Shifting from weight loss to muscle building?

dashdnolan

So, I was 235, worked my way to 215, then stalled. I started again more focused at 200 and have been losing fairly steady since then (188.4 as of this morning).

Once I hit 175, I plan to stop weight loss and focus on building muscle. I don't wont a big built muscle mass, just enough muscle to be fit and toned. Something akin to the swimmer's build. At the moment I'm doing no muscle building and little cardio (just ice skating/hockey) and dieting off pure cal reduction.

Is this a good plan? Should I go ahead and start working out now, or wait till I hit my goal of 175? I was told that I can't really lose weight while muscle building, but different people say different things. I'm 5'11", if that helps.

AntWrig

So, I was 235, worked my way to 215, then stalled. I started again more focused at 200 and have been losing fairly steady since then (188.4 as of this morning).

Once I hit 175, I plan to stop weight loss and focus on building muscle. I don't wont a big built muscle mass, just enough muscle to be fit and toned. Something akin to the swimmer's build. At the moment I'm doing no muscle building and little cardio (just ice skating/hockey) and dieting off pure cal reduction.

Is this a good plan? Should I go ahead and start working out now, or wait till I hit my goal of 175? I was told that I can't really lose weight while muscle building, but different people say different things. I'm 5'11", if that helps.

Have you reached your goal? What are your current macros?

jarrettd

Because of a phenomenon call Newbie Gains, you can, for a while, build muscle and lose weight at the same time. Lou Schuler explains it in New Rules of Lifting for Women.

The effect wears off after some time, but even without it, strength training can help you to PRESERVE muscle while losing weight. I highly recommend NRLOW and lifting heavy! When you get to your goal weight, you will be firm and fabulous instead of flabby. Why wait??

grapenutSF

You can lose *fat* while you gain muscle. This is ideal, if you ask me. Lift weights. New Rules or Mark Rippetoe.

jarrettd

You can lose *fat* while you gain muscle. This is ideal, if you ask me. Lift weights. New Rules or Mark Rippetoe.

Yes, I misspoke. thanks for the clarification!

gazerofthestars

I would say start lifting now so you could preserve the muscle underneath the fat. With regular training (lifting heavy weights, mind you), you could begin to see definition in as little as 2 months. Doing too much cardio will cause your body to shift to muscle protein as it's source of energy and make you skinny fat.

It's worth lifting weights, if only for the afterburn effect. I regret not starting lifting weights earlier myself (I went down from 220 to 165 lbs, started lifting only a month ago or so).

sportsforfun

You should start lifting now so that you retain as much muscle as you can while you lose weight thus you will have less work to do once you actually hit your goal weight. By not lifting now, you are losing both fat and muscle. By lifting weights and having a high protein intake, you will be able to maintain much more of your lean body mass. Lifting has nothing to do with losing weight, a calorie deficit does. I am currently in a bulking cycle (adding mass) thus have to eat in a calorie surplus.

tdvogl

bump

Rae6503

Start lifting now! You have muscle already. Everyone does. When you diet, you lose fat AND muscle. The trick is preserving as much muscle as possible, weight training and adequate protien intake do this.

Beeps2011

My opinion - start lifting (HEAVY AS YOU CAN!) right now.

engineman312

if you want a swimmers build, you need to swim. just saying. no seriously, i'm not trying to be a d i c k. and not just swim, lift too. micheal phelps doesn't just swim to get his physique.

dashdnolan

Wow, thanks eveyrone for the quick replies! SO the general consensus is for me to start lifting now. Alright.

I'm currently 188. My goal to hit before I started lifting was 175, but it looks like I'll be cutting that short.

If I do start lifting now, should I change my cal intake? MFP has me at 1410 a day to get me to my 175 goal ASAP.

"if you want a swimmers build, you need to swim. just saying. no seriously, i'm not trying to be a d i c k. and not just swim, lift too. micheal phelps doesn't just swim to get his physique."

Oh, I know. I was just trying to say that I want a slimmer cut build as opposed to a big muscly build.

dashdnolan

Because of a phenomenon call Newbie Gains, you can, for a while, build muscle and lose weight at the same time. Lou Schuler explains it in New Rules of Lifting for Women.

The effect wears off after some time, but even without it, strength training can help you to PRESERVE muscle while losing weight. I highly recommend NRLOW and lifting heavy! When you get to your goal weight, you will be firm and fabulous instead of flabby. Why wait??

This sounds intriguing and more or less exactly what I want. What exactly should I be doing cal intake (currently at 1410 cal/day) and types of work out-wise to achieve this?

fakeplastictree

Because of a phenomenon call Newbie Gains, you can, for a while, build muscle and lose weight at the same time. Lou Schuler explains it in New Rules of Lifting for Women.

