Loosing all muscle not fat... HELP
ShareeEmma
Posts: 64 Member
FIRST - I would like to apologise because I know some mfp loggers will wonder why I started a new thread when there are probably existing ones out there... but when you need help currently you want current posts PLUS I find it difficult searching on my phone.
NOW THE REASON IVE POSTED...
as you can see from the picture I've posted these are almost a month apart the first on 21/01/17 and the second on 26/02/17... yes the weight loss is great but why am I loosing muscle and gaining fat... I have an open food diary please feel free to add me and look and give me some advice. I'm actually ok with the way I am now I just need to tone up but how am I meant to do that if I'm loosing muscle and gaining fat. Ahhhh stresssss!!
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Replies
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how is this measuring fat? is it a handheld machine or scale?? if so, those are totally inaccurate so I wouldn't put too much weight into it!10
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First off, Tesco is a supermarket, not a specialist center for this kind of thing so there is probably a reasonably large margin of error depending on how body fat percentage is mesured.
How was it mesured?4 -
Those machines are rubbish our local Tesco one was well out. I was very depressed until my gym measured my body fat.
Do you use a gym, if so ask them to measure your body fat3 -
By the way - great drop in weight1
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I'd agree with the above. You have also shrunk in height which will change the output. I'd also like to know how the readings were taken.8
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These machines are way out same a boots ones
As long as you counting calories eating healthy 90% of the time and taking some exercise I doubt you'll be gaining fat
Well done2 -
emmaling142 wrote: »First off, Tesco is a supermarket, not a specialist center for this kind of thing so there is probably a reasonably large margin of error depending on how body fat percentage is mesured.
How was it mesured?
Through some sort of lazor type. It was at the pharmacy inside of Tesco. I also did the test on a home set of scales and the fat was the same...
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Those machines are rubbish our local Tesco one was well out. I was very depressed until my gym measured my body fat.
Do you use a gym, if so ask them to measure your body fatThose machines are rubbish our local Tesco one was well out. I was very depressed until my gym measured my body fat.
Do you use a gym, if so ask them to measure your body fat
I do and they only have body fat measuring at certain times, like when I'm at work which is why I have to use the one provided at Tesco
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It measured by me standing side of it and gripping the handles...0
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They are effected greatly by hydration. Ignore it and I'd personally save the 50p and use scales at home.2
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As others have already observed, those machines are notoriously inaccurate and so the results are completely meaningless. Ignore them. Home scale fat measurements are also very inaccurate. No doctor or serious athlete would trust them, and you shouldn't either. If you want to know what is happening with your body, the easiest and most accurate ways to do that are to use a scale (for weight), measuring tape (for inches), and assess your level of fitness and strength by the things you are able to do (lift weights, run, etc.).0
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Ok so let's forget the scale... if I was loosing muscle why would that be?0
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Low protein in the diet and lack of resistance/strength training whilst eating in a deficit.2
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It takes a rather expensive piece of equipment to give accurate body fat analysis. I wouldn't trust the results.
Sounds like you're very disciplined and thats great. But I would offer some advice.
My first concern would be that losing 10lbs in a month is alot, especially for someone your size. Perhaps a little too much. Most professionals will recommend no more than 2lbs of weight loss per week. I would point out here that one of the downsides to losing weight at that rate is that it increases the ratio of lean vs fat weight loss. It's very difficult to lose 8% of your body weight as you did, and have it all come from body fat.
The second concern with that rate of weight loss is the potential effect on your metabolism. If you starve your body too much, there is the potential to send your body into defense mode, meaning it may reduce metabolism to protect itself against perceived starvation. For example, to exaggerate my point, let's assume your Basal Metabolic Rate (BMR) is 1800 calories per day. If you begin eating an 800 calorie diet, it is highly likely that your body will respond by reducing your BMR, to let's say 1200 or even lower. This is obviously very bad.
