Losing weight without losing muscle

celtsguy81

I have a question that many before me have probably asked, but I took a quick look and didn't see a good topic on it so I thought it would be cool to pose it again.

I am currently doing a LOT of cardio (6 days a week) and I am definitely losing weight.. which is what I want since I started at 276 (I'm 5'10) and now I'm at 256 (getting into the 250s SUCKED... but I'm happy to be here). This is 2 months in.

I want to continue to shed pounds as quickly and as much as possible... but I also am starting to get concerned about losing all the muscle sitting underneath.

Can anyone tell me if I'm heading towards this? I don't want to end up "skinny fat".. although I think that would still be better than just plain ol' fat.

(EDIT: I know I'll need to lift weights again soon.. but I really hate it and enjoy the elliptical or basketball much, much more).

js370

Most people on this forum and in "my" experience... yes, you are losing muscle mass while losing fat. You really should strength train. If you want to spend the least amount of time with weight training, then compound exercises are what you want. You'll work out a lot of muscles at once. There are 5 or so primary exercises you can do for instance, squats, bench press, overhead press, bent over row and deadlifts. At the very least you should do squats and deadlifts (proper tehnique is very important). Do a search on 5x5 and you'll see a lot of threads pop up. What ever you decide, good luck. You're losing weight and that's what matters most.

shamr0ck

My personal experience (i'm female) has been that i lose about 1/3 muscle when i'm losing mass. This has been verified by a series of DEXA scans over the past year. My husband, on the other hand, managed to lose 40 pounds of fat and add 8 pounds of muscle in the same time frame, which i find horribly unfair. We both do a mix of cardio and weight training. If you are just doing cardio, you are almost certainly losing more muscle.

willyzification

My personal experience (i'm female) has been that i lose about 1/3 muscle when i'm losing mass. This has been verified by a series of DEXA scans over the past year. My husband, on the other hand, managed to lose 40 pounds of fat and add 8 pounds of muscle in the same time frame, which i find horribly unfair. We both do a mix of cardio and weight training. If you are just doing cardio, you are almost certainly losing more muscle.

^ sorry to hear that, But im assuming when I say this, guys generally have it easier gaining muscles (so bl to you) To answer the OP's question, yes you do lose muscles, ESPECIALLY if your doing so much cardio. There are other ways of losing weight without doing so much cardio. Look into afterburn techniques and strength training with HIITS for cardio.

celtsguy81

I've got a sore/tight back, sore knees, and a bad ankle. I can put up with basketball because I enjoy it so much, and elliptical doesn't bother any of my "injuries".... but weight training definitely does. Especially stuff like squats. Anyone else have that problem?

js370

I'd often get lower back pain just by standing around. Also, my knees would hurt if I'm not able to stretch my leg out for a short period of time. Since I've been doing deadlifts and 45 degree back extensions, my back has gotten better. My knees have also gotten better. Used to be that I would go to the movies and would be in pain getting up at the end. The last couple times I went, my knees got a little sore but once I got up it went away. Squats (performed correctly) will strengthen the muscles surround your knees. These are results that "I" have gotten and some guys at the gym have also seen improvements. May not be the case for everyone, but this is from my experience.
You should post a thread asking about this so you can get a better outcome from others.

lg3703

What! You lose muscle when you run? But I don't have any now! I can barely make it a mile w/o collapsing- not from lack of air but fatigued muscles! Boooooooo!

js370

Your endurance will grow over time. Stretch before and after. If you go to a track with benches...run up and down the steps for a few minutes. That'll strengthen your legs and you'll be able to run more.

