Weight lifting with no muscle gain

[Anonymous]

so I embarked on a training program in August - did a DEXA scan for body fat (muscle mass etc)- body fat 41% and got my BMR tested (1800). Worked with a dietician and she prescribed 1600 calories a day along with lifting heavy weights 3x per week. I am 14 weeks in the program and my DEXA is. . .exactly the same. The dietician and the exercise person I worked with are perplexed. I have taken measurements every week and have lost 3 in bust and 3 in waist, but have gained no inches really anywhere. My personal trainer keeps adding more weight and I have doubled my strength on most lifting activities. The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

Anyway. . .the whole reason i am doing this is because I am 41% body fat and carry it all in my stomach so would like to be much healthier. I am 5'8 173 lbs. (Ps the Inbody test says I am 34.5% body fat, but i know the dexa is more accurate)

Have you ever bumped into this issue of not gaining muscle? I do know I can drop weight eating 1500 calories a day, but I suspect I am losing muscle not fat when i go with that approach so was trying the healthier approach this time.

They told me to up my caloric intake to 1750 (plus veggies since they don't have me count those) - they are now sure that I am not eating enough.

[Anonymous]

I do not think most body fat measurements are accurate, especially if you are muscular (which you are likely becoming). If you are losing inches and gaining strength, you are doing great.

[Anonymous]

Ignore these inaccurate tests. Barring the first six weeks or so of lifting (in which you’re basically learning the skills and progressing in weights because of that new aptitude), if you are lifting more than you could before, you have gained muscle. The fact that you’ve lost inches further suggests that your body composition is changing in favor of muscle.

[Anonymous]

Try more cardio. I did a 12 week lifting plan and really didn’t see much change. Yes, I was lifting heavy. I followed it to the letter. My diet was pretty good and I tracked calories. It didn’t work for me and sounds like it’s not working for you. And no, I wasn’t about to work hard for 12 weeks and wait even longer to see changes.

[Anonymous]

To gain weight, muscle or fat, you need to eat in a calorie surplus. This is why body builders go through a "bulking phase" where the intentional eat more calories to gain muscle and some fat. Then they "cut" which involves losing the fat while maintaining their muscle. If you are eating in a calorie deficit you are eating fewer calories than your body needs so you body burns fat and some muscle, but hopefully mostly fat while maintaining your muscle.

If you are losing inches then you are certainly losing fat. I assume you have lost weight in the past 14 weeks.

Now to lose fat and maintain the muscle you have you should continue to lift heavy and be sure to eat enough protein (0.7-1g of your goal body weight).

[Anonymous]

Anonymous wrote:Try more cardio. I did a 12 week lifting plan and really didn’t see much change. Yes, I was lifting heavy. I followed it to the letter. My diet was pretty good and I tracked calories. It didn’t work for me and sounds like it’s not working for you. And no, I wasn’t about to work hard for 12 weeks and wait even longer to see changes.

Terrible advice. it didn't work for you because you had no patience and didn't give it time. You also only saw the exercise as a means to an end vs something that will benefit your body. Also sounds like you weren't very careful with your diet and losing weight is 90% diet.

now if your main going is to see a lower number on the scale and you don't care if that that is through losing fat or muscle then do whatever exercise/cardio you want and cut your calories, but this is a very short sighted goal. In the long run you will look better, your body will be stronger and your metabolism won't take as much of a hit if you maintain your muscle mass if you are lifting heavy.

[Anonymous]

Sorry, folks, but twelve or fourteen weeks is simply not long enough to see any significant changes in your body or to judge whether or not a program is working. People who do weightlifting work hard for years not weeks.

The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

This is just flat out wrong. Also, how could you possibly have lost "3 in bust and 3 in waist" without losing fat?

My advice is to ignore short-term results (or lack thereof) and focus on long-term process. Eating better and lifting weights will get you where you want to be eventually.

[Anonymous]

Anonymous wrote:Sorry, folks, but twelve or fourteen weeks is simply not long enough to see any significant changes in your body or to judge whether or not a program is working. People who do weightlifting work hard for years not weeks.

The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

This is just flat out wrong. Also, how could you possibly have lost "3 in bust and 3 in waist" without losing fat?

My advice is to ignore short-term results (or lack thereof) and focus on long-term process. Eating better and lifting weights will get you where you want to be eventually.

OP here - thanks all for your feedback! I just can't figure out how I haven't gained any muscle!

