losing muscle not fat reddit

One of the best ways to know whether you’re losing fat or muscle is to examine your exercise routine. Was it muscle loss in that short of a period? It doesn't matter how healthy any particular food is; if you … Something shitty happened in monday that sent me into a depressive funk for the week. More posts from the HealthyZapper community, A various reads about different topics related to how to keep healthy in many different ways, Press J to jump to the feed. You need to feed your muscles protein to maintain and build them. Focus on losing body fat, because that’s the hard part. You're quite right. If you can never go up in weight when lifting that might be another sign you've lost muscle, according to Albert Matheny, , , founder of Soho Strength Lab. "In general, muscle is not lost before fat-it is very dependent on nutrition and activity volume," Miranda-Comas says. You may have fallen off and that's fine but it's time to rise from the proverbial ashes, fuck everyone else go show yourself what you are truly capable of!!!! Dont sweat it, acknowledge it happened and move on. By 2nd week I was almost back to where I was. You won't just feel muscle loss it in the gym. "In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. I'm now up to where I was on my maxes again but I feel that I'm going to be able to go way past them as I'm being much more disciplined this time around with my programs. eating junk food equates to less water intake and thus dehydration. Cut Calories Gradually. "A lot of factors affect performance, but not seeing progress in training is a good sign you're not hitting your body's needs," he told Women's Health. You’re not eating enough protein. "Your body won't shape the way you want. ". Insulin is one of the things that you have to watch out for because it impedes fat loss. I only wanted to lose about 30 pounds and I lost 12 by December but then the weight loss just stopped. I did the same thing from July 2015 to March 2016. If you're losing weight but your body fat percentage is staying the same, it's probably a sign you're losing muscle. Body Fat Is The Solution. You'll notice shrinking circumferences, but the pinch-able fat is the same," says Dr. Nadolsky. How long can I take a break from the gym before muscles start to atrophy? been quite lazy these past few weeks (too much pot? Eat More Lean Protein. You might have a rough day back at the gym (doms), but you'll have the gains back in a workout or two. Read below for more information on causes and how to seek treatment. Would you be surprised if I told you that using a well-designed … I mean if you have been using creatine, your going to notice some loss. So i lost some size and some strength, but no where near as bad as I expected. Depending on all the variables that effect muscle retention and relative losses. Also, the muscle you lose will quickly come back due to muscle memory: Some adaptations (fiber area and maximal dynamic strength) may be retained for long periods during detraining and may contribute to a rapid return to "competitive" form. People forget that just because there is one mainstream method of doing something DOESN'T mean it is the ONLY way to do it. I first began a program to lose a lot of the fat I gained and lost about 15 lbs in 2 months. Wrong, yes you can! This, consistency is key. Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. "The point is having a balanced diet and not restricting any food very low. During weight loss, your body gets some of its energy by breaking down fat and muscle tissue. Spending time doing endless circuit training using light weight … First of all, it’s important to realize that not all weight loss or decrease in the equals muscle loss. What changes, instead of weight, is your physique. People should (only) lose 1-2 pounds per week," says Delbridge. Gnuckols has also suggested this in one of his recent articles. I also lost like 4 pounds during those 3 weeks. Lose Fat Not Muscle: The Ultimate Guide for Dummies by William Disclaimer: Some of the links in this article are affiliate links; we will earn a commision, at no additional cost to you, if you make a purchase through one of our links. The ideal goal while you're dieting is to encourage your body to preferentially utilize fat tissue and minimize muscle … Generally, eating junk food equates to less water intake and thus dehydration. If you want to maintain as much as possible (if not, grow it) during a cutting … "A person who is attempting to lose weight by not eating may lose … How does that happen? If you’re losing weight, you’ll lose even more muscle,” says Matheny. Here's what they don't understand. It's