Oh no - I am losing muscle as well as fat!

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Kyliechristie
Kyliechristie Posts: 85
in Health and Weight Loss
I have been trying to shape up for about 10 weeks now and have lost about 4.5kg on the scale - which compared to previous experiences has been relatively slow. I thought this was because I was exercising as well (not just dieting) and retaining my "little" muscles but my from my calculations half of that loss is fat and half muscle! I don't wanna be skinny fat - so what do I need to change?

Currently, I go to the gym about 6 sessions a week - 1 pump class, 2 circuits which incorporate both cardio and weights (some body weight bearing and some free weights), 1 spin, 1 step class, and the other is varied. Food wise - I do not eat my exercise calories on a regular basis (I only use them if I am going over) and I have tried to incorporate a bit more protein in my diet like protein bars, whey powder in shakes, nuts, meat etc. I think you can look at my diary.

I am currently 54.5 kg (121 pounds) 5'2" and my body fat % is about 25.5%. My goal is to be somewhere around 15 - 16% and look like one of those hot fitness competitors. Suggestions would be helpful:)

Replies

  • alliebeck2
    alliebeck2 Posts: 34
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    www.leangains.com
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
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    www.leangains.com

    adding
    http://www.bodyrecomposition.com/
  • taso42
    taso42 Posts: 8,980 Member
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    heavy strength training
    diet: eat adequate protein, don't set too aggressive a calorie deficit
    don't too too much steady-state cardio
  • abbbigayl
    abbbigayl Posts: 75 Member
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    You will always burn fat over muscle so you shouldn't worry.
  • unmitigatedbadassery
    unmitigatedbadassery Posts: 653 Member
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    Your diary is only open to friends.

    I suspect you are working out too much and doing too much cardio and not enough strength training. Try doing a solid full body strength workout 2-3 times a week and backing up on the cardio a little. Also make sure you are eating enough and getting enough sleep. People generally don't realize how important good quality sleep can be.

    Good luck!
  • unmitigatedbadassery
    unmitigatedbadassery Posts: 653 Member
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    You will always burn fat over muscle so you shouldn't worry.

    That's true to a point. You can (and will) lose muscle if you aren't feeding them and working them.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
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    In addition to what everyone else said, I'd suggest dipping into the exercise calories a little -- ok, a lot -- more often. A smaller calorie deficit is important when you don't have as much body fat to lose.

    http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more

    http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results
  • baisleac
    baisleac Posts: 2,019 Member
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    Eat your exercise calories and lift heavy things.
  • aippolito1
    aippolito1 Posts: 4,894 Member
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    I would increase weight. Try a workout with heavier weights or do 3 circuits instead of 2 per week.
  • shanolap
    shanolap Posts: 1,204 Member
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    Bumping so I can read the articles later.

    Oh, and Yes to what's already been said.

    Helpful, I know~
  • Kyliechristie
    Kyliechristie Posts: 85
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    I have been off reading the useful links posted here. Thanks all for your input - i think i will definately need to up the calorie intake and pay a bit more attention to the quality of calories I am eating. Also change up the workout routine to include more heavy weights and ditch the f*#karounditis as described in leangains.com

    Fingers crossed.
  • Kyliechristie
    Kyliechristie Posts: 85
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    Your diary is only open to friends.

    I suspect you are working out too much and doing too much cardio and not enough strength training. Try doing a solid full body strength workout 2-3 times a week and backing up on the cardio a little. Also make sure you are eating enough and getting enough sleep. People generally don't realize how important good quality sleep can be.

    Good luck!

    I've opened up my diary now. Just been reading some posts on your website. Good stuff there - thanks for your advice.

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