Turning weight loss into muscle gain?

Mental_Legend

I've been going to the gym a lot recently, aswell as cycling and swimming regularly, and I've noticed that even though I spend a lot more time using the weights than the treadmill/stairs/bike, I'm losing weight way easier than putting on muscle. I've lost a stone in the last 2 months, yet the only differences on my biceps and triceps are subtle. Is this just me being impatient and I'll see results in a while? Or does my rapid weight loss prevent quicker muscle growth?

Colm_OReilly

What's your complete diet and routine atm?

Mental_Legend

I'm not really following a strict diet. 4 meals a day, cereal for breakfast, sandwich for lunch, potatoes and fish/chicken for dinner and toast at supper. I do my best to eat 4/5 portions of fruit and veg every day.

In the gym, I start off with cardio to get it out of the way. 10 minutes on treadmill, 10 on the bike and 5 on the stairs. On the other machines, I alternate between working on legs and working on arms and then do some sit-ups before going back to legs. I do 5 sets of 10 on the machines and 50 sit-ups at a time. I'd usually go for a swim in the pool after my workout.

Doug Cartel

Mental_Legend wrote: »

I've been going to the gym a lot recently, aswell as cycling and swimming regularly, and I've noticed that even though I spend a lot more time using the weights than the treadmill/stairs/bike, I'm losing weight way easier than putting on muscle. I've lost a stone in the last 2 months, yet the only differences on my biceps and triceps are subtle. Is this just me being impatient and I'll see results in a while? Or does my rapid weight loss prevent quicker muscle growth?

How are you measuring these changes? It could be that the change is so gradual that you don't notice it, it could be that your expectations are too high, or it could be that your workout really does need to change - you won't know without an objective measure.

Also, most of the strength gains in the first few months are due to improved technique and changes in your nervous system, not your muscles. You probably won't see big muscle gain until you've maxed out these factors and your body needs to start putting on muscle to lift heavier weights.

DARCHA22

Mental_Legend wrote: »

I'm not really following a strict diet. 4 meals a day, cereal for breakfast, sandwich for lunch, potatoes and fish/chicken for dinner and toast at supper. I do my best to eat 4/5 portions of fruit and veg every day.

In the gym, I start off with cardio to get it out of the way. 10 minutes on treadmill, 10 on the bike and 5 on the stairs. On the other machines, I alternate between working on legs and working on arms and then do some sit-ups before going back to legs. I do 5 sets of 10 on the machines and 50 sit-ups at a time. I'd usually go for a swim in the pool after my workout.

Leave cardio at 10 mins or do cardio on seperate days.

You work legs, arms and abs on the same day every day?

5 sets of 10 reps?, you should concentrate on warm up sets (2 sets)then hit heavy weights for 8 reps for 3 sets, try go to failure on last set.

If you want to notice muscle dorp the arms and machines and go with deadlifts, squats, military press, bench press, pull ups, dips.

When you start gaining muscle you can then add the machines etc to give you that extra definition but isolation excercises should be kept to a minimum as compund excercises will add mass quicker. I solation excerciese can be added at the end of your workout if you really need them.

Eat more calories, train hard and you will notice results better.

BossArky

What weight/height/age/sex?

To gain muscle you need excess calories. To loose weight (fat or muscle) you need a calorie deficit

If you are currently loosing weight at a rate of 1 stone per 2 months you won't be building muscle.

First off figure out how many calories you need to maintain your current bodyweight. Take a look at www.fitday.com to track your calorie intake/expenditure over a couple of weeks. To gain weight add approx 10-15% calories. To loose weight eat 10-15% than maintenance.

Also, eat less bread. The sandwich for lunch and toast in the evening could be improved upon. Take a look at the diet/nutrition sticky thread for ideas.

Inspector Coptoor

If its muscle you want to put on, you could start by doing your cardio at the end of a session.

Liam Henners257

Liam Henners257 wrote: »

If its muscle you want to put on, you could start by doing your cardio at the end of a session.

Could you perhaps explain what difference that makes?

I've always wondered if there's any difference in doing weights/cardio first or last.

gavkm27

Deleted User wrote: »

Could you perhaps explain what difference that makes?

I've always wondered if there's any difference in doing weights/cardio first or last.

For me it just comes down to energy levels,a hard HIIT set before weights is pretty tough going.I'm not going to be maxing out heavy weights after a 6/500 Row,i generally feel like puking!

Inspector Coptoor

Deleted User wrote: »

Could you perhaps explain what difference that makes?

I've always wondered if there's any difference in doing weights/cardio first or last.

It comes down to what you are prioritising.

If your main goal is stength or size gains, why would you use up your glycogen stores on the treadmill or X trainer for 20 mins BEFORE you hit the weights?

jackbezos

BossArky wrote: »

To gain muscle you need excess calories. To loose weight (fat or muscle) you need a calorie deficit

Also, reduced appetite alongwith increased metabolism does the trick. I tried 'Bhastrika Pranayama' for 45min/day on empty stomach. And also got toned abs as a bonus !

WalterMitty

BossArky wrote: »

What weight/height/age/sex?

To gain muscle you need excess calories. To loose weight (fat or muscle) you need a calorie deficit

If you are currently loosing weight at a rate of 1 stone per 2 months you won't be building muscle.

First off figure out how many calories you need to maintain your current bodyweight. Take a look at www.fitday.com to track your calorie intake/expenditure over a couple of weeks. To gain weight add approx 10-15% calories. To loose weight eat 10-15% than maintenance.

Also, eat less bread. The sandwich for lunch and toast in the evening could be improved upon. Take a look at the diet/nutrition sticky thread for ideas.

Ive read that people with a high BF can gain muscle while not being in excess of calories but once you get to lower BF of 15% and under you need to run a deficit to continue losing BF.

d'Oracle

Mental_Legend wrote: »

I'm losing weight way easier than putting on muscle.

This, as I understand it, is the natural order of things.

bigbadbear

about cardio.... I feel that its easier to lift after raising the heart rate before on the treadmill or something. Eating things with loads of protein will help too like eggs. Aswell I agree with DARCHA22 saying 3 reps of 8 and nearly failing on the third is best for muscle gain.