Question regarding building muscle - losing fat

Mustang_Susie

But, it won't show a "six pack".
That would require muscle/weight gain, correct?

You already have a six pack. You simply can't see it due to the fat over it. Abs are one of those muscle groups that can get all the "workout" they really need through doing other exercises.

I've seen people develop nice abs simply through the act of doing compound exercises that "engage" the core (Squats, Deadlifts, Back Rows, etc..) Once your bf% starts to get low, your abs will start showing.

I'm 5'8" and 118#
I think my bf% is "low".
I already do compound exercises that engage the core.
Anorexics have extremely low bf% and do not have defined abs.

So, it's not simply just losing the body fat, it's developing or gaining muscle/weight.

Dragonwolf

Interesting topic .
I'm 5'8" 118#.
Obviously I don't need to lose anymore weight but I don't want to gain either.
I have been lifting for a few years along with cardio for several years.
( I know you will all want to say go heavy, but a back injury does not make it safe at this time ).
Is it possible to get more "tone" and definition to the muscles I do have without increasing muscle mass and gaining weight?

Definition is about body fat %. The less fat, the more your muscles will show.

But, it won't show a "six pack".
That would require muscle/weight gain, correct?

Why are you afraid to gain a little bit of weight? Your height and weight puts your BMI at 17.9, which is considered underweight (anything under 18.5 is considered underweight). If what you're afraid of is looking like a female bodybuilder, then you don't have anything to worry about. You can't get that kind of body by accident. It takes years of dedicated training and specialized diet to specifically develop muscle mass and size.

It actually wouldn't hurt you to add a couple of pounds of lean body mass (not all of it will necessarily be muscle, since lifting heavy also increases bone density, which is a VERY good thing for women) over the next year or so. Gaining muscle is a slow and deliberate process, so it's not like you do an exercise and the next day you have arms that look like Popeye on spinach. Even guys (who have far more testosterone and so can build more faster) who are specifically working to build muscle are happy/lucky to see a half pound increase per week.

Dragonwolf

But, it won't show a "six pack".
That would require muscle/weight gain, correct?

You already have a six pack. You simply can't see it due to the fat over it. Abs are one of those muscle groups that can get all the "workout" they really need through doing other exercises.

I've seen people develop nice abs simply through the act of doing compound exercises that "engage" the core (Squats, Deadlifts, Back Rows, etc..) Once your bf% starts to get low, your abs will start showing.

I'm 5'8" and 118#
I think my bf% is "low".
I already do compound exercises that engage the core.
Anorexics have extremely low bf% and do not have defined abs.

So, it's not simply just losing the body fat, it's developing or gaining muscle/weight.

Part of the reason anorexics don't have defined abs is because of they way they got to their low weight. By starving themselves, the body turns to whatever fuel source it can, which includes the muscle (and eventually the vital organs themselves). This is why protein is very important when working out at a caloric deficit (so the body doesn't consume the muscles).

Bod you and Dewsmom would benefit from gaining a couple of pounds of lean body mass, so don't be afraid to. Lean body mass is a very good thing and will help you get the defined abs you're looking for. Keep doing those lifts and make sure to eat at least at maintenance (if not 100-200 calories higher) to get a little bit more muscle, so that you have muscle that can be defined.

Kickinkim418

bumping to come back later and read

bacitracin

Anyone who says you CAN'T or it's IMPOSSIBLE to build muscle at a deficit is an ignorant liar.

You CAN build muscle at a deficit but it's SUPER SLOW and takes a LOT of effort.

The easiest way to recomposition your body that I know of is to eat at a deficit (-500 calories or so) on non-strength days and eat at a slight surplus (by 2-400 calories) on strength training days. That can mean eating 700 to 900 more calories from one day to the next, which also keeps your metabolism strong.

Mustang_Susie

But, it won't show a "six pack".
That would require muscle/weight gain, correct?

You already have a six pack. You simply can't see it due to the fat over it. Abs are one of those muscle groups that can get all the "workout" they really need through doing other exercises.

I've seen people develop nice abs simply through the act of doing compound exercises that "engage" the core (Squats, Deadlifts, Back Rows, etc..) Once your bf% starts to get low, your abs will start showing.

