Nutrition, Exercise, Fat and Muscle Loss

zenabby

I need help. I am wondering if I will lose more muscle with the diet/exercise plan I am following.

I am 43 years old, 5 3', 165 lb female who started gaining weight about 4 years ago. I used to be at a constant 130-135 for most of my adult life. I have recently started working out (about a month) much more than usual - 5 days a week, a combination of strength and cardio - HIIT. I am eating between 1200-1500 calories per day and feel satisfied. I am vegetarian used to eating rice, so I do have my carbs. I've increased my protein with a protein drink (premier protein) from Costco.

I don't see much weight loss so far but feel better. What can I do to increase my muscle and reduce my fat levels? Any thoughts are welcome.

ashleyboyes

I'm certainly no expert but like you I have been adding a lot of exercise recently and dont seem to notice a difference on the scales, I do however feel much better and feel I am more toned.

Try taking your body measurements, Its a possibility that your losing inches but not seeing much movement on the scales. It can take a few weeks for the scales to move.

Keep at it and you will hopefully start seeing the difference soon.

Like I said I'm no expert so sorry if thats no help

KarenJanine

You will not build muscle while eating only 1200 to 1500 calories (gross). However, you can eat/train in a way that assists muscle preservation, ensuring that most of the weight you lose comes from fat, not muscle, thus decreasing your BF%.

In order to do this, a sensible deficit (aiming for around 1lb per week weight loss) would be recommended, combined with a good strength training programme, as well as ensuring you eat enough protein.

Looking at your diary, your protein intake is on the low side.

Are you using a food scale to accurately measure everything you eat / drink that has calories?

What sort of strength training are you doing?

zenabby

@karen: My exercises are bootcamp style group classes - 5 days a week, and 1 day of running about half a mile and walking half a mile. The bootcamp classes are a combination of strength and endurance - two days focusing more of strengths and weights, one day on endurance (keeping the heart rate up) and two days of total body. all days include resistance training, some with weights and many with trx, own body etc.

No I dont use a food scale. I am a lazy person and i'm afraid the more I complicate things, the less I will follow. I do measure everything with measuring cups though. I know they say that we underestimate how much we eat, so on days I can't measure very carefully (restaurant etc), I add extra 100 calories as junk. I also figure if I eat 1200-1500 measured calories, I might actually be eating 1400-1700 actual calories, so it evens out. Do you think I should up my protein?

@Ashley: I do feel a lot better, though I realize how unfit I am when I see the other people at the gym. so, a long way to go there. My one jeans actually feels a bit looser, so maybe I am losing inches . Thanks for your support. I think my metabolism is so totally shot.

mulecanter

Your metabolism is probably just fine for a 43 year old woman--sorry, age has its effects for all of us. As you exercise you are probably losing inches as your body shifts fluids and builds muscle. Since you are at 165 and 5'3" you will get alot of dramatic improvements in your physique just by losing the fat and gaining improved muscle definition as a result (yes, those muscles are in there waiting to be displayed). The weight training will build on that very slowly--don't expect quick results.

zenabby

Gosh, I am so old! I just keep forgetting it and don't feel that way! Yes, probably the right metabolism for my age, but I see others my age eating so much and not gaining weight