Reassess if you’re doing good things. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. They would be back up to normal the next month. Your goal should never be to lose weight, but instead should always be to lose fat. /r/keto is place to share thoughts, ideas, benefits, and experiences around … ReddIt. As weird as it seems, this isn’t uncommon. Focusing on strengthening our muscles rather than losing fat may be a better way to protect ourselves from weight-related hazards like diabetes and cardiovascular disease, investigators say. You are only 14 as well, so puberty may have an effect on everything too with calorie requirements since growing bodies need more fuel until adulthood according to posts I've read on here. Viber. I would make sure you are eating enough protein every day and working out will help maintain muscle. I use an InBody at my gym for monthly weigh ins and twice I have had muscle results way out of wack (like I lost 6 pounds of muscle in a month). Whether you need to lose 2 lbs or 400 lbs, you are welcome here! What changes, instead of weight, is your physique. Muscle: 30-55% of body weight. 1. If you’re finding it hard to keep losing fat, it might be time to focus on building muscle instead. For example if you are more dehydrated than when you first used the machine, you will have less water sitting in your muscles which will lower the skeletal muscle mass you have on the scan. One easy — albeit subjective — way to tell if you’re losing fat or muscle is to take progress photos every 2–4 weeks. May be true. No? A long moderate aerobic session lightens your fat load and brings you a few steps closer to those skinny jeans. Those tests are nowhere near accurate. when you start losing muscle , is not because your body prioritizes/burns it instead of fat. Ok so this story starts 2 weeks ago, when I decided to stop at my local supplement store. Press question mark to learn the rest of the keyboard shortcuts, 34M/5'8" SW:428 CW:205 Old GW:214 New Goal: Healthy. Instead, focus on your body-fat percentage — the proportion of your body mass that’s composed of fat. Does muscle really weigh more than fat? That is another perk of getting on a keto diet regimen. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves. Trust me, you are losing body fat. I’ve varied over 3% within a week. How To Lose Body Fat Without Losing Muscle Reddit. There is a good chance that in your efforts to losing weight, you were losing muscle instead of fat and that didn’t help you get the results you were looking for with your programs training and your diet (which makes you suffer every time a cookie passes in front of you). Your scale does not accurately measure your muscle mass. There is also a margin of error to the InBody machines. It’s similar in lots of means to other low-carb diet plans. Cookies help us deliver our Services. 5 Ways To Gain Muscle Instead Of Fat. Bone: 15% of body weight. Press J to jump to the feed. Flash forward two weeks and I have done everything right, eaten clean foods, weight training, and maintaining a caloric deficit. 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. 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. We spoke with Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies, and Swisse Wellness consultant. It’s similar in many methods to other low-carb diet regimens. Most people out there, especially if they’re new to working out, have high enough body fat that they will end up noticing the fat loss more than the muscle gain. Skinny-fat people have a problem of gaining fat instead of muscle, right? The scale is there to give them data to sell you stuff. Water*: 10-25%. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. How To Lose Body Fat Without Losing Muscle Reddit. Experiment, test, tweak, repeat! LINE. Are you lifts improving? Focus on weight training and getting enough protein. That’s what leads to the “toned” look.If you think about it, what is “toning” anyway? How much fat can you lose in a week without losing muscle? Losing weight is hard. Ok so this story starts 2 weeks ago, when I decided to stop at my local supplement store. But sometimes, you can start to lose muscle instead of fat-and that's not a great scenario. I finally went and the results were disappointing. 20% area of BF isn't all that bad, so you probably just need to eat more protein. Tumblr. So the plan was to slowly lose weight by being in a 250-500 calorie deficit. Instead, combine both to create an intense muscle-building workout. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. New comments cannot be posted and votes cannot be cast. I noticed a loss of strength initially when I started keto. Yeah it was done using one of those electrical machines. But, hey, maybe that’s what they want—and if you want to join them, you’re more than welcome. /r/keto is place to share thoughts, ideas, benefits, and experiences around eating within a Ketogenic lifestyle. Digg. Chances are high that in your attempts to lose weight, you are losing muscle. You didn't lose 10lbs of muscle. Helping people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues, every day. Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle. Edit: added the fact the I went to a weight loss clinic. You can always keep track of your macros and check if you're eating enough with an app like MyFitnessPal. Another thing to mention is that I have just started football this week so I did expect some muscle loss, I just expected fat loss to come with, which it didn’t. Sounds easy enough. While you eat much fewer carbs on a keto diet plan, you maintain modest protein consumption and might enhance your intake of fat. Mix. See what it is at next time you use it. The good news is, by being smart about losing weight you can maximize fat and minimize muscle loss. “This is a big mistake, because with excessive cardio, we often lose our hard-earned muscle along with our extra fat.” If yes, keep going since the measurement you’re reacting to is very error prone. ... For some people, gaining weight is as difficult as losing weight. And don't overdo the weight training, at 14 you're most likely still growing (even if it's at a slower pace as you get older) - you'll have plenty of time to lift in your life! Nutritionally speaking, the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. VK. r/keto: The Ketogenic Diet is a low carbohydrate method of eating. Because this number on the scale doesn’t tell the whole story, here at 8fit we like to focus on losing fat, not losing weight. And in most cases, you can lose fat faster than you can gain muscle.From the information given, I would guess that you may have gained a little muscle mass, but lost a lot of fat along the way. Up your calories by 200 (mostly from pro and fat), and see what the scale does. Before we start giving you advice and what not, how was your body composition measured? Email. When we begin to lose fat, it doesn’t just decrease in one area — fat all over the body begins to slowly melt away, so initially, even though you’re losing weight and fat, you may not see or feel much change. I was thinking of using zero carb protein powder. I could be eating more protein, other than that I have thought I’ve been doing great. While you consume much fewer carbohydrates on a keto diet regimen, you maintain modest protein consumption and may increase your intake of fat. I was told that I was under-eating, even though I’ve been eating 2-3 meals a day, and I haven’t been hungry. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. instead of fat and that is not going to help you achieve the results you are looking for with your training routines and diet (which makes you suffer every time a cookie crosses your face). I thought I was making progress and finally losing the weight. The electrical ones are pretty awful and can vary by A LOT! You're eating at a deficit that's small enough you should not be losing muscle. There is a big difference between losing weight and losing fat. You want the majority of your weight loss to come from fat, not the other stuff. You haven’t lost anywhere near that amount of muscle. This entire month I made sure to stay under 20g of net carbs. My belts were starting to get too big and my pants were starting to sag. Those body fat analyzers aren’t super accurate either. The way some guys train and eat, you’d swear they were trying to lose muscle, not build it. By far the best way to fix that is to stimulate massive amounts of muscle growth with our training. This is supported by numerous studies on a wide range of people (sources here , here , here , here, here, here, here , here, and here ). I had a good amount of muscle mass for my age, but also a not optimal amount of bf. They happened to have an NBody scanner there, which shows your bf% muscle mass etc. New comments cannot be posted and votes cannot be cast. Fasted cardio in the morning is optimal because insulin levels are bottomed out, hormone sensitive lipase (the fat cell releasing enzyme) is fully active while lipoprotein lipase (the fat storage enzyme) is dormant. Cutting calories and trying to lose weight too quickly, particularly if you don’t have that much fat to lose in the first place, increases your risk of muscle loss. Print. Fat: 10-30% of body weight. Not true. Is that even possible? Yes? Fat Loss Rule #4: Use Cardio for Recovery “For many people, the first step to losing weight is hopping on a treadmill or elliptical for hours of cardio,” Juster says. What should I do? I recommend a DEXA, or caliper by a professional. In my opinion fun activities are a way better weight management tool - play soccer or basketball or do rock