I'm 5'8" and 118#
I think my bf% is "low".
I already do compound exercises that engage the core.
Anorexics have extremely low bf% and do not have defined abs.

So, it's not simply just losing the body fat, it's developing or gaining muscle/weight.

Part of the reason anorexics don't have defined abs is because of they way they got to their low weight. By starving themselves, the body turns to whatever fuel source it can, which includes the muscle (and eventually the vital organs themselves). This is why protein is very important when working out at a caloric deficit (so the body doesn't consume the muscles).

Bod you and Dewsmom would benefit from gaining a couple of pounds of lean body mass, so don't be afraid to. Lean body mass is a very good thing and will help you get the defined abs you're looking for. Keep doing those lifts and make sure to eat at least at maintenance (if not 100-200 calories higher) to get a little bit more muscle, so that you have muscle that can be defined.

That is not a picture of me, this is: (sorry it's sideways)



As you can see, I'm not underweight and would like some more definition in my abs and thighs.
I have been lifting for a few years but cannot go heavy due to a chronic back injury.

I am looking for people to really read/comprehend my specific questions and be specific with their answers.
Which you have done, thank you.

Dragonwolf

As you can see, I'm not underweight and would like some more definition in my abs and thighs.
I have been lifting for a few years but cannot go heavy due to a chronic back injury.

I am looking for people to really read/comprehend my specific questions and be specific with their answers.
Which you have done, thank you.

If you're 5' 8" and 118 lbs (which is what one of your posts mentioned, though it could have just been misformatted and been the other's post), then you are, in fact (at least according to the BMI), underweight. That doesn't mean you can't have a high body fat %, though (this is often referred to as "skinny fat"). Wanting to lose fat is a good thing, of course, but being afraid of gaining a little bit of weight in the process isn't so good. What is likely ideal is to lose body fat and gain muscle and increase bone density, which you can't really do at the same time.

What most people do when they want to gain muscle and lose fat is cycle between two phases - "bulking" and "cutting". The "bulking" phase is where you eat slightly above maintenance and work out with the intent of gaining muscle. You may gain some fat in the process, but that will be taken care of later. It's a good idea to do this phase first, because it will make the "cutting" phase easier (more muscle = higher metabolism, even if only modestly). Remember, even though it's called "bulking," you're not actually going to go Hulk-mode, even if you were a guy. 1lb/month is about average for guys, and about half that (maybe three-quarters) for women. You are, though, looking for progression in your strength training (whether that means more pull ups or bigger weights depends on your routine).

The second phase is the "cutting" phase, where you incorporate more cardio (usually in the form of high-intensity intervals) and run a slight caloric deficit. The idea here is to lose body fat while maintaining muscle. You keep your strength training, but you're not working for progression this time. You do this second, so that you can leverage what you have gained in the first phase to help in this phase (for women, especially, it's probably only a modest amount of extra calories burned, but every little bit helps).

Most people just starting out lifting don't do this cycling (but you can, if you want) and start out in what is essentially the "cutting" phase. If you're new to lifting, you'll gain weight, anyway ("newbie gains"). This is generally from water retention, which goes away after a couple of weeks. Keep in mind, though, that even the water weight is still considered "lean mass" and is necessary to help protect your muscles and recover between workouts. This is a good way to maintain the muscle you do have, while losing mostly fat, though keep in mind that the scale most likely won't move down, and may still move up, depending on how close to maintenance you're eating.

As for your back injury, lifting might actually help with that, depending on the specifics. Lifting heavy increases the strength of the muscles around the injured area, giving it more support. I have a herniated disc in the lower lumbar area, about three vertebrae up from the hip, and one of the best things I've done is start power lifting. Between squats and deadlifts, I have next to no pain in my back anymore, ever, which is better than even when I was a teenager (which is when I had to have Vicodin to deal with the pain sometimes). If you have to, work up to it with things like glute bridges, bodyweight work, and very light weights (like, start with dumbbells for things like bent over rows). Talk with someone who's trained in rehabilitation type of training and make sure you have good form, but you can probably do more than you're giving yourself credit for.

And you're welcome for the specifics.

justjenny

just here for the reading....maybe will have questions

Same here...