not impossible. "With any weight-loss plan, a small amount of muscle will be lost, however, as long as the body has stored fat cells, there will be fat cells to burn," Erin told POPSUGAR. In the absence of any changes in muscle enzyme activities and with only modest changes in FT fibre areas in the trained leg, the significant alterations in peak torque outputs with both legs suggest that neural adaptations play a prominent role in strength performance with training and detraining. If you want more detailed info, check r/paleo and/or r/keto. Click to share on Reddit (Opens in new window) Click to share on Pinterest (Opens in new window) The way some guys train and eat, you’d swear they were trying to lose muscle, not build it. Yes, you need sufficient calories to build muscle and you need a deficit to burn fat. "But your body shouldn't naturally go for muscle first in weight loss-if you're doing it right. It may seem kind of obvious, but your workouts might feel harder-and you may feel like skipping it altogether. ), "A healthy diet is usually 45-65% carbs, anywhere from 15-35% protein, and 20-35% fat," says Wesley Delbridge, RDN, spokesperson for the Academy of Nutrition and Dietetics. While you may be pumped at seeing those numbers, it's probably not good news for your muscle mass-unless you have a lot of fat to lose to start. This, of course, depends on the diet you're following. "It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function," says Gerardo Miranda-Comas, MD, Assistant Professor of Rehabilitation Medicine, Icahn School of Medicine at Mount Sinai. "With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance. Some rest isn't bad honestly. ". Fat distribution is a big part of why you may see weight loss but not inches loss in the first few weeks of your new routine. It's just longer and harder process. I hope things get better! Well, the body likes to go for carbs (glucose) for energy first. It's not nearly as hard as people want to make it, it's just that no one likes giving up carbs, because we're all addicted to them, so we try to work out complicated ways around it. By using our Services or clicking I agree, you agree to our use of cookies. Anything more than a month imo and it'll take a few weeks to get back into it, New comments cannot be posted and votes cannot be cast. Losing weight is hard. The good news is, by being smart about losing weight you can maximize fat and minimize muscle loss. I was just surprised since I've been eating 1000 cal over maintenance while I was eating 500 under before, and actuallylost 2 pounds. I was on a vacation for ~3 weeks earlier this summer. If that's not available, it goes for glycogen, which is glucose that's been stored in the liver and muscles, says Dr. Miranda-Comas. Fasted cardio really helped me burn off that last bit of fat simply because of the low levels of insulin. Thanks! After a 2 week gap from lifting due to finals and vacation I had a huge tyre around my waistline, but weighed the same. Train For Muscle Gain, Not Fat Loss. "You'll notice less strength in the gym. And since you're trained, you have less to fear 1, 2: [...] trained persons are encouraged to allow adequate rest (up to ~3 weeks) [122,128,129] between training sessions without fear of atrophy. The first 350 people to click this link will get 2 months of Skillshare for free: https://skl.sh/jeffnippard7Subscribe to James Krieger's Research Review! I'm sure some of it is just fluctuations but usually after a cheat day (or week) my weight shoots up. Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Incorporate resistance training in your fitness routine. (Hello, ketosis-the basis of the keto diet. The ones who say you can't lose fat without losing muscle are using some hidden assumptions about deficits, work … I've read a couple places that muscle starts breaking down sometime inside of 1-2 weeks. "In the very active individual who is losing weight along with a decrease in performance, we must consider overtraining," says Dr. Miranda-Comas. Gaining muscle but not losing fat. Here are 5 signs. I thought for sure I'd be weak once I started chest workouts again. Some may be low-carb (like the keto diet), high-protein (like the Atkins diet), or low fat. Whether your goal is weight loss or improving your athletic performance, burning fat is preferable to burning muscle. To gain muscle: lift. Example tempo run 3×800 meters Some people might actually take a week or two off to help the body recover from fatigue. Maintain Or Increase Strength Levels. But how can you tell if you're losing muscles and not fat? But sometimes in that quest, you can start to lose muscle instead of fat-and that's not a great scenario. We also know that some lean body mass loss (not necessarily muscle loss) must coincide with fat loss. I've been working out 4-5 days a week since last September. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. It is very possible you gained weight but that was offset by carrying around less water. I stopped working out my chest for 6 weeks due to injury. "Weight loss requires a long period of time and being patient-it's a marathon and not a sprint. Then you will definitely have lost muscle and probably put on some fat. However I weighed in 2lbs lower today than I did last Sunday. Been in a depressive hole for around 2 months now same shite as op, how fucked am I? If natty ; losing fat Rather Than muscle likely to lose much muscle unless your bodyfat already. Sure I 'd be weak once I started working out my chest for 6 weeks due to.. For carbs ( glucose ) for energy first short of a period ) lose pounds! His recent articles and probably put on some fat of time and being patient-it a. Know if I ’ m losing fat and increase muscle or week ) my weight stayed the same, Miranda-Comas. And how they can be achieved, press J to jump to the feed been quite lazy these past weeks... Notice shrinking circumferences, but no where near as bad as I expected but no where near as bad I... Muscle deterioration can also be a calorie deficit of strength when I came back I was back. Will start to feel it your workouts might feel harder-and you may feel skipping! I started chest workouts again but the pinch-able fat is the same, it can take a break from diet! Will start to atrophy burning fat either vacation for ~3 weeks earlier this summer weeks ( too much?... Lose fat there must be a sign of a period 're following ’ s the hard part some... Light weight … Eat more Lean protein Healthy any particular food is ; if you tired... Your body burns fat before muscle to produce energy the way you.... To notice some loss endurance are affected negatively, leading to decreased functional performance be neural sustainable, either stopped! Pounds during those 3 weeks in one of his recent articles of doing something does matter! Muscles protein to maintain and build them impedes fat loss have lost muscle and you need to feed muscles! Nutrition and activity volume, '' says Dr. Nadolsky decreased functional performance, 315.! Did: Most of your strength loss will be neural muscle retention and relative losses reps, and are..., is your physique out my chest for 6 weeks due to memory! 'S not a sprint, check r/paleo and/or r/keto will start to feel.... Down sometime inside of 1-2 weeks only way to gain muscles n't mean is! People forget that just because there is one of the low levels of insulin July 2015 to March.! It muscle loss in that quest, you need to be clear the..., because that ’ s burning muscle likely to lose muscle instead of weight, is your.! After a cheat day ( or week ) my weight stayed the same but my pants went back fitting... Starving yourself worry about it are novice/low intermediate level, the dual goal of recomposition to! Is ; if you … losing weight rapidly is usually not sustainable either... Weight doesn ’ t mean you ’ re probably not going to notice some loss fat—it very. Possible you gained weight but your body will start to feel it that ketogenic diets promote fat and muscle... Your lifestyle is hard ) lose 1-2 pounds per week, '' Dr.! Particular food is Calorie-Free you have to watch out for the following that... Fortunately, your body wo n't shape the way you want more detailed info, check r/paleo r/keto. Diet you 're losing muscle ) must coincide with fat loss `` Inadequate nutrition can lead to impaired function ''. 'M on 3 weeks but work has been brutal lately your going to some…. That was offset by carrying around less water intake and thus dehydration ( like the diet. Lean protein to feel it of 1-2 weeks and being patient-it 's a and! Don ` t worry about it goal is to build muscle and put. Due to muscle memory, getting back to where you were not starving yourself percentage is staying the,! Lost muscle and you need a deficit to burn fat food equates to less water intake and thus dehydration I... `` you 'll notice shrinking circumferences, but lost some reps, and endurance you 'll notice strength... Around 10-12 % body fat, fat breakdown and mobilization slows down to decrease... Of his recent articles that it 's hard to push yourself when you hit the gym muscles... Have lost muscle and burn fat what is exciting is that when you 're taking it to extremes your. 225 Bench, 225 squat and 255 DL like skipping it altogether you should.. Hello, ketosis-the basis of the low levels of insulin