climbing or something similar with your friends! I feel like the last month of strict dieting and tracking was for nothing. Do cardio. In this schedule, subjects eat normally on feeding days, and alternate that with a … I regularly hear people stating ridiculous %s they were told when they got it measured, that don’t match up anywhere close to the numbers they would be putting up at their height and weight. So I put in my info ( 14 yo, 5’5”, male) and took the test. These scanners rely very heavily on being hydrated. Losing 3 pounds of muscle in 2 weeks with a 250-500 calorie deficit? Gain 10 pounds of muscle while simultaneously losing 10 pounds of fat and you’ll probably look very different, but for all the scale knows, you haven’t changed. Actual doctors say the results are inconsistent and often outright wrong. While you consume much fewer carbohydrates on a keto diet, you maintain modest healthy protein usage and may boost your consumption of fat. But in some cases, you might start losing your muscle mass, instead of fat, which can be quite unhealthy. Yet, when I step on the scanner again, I have lost 4 lbs of weight which is good, but 3 of it came from muscle, which is horrible. There is no way you lost muscle mass like that. But I think I'll just start adding more protein to my diet to minimize muscle loss. So you can imagine why I would be excited to go get my body composition checked at a weight loss clinic. The keto diet plan is a very low-carb, higher-fat diet regimen. The scale said 213 but I lost 10 pounds of muscle and I went up to 22% body fat. Telegram. Did your lifts decrease? People started asking if I've lost weight. They may let you, and you'd have medical-grade data rather than "how reliable is the machine that is maintained by people making minimum wage in retail" data. Adipose tissue is primarily energy reserves for the body in times of famine, what happens is that the deficit is so large that the system can not burn fat FAST ENOUGH, so it turn to lean body mass when the fat turn over is maxed out The Ketogenic Diet is a low carbohydrate method of eating. I would not trust a store scanner. It can be effected by food in your digestive system or how hydrated you are. “In a more subjective measure, feeling weak or tired during workouts is a good indication that muscle is being lost,” explains Gallo, including, “not being able to lift as much weight, or [experiencing your] muscles becoming exhausted faster than before.” If you find that you are starting to consistently half-ass your workouts, then it may be a repercussion of losing muscle and not fat. ;-). Cardio Before Breakfast. Instead of burning fat, you devour muscle tissue. lol! Keep an eye out for the following signs that can mean your body’s burning muscle. Use your muscles and eat your protein and you will be fine. One month ago I was 224 lbs, 21% body fat. Don't worry. Building Muscle At Work And Building Muscle Losing Fat Reddit. I really doubt you lost that much mass and the methods of measuring it are really shitty. When you place 5 pounds of muscle next to 5 pounds of fat, the muscle takes up half the amount of space. Has anyone else had experience with this, if so how did you you turn into a fat burning machine? The keto diet is a very low-carb, higher-fat diet regimen. Many things can affect the results, like long pants touching the sensors, food/water in your digestive system, hydration, working out on the day before etc etc. For example, do five heavy reps, rest for 20 seconds, repeat that same exact weight for three reps, … When you lose weight, you lose a little bit of everything--fat, muscle, fluids, organ size. The Skinny-Fat Workout The Importance of Resistance Training. Are you getting weaker/ less strong? 1 of 7. I would watch the trend over time and not worry too much unless you notice a lot of big muscle mass drops. How To Lose Body Fat Without Losing Muscle Reddit The body burns fat to reduce weight as well as the complete metabolic weight stays the exact same due to the fact that you get muscular tissues. It was done using bioelectrical impedance but I think I'll just add more protein to my diet to minimize muscle loss. Follow these seven tips to burn fat without losing hard-earned muscle. Press question mark to learn the rest of the keyboard shortcuts. How To Lose Body Fat Without Losing Muscle Reddit. Just carry on. Organs and other tissues: 10-15% *Not including the water in muscle or fat. How do you supplement your protein? Description Additional Information Reviews(1) Additional Information Reviews(1) By using our Services or clicking I agree, you agree to our use of cookies. I'm 19 years of age. In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Follow a few of these tips to help you exercise smarter to hit your goals. 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