This is why professionals say two things:
(1) Limit calorie restriction such that your weight loss is capped at 2lbs per week.
(2) Do some strength training during weight loss to limit potential muscle loss.
(1) Use MFP to control your weight loss by restricting caloric intake by no more than 1000 calories per day of your food burn. But do not under eat less than 1200 calories per day. If you need to increase your food burn, then do it with exercise, not by going under 1200 calories. Since the BMR for somebody of your age, height and weight is 1400 calories per day, you will need to burn 800 calories per day with activity to increase your calorie burn to 2200, allowing you to eat 1200. This will give you a deficit of 1000 per day, which is where you want to be.
(2) The best way to reduce the ration of lean vs fat is to do exercises that stress the muscle during weight loss. A simple solution for you might be to spend 15 minutes per day and do pushups & squats.
Great job with discipline! And you're very smart to be watching your lean mass. Good luck!
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Want to keep muscle while you lose weight. Lift heavy stuff! Seriously, a progressive overload weight training program. Not to mention the added benefit of looking like a million dollars.2
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prattiger65 wrote: »Want to keep muscle while you lose weight. Lift heavy stuff! Seriously, a progressive overload weight training program. Not to mention the added benefit of looking like a million dollars.
This what I was told too
I've started Bodypump and love lifting and want to move onto heavy lifting as I've seen the results of some of the ladies who have already moved from BP to the weights floor.
I was told to increase my protein and to have my protein shake before and after my workouts. Too early to tell if it's all working but I feel great and inches are dropping off.
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ShareeEmma wrote: »Ok so let's forget the scale... if I was loosing muscle why would that be?
If you aren't eating sufficient protein or performing resistance exercise you will lose muscle. Otherwise, you will retain it. However, you will lose LBM. LBM is everything other than fat.2 -
Depending on how the % is measured, your apparent decrease in height likely means that either the before or the after number is not accurate, so a comparison of the two might not be meaningful1
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My question is how did you lose height in addition to weight?1
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sunfastrose wrote: »My question is how did you lose height in addition to weight?
People's height varies by an inch all the time (not even accounting for variations in heel size)
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sunfastrose wrote: »My question is how did you lose height in addition to weight?
She was wearing different shoes.
OP, your losses are too big, losing too aggressively can lead to more muscle loss is ideal. You should slow down your rate of loss, up your protein and get strength training which can be all the way from bodyweight through to a progressive heavy lifting program.
Don't trust what any of these bodyfat scales say, they are far too inaccurate to provide anything overly meaningful.2 -
If it is only going from hand to hand, it misses most of your body. Even ones that can measure more of your body can have a 4% error, high or low. It can show you a 2% change up when you've really gone 3% down! Taking progress photos is going to give more accurate information.0
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The report says your height shrank 2 cm in a month. Is that accurate? Were you measured barefoot both times?0
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The simple and correct answer is that the readings are highly inaccurate. Don't bother stressing over them.1
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VintageFeline wrote: »sunfastrose wrote: »My question is how did you lose height in addition to weight?
She was wearing different shoes.
OP, your losses are too big, losing too aggressively can lead to more muscle loss is ideal. You should slow down your rate of loss, up your protein and get strength training which can be all the way from bodyweight through to a progressive heavy lifting program.
Don't trust what any of these bodyfat scales say, they are far too inaccurate to provide anything overly meaningful.
Thank you for answering. I will take that on board, before I realised my loss I had already changed my intake to lower but I'm going to revert it back I want the muscle definition not bones showing Xx1 -
It takes a rather expensive piece of equipment to give accurate body fat analysis. I wouldn't trust the results.
Sounds like you're very disciplined and thats great. But I would offer some advice.
My first concern would be that losing 10lbs in a month is alot, especially for someone your size. Perhaps a little too much. Most professionals will recommend no more than 2lbs of weight loss per week. I would point out here that one of the downsides to losing weight at that rate is that it increases the ratio of lean vs fat weight loss. It's very difficult to lose 8% of your body weight as you did, and have it all come from body fat.
