Focus on gaining muscle rather than losing weight

[Anonymous]

I've lost 30 and kept it off for a year. Would like to lose an additional 20 but I've been feeling stuck.

I've always wanted to be very fit looking and somewhat muscular - not body building material, but maybe more like Jillian Michaels (I am a female)

Has anyone taken this approach rather than counting calories or WW points?

Thanks for any input.

[Anonymous]

Sure- but at some point you just have to cut the calories. Especially as you get closer to goal weight.

[Anonymous]

The answer to this depends a lot on where you are in terms of resistance training experience. If you are new to lifting, starting a barbell resistance training program focused on compound lifts (bench press, squats, deadlifts, overhead press) will likely get you pretty far toward what you’re looking for. There is a lot of misinformation around women lifting (e.g. that they will look like body builders if they lift big weights, that lifting tiny dumbells is anything other than a total waste of time). The reality is that you can’t “accidentally” look like a body builder. This thread has a lot of pictures of regular women that clearly illustrates that point (note it’s super long so worth paging through the first several pages).

https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky

[Anonymous]

OP, looking like Jillian Michaels means having pretty low body fat (for a woman). She likely also has one of those bodies that tends to put on muscle more easily than others. I do, so I know we exist, but it’s not that common for women. It’s going to be hard for you to look like that without some kind of dietary restriction - keep in mind that fitness is her career. Looking like that is her full time job.

[Anonymous]

I have! And wow, what a difference. For now, I do strength classes offered on Peloton. I’ve bought a variety of weights and have gotten quite strong. As for diet, I haven’t yet found a program that helps shred weight. I have high cholesterol so high protein diets aren’t a good choice any longer. I do think traditional watch calories is best in my case. Every person is different.

[Anonymous]

I’m using the fiton app and I love it. It’s free, and the classes are of varying intensity. Stretching, yoga, strength training, straight cardio, Pilates, cool downs and warm ups…

I still need to watch what I eat to lose, but I can eat more because I’m burning more calories, both from the classes and also simply because I’m burning more at rest now (increased muscle mass).

If by stuck you mean you’re not losing more- It could be because you’ve lost so much weight that you now need to eat fewer calories to lose more. Your calorie needs go down as you shrink, too.

[Anonymous]

Based on what I've read, focusing on strength training is the way to go (or at least not just cardio and diet).

This article is helpful:

https://globalnews.ca/news/4003165/workout-diet-results/#:~:text=Significant%20weight%20loss%20and%20muscle,body%20and%20mind%20are%20considerable.

[Anonymous]

Sure, I think there’s a big focus these days on being strong, especially in a functional way (i.e. to get up from sitting, carrying groceries etc.). But for that muscle to be visible to the outside world, you have to be pretty lean. The good news is that gaining muscle can help with weight loss in that you burn more calories at rest. I will warn you though, lifting for longevity is a gradual process and muscle (particularly on us females) takes years to grow and develop. I decided to start lifting heavy instead of “toning” with light weights about 2 years ago and I’m just now really seeing results. It’s worth the time investment though!

Whatever you do, make sure you are CONSISTENT. This is the most important thing. Try to lift for at least 20-30 minutes a day or whatever you can manage, at least 3x a week (up to 5x or so). Even if you don’t feel in the mood. Even if you are busy. Even if you are tired. Even if you aren’t trying your hardest or at your best, it still helps!

[Anonymous]

Whether or not your muscle holds it shape when at rest has to do with your neurological tone (the speed with which the impulse goes from brain to muscle -- ranging from hypotonic to hypertonic, with a wide range of "normal"). This is generally genetically fixed and immutable.

https://en.wikipedia.org/wiki/Muscle_tone

[Anonymous]

Anonymous wrote:Whether or not your muscle holds it shape when at rest has to do with your neurological tone (the speed with which the impulse goes from brain to muscle -- ranging from hypotonic to hypertonic, with a wide range of "normal"). This is generally genetically fixed and immutable.

https://en.wikipedia.org/wiki/Muscle_tone

This seems like an odd, unhelpful post. Everyone I have ever encountered who started lifting and stuck with it definitely looked noticeably stronger and fitter within a few months. This is because lifting adds lean muscle mass.

I’ve never met anyone who was concerned about muscle shape.

[Anonymous]

Anonymous wrote:The answer to this depends a lot on where you are in terms of resistance training experience. If you are new to lifting, starting a barbell resistance training program focused on compound lifts (bench press, squats, deadlifts, overhead press) will likely get you pretty far toward what you’re looking for. There is a lot of misinformation around women lifting (e.g. that they will look like body builders if they lift big weights, that lifting tiny dumbells is anything other than a total waste of time). The reality is that you can’t “accidentally” look like a body builder. This thread has a lot of pictures of regular women that clearly illustrates that point (note it’s super long so worth paging through the first several pages).

https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky

+1
to this

Good rule of thumb....If you want to put on muscle but not get bulky, then train like you want to get a bulky. Most women won't even come close to actually training hard enough to actually get there.
Also, as others have mentioned, diet. To look "toned" you need to have a lot enough body fat percentage to see the muscle.

[Anonymous]

Do a moderate HITT work out 3 times a week and 20-30 minutes of intervals the other 4 days.

Don't count calories hard core but try to be better/more mindful about it.

Both will happen you will lose weight and gain muscle. Lost 65lbs in just under and year and starting to show good definition. Was right at 320 and now approaching goal weight of 250. Male by the way.