Losing fat no muscle...advice please!

mrskatiepowell

I've maintained a steady weight since my wedding last October through food control and walking my dogs, with the occassional bit of RT. Before then I was training hard, all the time and I got bored and wanted a break.

However, I decided at the start of the month I would kick off the summer on a much healthier path. So I made more sensible food choices and saw some changes. When I decided this week to implement some of my old training back in, i.e. aerobic cardio and squats, lunges, situps, kettlebell reps etc. My scales today give me a 1lb up reading!

How do I get the balance of good diet + toning routine + cardio = slow weight loss?

ATLMel

It's only 1lb in 1 week. Chill out.

I've had the best results with high-intensity cardio and then pure heavy lifting while eating at a very very slight caloric deficit. It's taken me 3 months to lose 10lbs, but I've made strength gains at the same time, so it meets my goal. You'll have to experiment a little to find out what works for you.

Newfiedan

No steady state cardio, instead opt for hiit. Get a good weight routine and do not be afraid to lift heavy. Eat the bulk of your carb post weight workout to get the max benefit from them, and follow a good sensible diet.

basillowe66

The only way you gain weight is to consume more calories than you are burning. When you start losing weight, fat is the first to go. It sounds as if you are doing more strength training than cardio. To lose weight you have to get your heart rate up and keep it for 20 mins or more, the longer you keep your heart rate up the more burn.

mahoward01

The 1 lb gain is not important. It may simply be water weight. It also may be that you are gaining muscle, but if so, that is healthy weight. You should realize that increasing muscle mass actually increases metabolism and helps burn calories faster.

"For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight."

Source: http://www.weightlossresources.co.uk/calories/burning_calories/burn_more_calories.htm

Bobby_Clerici

I've maintained a steady weight since my wedding last October through food control and walking my dogs, with the occassional bit of RT. Before then I was training hard, all the time and I got bored and wanted a break.

However, I decided at the start of the month I would kick off the summer on a much healthier path. So I made more sensible food choices and saw some changes. When I decided this week to implement some of my old training back in, i.e. aerobic cardio and squats, lunges, situps, kettlebell reps etc. My scales today give me a 1lb up reading!

How do I get the balance of good diet + toning routine + cardio = slow weight loss?

You're here, so just follow the MFP recommendations for steady, healthy fat loss.
It's not a race, so enjoy the process, and in time people will notice how you look good, feel great and live well.
1 pound per week.
That's the ticket!

mrskatiepowell

Thanks