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does lifting weights reduce weightloss
feeling a bit sad


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#1 CupOfCoffee

Posted 14 January 2013 - 07:26 AM

I have been working out and counting calories for two weeks now (I know, only a short amount of time).

I do both cardio and weights and eat back around half my exercise calories (as a buffer in case I have miscalculated something I have eaten).

I have lost weight (26kg over 9 months) before through calorie counting and some exercise (so I know that works for me), but this time I am working out hard and really focused on body strength.

In the last 2 weeks I have only lost 500grams (300 the first week and 200 this week).  I know I don't put on muscle mass fast enough for that to be the reason my weightloss is so slow, but can doing weights make weightloss slower?  (I can see body changes, which I love, but I don't know why they are not showing on the scales, and am feeling a bit sad about it).

#2 MAGS24

Posted 14 January 2013 - 07:39 AM

I always thought that muscle weighs more than fat so you might be losing weight but if you are increasing your muscles then you might not see the change on the scales as much. You should notice a difference in your body though.

But if you don't have a change at all for a reasonable period of time, it doesn't hurt to have your thyroid checked just in case. I was killing myself at the gym for around two hours a day five days a week and eating a calorie controlled diet for over six months and only lost 2kgs. I thought that I was doing something wrong but I found out a year later that I had developed a thyroid problem after my first child was born. I had never had any problem losing weight doing the exact same thing before hand.

Edited by MAGS24, 14 January 2013 - 07:40 AM.


#3 credence

Posted 14 January 2013 - 08:20 AM

Doing weights is the best thing for fat loss because as your muscle mass increases, your metabolism increases even when you're resting.

Of course when you gain muscle, you gain also gain weight, but you lose fat at the same time, so there's a bit of to-ing-and-froing on the scales.



#4 greengoddess

Posted 14 January 2013 - 08:57 AM

QUOTE (MAGS24 @ 14/01/2013, 08:39 AM) <{POST_SNAPBACK}>
I always thought that muscle weighs more than fat so you might be losing weight but if you are increasing your muscles then you might not see the change on the scales as much. You should notice a difference in your body though.


No, no, no, no!!!

1kg of one thing WEIGHS EXACTLY THE SAME as 1kg of something else. This is an irritating misunderstanding that somehow WILL NOT DIE.

What you are trying to say is that 1kg of muscle TAKES UP LESS SPACE than 1kg of fat. Muscle is more dense than fat. This means that if you are building muscle and losing fat, the number on the scale may not change much BUT your body shape will be.

So don't worry about the number on the scale. Pay more attention to how you feel, how your clothes fit and the extra notches you'll need on your belt.

And as credence said, lifting weight builds muscle, and muscle needs energy, so you end up burning more!


#5 bobet

Posted 14 January 2013 - 08:59 AM

1kg of muscle weights the same as 1kg of fat, it's just that 1kg of muscle is alot more dense than 1kg of fat, therefore the muscle takes up less space than fat.

If you're close to your goal weight (within 5-10kg) you need to refocus on using measurements as milestones rather than seeing big numbers on the scales.

Resistance training will be the best thing to remove the final amount of fat you're wanting to loose.

You may have to reassess your goals to measurements rather than weight as you get stronger your body shape will change and you WILL loose fat but your weight may stabilize but you'll continue to drop dress sizes.

Sounds like you're doing brilliantly, keep up the good work.

#6 M!ssy

Posted 14 January 2013 - 09:16 AM

Forget the scales and use a tape measure instead!

#7 Mozzie1

Posted 14 January 2013 - 09:28 AM

As you build muscle, your body will burn more calories even at rest. So over the long term building muscle will be far better for your weight maintenance.

Yes, in the short term it can mean you will see less on the scales. Try not to let this worry you - as PPs have said, a tape measure might be a better indicator of your progress than the scales.

Congratulations on your weight loss so far!


QUOTE (greengoddess @ 14/01/2013, 09:57 AM) <{POST_SNAPBACK}>
No, no, no, no!!!

1kg of one thing WEIGHS EXACTLY THE SAME as 1kg of something else. This is an irritating misunderstanding that somehow WILL NOT DIE.

What you are trying to say is that 1kg of muscle TAKES UP LESS SPACE than 1kg of fat. Muscle is more dense than fat. This means that if you are building muscle and losing fat, the number on the scale may not change much BUT your body shape will be.


I think it's pretty obvious that this is what the PP meant....

#8 José

Posted 14 January 2013 - 09:32 AM

If ur doing the cardio and weight at a gym see if someone there can take some measurements for you. If not maybe a friend?  You might not see a big difference on scales but be getting much more toned

#9 Anemonefish

Posted 14 January 2013 - 09:39 AM

QUOTE (greengoddess @ 14/01/2013, 08:57 AM) <{POST_SNAPBACK}>
No, no, no, no!!!

1kg of one thing WEIGHS EXACTLY THE SAME as 1kg of something else. This is an irritating misunderstanding that somehow WILL NOT DIE.


I think when people say 'muscle weighs more than fat', they mean that for a given volume, muscle weighs more, i.e. muscle is denser. I know this is what I mean when I say it.

OP, if you're noticing a change in your body shape, even if you aren't losing much weight, keep doing what you're doing, it's working. When I start exercising after a period of slackness, I usually put on at least 1kg in the first week or so, then I start losing weight.

#10 Lainskii

Posted 14 January 2013 - 09:45 AM

QUOTE (M!ssy @ 14/01/2013, 10:16 AM) <{POST_SNAPBACK}>
Forget the scales and use a tape measure instead!



This

#11 JingleJangle

Posted 14 January 2013 - 09:59 AM

I was once told that when you start lifting weights, your body initially holds onto water weight to help with muscle repair?

#12 MAGS24

Posted 14 January 2013 - 12:32 PM

QUOTE (greengoddess @ 14/01/2013, 09:57 AM) <{POST_SNAPBACK}>
No, no, no, no!!!

1kg of one thing WEIGHS EXACTLY THE SAME as 1kg of something else. This is an irritating misunderstanding that somehow WILL NOT DIE.

What you are trying to say is that 1kg of muscle TAKES UP LESS SPACE than 1kg of fat. Muscle is more dense than fat. This means that if you are building muscle and losing fat, the number on the scale may not change much BUT your body shape will be.

So don't worry about the number on the scale. Pay more attention to how you feel, how your clothes fit and the extra notches you'll need on your belt.

And as credence said, lifting weight builds muscle, and muscle needs energy, so you end up burning more!

This is exactly what I said as well just in a different way than you did. Why try to say that I'm wrong and then say the exact same things as me?

#13 I*Love*Christmas

Posted 14 January 2013 - 01:10 PM

QUOTE (JingleJangle @ 14/01/2013, 09:59 AM) <{POST_SNAPBACK}>
I was once told that when you start lifting weights, your body initially holds onto water weight to help with muscle repair?


Yes I got told this when I doing Michelle Bridges 12WBT. You have to wait a few weeks for it all to even out.

#14 9ferals

Posted 14 January 2013 - 01:17 PM

It sounds like you have made some very positive changes - you are eating well and exercising.  This is by far the most important thing, because this is what will see your body change in the longer term.
I know it's very easy to put all your faith in the numbers on the scale - but don't, scales only show a small part of the picture.
Instead, try focussing on the things you can DO - eat healthy meals, not too much rubbishy food, exercise regularly.  This way you can feel good about the things you are doing, not feel bad about the fact that the scale isn't showing enough of a change.

#15 Lainskii

Posted 14 January 2013 - 01:23 PM

OP - isn't it better that you look better and clothes fit better than a number on the scales?

People see how you look, they don't care how much you weigh on a set of scales.

The more lean muscle mass you have the more toned you look and the higher your metabolism, so in theory you can eat a bit more and not gain weight.

This is why those detox, shake and quick fix diets don't work, because you lose 'weight' but what you are actually losing is lean muscle tissue which slows your metabolism. When you stop the 'diet'  you gain back fat, so even though you may weigh the same you did before the diet your body composition is worse, more fat, less lean muscle mass. Then you go on another 'diet' and ruin your body all over again.





#16 beaglebaby

Posted 14 January 2013 - 02:49 PM

Firstly, don't be falling into the trap of eating back your exercise, work on about 1200cal a day and stick to it regardless of exercise.

Secondly yes, it can take a few weeks for the changes to become apparent both physically and on the scales, you have to get through that.

Look too at how you are structuring your workouts, you want to do a cardio warmup, even just 5 min on the bike or treadmill or a light jog.  Then do your weights, but add in some cardio, eg, 3 sets of weights then a 400m run or some burpees etc, you need to keep your HR up.  The weights will deplete your muscle glycogen so once you've done your weights session do a short sharp cardio session, eg 15min on the stair climbers or some intervals on the rower or treadmill or standing on the bike.

Good luck, you've made a great start.

#17 Phoenix Blue

Posted 14 January 2013 - 03:30 PM

QUOTE (beaglebaby @ 14/01/2013, 03:49 PM) <{POST_SNAPBACK}>
Firstly, don't be falling into the trap of eating back your exercise, work on about 1200cal a day and stick to it regardless of exercise.


A bit OT but I don't see eating back your exercise calories as a 'trap' if you are counting calories and on a low cal diet. If your BMR is about 1700 without intense exercise, and your eating 1200, that's a 500 cal deficit, then you're exercising and eating most of that back, you're still at a 500 cal deficit for the day. I know MB doesn't support the eating back of exercise calories, but I think you've got to do what works for you. And the OP says it has worked for her for 9 months.

And if you are looking to build muscle mass, you really need to be fueling those muscles after a workout so they can repair and build. Eating back the workout calories with a good protein/carb/fat combo (choc milk, peanut butter sandwich etc) is a great way to recover and fuel your body.

I lost 5kg in 6 weeks on 1200, and I ate most of my exercise calories back too (so perhaps i wasn't really on 1200?) I find it very hard to fuel my body for 5-6 hard workouts a week on only 1200 per day.



#18 Leggy

Posted 14 January 2013 - 05:03 PM

OP, if you've been tracking things by weight and BMI, you could try switching to waist measurement and waist to height ratio, which is better at taking muscle and the really unhealthy abdominal fat into account than BMI. You measure your waist at the point halfway between your lowest rib and the top of your hip bone - this may not be the narrowest point but it's your biometric waist. Then divide by your height, and if the result is less than 0.5 then you're in a healthy weight range.

#19 CupOfCoffee

Posted 14 January 2013 - 06:26 PM

Thanks everyone.  

Logically I know I shouldn't focus on the scales, but it is a hard mindset to shift.  I do feel better, which is what got me to the gym this morning, and will get me there again tomorrow morning.  

I have to eat back some exercise calories, I can't maintain exercise on 1200 a day for more than two/three weeks... I have tried and I failed.  I want to be strong for life (and thin, which I want to be my secondary target, but my feelings when I weighed myself suggest otherwise).

Oh and dividing my waist by my height, I am less than 0.5 (not much sadly).  And I will get some measurements tonight and see how they change instead of focusing on weight.

And thank you again, I was feeling down this morning.

#20 Canberra Chick

Posted 14 January 2013 - 06:29 PM

Yep, go on measurements. Oh, and it's OK to eat back your exercise calories! If you're working hard you need to or you'll be one fatigued and cranky lady and you'll have issues with muscle repair. Just don't eat beyond what you burned off. Your buffer idea makes sense.



#21 jayskette

Posted 14 January 2013 - 06:32 PM

weight lifting does not "lose weight", it changes your body composition to be more muscle less fat.

#22 Feral-Lausii

Posted 14 January 2013 - 06:52 PM

QUOTE
Firstly, don't be falling into the trap of eating back your exercise, work on about 1200cal a day and stick to it regardless of exercise.


Rubbish. I eat 1790 a day, and on top of that half my exercise calories and still lose weight.

I started weights about 3 months ago. My weight loss slowed down. But its still coming off. My clothes sizes keep getting smaller and my tape measure gives me way more joy then my scales! I also will buy something a size smaller then what I am in currently. I keep on trying it on until it fits properly, that's also another way I measure my progress. I also love the muscles I can feel in my legs and arms, I will often just run my hands over them when in bed, guess a little disbelief they were there under all that fat!

Keep it up, you will get there!




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