The effect wears off after some time, but even without it, strength training can help you to PRESERVE muscle while losing weight. I highly recommend NRLOW and lifting heavy! When you get to your goal weight, you will be firm and fabulous instead of flabby. Why wait??

This sounds intriguing and more or less exactly what I want. What exactly should I be doing cal intake (currently at 1410 cal/day) and types of work out-wise to achieve this?

I would say, make sure to eat back exercise calories.

taso42

You should start lifting weights no later than last Thursday.

Justjoshin

You should start lifting weights no later than last Thursday.

This.. lift now

dinosnopro

http://www.leangains.com/

look at this website also, tons of good info and it dispels a lot of myths.

laddyboy

Muscle Burns Fat. Build more muscle, burn more fat. Ahhh, it is a perfect world. LOL

dashdnolan

Because of a phenomenon call Newbie Gains, you can, for a while, build muscle and lose weight at the same time. Lou Schuler explains it in New Rules of Lifting for Women.

The effect wears off after some time, but even without it, strength training can help you to PRESERVE muscle while losing weight. I highly recommend NRLOW and lifting heavy! When you get to your goal weight, you will be firm and fabulous instead of flabby. Why wait??

This sounds intriguing and more or less exactly what I want. What exactly should I be doing cal intake (currently at 1410 cal/day) and types of work out-wise to achieve this?

I would say, make sure to eat back exercise calories.

What are those and how many do you think I should have?

mirgss

Start lifting now.

Buy New Rules of Lifting for Women. It will change the way you think about exercise, weights, and food.

You won't get "bulky" from muscles unless you have a HUGE calorie surplus, do RIDICULOUS weight training, and take supplements.

Please read this:

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

dashdnolan

What is a good basic lifting routine i should follow then? Im very bad at guess work and generally need exact instructions.

taso42

What is a good basic lifting routine i should follow then? Im very bad at guess work and generally need exact instructions.

Starting Strength by Mark Rippetoe or Stronglifts 5x5

dreweth

What is a good basic lifting routine i should follow then? Im very bad at guess work and generally need exact instructions.

If you have a gym nearby that you like and will be happy going to, buy the book "New Rules of Lifting" by Lou Schuler (sp).

If you do not have a gym nearby or would rather work out at home, consider P90X. There is a more balanced focus of strength building and cardio with P90X, but since you don't work out in a gym, you can't do the big muscle moves like squats and deadlifts. However, you don't work out in a gym - there are a lot of other benefits to this.

Having done both, I like both programs. Right now I do not have a gym nearby that I like, and do not want to sign up for one. I bought P90X and some dumbbells and a pull-up bar and I am working (and getting worked) hard by P90X.

Both the book and P90X are balanced routines for building muscle and burning fat. If you have never lifted weights before, and don't have someone to learn from on weights, you might consider P90X first, as Tony walks you through during the workout better than the book can.

Or do both!

dashdnolan

Thanks everyone for your help!

engineman312

I'm currently 188. My goal to hit before I started lifting was 175, but it looks like I'll be cutting that short.

If I do start lifting now, should I change my cal intake? MFP has me at 1410 a day to get me to my 175 goal ASAP.

i wish i could go back to august when i started wanting to lose weight. i would tell myself to start lifting immediatly.

when i started i was 255lbs, and wanted to drop to 200lbs. at about 225lbs in mid october i started lifting. my weight is now 218lbs and hasn't changed since end of november.

there are three basic power lifting exercises: the deadlift, the squat, and the chest press. notice how two of them are for the legs, and only one for the upper body? their is a reason. "there is a better foundation under a skyscraper then an outhouse." don't be an outhouse. your legs are huge muscles, and the foundation for everything. work them out, and you will blast that stubborn belly fat.

the way you said "get me to goal weight ASAP" leads me to believe you are at a 2lbs per week calorie deficit. i recommend you switch to something like 1lb per week, and eat your exercise calories. do this for a few weeks, or a month, and then switch to 0.5lbs per week loss. i'm at a 0.5lbs per week loss because i'm not afraid to go over my calories by 200-300.

for a basic lifting routine, this is where i started: http://nerdfitness.com/blog/top-posts/ check out the articles that are under "free work out routines" and "working out properly."

dashdnolan

I'm currently 188. My goal to hit before I started lifting was 175, but it looks like I'll be cutting that short.