bagge72

Yeah you are defnitely losing your muscle as you are dropping the pounds. It is actually healthier for you body if you do some weights as well as cardio. I'm a bigger guy as well, and I actually lost 10lbs really quick, but as soon as I started lifting heavier, I gained about 5lbs back, but my clothes kept getting looser. I have finally lost that 5lbs back, and the weight is coming off slower, but as long as you realize it isn't about the weight coming of as much as it about how you look and feel it makes it much easier to keep with the program. Right now I'm personally doing 4 days of lifting, and also doing 20-35 minutes of cardio (depending on if I'm doing straight running, or an interval workout) on those days aswell, and usually one other day of cardio if I have time on a Saturday. You also have to realize that the more muscle you have the more fat your burn, just make sure you are getting plenty or Iron, Protein and water to keep up with your workouts. Just remeber though that once you start, you might gain weight, because your body is going to retain more water at first.

bagge72

I've got a sore/tight back, sore knees, and a bad ankle. I can put up with basketball because I enjoy it so much, and elliptical doesn't bother any of my "injuries".... but weight training definitely does. Especially stuff like squats. Anyone else have that problem?

Oh and I've been sore all over, start taking osteo-biflex, it works wonders!

mmapags

Only way to reduce and not lose muscle mass is to eat at a deficit, do strength training. Doing cardio in addition will help you lose faster but does not help the reduction of muscle mass.

lg3703

I want to gain muscle & lose fat. I have no weights and can't afford the gym. Help??

mcasprin

dont be running in your cardio for 20 minutes you will be pulling energy from all over your body including muscle. a fast walk at a pace you can keep a conversation with will help your body not pull energy from your muscle to keep up with you

cjc166

Check on the link below about gaining muscle and losing fat. There is also a lot of other great stuff on this guy's website.

http://scoobysworkshop.com/gain-muscle-lose-fat/

mmapags

I want to gain muscle & lose fat. I have no weights and can't afford the gym. Help??

Google body weight exercises. This includes things like pull ups, push ups and many others. They will help!

Ripken818836701

This is how I did it. First if you dont implement some type of lifting program about 22% of your weight loss will be from lean muscle, Lifting is very important. Second, Try to limit your weight loss to 1-2 lbs per week by adjusting your calorie intake. Slow is better and weight loss should be a marathon not a sprint. Third, eat atleast 1 gram of protein for every lb. of body weight.

Ripken818836701

I want to gain muscle & lose fat. I have no weights and can't afford the gym. Help??

Here is a link to a program/ split I posted for someone else that doesnt have access to a gym. Buy some dumbbells, ( 5 -20lbs to start) an exercise ball and a pull up bar from walmart, craigslist or ebay ( except for the dumbbells) These things will provide you with everything you need to workout at home and for not much $$$$
http://www.myfitnesspal.com/topics/show/549106-help-with-weight-training-this-is-what-i-have-please

lg3703

Thanks y'all! Ill check the sites but eating all that protein is hard for a vegetarian!! Wow

Ripken818836701

Thanks y'all! Ill check the sites but eating all that protein is hard for a vegetarian!! Wow

Can you use soy protein? I see it on the shelf right next to my whey protein all the time.

hotjava9

keep lean protein at 40-50% of your diet with fats under 20%, GOOD carbs for the rest (brown rice/veggies/low sugar fruits). Do light strength training, even just a few reps 2-3 days a week 10/8/6 on triceps, biceps, chest, back (you can use combination moves to help do this faster). Bigger weights give bigger muscle and for just light infrequent lifting will work if you are keeping your protein and healthy carbs up. Message me if you need help!

Tabsta

What! You lose muscle when you run? But I don't have any now! I can barely make it a mile w/o collapsing- not from lack of air but fatigued muscles! Boooooooo!
[/quote


You should strengthen the muscles too, this will help with your running, definitely the core, the quads, calves, hamstrings, gluteals and hip flexors (that one always gets missed!?) , you dont need a Gym, you can exercise/strengthen all these muscles doing bodyweight exercises at home... google bodyweight exercises )

lg3703

I use all soy products now but haven't tried the protein. I guess I'm definitely going old school with some squats, lunges, push ups, etc... I do have 7 lb dumbbells. Thanks everyone! I love this site and all you guys!

