Lifting Heavy - I don't seem to be getting the results I want - Help

[Anonymous]

Looking for some feedback.

Female approaching 50. Typical story. Exercise regularly but was a typical cardio bunny. As I've aged, I've had more running injuries and decided I want to build muscle. I am not concerned about getting too bulky. I'm older and have a small frame so it is going to take work to build muscle.

I started doing Burn Bootcamp and was consistently going 4 times a week for a year. Did a dexa scan and was very disappointed to see that I barely gained any muscle and I actually gained body fat. Did some research and listened to some podcasts and have switched to a personal trainer to focus on heavy lifting and building lean muscle. I'd like to recomp my body. I am 4 months into focused weightlifting. I increased my protein intake to try and hit my ideal body weight in grams. I am trying to be patient with the process but I feel bloated and my clothes do not fit in the waist. I hear a lot of people saying that the scale may not change but your clothes will start fitting better. I do not look at the scale. Honestly I don't care about that number, but I do care about how I look and feel in my clothes. They simply do not fit.

So, do I just stay the course and hope that I'm actually building some muscle. Do I add some cardio back? Do I cut calories? I know I need the calories to build muscle. I don't track religiously, but I eat the same things every day and sit between 1700-1900 calories. I've discussed with my trainer and will see how my program changes, but I am really discouraged.

[Anonymous]

I’d get another dexa scan. We have no idea whether the middle section bloat means you are gaining fat or retaining fluid/have GI type issues.

[Anonymous]

Recomp is tough and slow, your nutrition needs to be 100% on point. I would try and figure out what you added to your diet in the last 4 months that is making you bloated.

[Anonymous]

Also you should be able to tell if you are making progress. Can you lift more weight? Do more reps? In the short term, focus more on getting stronger, not appearance or weight, they will take care of themselves over time.

[Anonymous]

Thanks for the responses. Can I lift more? Yes a little. Nothing impressive, but again, I'm almost 50 and I know it is hard to build muscle. Will do a dexa in a few months. Just wondering how patient I need to be. Do I just stay the course and not expect significant change until 9 month - 1 year? It is hard to stay motivated on this particular path.

[Anonymous]

You sure it's not just menopause belly?

[Anonymous]

I hear you. I think the the fat is a fact due to menopause and aging. My goal now is health - whatever that looks like. Eating right at maintenance calories, not overdoing the cardio but getting Zone 2 most days for 30 minutes, lifting heavy a few times a week. If that doesn't do it, it is what it is.

[Anonymous]

Anonymous wrote:Thanks for the responses. Can I lift more? Yes a little. Nothing impressive, but again, I'm almost 50 and I know it is hard to build muscle. Will do a dexa in a few months. Just wondering how patient I need to be. Do I just stay the course and not expect significant change until 9 month - 1 year? It is hard to stay motivated on this particular path.

you haven’t been making progress and increasing your weights in 4 months?

anyway - the point of lifting heavy is to build muscle, joint and tendon strength, not to “look different in your clothes.” I look a bit different for sure (bigger shoulders!) but will need to diet to make my pant size go down.

[Anonymous]

Anonymous wrote:Thanks for the responses. Can I lift more? Yes a little. Nothing impressive, but again, I'm almost 50 and I know it is hard to build muscle. Will do a dexa in a few months. Just wondering how patient I need to be. Do I just stay the course and not expect significant change until 9 month - 1 year? It is hard to stay motivated on this particular path.

When you lift, do you get close to the point where you couldn’t do anymore reps? If not, you may not be working hard enough

[Anonymous]

You ask if you should stay the course and I think that myself sometimes. But if you want body recomp and good health, what’s the alternative? (I’m the dexa scan poster which is why I suggested it. You may not see dramatic change but it should be enough to notice if you are trending up, down, or just rearranging fat/muscle.

[Anonymous]

The women I know who love heavy are not petite women and they probably look fat to most. Maybe try Pilates.

[Anonymous]

Isn’t the dexa scan evaluating your bone density vs muscle or body fat?

[Anonymous]

Anonymous wrote:Isn’t the dexa scan evaluating your bone density vs muscle or body fat?

No, it does both.

[Anonymous]

4 months just isn't very long, OP. I'm your age and have been doing pilates and heavy lifting for almost a year now, and am JUST NOW starting to see a bit of muscle growth in my arms. I weigh exactly the same as I did a year ago, while upping my calories and protein a bit to fuel muscle growth. So... it's slow. I feel better, I am stronger, but I look more or less the same. It is what it is.

[Anonymous]

How do you know that 1700-1900 is an adequate amount of calories for you? How many grams of protein are you consuming daily? Put your height, weight, and activity level into an online BMR (Basal Metabolic Rate) calculator, and calculate your daily calories based on that. You may actually not be consuming enough protein and calories to heal, repair, and grow your muscles from intense weightlifting, which can cause swelling and inflammation of the overworked muscles and a lack of lifting progression. The bloat could also be hormonal. I'd get labs run by an endocrinologist to rule anything out.