Digg. That is another perk of getting on a keto diet regimen. One month ago I was 224 lbs, 21% body fat. If yes, keep going since the measurement you’re reacting to is very error prone. Description Additional Information Reviews(1) Additional Information Reviews(1) “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. Actual doctors say the results are inconsistent and often outright wrong. 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. One easy — albeit subjective — way to tell if you’re losing fat or muscle is to take progress photos every 2–4 weeks. How To Lose Body Fat Without Losing Muscle Reddit. Press question mark to learn the rest of the keyboard shortcuts, 34M/5'8" SW:428 CW:205 Old GW:214 New Goal: Healthy. Are you getting weaker/ less strong? I was thinking of using zero carb protein powder. Cardio Before Breakfast. It was done using bioelectrical impedance but I think I'll just add more protein to my diet to minimize muscle loss. Do cardio. My belts were starting to get too big and my pants were starting to sag. The scale is there to give them data to sell you stuff. But I think I'll just start adding more protein to my diet to minimize muscle loss. I exercised regularly about an hour to two hours a day, five days a week. 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). ... For some people, gaining weight is as difficult as losing weight. It’s similar in lots of means to other low-carb diet plans. 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. Are you lifts improving? I’ve varied over 3% within a week. They would be back up to normal the next month. As weird as it seems, this isn’t uncommon. You haven’t lost anywhere near that amount of muscle. But, hey, maybe that’s what they want—and if you want to join them, you’re more than welcome. Those tests are nowhere near accurate. Don't worry. I would make sure you are eating enough protein every day and working out will help maintain muscle. They happened to have an NBody scanner there, which shows your bf% muscle mass etc. lol! There is also a margin of error to the InBody machines. See what it is at next time you use it. It can be effected by food in your digestive system or how hydrated you are. 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. A long moderate aerobic session lightens your fat load and brings you a few steps closer to those skinny jeans. While you eat much fewer carbs on a keto diet plan, you maintain modest protein consumption and might enhance your intake of fat. Press J to jump to the feed. Looks like you're using new Reddit on an old browser. I thought I was making progress and finally losing the weight. The Ketogenic Diet is a low carbohydrate method of eating. There is a big difference between losing weight and losing fat. Is that even possible? Whether you need to lose 2 lbs or 400 lbs, you are welcome here! I would watch the trend over time and not worry too much unless you notice a lot of big muscle mass drops. By far the best way to fix that is to stimulate massive amounts of muscle growth with our training. The electrical ones are pretty awful and can vary by A LOT! Up your calories by 200 (mostly from pro and fat), and see what the scale does. Not true. ReddIt. Ok so this story starts 2 weeks ago, when I decided to stop at my local supplement store. 1. 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. There is no way you lost muscle mass like that. The Skinny-Fat Workout The Importance of Resistance Training. New comments cannot be posted and votes cannot be cast. So you can imagine why I would be excited to go get my body composition checked at a weight loss clinic. These scanners rely very heavily on being hydrated. Your scale does not accurately measure your muscle mass. While you consume much fewer carbohydrates on a keto diet, you maintain modest healthy protein usage and may boost your consumption of fat. Reassess if you’re doing good things. But in some cases, you might start losing your muscle mass, instead of fat, which can be quite unhealthy. Chances are high that in your attempts to lose weight, you are losing muscle. Trust me, you are losing body fat. Focus on weight training and getting enough protein. How To Lose Body Fat Without Losing Muscle Reddit. No? What should I do? Flash forward two weeks and I have done everything right, eaten clean foods, weight training, and maintaining a caloric deficit. Instead, combine both to create an intense muscle-building workout. 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). You're eating at a deficit that's small enough you should not be losing muscle. So I put in my info ( 14 yo, 5’5”, male) and took the test. The keto diet is a really low-carb, higher-fat diet. The keto diet is a very low-carb, higher-fat diet regimen. Sounds easy enough. 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. Edit: added the fact the I went to a weight loss clinic. 1 of 7. By using our Services or clicking I agree, you agree to our use of cookies. Viber. But if the exercise is high-intensity or you are not consuming enough calories, your body will convert protein from muscle fiber into energy. Nutritionally speaking, the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. While you consume much fewer carbohydrates on a keto diet regimen, you maintain modest protein consumption and may increase your intake of fat. 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. It’s similar in many methods to other low-carb diet regimens. The scale said 213 but I lost 10 pounds of muscle and I went up to 22% body fat. We spoke with Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies, and Swisse Wellness consultant. 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. Losing 3 pounds of muscle in 2 weeks with a 250-500 calorie deficit? 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. But sometimes, you can start to lose muscle instead of fat-and that's not a great scenario. How To Lose Body Fat Without Losing Muscle Reddit. I would not trust a store scanner. 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. /r/keto is place to share thoughts, ideas, benefits, and experiences around eating within a Ketogenic lifestyle. This entire month I made sure to stay under 20g of net carbs. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. You didn't lose 10lbs of muscle. You want the majority of your weight loss to come from fat, not the other stuff. I really hope that's the case. I really doubt you lost that much mass and the methods of measuring it are really shitty. Cookies help us deliver our Services. 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. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. 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 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. You can always keep track of your macros and check if you're eating enough with an app like MyFitnessPal. New comments cannot be posted and votes cannot be cast. 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. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. Your goal should never be to lose weight, but instead should always be to lose fat. 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! 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. ;-). I could be eating more protein, other than that I have thought I’ve been doing great. “This is a big mistake, because with excessive cardio, we often lose our hard-earned muscle along with our extra fat.” Yes? Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle. In this schedule, subjects eat normally on feeding days, and alternate that with a … 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. The way some guys train and eat, you’d swear they were trying to lose muscle, not build it. How do you supplement your protein? 20% area of BF isn't all that bad, so you probably just need to eat more protein. I finally went and the results were disappointing. I feel like the last month of strict dieting and tracking was for nothing. Mix. Press question mark to learn the rest of the keyboard shortcuts. Ok so this story starts 2 weeks ago, when I decided to stop at my local supplement store. Even then, they are not that consistent. Follow a few of these tips to help you exercise smarter to hit your goals. I recommend a DEXA, or caliper by a professional. 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. Keep an eye out for the following signs that can mean your body’s burning muscle. If you’re finding it hard to keep losing fat, it might be time to focus on building muscle instead. In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. 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 I noticed a loss of strength initially when I started keto. Losing weight is hard. 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. May be true. Use your muscles and eat your protein and you will be fine. Instead, focus on your body-fat percentage — the proportion of your body mass that’s composed of fat. The keto diet plan is a very low-carb, higher-fat diet regimen. LINE. Bone: 15% of body weight. Thursday 2020-11-19 14:03:41 pm : Am I Losing Muscle Instead Of Fat | Am I Losing Muscle Instead Of Fat | | Category-Killers-Losing-Weight Water*: 10-25%. 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. 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. 5 Ways To Gain Muscle Instead Of Fat. Those body fat analyzers aren’t super accurate either. Has anyone else had experience with this, if so how did you you turn into a fat burning machine? Skinny-fat people have a problem of gaining fat instead of muscle, right? This is supported by numerous studies on a wide range of people (sources here , here , here , here, here, here, here , here, and here ). Tumblr. Instead of burning fat, you devour muscle tissue. That’s what leads to the “toned” look.If you think about it, what is “toning” anyway? Does muscle really weigh more than fat? Print. r/keto: The Ketogenic Diet is a low carbohydrate method of eating. Building Muscle At Work And Building Muscle Losing Fat Reddit. Did your lifts decrease? Losing weight is hard.From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle.And usually, the goal is to decrease body fat and increase muscle. Peter Muller / Getty. Find out if your primary care doctor's office has such a scale and if you could use it intermittently without booking an appointment to gather data that the doctor can then use at your annual checkup. Muscle: 30-55% of body weight. Follow these seven tips to burn fat without losing hard-earned muscle. How much fat can you lose in a week without losing muscle? It’s similar in lots of means to various other low-carb diets. 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. 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! When you lose weight, you lose a little bit of everything--fat, muscle, fluids, organ size. Organs and other tissues: 10-15% *Not including the water in muscle or fat. Helping people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues, every day. VK. As a rough guide, losing somewhere between 0.5 and 2 pounds of fat per week will allow you to lose fat without losing muscle. Telegram. InBody is great for orientation, but don't take it too seriously. Experiment, test, tweak, repeat! For example, do five heavy reps, rest for 20 seconds, repeat that same exact weight for three reps, … The good news is, by being smart about losing weight you can maximize fat and minimize muscle loss. When you place 5 pounds of muscle next to 5 pounds of fat, the muscle takes up half the amount of space. 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. Email. /r/keto is place to share thoughts, ideas, benefits, and experiences around … 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. So the plan was to slowly lose weight by being in a 250-500 calorie deficit. What changes, instead of weight, is your physique. when you start losing muscle , is not because your body prioritizes/burns it instead of fat. Yeah it was done using one of those electrical machines. Fat: 10-30% of body weight. Just carry on. People started asking if I've lost weight. 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The proportion of your macros and check if you want the majority of your macros and check if want... Over time and not worry too much unless you notice a lot of big muscle mass pants... This isn ’ t super accurate either of strength initially when I started.! Since the measurement you ’ re finding it hard to keep losing fat to discuss healthy and sustainable methods weight! When I decided to stop at my local supplement store a keto diet regimen similar in of! The scale is there to give them data to sell you stuff, weight training, and what.