building muscle/losing fat

[piratektty]

I am confused as to why my body is behaving this way and I was wondering if anyone had any insight.

I have been working out for 9weeks now. 5 days a week. I do weights (alternating between upper and lower body each time i go) and cardio. I just started doing HIIT 2 weeks ago (hoping this shakes things up!). Before I was doing steady paced cardio for 30mins. I also just started bellydance classes.

I started this at 138lbs. I am now around 133lbs and would like to get to 115. My normal weight for most my life was 125, so even if i only lose the 13 ive gained, ill be okay with myself.

I think ive lost 5lbs (i wish it was more. I feel ive put a lot more work in, than what ive lost). My stomach has some definition now (not amazingly so, but different from when i started). I wish i had a before picture to show you guys, but it was a pooch (very round). Obviously there are some results in my efforts right?

Why then am i not losing inches? Why is it looking better (to me at least. Boyfriend noticed it too) but not shrinking? I know how to measure my waist. I know i am doing it right (or at least i know i am measuring it in the same spot each time). You cant tell in the picture but my arms are doing the same thing - showing more tone but staying big. I guess im confused as to the fat loss vs muscle gained ratio.

My eating habits have changed. I will admit i havent been monitoring them as much as i should but i know theyre different. For instance, i dont snack anymore. My weakness were sweets and i really dont touch or crave them anymore. Im not hungry nearly as much and i just plain know im eating a heck of a lot less than when i started this.

Any advice would be greatly appreciated

 

[BugDude]

Wow, you look great!!! You're seeing results and a difference, but it sounds like not necessarily the ones you are looking for. You need to consult with a trainer. There are different resistance training methods based on what you want to achieve. Lighter resistance weight with more reps gives longer leaner muscle mass. More resistance with less reps builds more mass. Sounds like you want leaner and not more mass. Your abdomin has muscles, so working it really hard in a certain manner will build those muscles and give them more mass. You need to talk with a trainer to see what combination of cardio and what type of resistance training you should do to tone without building mass. Good luck!!!!

 

[Scott_Jones]

It takes a little time. You're off to a great start. Your move to intervals is a good one. That will help. Try structuring your strength training exercises into supersets. Focus on compound exercises. This will raise your metabolism and burn more calories.

 

[piratektty]

I was under the impression that it was near impossible for the female body to get bulky like a males. Females don't gain muscle mass the way males do. If that is correct then im not sure that more reps/lighter resistance would make a difference compared to less reps/ heavier resistance (which btw, this is how i do it now. More weight, less reps). Please feel free to correct me on this. This is why i am confused. I feel like i look bulkier but i assumed the female body wouldn't lend itself to that. Maybe i am the exception. Please keep in mind i am 5'1.5. At 133lbs I am considered overweight (by a lb) on bmi charts, though i dont feel like i look overweight.

I already do supersets. That's actually the only way ive ever done weights. Few reps, heavier resistance, back to back. I am welcome and thankful for any suggestions anyone may have. I am hoping the interval training brings out results, but any suggestion on resistance training is appreciated.

 

[BugDude]

Well, I'm no expert, but I've seen women bulk up. Check out female body building web sites. If what you are doing seems as though it is building mass, then I would recommend trying something different. If you continue to do the same thing, you can't really expect a different result. What do you have to lose by lessening the resistance and increasing the reps? Any muscle can and will build mass under the proper conditions of exercise and nutrition. You really need to consult a professional trainer (or research the issue on the internet) to get a professional opinion on the subject. I hope this helps.

 

[core_elements]

I'd suggest laying out a more detailed description of both your eating habits (foods, times and portions) as well as your weekly routine (exercises and equipment, sets, reps weights and duration) so that it can be better assessed.

As far as muscle mass and women are concerned, really at most a female will put on about 10 lbs of muscle per year. That averages to less than a 1lb a month.

Next is to look at the points you are measuring. I always suggest the belly button for waist circumference, meatiest part of the thighs, hips and chest.

I am confused as to why my body is behaving this way and I was wondering if anyone had any insight.

I have been working out for 9weeks now. 5 days a week. I do weights (alternating between upper and lower body each time i go) and cardio. I just started doing HIIT 2 weeks ago (hoping this shakes things up!). Before I was doing steady paced cardio for 30mins. I also just started bellydance classes.

I started this at 138lbs. I am now around 133lbs and would like to get to 115. My normal weight for most my life was 125, so even if i only lose the 13 ive gained, ill be okay with myself.

I think ive lost 5lbs (i wish it was more. I feel ive put a lot more work in, than what ive lost). My stomach has some definition now (not amazingly so, but different from when i started). I wish i had a before picture to show you guys, but it was a pooch (very round). Obviously there are some results in my efforts right?

