Strength training and fat burning questions!

Jenni268

Hi Everyone!! I have a couple of quick questions for all of you with wonderfully informed brains out there! I build muscle fast. I mean REALLY fast! I've been this way ever since high school. My problem lies in the fact that my muscle building does not grow in proportion to my fat being burned. I can tone, tone, tone but if the fat's still there, it doesn't do much good (from an appearance standpoint.)

In no way am I asking if I should quit lifting. What I am wondering is if there is a way to use this as an advantage with my fat loss? While I am still losing pounds and inches, I feel like I could be using my workouts more effectively to get the fat off. I hope my questions are clear. And any advice is appreciated in advance!

krl523

Muscle burns fat so you may need to increase your cardio in addition to the strength training....also when you are lifting you should be failing at around 15 reps in order to build lean muscle. Good luck!

erickirb

It is to your advantage to build muscle, as muscle burns more calories at rest then fat does. So the more muscle you have the more calories you burn, the more fat you should lose.

But most likely you do not build muscle as fast as you think you do, most of what you see when lifting is due to water retention in the muscles, which will make you weigh more but is just water, not fat or muscle. Stick with what you are doing, make sure you are eating enough and up your water intake to help shed the excess water.

jacksonpt

What's your diet like? How many calories are you consuming? How much protein?

PBJunky

It is to your advantage to build muscle, as muscle burns more calories at rest then fat does. So the more muscle you have the more calories you burn, the more fat you should lose.

But most likely you do not build muscle as fast as you think you do, most of what you see when lifting is due to water retention in the muscles, which will make you weigh more but is just water, not fat or muscle. Stick with what you are doing, make sure you are eating enough and up your water intake to help shed the excess water.

This^

Jenni268

What's your diet like? How many calories are you consuming? How much protein?

I eat (Approx) 90% clean. I will not say 100%, because I will occasionaly nosh on something that is quick and easy. I aim for 85 - 100 in protein daily and I keep the carbs under 50. It's not really difficult to do when you don't eat the processed junk.

Jenni268

It is to your advantage to build muscle, as muscle burns more calories at rest then fat does. So the more muscle you have the more calories you burn, the more fat you should lose.

But most likely you do not build muscle as fast as you think you do, most of what you see when lifting is due to water retention in the muscles, which will make you weigh more but is just water, not fat or muscle. Stick with what you are doing, make sure you are eating enough and up your water intake to help shed the excess water.

Got it!! Is there a way to determine what is just water retention in the muscles and what is actually muscle building? I have not gained any weight with the lifting, luckily. I know that some do. I am still losing inches, and the pounds are coming off, albeit more slowly.
I am not looking for a "get thin quick" trick. I am just looking to maximize effeciency with my workouts!

Thanks for the input!

jacksonpt

What's your diet like? How many calories are you consuming? How much protein?

I eat (Approx) 90% clean. I will not say 100%, because I will occasionaly nosh on something that is quick and easy. I aim for 85 - 100 in protein daily and I keep the carbs under 50. It's not really difficult to do when you don't eat the processed junk.

100g of protein + 50g carbs = 600 calories. 600 calories plus eating "90% clean" probably means you aren't eating enough to be putting on any real muscle weight, which just lines up with the previous suggestions that it's mostly water retention.

jacksonpt

It is to your advantage to build muscle, as muscle burns more calories at rest then fat does. So the more muscle you have the more calories you burn, the more fat you should lose.

But most likely you do not build muscle as fast as you think you do, most of what you see when lifting is due to water retention in the muscles, which will make you weigh more but is just water, not fat or muscle. Stick with what you are doing, make sure you are eating enough and up your water intake to help shed the excess water.

Got it!! Is there a way to determine what is just water retention in the muscles and what is actually muscle building? I have not gained any weight with the lifting, luckily. I know that some do. I am still losing inches, and the pounds are coming off, albeit more slowly.
I am not looking for a "get thin quick" trick. I am just looking to maximize effeciency with my workouts!

Thanks for the input!

Based on everything you've said in this thread, I'd double your protein intake and leave everything else basically the same (a few more fats and carbs can't hurt though). More protein means you'll keep more of the muscle you have, and the weight you do lose will be more from fat.

Jenni268

Thanks everyone!

shenson2522

I just joined our local gym..again. I really have no muscle tone at all and I was wondering if it would be best to start with a 10 minute warm up on the treadmill then move over to weight lifting/ weight machines then finish up on the eliptical? I know I will have to build up my stamina, but for maximum weight loss should I put more emphasis on building muscle or doing cardio? Thanks for your help.

jacksonpt

Here's what I think, but wait until the experts chime in...

Speaking very generically:
Weight training builds muscle and burns fat. Focusing on weight training will give better long term results. Muscle is healthier, looks better, and burns more fat at rest. For a lot of people, strength training is harder to get started with, and results are slower to see.

Cardio primarily burns fat but does little to build muscle. Focusing on cardio will give more immediate results (though nothing happens *fast* in all this), but will be harder to sustain long term.

So with that said, I would do more strength training. Lift heavier weights less often (not the more reps/less weight idea that is so common) and focus on compound exercises. Give yourself a couple of weeks to get settled into a routine with exercises you like and weights you can manage. Then just make sure you're eating enough to support the muscle gain.

Be patient and stick with it and you'll see results.

.

shenson2522

Thank you..I did not know that. I will definitely take your advice. :happy: