Gaining muscle, losing some fat.. without losing pounds?
Is this possible? I don't really care about the "pounds," they can go up, down, stay the same, whatever. I'd like to improve the way that I look. Have any of you guys, after reaching maintenance, successfully lost fat, gained muscle, changed the shape of your body etc. I guess what I'm wondering is.. to do this would I eat maintenance calories, since I'm trying to gain muscle? But if I did do that AND succeeded at gaining muscle, I still wouldn't lose the fat. I'm confused and I feel like the answer isn't out there. Sorry for the dramatics but I was trying on a bathing suit and all of the confidence I had just went down the drain.
Btw I realize this sort of belongs in the exercise forum, specifically the weight resistance, I suppose, but I kind of wanted a maintainer's view on it since I'm not really trying to lose more pounds.
I appreciate any and all help and if this has been discussed and I'm missing it please point me in the right direction!
I think most of the folks around here who started weight training after reaching maintenance weight actually gained some. Since I now have more muscle, I'm a comfortable size 6 at 138lbs, whereas before I started weight training I was a comfortable size 6 at 130lbs. A few people have gained 5lbs while dropping a couple sizes.
Muscle requires more calories just to exist than fat does (which is why people say weight training will boost your metabolism). So if you continue to eat exactly the same number of calories, but you add muscle, chances are you will lose fat at the same time because you may start creating a calorie deficit. Nutritionally you should make sure you are getting enough protein if you're starting a strength training program.
In any case, my recommendation would be to keep eating the same amount you are now, but just add strength training and potentially modify the percent of your calories from protein if you aren't getting enough. It is quite possible to modify your body shape!
Btw I realize this sort of belongs in the exercise forum, specifically the weight resistance, I suppose, but I kind of wanted a maintainer's view on it since I'm not really trying to lose more pounds.
Come on over to weight and resistance training! Many maintainers over there. And Jessica is right, you can certainly do it.
I hope you get more info on this, because I've been wondering the same thing and been googling it a little, but haven't really found any good info other than just strength train and eat good foods. I'm not sure if I care if I lose anymore weight, but this pudgy middle and upper thighs has got to go. I incorporated weight training about 8 weeks ago and have seen some tighting and inches lost and my weight loss has slowed down. So I think for you all you need to do is just eat your maintenance (watch your hunger cues and take care of your body if you need any kind of post work out nutrition) and hit the weights! Good luck.
It is very possible to stay the same weight and change your body composition.
It really takes some playing with calories to find the right amount, but just start lifting heavy and adjust as you go. Eat more protein as the make up of your calories and remember that it takes a long time to actually build muscle. When you first start really lifting, you are going to retain water, so don't let that bother you.
I think that's pretty much what I'll do. I'll eat my maintenance calories and REALLY focus on tightening some areas (grr tummy!). I'm still not sure about the fat on top of the muscle, but I also think that if I had some more muscle in my lower tummy, which is the weakest area on my body, that I would be able to sort of, hold it in better? Posture-wise, I think it would make a difference in the way I look in the tummy area. I don't know, maybe it's just wishful thinking lol!
Thanks again ladies, and good luck to you, too, ncuneo!
Gaining muscle, losing some fat.. without losing pounds?