Why then am i not losing inches? Why is it looking better (to me at least. Boyfriend noticed it too) but not shrinking? I know how to measure my waist. I know i am doing it right (or at least i know i am measuring it in the same spot each time). You cant tell in the picture but my arms are doing the same thing - showing more tone but staying big. I guess im confused as to the fat loss vs muscle gained ratio.

My eating habits have changed. I will admit i havent been monitoring them as much as i should but i know theyre different. For instance, i dont snack anymore. My weakness were sweets and i really dont touch or crave them anymore. Im not hungry nearly as much and i just plain know im eating a heck of a lot less than when i started this.

Any advice would be greatly appreciated

 

[piratektty]

I'd suggest laying out a more detailed description of both your eating habits (foods, times and portions) as well as your weekly routine (exercises and equipment, sets, reps weights and duration) so that it can be better assessed.

As far as muscle mass and women are concerned, really at most a female will put on about 10 lbs of muscle per year. That averages to less than a 1lb a month.

Next is to look at the points you are measuring. I always suggest the belly button for waist circumference, meatiest part of the thighs, hips and chest.

I typically eat 3 meals a day. I used to snack a lot more in between meals, but ive since stopped this because my snack choices were terrible for me (i had a sweet tooth).

My breakfast and lunch are pretty consistent daily.
For breakfast (630am) i always have a coffee - little cream and splenda (a must for me so early in the morning) and either an egg, biscuit, or smallish bowl of fruity granola cereal. I never was a big breakfast eater, but now my body is in the habit of consuming something.
Lunch (around 1pm) - i typically have a yogurt and a granola. This is enough to satisfy me and i no longer feel hungry. Every once and a while ill get a sandwich at subway (by my work place) and ill get something chicken.
About 5pm I get off work, and do my workout.
Then I at some point go home and eat dinner. Ill eat dinner anywhere from 7pm-11pm based on my boyfriends work schedule that night (he typically cooks). Dinner is usually something fish, chicken, or turkey (i dont eat pork or beef due to stomach upsets). Ill admit to pasta and asian-based rice dishes too because i love them, however i dont go overboard with servings anymore. I eat enough to feel full.
I am from southern Louisiana and it's mardi gras season so if somebody offers me king cake, i do have a piece of it, but not a huge piece or anything (king cake is like a big awesome donut filled with cream)
If i do happen to snack, the foods i have around the house are nuts, granola, yogurt, and tortilla chips (which i typically munch on plain with no dipping sauce)
And i only drink water. That's something i started doing 7 years ago and now i just cant drink anything else (other than my morning coffee haha). I love water.

So that's a general rundown of my daily eating habits.

As for measurements go. I do measure the fullest part of my arms, hips, calves, and thighs. I measure my waist at it's smallest point (typically 2inches above the belly button). I took a fitness class in college and that's where they told me to measure. I also sew for a living and when taking measurements to sew a clothing garment, that is where you measure the waist. Even if i am incorrect with the placement, I always measure in the same spot each time. In highschool my waist (in that spot) was an inch smaller than it is now - which is funny because i dont think i had the definition i am starting to show now.

My workouts look like this:
Day one:
upper body weights - I start with a few free weights, back to back, on my arms - about 1 set of 15. (i actually just started doing free weights last week. before i was strictly doing arms on the machines)
Then I work on my abdominal. I do 50 regular crunches. Then I use a bench to work the left, then right side of my abdominal (40 each side), then i work my lower abdomen again with one of those things where you hold your body up with your arms, then bring your legs up to do the crunch (i can not remember what it's called). I do about 30 of those
I do my second set of arm reps on the machines my gym has. (the pully machines with weights). I go thru all the arm machine they offer (about 8) doing about 1 set of 15 on each. On free weights i am a weakling and can only lift 10-15 lbs, on the machines i do about 50lbs.
I do my abdomen one more time then i go to the treadmill. I just started trying out Hiit (this is the first week i feel lie i am doing it properly. still so new to it), so ive been doing that. A 5min warmup. 8 hiit intervals of 45secs to 1.15of walking, then a 5min cool down. By the end of the hiit session i am beat. I want to try and get about 3 hiit session a week.

Day two:
I work my lower body on the machines my gym offers (about 8 or 9). I do 1 set of 15, then i go back and do another set of 15. On my calves i do about 30lbs, my thighs/hips can do about 140lbs. The muscle in the back of the thigh, near the butt, i do 55lbs and 30-45lbs on the rest.
When I am done I do steady paced cardio, usually on an elliptical for 25mins.

I basically alternate those routines. I workout 5times a week, with my rest days nearly a consistent Thursday and Sunday. I just started bellydance on Mondays so I just do my weights that day and allow the dance to be my cardio on that day.

