Losing weight/gaining muscle. PLEASE HELP
 

I need some help. I am trying to lose weight and gain muscle. I am 6'2" 276 currently. I have always heard that muscle weighs more than fat..... true or not? If so, then while I am dieting and walking/jogging, and on top of that lifting weights building muscle, then how will I be able to accurately track my weight loss. Seems like my weight would be going up and down like crazy(losing fat gaining muscle). I mean if I lose 10 pounds of fat and put on 5-10 in muscle, how do I keep track and stay positive if the scale keeps telling me the same thing. I think we all know that if we diet and exercise and don't SEE results (scale telling us we are smaller ;)), we become demotivated pretty easily. I don't think this will happen to me but, I just want to know if there is any way to keep track.

Also my goal weight of 225 is saying I will still be "overweight"..... Like I said I am 6'2" 276, I think it wanted me down at like 190 or something to be ideal... I don't think that would be possible. I forget which body type I am, but it is the one that can't ever really be skinny.... I believe the technical/scientific term we like to use is "big boned"? LOL. Any advice on a good weight goal, or does 6'2" 225 sound good?:cool:

Any help would be great!!! Thanks! :)

Muscle does weigh more than fat.

You also wont likely put on muscle at that kind of rate either....however I really wouldnt worry about what the scale says. Just do your thing and keep doing it consistently. If anything measurements means more than the scale does. They will drop in certain areas a lot.
If you are eating healthy/working out/getting stronger. You will see the results. Dont worry about daily weigh ins. Just stay positive and remember it takes time.

By Volume.

You could purchase a tailor's measuring tape and take measurements: neck, upper arm, lower arm, chest, waist, hips, upper leg, and lower leg.

I would just do your measurements more than worry about the scale. When I took a bootcamp class at Lifetime fitness 8 years ago, I worked out 5 days a week for an hour and only lost about 10-12 pounds after the three month class. But I was so much strong and much more toned so even though the scale said one thing, I was actually a lot thinner and toned than having weighed less than that before.

Thanks for the tips! I didn't even think about the measurements! Also, any cold weather jogging advice? Really hurts to breathe in this weather! I can't run as far because I can't breathe!:confused:

I know what you mean about having a goal that still is overweight. My goal is to get to 192. Now, that is still way overweight for my size, but it's a lot better than the 220 I started with... So, I'm going for that interim goal and then I'll set a new goal for about 172. I'm not sure if I'll set a goal below that even though I'm "supposed" to weigh about 135. I just know I'm going to feel and look a whole lot better at 172 than at 220! Set a realistic goal for yourself - get there in a healthy way - and revel in your success!

I have always run better in the cold instead of the heat since the humidity kills me. Maybe you can breathe with a scarf over your mouth to keep it warmer??? That's the only thing I can think of. I would just kepe trying to go as far as you can. Your lungs should adjusst to the cold, as long as its not 10 below or anything! I usually only run outside when its above 20 and luckily here right outside of Chicago, we don't have snow yet on the ground! :)

A pound of fat and a pound of muscle but weigh the same. The pound of muscle will take up less space.

I don't know if this was mentioned but it is a lot easier to gain muscle and shed fat when you are fat. Once you start to get your BF% down it will become much harder. Then you'll probably be faced with having to chose one of those goals and your diet will have to be much cleaner to obtain either goal.

Just a reply to your mention of your breathing hurting when it is colder. I am not sure how cold it is where you live, but I grew up in Canada (where it gets cold :)). I have run comfortably outside in -20C. Colder than -20C does indeed hurt and can be harmful to your lungs when running. This is because the deep inhalations needed for running bring cold air deep into the respiratory system before it can be warmed to body temperature. Therefore I wouldn't run outside below -20C. However, for everything above that, no problem :)! I would suggest wearing a facemask or a scarf to act as a buffer layer between you and the outside air. Works well for me. Also remember to dress in layers. I think people unaccustomed to running in the cold often wear too much clothing and then get over heated (also inefficient). Thus- layers!
Good luck!

I know exactly what you're talking about when you say the recommended weight for your height seems low. I'm a foot shorter than you, so the bottom end of a healthy weight for me is 99 pounds :eek:!! There is no way I even want to weigh that little, I would look like a skinny 12 year old boy! My DH has the same issue, he's 5'-8" and a healthy weight for him is like 168 or some such. Right now he weighs 190 and he looks just about right, even his doctor said so. So that "healthy range" business is just a ballpark, it doesn't fit everyone.

As for running outside, I flat out don't do it in the winter. I'm an asthmatic, and breathing air less than 30 degrees F while exercising will trigger an attack every time. So we have a gym membership where there is a track and a pool. And when it's not possible to get to the gym I have a couple of walking/running workout videos and an elliptical machine.

Its pretty hard to build significant muscle while on fat loss.

I have been losing weight for 5 months, lifting heavy compound lifts. I increase resistance all the time, but even now after 5 months of increasing resistance, I have lost 5lbs or so of lean mass.

If you are going to be at a calorie deficit you should just expect to preserve your muscle, while losing fat. Realistically you won't lose 5 lbs of fat and gain 5 lbs of muscle in two weeks, its just not even possible to gain that kind of muscle naturally on a calorie surplus even.

To still be gaining a moderate amount of muscle while losing fat you need to be at the minimum of calorie deficits, like -250 or -500 per day. Most people go strait for the -1000 per day because they want the weight gone. It also takes really heavy lifting, and an immaculate diet.

Otherwise like me your best bet is to preserve as much of your muscle as you can while getting rid of your body fat.

Muscle weighs the same as fat, but muscle is more dense and takes up less space. A pound of feathers weighs the same as a pound of bricks.

thanks, this has been driving me nuts! I try to beat it into peoples heads... lol

mythbusters!

Muscle always weigh faster than fat.

Try to follow calorie deficit diet. You can try weight loss supplement and on the other hand try to eat more than 150 grams of protein.

Best Gym Strength Training and Workouts
 

Strength Training is also another name for resistance training. Strength training is an exercise that uses opposing force or weight to improve muscle strength, posture, stability, and mobility. Strength training, as opposed to resistance training, which is generally a bodyweight exercise or done with resistance bands, uses dumbbells, kettlebells, or even barbells to load the body with a weight for each exercise.

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Your body can use its fat reserves as fuel and potentially as a source of muscle growth if you can maintain a lifting regimen and eat in a caloric deficit. Protein-rich diets should be prioritized if you want to simultaneously build muscle and lose body fat.

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Using a powerlifting belt during weight training can help provide additional support for heavy lifting exercises, but it is not a tool for directly losing weight. To lose weight at the gym, it's important to focus on a combination of cardiovascular exercise, strength training, and a healthy diet.

Cardiovascular exercise, such as running, cycling, or swimming, can help to burn calories and fat, leading to weight loss. Strength training, which can be supplemented with a powerlifting belt, can help to build lean muscle mass, which in turn can increase metabolism and aid in weight loss.

In addition to exercise, a healthy diet is key to weight loss. Eating a balanced diet with a variety of nutrient-dense foods can help to provide the body with the energy it needs to fuel workouts and promote weight loss. It's important to aim for a caloric deficit, which means consuming fewer calories than your body uses, in order to promote weight loss.

Losing Weight and Gaining Muscles - Body Recomposition
 

Best way to do so is to count your carb and calories intake. If you want to loose fat and gain lean muscle mass than you can go for calorie deficient diet. You can take protein from various sources like whey proteins in place of carbs and you can add explosive workouts to gain muscle mass.