Losing Weight while Building fitness / muscle.

porffor

I lost a fair bit of post baby weight last year - after stopping feeding my baby.
Now this year.. I'm up for losing more but also getting fitter / looking better.

I spent the summer riding my horse but long story short I have only ridden once since october and that was last week. I started belly dancing and have started running the Couch to 5K this week with a view to doing a 5k and adding running into my regular exercise.

I don't have time for much else but can do some muscle / strength training at home or on the Wii.

What calories should I be staying above to ensure I don't lose muscle? I've been on 1200 but am not managing to stick to this for too long these days. I haven't eaten my calories back but am thinking maybe I need to start this rather than failing to keep on track?

shadowkitty22

Well first off I don't think you're going to build a whole lot of muscle (outside of your legs from c25k of course) without actually lifting weights. Lifting weights is rather crucial to building muscle and not achieving the "skinny fat" person look once you're at your goal weight. I'm not sure what your job is, but have you considered buying some ankle and wrist weights (typically around 1-2 pounds each) to just give your normal everyday movements some more resistance since you don't have time for actual weight lifting? And you might want to re-evaluate your activity level and weight loss goals in MFP if you're having problems sticking to 1200 calories. Otherwise I would advise eating back your exercise calories or at least some of them.

Aperture_Science

. I haven't eaten my calories back but am thinking maybe I need to start this rather than failing to keep on track?

If by this you mean that you do not eat your calories earnt from exercise, then the first thing to do is start eating them. If you are set to lose 2lb a week for example, and you exercise, you will still lose (on average over time) 2lb per week when eating your exercise cals.

This should help with the hunger. But if you still feel that you are in danger of failing to follow your plan, it is much, much better to drop your rate of loss and give yourself more cals than to drop out and fail.

Strength training is a good idea, but I think you are better getting your eating sorted before you add in any further exercise. Remember, weight loss is a marathon, not a sprint.

Best wishes.

Acg67

If you want to limit muscle loss while dieting, get adequate amounts of protein (a min of 1g per lb of lbm), lift heavy and ceate a moderate deficit (prob no more then 20% less then TDEE)

Aperture_Science

have you considered buying some ankle and wrist weights (typically around 1-2 pounds each) to just give your normal everyday movements some more resistance since you don't have time for actual weight lifting?

I agree with you post except for this bit, I'm afraid. Wrist and ankle weights are a great way to add extra strain to the joints, add very little in the way of building strength, and frequently cause injury.

cgrout78

OK...so if my tdee (i just found some online calculator) is 2365 I don't want to eat less than 1890 calories? And eat probably 120 grams of protein? That would be with lifting 3 days a week and doing cardio other days. (for me)

porffor

Ok.. time for more protein - can do that. I'm veggie so will need more egg whites and / or shakes.

And weight bearing exercise - guess I need that kettle bell I held earlier in the supermarket more than I thought.

Seriously, thanks. Had to giggle at the 'skinny fat person' thought..

Not sure what Tdee means though..

Time to change my game from just weight loss and cardio to weight training, cardio and that will bring weight loss.
Thanks! :flowerforyou:

addisondisease

have you considered buying some ankle and wrist weights (typically around 1-2 pounds each) to just give your normal everyday movements some more resistance since you don't have time for actual weight lifting?

I agree with you post except for this bit, I'm afraid. Wrist and ankle weights are a great way to add extra strain to the joints, add very little in the way of building strength, and frequently cause injury.

Goku gets away with it because he is a super saiyan, you are human, don't use wrist/ankle weights.

shadowkitty22

have you considered buying some ankle and wrist weights (typically around 1-2 pounds each) to just give your normal everyday movements some more resistance since you don't have time for actual weight lifting?

I agree with you post except for this bit, I'm afraid. Wrist and ankle weights are a great way to add extra strain to the joints, add very little in the way of building strength, and frequently cause injury.

Yeah honestly it was just a suggestion to somehow help her gain muscle since she doesn't have time for the gym. I personally don't want to be walking around with wrist and ankle weights either.

And the skinny fat person thing is totally true. You can be that skinny person that still huffs and puffs their way up a flight of stairs because they're so out of shape.

ummommyme

I would suggest you to look at bodyweight exercises. You can do bodyrock workouts from online and it's very effective. I do these and am feeling stronger every week. The best part is they are short and many to choose from and modifications to do what you can and work up. I just make up my own version putting together the exercises in my own order. I just don;'t want lots of jumping to i avoid those exercises and do modifications.

porffor

have you considered buying some ankle and wrist weights (typically around 1-2 pounds each) to just give your normal everyday movements some more resistance since you don't have time for actual weight lifting?

I agree with you post except for this bit, I'm afraid. Wrist and ankle weights are a great way to add extra strain to the joints, add very little in the way of building strength, and frequently cause injury.

Yeah honestly it was just a suggestion to somehow help her gain muscle since she doesn't have time for the gym. I personally don't want to be walking around with wrist and ankle weights either.

And the skinny fat person thing is totally true. You can be that skinny person that still huffs and puffs their way up a flight of stairs because they're so out of shape.

Ahh I get what you mean by skinny fat.. thats very true!

It's my 40th today and my family ROCK in that they opted for my hubby to take me shopping for what I wanted.. so I now have dumbells (1, 1.5 and 3kgs) and a static bike - I figured the bike can stay in my lounge and help me with general fitness and I can add dumbell exercises to strength training. Will have a look at bodyrock line thanks ummommyme I did think you tube or something would help. I had a look for a DVD earlier but didn't find any of the good ones so will wait and keep an eye out.

I have changed my settings on here too to 1lb a week with more workouts - so my calories are up to 1480 now. Hopefully this will help all round.