littleme
250,000th poster!
Muscle weighs more than fat.....
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Lifestyle change, healthy options, nutritional advice
- Thread starter Goldilocks
- Start date
Jade-clothing
Well-Known Forumite
yeah I know but that's what my weight has always been give or take a couple of pounds, whether I'm exercising or not
Goldilocks
Well-Known Forumite
It's hard to tell without knowing how much you consume and what your getting into your body. It could be a number of things..
Sorry to ask but how old are you about?
Also are you doing anything else besides the cardio?
What exercises does your HIIT involve?
I can only suggest that your building muscle as that weighs heavier than fat, especially running as your building your glutes and your quads.. Largest muscles in your body.. your best bet is to take measurements!
Also keep an eye on your calorie intake, if you don't consume enough calories your metabolism slows right down. Whatever your burning off you have to put back in to your body.
Take a look at your diet are you consuming enough fat, carbs and protein?
Do you have any illnesses or are there any that run in your family?
A lot of these things can affect your weight loss, you also need to mix up your routine and shock your body. I'd say incorporate some weight exercises into your routine .. Ie squat to over head press.
That way you're working the larger muscle groups in with the smaller ones at the same time for maximum calorie burn
henryscat
Well-Known Forumite
Yep, tis true. Tannins reduce iron absorption. Vitamin C containing foods increase it.
Goldilocks
Well-Known Forumite
yeah I know but that's what my weight has always been give or take a couple of pounds, whether I'm exercising or not
But have you leaned up and are more defined compared to how you used to be?
This is 1lb fat compared to 1lb of muscle, as you know they both weigh the same
Gramaisc
Forum O. G.
What about lemon tea...?
Goldilocks
Well-Known Forumite
You're right, applies to red wine too, due to the tannins while consuming red meat.. At least give an hour or so
Jade-clothing
Well-Known Forumite
Hi, I'm 49. I already do weight exercises with the cardio - I do side lunges with bicep curls, squats with over head press etc. I generally do 3 mins cardio, 3 mins strength and 2 mins abs and do this four times with warm up and cool down. If I use the exercise bike I do 20 mins at varying speeds and when I run I do 2 or 3 miles.
I have no idea how many calories I consume as I dont count them, as I said I'm not on a diet. I only eat healthy food though, everything cooked from scratch (peanut butter on toast for brekkie, egg, salmon or prawn salad for lunch and something like chicken breasts with new potatoes and veg or homemade curry and rice for tea, don't eat between meals other than a couple of pieces of fruit ) To be honest I'm not bothered about losing weight as I'm happy with my size. I just wondered why I have always weighed so much - no one ever believes me when I say what I weigh. For instance my mum is an inch shorter than me and a size 18 but only weighs just under 10 stone.
Goldilocks
Well-Known Forumite
I like your routine! Not far off the Jillian Michaels 1,2,3 system best way to workout!
It's not about counting calories as such and being on a diet, calories help every part of us to function you could be under eating.
For example my body alone uses around 800 odd just to sleep and do nothing. If your body doesn't have enough it slows down, you can work it out really easy by your BMR and TDEE and that's your guideline, you'd be surprised how many people aren't eating enough.
I think in that case you most definitely have built muscle which is why you've stayed the same but probably lost inches all round. I wouldn't worry about it. I'm 5,7 and weigh 10 stone 6, yet I'm a size 10 but I also have leaned out and built muscle.
Jade-clothing
Well-Known Forumite
I actually started doing Jillian Michaels 30 day shred but after 30 days it seemed to easy so I extended it myself - still have Jillian barking at me in the background but I do extra reps and an extra circuit.
I've tried eating different amounts of calories to get the right balance but whatever I do my weight stays the same and stays the same when I'm not exercising too - I've only been working out this much for 6 months it was very sporadic for the 10 years before that and before that not at all. I was just curious why peoples weight can vary so much for people of a similar size. If you look at supposed ideal weight charts I should be anywhere between 9 stone and 11 stone!
proactive
Enjoying a drop of red.
52inch?
Goldilocks
Well-Known Forumite
I genuinely believe it's muscle mass, her circuits are aimed to create that and get you lean at the same time.
I love jillian she's my role model, she too has a rubbish thyroid
Goldilocks
Well-Known Forumite
One for the guys! Wanting to shred, build muscle mass and get strong at the same time??
Take a look at German Body Composition
GBC is mainly focused on the eccentric and concentric phase.
Where there is a 4 second lowering phase and a short rest between sets. You get a lot of lactic acid build up but it will help develop tolerance of higher lactic acid levels as well as stimulate more muscle growth due to increased time under tension. Most of the microfibre damage that causes muscle growth happens in the eccentric phase hence the logic of making this phase longer.
It also works a little bit on tempo so for example you would choose between 8-10 exercises Supersetted together working upper and lower body, each exercise will take around a minute and you would do 3 sets of each then around 45 sec rest to 30 secs alternately between the two rest periods.
Working on a tempo of 4-0-1-0
4 eccentric phase- negative
0 pause at the bottom
1 concentric phase- positive
0 pause at the top
This creates MTUT, you need to make sure you time it correct tho by using the gymboss app or a timer, don't just guess.
It's going to get you lean, drop your body fat but increase your strength still.
Alternate between body parts one lower, one upper or break it up into days ie
(legs and calves) but you'd increase your sets.
Major body parts if you're breaking it down into muscle groups/body parts. I'd do around 9 sets and minor I'd do 3-6 sticking between 8-15 reps per set depending on the major or minor muscle
Always work opposing muscles while exercising to get the even look..
Leg extension , lying leg curl
Squats, deadlifts
This is going to change your muscle composition.
You can adjust reps/rest but stick with the temp of
4-0-1-0
German body composition is a proven technique used by a lot of bodybuilders, rugby players and so forth, give it a google
It's all about the tempo
Take a look at German Body Composition
GBC is mainly focused on the eccentric and concentric phase.
Where there is a 4 second lowering phase and a short rest between sets. You get a lot of lactic acid build up but it will help develop tolerance of higher lactic acid levels as well as stimulate more muscle growth due to increased time under tension. Most of the microfibre damage that causes muscle growth happens in the eccentric phase hence the logic of making this phase longer.
It also works a little bit on tempo so for example you would choose between 8-10 exercises Supersetted together working upper and lower body, each exercise will take around a minute and you would do 3 sets of each then around 45 sec rest to 30 secs alternately between the two rest periods.
Working on a tempo of 4-0-1-0
4 eccentric phase- negative
0 pause at the bottom
1 concentric phase- positive
0 pause at the top
This creates MTUT, you need to make sure you time it correct tho by using the gymboss app or a timer, don't just guess.
It's going to get you lean, drop your body fat but increase your strength still.
Alternate between body parts one lower, one upper or break it up into days ie
(legs and calves) but you'd increase your sets.
Major body parts if you're breaking it down into muscle groups/body parts. I'd do around 9 sets and minor I'd do 3-6 sticking between 8-15 reps per set depending on the major or minor muscle
Always work opposing muscles while exercising to get the even look..
Leg extension , lying leg curl
Squats, deadlifts
This is going to change your muscle composition.
You can adjust reps/rest but stick with the temp of
4-0-1-0
German body composition is a proven technique used by a lot of bodybuilders, rugby players and so forth, give it a google
It's all about the tempo
Rushan Ahmed
Active Member
Thanks Goldilocks for all the advice on this thread. It's nice to see that someone cares so much about nutrition and you seem to know your stuff! Thanks for the shares
Rushan
Rushan