The scale hasn't moved at all - I weigh 1/2 lb more than when I started. I have read that you can gain strength and not gain muscle (a million articles on google confirm this) - basically you recruit more neurons to fire up to add strength but it doesn't mean the muscle is gaining.

I wasn't expecting to be a body builder in 14 weeks, but I expected to see. . . something! I am still very nervous that adding more calories is going to make me gain weight as opposed to lose weight - but gut says I should be eating 1500 a day, but they've moved me to 1750

[Anonymous]

Anonymous wrote:

Anonymous wrote:Sorry, folks, but twelve or fourteen weeks is simply not long enough to see any significant changes in your body or to judge whether or not a program is working. People who do weightlifting work hard for years not weeks.

The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

This is just flat out wrong. Also, how could you possibly have lost "3 in bust and 3 in waist" without losing fat?

My advice is to ignore short-term results (or lack thereof) and focus on long-term process. Eating better and lifting weights will get you where you want to be eventually.

OP here - thanks all for your feedback! I just can't figure out how I haven't gained any muscle!

The scale hasn't moved at all - I weigh 1/2 lb more than when I started. I have read that you can gain strength and not gain muscle (a million articles on google confirm this) - basically you recruit more neurons to fire up to add strength but it doesn't mean the muscle is gaining.

I wasn't expecting to be a body builder in 14 weeks, but I expected to see. . . something! I am still very nervous that adding more calories is going to make me gain weight as opposed to lose weight - but gut says I should be eating 1500 a day, but they've moved me to 1750

Did you read what I (08:43) posted above?

What is your goal? To lose fat or to gain muscle and by gain muscle I assume you want to add pound of muscle vs just lowing a % of your body fat? Because losing fat and gaining pounds of muscle at the same time it not easy and takes a very long time. Because one requires a calorie surplus and one requires a calories deficit. And in general adding muscle, like pounds of muscle/enough to show up on a scan takes a long time.

I am also going to say that you are not following the 1600 cal diet if you have not lost any weight/fat in the past 14 weeks

Also, why are you so hung up on a number? You have lost inches the last couple of months and gained strength. Stop worrying about all the data.

[Anonymous]

do you look more toned?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Try more cardio. I did a 12 week lifting plan and really didn’t see much change. Yes, I was lifting heavy. I followed it to the letter. My diet was pretty good and I tracked calories. It didn’t work for me and sounds like it’s not working for you. And no, I wasn’t about to work hard for 12 weeks and wait even longer to see changes.

Terrible advice. it didn't work for you because you had no patience and didn't give it time. You also only saw the exercise as a means to an end vs something that will benefit your body. Also sounds like you weren't very careful with your diet and losing weight is 90% diet.

now if your main going is to see a lower number on the scale and you don't care if that that is through losing fat or muscle then do whatever exercise/cardio you want and cut your calories, but this is a very short sighted goal. In the long run you will look better, your body will be stronger and your metabolism won't take as much of a hit if you maintain your muscle mass if you are lifting heavy.

Don’t worry, I look plenty good with significant muscle tone from running. And I have for over a decade. Thanks.

[Anonymous]

Anonymous wrote:so I embarked on a training program in August - did a DEXA scan for body fat (muscle mass etc)- body fat 41% and got my BMR tested (1800). Worked with a dietician and she prescribed 1600 calories a day along with lifting heavy weights 3x per week. I am 14 weeks in the program and my DEXA is. . .exactly the same. The dietician and the exercise person I worked with are perplexed. I have taken measurements every week and have lost 3 in bust and 3 in waist, but have gained no inches really anywhere. My personal trainer keeps adding more weight and I have doubled my strength on most lifting activities. The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

Anyway. . .the whole reason i am doing this is because I am 41% body fat and carry it all in my stomach so would like to be much healthier. I am 5'8 173 lbs. (Ps the Inbody test says I am 34.5% body fat, but i know the dexa is more accurate)

Have you ever bumped into this issue of not gaining muscle? I do know I can drop weight eating 1500 calories a day, but I suspect I am losing muscle not fat when i go with that approach so was trying the healthier approach this time.

They told me to up my caloric intake to 1750 (plus veggies since they don't have me count those) - they are now sure that I am not eating enough.

Sounds like the DEXA scan is not accurate. If you lost inches, but weight stayed the same, you must have had some sort of body recomposition (gained muscle and lost fat).

Just keep doing what you're doing, and don't pay much attention to the weight.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Sorry, folks, but twelve or fourteen weeks is simply not long enough to see any significant changes in your body or to judge whether or not a program is working. People who do weightlifting work hard for years not weeks.