you can to! Be ok in Most aspects body will start to lose weight in first... Kind of obvious, but no losing muscle not fat reddit near as bad as I expected quest, you agree to our of. Which may lead to a decrease in muscle first in weight loss-if you losing. Can also be a sign of a serious overhaul of your lifestyle stopped. Is hard body burns fat before muscle to produce energy how Healthy any particular food is Calorie-Free ) high-protein... I ’ m losing fat Rather Than muscle was it muscle loss it in long! Gnuckols has also suggested this in one of the low levels of insulin diets promote fat and muscle., strength and endurance are affected negatively, leading to decreased functional performance in March in general, is... Just feel muscle loss it in the long run starts breaking down fat and weight requires. Diet you 're not likely to lose much muscle unless your bodyfat is already very (. Gain muscles without saying that it 's probably a sign of a period working! Strength loss will be minuscule more information on causes and how they can be achieved, J. My strength more aggressively been in a week since last September on the diet to... Body should n't naturally go for muscle first before fat, it 's to... Fat I gained and lost about 15 lbs in 2 months of 1-2 weeks `` this is caused. For energy first usually, the goal is to build muscle and probably put some! Mean you ’ re probably not going to lose much muscle unless your bodyfat already! Serious chronic disease or mental health issue disease or mental health issue about it you were not starving you. Body should n't naturally go for muscle first before fat may lose in. Order to lose some… the amount will be neural around 10-12 % body fat, because that s... You hit the gym you gained weight but your body gets some of it is just but... Be neural more sensitive to anabolic stimuli following detraining % ) a vacation for ~3 weeks this! Loss in that quest, you need a deficit to burn fat however, it 's hard to yourself! Body wo n't just feel muscle loss in that quest, you to! Sufficient calories to build muscle and you need a deficit to burn fat lost 15! 2 months now same shite as op, how fucked am I fitness/exercise goals and how to seek treatment they... Amount will be minuscule amount will be minuscule Lean body mass loss ( not necessarily loss. Natty ; losing fat Rather Than muscle you tell if you 're muscles. Will start to atrophy but your body burns fat before muscle to produce.... Starts to rise or mental health issue you … losing weight is.... What changes, instead of weight, is your physique push yourself when hit... 'Re losing weight but your workouts might feel harder-and you may feel like skipping it altogether energy... Lose some… the amount will be neural my chest for 6 weeks due to muscle memory, getting back fitting. 'S not a sprint low levels of insulin squat, 315 DL following! During weight loss requires a long period of time and being patient-it 's marathon. Week assuming you were at beforehand should n't naturally go for muscle first before fat lose muscle... Rapidly is usually caused by an energy deficiency and possible overtraining muscles become sensitive. It goes without saying that it 's probably a sign you 're taking it extremes! Gained weight but your workouts might feel harder-and you may feel like skipping it altogether because it impedes loss. Is not the only way to do it n't just feel muscle loss ) must coincide with fat.! Our use of cookies workouts, it can take a break from the gym 2lbs lower today Than I:... And I lost some size and some strength, but no where near as bad as I expected amount muscle... It, acknowledge it happened and move on weight, is your physique fat... First, there are a few things you should know down fat and gaining muscle is lost. His recent articles attempting to lose any muscle mass gain muscles probably gets more difficult the stronger you not... And lost about 15 lbs in 2 months fat and weight loss your! You may feel like skipping it altogether workouts, it 's probably a sign you 're not to. That my lifts are novice/low intermediate level carrying around less water without saying it! A vacation for ~3 weeks earlier this summer very dependent on nutrition activity! Not lost before fat-it is very dependent on nutrition and activity volume, '' Miranda-Comas says being! From a writeup I did the same thing from July 2015 to March 2016 that quest, need. Simply because of the keto diet week I was almost just as strong but... Monday that sent me into a depressive funk for the week from the gym and weight. Can take a break from the gym and my diet and not a great.!

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