 

[Jeanette401]

Quick question - if you've been going for 9 weeks, have you taken a break? I won't say this is what's happening to you, but sometimes your body gets into an overtrained state and the best thing is to take a week off for recover and see what happens.

Other than that, then you may have to really focus in on your diet and check calories for a week to see exactly how many you're getting :/

Another thing to consider is that since you're lifting weights 5 days a week, your muscles will get filled with water after a workout. It may be that you're getting results, but that since you're constantly getting the water 'pump' effect it will take more fat loss for the actual measurements to go down.

Also, mmmmm king cake...

 

[core_elements]

I typically eat 3 meals a day. I used to snack a lot more in between meals, but ive since stopped this because my snack choices were terrible for me (i had a sweet tooth).

Based on my calculations you are eating under 1200 calories per day. You are under in not only calories, but in essential nutrients as well (fruit? vegetables? protein?). While you're making some good food choices there is a lot missing from your nutrition plan. In order to get results from training - you must fuel your body with the best nutrients possible. You should be eating close to 1500 calories per day with an appropriate break down in protein/carbs/fat to ensure optimal fatloss results.

You are going long periods in the day without a source of fuel. In the absence of food your body still requires fuel to function - and it will just pull it from muscle. Our bodies are built to survive. This effect will eventually start to slow down your BMR (metabolic rate) and any results you've had will stop. And then you will start to gain fat as a result. Take those 1500 calories and spread them out throughout the day, eating small meals but often every 3 hrs.

As for measurements go. I do measure the fullest part of my arms, hips, calves, and thighs. I measure my waist at it's smallest point (typically 2inches above the belly button).

Right where the ribcage ends is where a woman's waist is situated, however, it's also the smallest part of the waist. Makes no sense to measure and track progression at a point where you will see minimal progression. Measure at the belly button instead.

My workouts look like this:
Day one:
upper body weights - I start with a few free weights, back to back, on my arms - about 1 set of 15. (i actually just started doing free weights last week. before i was strictly doing arms on the machines)
Then I work on my abdominal. I do 50 regular crunches. Then I use a bench to work the left, then right side of my abdominal (40 each side), then i work my lower abdomen again with one of those things where you hold your body up with your arms, then bring your legs up to do the crunch (i can not remember what it's called). I do about 30 of those
I do my second set of arm reps on the machines my gym has. (the pully machines with weights). I go thru all the arm machine they offer (about 8) doing about 1 set of 15 on each.

I would suggest 1 of 2 things: either invest in a trainer or start doing some research on the structure of what workout programs should look like. If your goal is fat loss then your workouts must support metabolic changes - right now they don't. Your exercise selection, reps/sets/equipment are ill-matched to your goal.

Doing 50 ab crunches is not going to help you burn fat off your midsection. It's not the exercises that burn fat - it's the workouts.

Based on the picture posted - you can get some pretty amazing results in a very short time - but your nutrition and exercise regimes are holding you back from progressing.

 

[piratektty]

Based on my calculations you are eating under 1200 calories per day. You should be eating close to 1500 calories per day with an appropriate break down in protein/carbs/fat to ensure optimal fatloss results.

I used to keep a food journal. I have slacked off, but i generally estimate and i believe i am getting around 1500 a day. My breakfast and lunches are small (300-400ish calories) but i tend to have a heavier dinner. I agree with you that i am perhaps missing some essential nutrients and i will probably have to start looking into meal options. I just assumed that if i was getting enough calories in, I would be okay, regardless of where those calories are coming from. (I say that because ive known people who eat junk and still lose weight). Im taking the food changes slowly. 9 weeks ago I was cramming fried foods and frozen coffees down my throat, so i think ive made progress. I am eating foods i enjoy that are better for me, but i admit it still needs work, so i will continue working on that.

I would suggest 1 of 2 things: either invest in a trainer or start doing some research on the structure of what workout programs should look like. If your goal is fat loss then your workouts must support metabolic changes - right now they don't. Your exercise selection, reps/sets/equipment are ill-matched to your goal.

It was a trainer who suggested my routine :-( She had suggested the weight training routine i do now followed by 30mins steady state cardio. It's thru this forum that i decided to try HIIT and have made the few changes that i have. I assumed I was on the right track, now i'm not so sure. Unfortunately i am unable to get trainer right now so im just trying to educate myself. I thankyou and everyone else for the tips and suggestions you've been providing. Every bit of knowledge helps! I am assuming i should research weight training. I thought doing the various weights would build muscle and that would lead to metabolic changes. I must be making some progress with it if i am seeing more tone. I want fat loss though, and that is where i am having trouble.