Helloitsdan

Heres my 2 cents.

You can only burn so much FAT in 1 day.
Once the cortisol is stimulated youll start burning lean mass.
So try this.
Set a static calorie for each day of the week.
Shoot for 20% below TDEE.
Drop cardio and start lifting 3 times a week.
Instead of hopping on the scale youll measure Body Fat% either using tape or calipers.
If you are not happy after a month of lifting heavyand just losing fat, add in a day of HIIT cardio for 20mins.
Do this for 2 weeks with HIIT cardio 20 mins every weds.
If you arent happy with your fat loss still, I think youll be shocked BTW, add in another day of HIIT cardio.

To understand more on the "How much fat per day" read this https://www.facebook.com/note.php?note_id=160054937436250

lg3703

I just checked out that scooby site and it said cardio DOES NOT burn muscle. It said the drastic calorie cuts are the reason energy is pulled from the muscle. As long as you're eating enough protein, you should BUILD muscle. Great site tho!

Cindym82

I use all soy products now but haven't tried the protein. I guess I'm definitely going old school with some squats, lunges, push ups, etc... I do have 7 lb dumbbells. Thanks everyone! I love this site and all you guys!

go to walmart and buy Jillian Michael's 30ds for $9...does wonders

Helloitsdan

I just checked out that scooby site and it said cardio DOES NOT burn muscle. It said the drastic calorie cuts are the reason energy is pulled from the muscle. As long as you're eating enough protein, you should BUILD muscle. Great site tho!

Protein synthesis doesnt quite work that way.
Cardio doesnt burn muscle but putting too much stress on your CNS creates a spike in cortisol.
Cortisol burns muscle.
So in part hes right!
cortisol comes from any type of stress including cardio.
You can also do too much lifting and lose muscle!
Wrap your head around that!

Ripken818836701

I just checked out that scooby site and it said cardio DOES NOT burn muscle. It said the drastic calorie cuts are the reason energy is pulled from the muscle. As long as you're eating enough protein, you should BUILD muscle. Great site tho!

Protein synthesis doesnt quite work that way.
Cardio doesnt burn muscle but putting too much stress on your CNS creates a spike in cortisol.
Cortisol burns muscle.
So in part hes right!
cortisol comes from any type of stress including cardio.
You can also do too much lifting and lose muscle!
Wrap your head around that!

Cortisol levels increasing enough to cause catabolism of your muscles only takes place after about an hour of rigorous exercise. So if you limit your workouts to 50-70 minutes per day its not an issue.

Ripken818836701

I just checked out that scooby site and it said cardio DOES NOT burn muscle. It said the drastic calorie cuts are the reason energy is pulled from the muscle. As long as you're eating enough protein, you should BUILD muscle. Great site tho!

Nothing wrong with doing cardio as long as your eating enough extra calories to make up for the calories burned by your cardio. For example Michael Phelps ( the Olympic swimmer) Has to eat 5000 calories per day to maintain his lean muscle mass.

Tabsta

I just checked out that scooby site and it said cardio DOES NOT burn muscle. It said the drastic calorie cuts are the reason energy is pulled from the muscle. As long as you're eating enough protein, you should BUILD muscle. Great site tho!

Nothing wrong with doing cardio as long as your eating enough extra calories to make up for the calories burned by your cardio. For example Michael Phelps ( the Olympic swimmer) Has to eat 5000 calories per day to maintain his lean muscle mass.

Spot on !! Feed the muscle, burn the fat

thegoya

Bump

celtsguy81

So.. I think I just read some different things here.

I understand weight training is good, and I understand adding muscle increases resting metabolism rate.

But I think I just read that cardio only REALLY hurts (I.E., - uses up muscle) if I'm doing roughly an hour or more a day, and/or if I am not taking in enough calories that day to provide adequate energy for the cardio.

Is that right? So if I'm doing 45 min on the elliptical but I'm on the higher end of my calorie intake for the day I won't lose as much muscle?