The second concern with that rate of weight loss is the potential effect on your metabolism. If you starve your body too much, there is the potential to send your body into defense mode, meaning it may reduce metabolism to protect itself against perceived starvation. For example, to exaggerate my point, let's assume your Basal Metabolic Rate (BMR) is 1800 calories per day. If you begin eating an 800 calorie diet, it is highly likely that your body will respond by reducing your BMR, to let's say 1200 or even lower. This is obviously very bad.
This is why professionals say two things:
(1) Limit calorie restriction such that your weight loss is capped at 2lbs per week.
(2) Do some strength training during weight loss to limit potential muscle loss.
(1) Use MFP to control your weight loss by restricting caloric intake by no more than 1000 calories per day of your food burn. But do not under eat less than 1200 calories per day. If you need to increase your food burn, then do it with exercise, not by going under 1200 calories. Since the BMR for somebody of your age, height and weight is 1400 calories per day, you will need to burn 800 calories per day with activity to increase your calorie burn to 2200, allowing you to eat 1200. This will give you a deficit of 1000 per day, which is where you want to be.
(2) The best way to reduce the ration of lean vs fat is to do exercises that stress the muscle during weight loss. A simple solution for you might be to spend 15 minutes per day and do pushups & squats.
Great job with discipline! And you're very smart to be watching your lean mass. Good luck!
Thank you so much for this I've screen shotted this on my phone so I can refer back to it x0 -
ShareeEmma wrote: »It takes a rather expensive piece of equipment to give accurate body fat analysis. I wouldn't trust the results.
Sounds like you're very disciplined and thats great. But I would offer some advice.
My first concern would be that losing 10lbs in a month is alot, especially for someone your size. Perhaps a little too much. Most professionals will recommend no more than 2lbs of weight loss per week. I would point out here that one of the downsides to losing weight at that rate is that it increases the ratio of lean vs fat weight loss. It's very difficult to lose 8% of your body weight as you did, and have it all come from body fat.
The second concern with that rate of weight loss is the potential effect on your metabolism. If you starve your body too much, there is the potential to send your body into defense mode, meaning it may reduce metabolism to protect itself against perceived starvation. For example, to exaggerate my point, let's assume your Basal Metabolic Rate (BMR) is 1800 calories per day. If you begin eating an 800 calorie diet, it is highly likely that your body will respond by reducing your BMR, to let's say 1200 or even lower. This is obviously very bad.
This is why professionals say two things:
(1) Limit calorie restriction such that your weight loss is capped at 2lbs per week.
(2) Do some strength training during weight loss to limit potential muscle loss.
(1) Use MFP to control your weight loss by restricting caloric intake by no more than 1000 calories per day of your food burn. But do not under eat less than 1200 calories per day. If you need to increase your food burn, then do it with exercise, not by going under 1200 calories. Since the BMR for somebody of your age, height and weight is 1400 calories per day, you will need to burn 800 calories per day with activity to increase your calorie burn to 2200, allowing you to eat 1200. This will give you a deficit of 1000 per day, which is where you want to be.
(2) The best way to reduce the ration of lean vs fat is to do exercises that stress the muscle during weight loss. A simple solution for you might be to spend 15 minutes per day and do pushups & squats.
Great job with discipline! And you're very smart to be watching your lean mass. Good luck!
Thank you so much for this I've screen shotted this on my phone so I can refer back to it x
Your deficit is off your tdee NOT your BMR.
2lbs is suitable for morbidly obese individuals. Or people whose tdee exceeds 5000Cal a day.
Others would benefit from defiits in the 10% to 20% of tdee range.
For most people this is 500Cal a day or 250cal a day.
Home scale and trending weight app or web site will give you a much better picture than outside weight-ins.
2cm height difference turns the already suspect bioimpedence results into bigger garbage.
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