Concerned I'm losing muscle, not fat.

RingSize8
RingSize8 Posts: 175 Member
in Health and Weight Loss
So this week I lost 3.8lbs. ...and while I think most people would be happy with that, I'm freaked out I'm losing muscle. Is there a way to know the difference? I also lost 2.75 inches this week. How do I tell if I am losing muscle vs. fat? I've upped my protein a lot in the last week, and I've been working out 6 days a week - boxing, running, walking, lifting (light - only 10lb weights), some strength training, and elliptical. I want to build muscle, not lose it, even at the expense of the scale not moving, or moving in the opposite direction. Any help would be appreciated. Never in my life did I think I would be freaked out by losing weight. Crap.

Replies

  • moosegt35
    moosegt35 Posts: 1,296 Member
    Lift heavy weight instead of light. Lifting light weights "conditions" your muscles for endurance, heavy weights help build them. I have lost more weight since I stopped cardio and started lifting heavy. I lift heavy 4 days a week, eat pretty much just lean meat and veggies with as much protein as possible. My only cardio is playing basketball twice a week. Lifting heavy and eating protein will help you to not lose muscle, but don't expect to build much while eating a calorie deficit.
  • ladynocturne
    ladynocturne Posts: 865 Member
    It would be a lot easier for us to help if you listed your:

    Height
    Weight
    Current Calorie intake
  • RingSize8
    RingSize8 Posts: 175 Member
    5''6, currently 201.2 (was 205 last week), and I net 1600 calories or so, a day. I try to keep it under or right around 1600, net though. Since I work out nearly every day, I usually take in between 1800-2200 calories total.
  • ladynocturne
    ladynocturne Posts: 865 Member
    Your calorie intake and exercise seem very sound to me for mainly losing fat, roughly 500calories or so a day for 1lb a week.

    That amount of weight loss does seem pretty extreme for 1 week. There could be many determining factors such as:

    Less waste stored in your bowels.
    Less water stored in your body due to taking in less sodium.

    I think it's okay for you to continue as is, most likely, tomorrow or the next day, your scale will go back up a little. I wouldn't panic.
  • littlebudgie
    littlebudgie Posts: 279 Member
    Having a fair bit of protein in your diet does help retain muscle, and I agree with the suggestion that you move to heavier weights, though, which will encourage keeping muscle. I also agree that it's more probable that it's a matter of water weight and fat and not a whole bunch of muscle that you lost all of a sudden.
  • officerdan82
    officerdan82 Posts: 14
    Weight loss is a constant fat/muscle loss, there's no way around it. To reduce the amount of muscle you lose(by gaining it back) is to eat high protein and lift weights that push your limits at 6-8(muscle) reps versus 12-16(lean). Count your blessings and wait for your weight to come close to your goal then worry about muscle imo.
  • nwg74
    nwg74 Posts: 360 Member
    Don't worry about it. I cannot do strength training due to medical reasons and I have lost 200 pounds in 20 months. I have lost a little muscle strength but it is not of a concern and I can get it back later on. Eat protein and do not starve to retain the muscle.

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