Losing weight but keeping/building muscle and curves?

Nicomaro wrote: »

sardelsa wrote: »

For some people strength training can cause major water retention, especially in the beginning which can cause the scale to stall. Typically muscle building in a deficit, if it does occur, is not enough to out-weigh fat loss. Even if you do gain muscle during weight loss, that is fantastic.. don't worry about it being hidden once you lose fat your muscles will eventually show if you do things correctly.

I would definitely consider lifting in a deficit, as it will help you retain the muscle you have and change your body composition as you get to goal. I would recommend following a program though.

How much weight do you have to lose, are you close to goal? You could consider recomp (losing fat and gaining muscle over time) if you are in a healthy weight range but just want to improve your body composition.

Really? I heard the opposite, that eating in a deficit will make me lose both fat and muscle. I am 170 lbs and 5'5", not sure what is a healthy weight for me but I want to be at least 130 lbs

Look at sardelsa. Her avi is a picture of her actual self (there are others on her profile you can see if you're using web MFP - you can see her progress). Think about it. Maybe you'd want to listen to her, and others reinforcing what she's telling you?

You may or may not lose both fat and muscle in a deficit. Unless you do something crazy extreme to lose, it will be mostly fat (maybe 3:1, from what I've read?). One is always playing the odds, but it probably matters how big the deficit is (bigger deficit, faster loss => higher risk of losing more muscle), and it likely matters how much and what type of exercise you do (more strength exercise => lower risk of losing more muscle).

Moreover, if you're new to strength training, there's a small chance (not guarantee) of gaining muscle even in a modest deficit, and it's exceedingly likely that you'll at least preserve muscle, gain strength and improve appearance, all good things in themselves.

As far as whether doing only cardio is a bad idea: "Cardio" is not all one undifferentiated thing. It matters what "cardio" you're doing. None of it (that I can think of) is as useful for preserving/gaining strength and muscle as explicit strength training, but different forms of "cardio" have different effects, including on musculature.

I'd suggest starting strength training now, not waiting, given your goals. There's a good thread here:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

As someone around your height (I'm 5'5", 130s), I'd guess you could still stand to run a bit of a deficit for a while, before shifting to recomposition, but body configuration really does matter.

Most of the beginner strength programs seem to be about 3 days a week (though you may find variations; follow the program).

If you can do "cardio" (whatever the heck that is in your world) on other days of the week without feeling fatigued, then that's fine to do. Eventually, the best health/fitness effects come from working on both strength and cardiovascular health, but that's something you can work up to gradually. It's fine to start with easy cardio (walking, say) and increase intensity as it becomes easier for you. Take a rest day if/when you feel tired. (I like to take an actual rest day at least one day a week, maybe really mild activity - stretching, casual walk or bike ride - but nothing intense at all. I've been pretty active for a long time, decade plus, but I'm also pretty old, 63)

Overdoing, to the point of post-exercise fatigue, can be counter-productive to weight loss (and health). When we're fatigued, we usually rest more and do less in daily life, effectively cancelling out some of the calories burned by exercise. Challenge yourself a bit, but keep your overall activity level fun and energizing: That's the sweet spot for health and weight loss.

Truth in advertising: I don't do much lifting; I have in the more distant past, but now it's usually just some in my rowing off season. I'm lazy and fun-motivated, and don't find weight training really fun, personally. It's still the best answer, given your goals. My "cardio" (on water rowing when possible, rowing machine when necessary, regular spin classes, occasional biking) has some, though rather slow/limited, strength effect. It would still be better if I lifted regularly. Do what I say, not what I do. With your goals, definitely listen to sardelsa!).

Best wishes!