If I do start lifting now, should I change my cal intake? MFP has me at 1410 a day to get me to my 175 goal ASAP.

i wish i could go back to august when i started wanting to lose weight. i would tell myself to start lifting immediatly.

when i started i was 255lbs, and wanted to drop to 200lbs. at about 225lbs in mid october i started lifting. my weight is now 218lbs and hasn't changed since end of november.

there are three basic power lifting exercises: the deadlift, the squat, and the chest press. notice how two of them are for the legs, and only one for the upper body? their is a reason. "there is a better foundation under a skyscraper then an outhouse." don't be an outhouse. your legs are huge muscles, and the foundation for everything. work them out, and you will blast that stubborn belly fat.

the way you said "get me to goal weight ASAP" leads me to believe you are at a 2lbs per week calorie deficit. i recommend you switch to something like 1lb per week, and eat your exercise calories. do this for a few weeks, or a month, and then switch to 0.5lbs per week loss. i'm at a 0.5lbs per week loss because i'm not afraid to go over my calories by 200-300.

for a basic lifting routine, this is where i started: http://nerdfitness.com/blog/top-posts/ check out the articles that are under "free work out routines" and "working out properly."

You make it sound like i wont lose weight once I start lifting. My goal is to be skinny with some muscle. If i start lifting from where I am at now (188) , will I still become skinnier?

Rae6503

I'm currently 188. My goal to hit before I started lifting was 175, but it looks like I'll be cutting that short.

If I do start lifting now, should I change my cal intake? MFP has me at 1410 a day to get me to my 175 goal ASAP.

i wish i could go back to august when i started wanting to lose weight. i would tell myself to start lifting immediatly.

when i started i was 255lbs, and wanted to drop to 200lbs. at about 225lbs in mid october i started lifting. my weight is now 218lbs and hasn't changed since end of november.

there are three basic power lifting exercises: the deadlift, the squat, and the chest press. notice how two of them are for the legs, and only one for the upper body? their is a reason. "there is a better foundation under a skyscraper then an outhouse." don't be an outhouse. your legs are huge muscles, and the foundation for everything. work them out, and you will blast that stubborn belly fat.

the way you said "get me to goal weight ASAP" leads me to believe you are at a 2lbs per week calorie deficit. i recommend you switch to something like 1lb per week, and eat your exercise calories. do this for a few weeks, or a month, and then switch to 0.5lbs per week loss. i'm at a 0.5lbs per week loss because i'm not afraid to go over my calories by 200-300.

for a basic lifting routine, this is where i started: http://nerdfitness.com/blog/top-posts/ check out the articles that are under "free work out routines" and "working out properly."

You make it sound like i wont lose weight once I start lifting. My goal is to be skinny with some muscle. If i start lifting from where I am at now (188) , will I still become skinnier?

Yes, as long as you remain in on a calorie deficit.

TriumphNow

Bump so I can come back for the book titles. Good topic.

ifassnacht

@gazerofthesta

Doing too much cardio will cause your body to shift to muscle protein as it's source of energy and make you skinny fat? you're saying that too much cardio will burn muscle?

gazerofthestars

@gazerofthesta

Doing too much cardio will cause your body to shift to muscle protein as it's source of energy and make you skinny fat? you're saying that too much cardio will burn muscle?

In context of keeping a caloric deficit + no strength training routine, yes.
After you are depleted of all glycogen stores, your body relies on fat + muscle for energy. Do too much of it, and you become skinny fat! (if the person in your picture is you you then you know this already)

engineman312

I'm currently 188. My goal to hit before I started lifting was 175, but it looks like I'll be cutting that short.

If I do start lifting now, should I change my cal intake? MFP has me at 1410 a day to get me to my 175 goal ASAP.

i wish i could go back to august when i started wanting to lose weight. i would tell myself to start lifting immediatly.

when i started i was 255lbs, and wanted to drop to 200lbs. at about 225lbs in mid october i started lifting. my weight is now 218lbs and hasn't changed since end of november.

there are three basic power lifting exercises: the deadlift, the squat, and the chest press. notice how two of them are for the legs, and only one for the upper body? their is a reason. "there is a better foundation under a skyscraper then an outhouse." don't be an outhouse. your legs are huge muscles, and the foundation for everything. work them out, and you will blast that stubborn belly fat.

the way you said "get me to goal weight ASAP" leads me to believe you are at a 2lbs per week calorie deficit. i recommend you switch to something like 1lb per week, and eat your exercise calories. do this for a few weeks, or a month, and then switch to 0.5lbs per week loss. i'm at a 0.5lbs per week loss because i'm not afraid to go over my calories by 200-300.

for a basic lifting routine, this is where i started: http://nerdfitness.com/blog/top-posts/ check out the articles that are under "free work out routines" and "working out properly."

You make it sound like i wont lose weight once I start lifting. My goal is to be skinny with some muscle. If i start lifting from where I am at now (188) , will I still become skinnier?

Yes, as long as you remain in on a calorie deficit.

^yup. you won't lose weight, but you'll start dropping body fat percentage, which is sooooo much cooler then dropping weight. my weight has stayed the same for three months, but my belt has required two new holes in it.

i don't step on the scale that much any more.

also, start eating your body weight in protein. i'm exagerating, but just a little. like, 1.5g worth of protein for every pound you weigh. MFP's settings on protein are off.