The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

This is just flat out wrong. Also, how could you possibly have lost "3 in bust and 3 in waist" without losing fat?

My advice is to ignore short-term results (or lack thereof) and focus on long-term process. Eating better and lifting weights will get you where you want to be eventually.

OP here - thanks all for your feedback! I just can't figure out how I haven't gained any muscle!

The scale hasn't moved at all - I weigh 1/2 lb more than when I started. I have read that you can gain strength and not gain muscle (a million articles on google confirm this) - basically you recruit more neurons to fire up to add strength but it doesn't mean the muscle is gaining.

I wasn't expecting to be a body builder in 14 weeks, but I expected to see. . . something! I am still very nervous that adding more calories is going to make me gain weight as opposed to lose weight - but gut says I should be eating 1500 a day, but they've moved me to 1750

Did you read what I (08:43) posted above?

What is your goal? To lose fat or to gain muscle and by gain muscle I assume you want to add pound of muscle vs just lowing a % of your body fat? Because losing fat and gaining pounds of muscle at the same time it not easy and takes a very long time. Because one requires a calorie surplus and one requires a calories deficit. And in general adding muscle, like pounds of muscle/enough to show up on a scan takes a long time.

I am also going to say that you are not following the 1600 cal diet if you have not lost any weight/fat in the past 14 weeks

Also, why are you so hung up on a number? You have lost inches the last couple of months and gained strength. Stop worrying about all the data.

OP here - goal is to lose the fat around my stomach - which i've done before with extensive calorie cutting - but it wasn't realistic and i don't think was long term sustainable. I am working with this new team to do it via muscle gain and fat loss (basically metabolism training);. . . and i am as confident as one can be in the 1600 a day - i measure everything and i use a kitchen scale to measure things like meat etc. . .

[Anonymous]

OP, either the DEXA scan is wrong or you have a hard time building muscle, or both. Neither is uncommon. Most women don't build muscle easily. (I'm one who does, so I know it happens, but the vast majority don't, including many of the lifting partners I've had through the years). You said yourself that it's possible to build strength without muscle, and that's likely what's going on. Keep it up, but know that it's a long process for most.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Sorry, folks, but twelve or fourteen weeks is simply not long enough to see any significant changes in your body or to judge whether or not a program is working. People who do weightlifting work hard for years not weeks.

The exercise person I saw said you can gain strength without gaining muscle, so that's probably what's happened to me.

This is just flat out wrong. Also, how could you possibly have lost "3 in bust and 3 in waist" without losing fat?

My advice is to ignore short-term results (or lack thereof) and focus on long-term process. Eating better and lifting weights will get you where you want to be eventually.

OP here - thanks all for your feedback! I just can't figure out how I haven't gained any muscle!

The scale hasn't moved at all - I weigh 1/2 lb more than when I started. I have read that you can gain strength and not gain muscle (a million articles on google confirm this) - basically you recruit more neurons to fire up to add strength but it doesn't mean the muscle is gaining.

I wasn't expecting to be a body builder in 14 weeks, but I expected to see. . . something! I am still very nervous that adding more calories is going to make me gain weight as opposed to lose weight - but gut says I should be eating 1500 a day, but they've moved me to 1750

Did you read what I (08:43) posted above?

What is your goal? To lose fat or to gain muscle and by gain muscle I assume you want to add pound of muscle vs just lowing a % of your body fat? Because losing fat and gaining pounds of muscle at the same time it not easy and takes a very long time. Because one requires a calorie surplus and one requires a calories deficit. And in general adding muscle, like pounds of muscle/enough to show up on a scan takes a long time.

I am also going to say that you are not following the 1600 cal diet if you have not lost any weight/fat in the past 14 weeks

Also, why are you so hung up on a number? You have lost inches the last couple of months and gained strength. Stop worrying about all the data.

OP here - goal is to lose the fat around my stomach - which i've done before with extensive calorie cutting - but it wasn't realistic and i don't think was long term sustainable. I am working with this new team to do it via muscle gain and fat loss (basically metabolism training);. . . and i am as confident as one can be in the 1600 a day - i measure everything and i use a kitchen scale to measure things like meat etc. . .

First- you can't spot reduce. There is no way to only lose weight from one area/your waist. Sounds like you have lost fat though as your other measurements have gone down.

Second- if over the course of 14 weeks you ate, on average 1600 calories and really stuck to but did not lose weight then you were not eating in a calorie deficit you were eating in maintenance. If you were in a deficit you would have lost weight.