Worried About Building Muscle Mass at the Early Stage of Weight Loss

Medusa

Medusa

Well-known Member
Location
Mid-Atlantic
So, here’s the thing; I love exercise and even have a room dedicated to it (okay, shared with sewing). I have weights, bands, blocks, balls, mats, a treadmill and the Wii fit and I truly love a good workout.

The thing is that I’m so freaked out by the number on the scale right now and so focused on making that number drop, I’m reticent to do any toning or weight training because I’ll build muscle and it will be heavy and that will show on the scale, initially.

I know that over the arc, it will be a benefit, help with fat loss and the scale will reflect that. But I’m so worried about my current weight --- K, so, disclaimer: I have a small eating disorder and maybe a little body dysmorphia. So, see, the scale can be a scary monster for me.

I’ve just recently confronted the thing again and now I’m on it every morning. I don’t mind the number popping up and down a bit throughout the week, but I’m truly worried that gaining muscle right now will cause a stall out or even a temporary increase I won’t be able to handle at this early stage.

So my plan is to focus on walking (treadmill and dog walks), playing on the Wii Fit and yoga/stretch, saving the weight training for deeper into this journey when I might handle it better.

It’s just -- I don’t want to fall into that familiar hole of caring about nothing but that number going down.

I don’t actually know what I’m asking for here. I think I’m just venting. In which case, if you read this, thank you. ❤️

**I almost put this in the accountability thread, but that's expressly not for advice and this seems kind of advice-y.
 

Call it a non scale victory!

Weight gain from muscle takes up less space than fat.

Concentrate on how your clothes fit or take a few strategic measurements and recheck them periodically.

Overall health is more important than the numbers on the scale.

Exercise and make good food choices, the weight will take care of itself.

Most important is to be kind to yourself and accept exercise and diet as a permanent part of a healthy life.
 
Medusa said:
I don’t actually know what I’m asking for here. I think I’m just venting. In which case, if you read this, thank you. ❤️

**I almost put this in the accountability thread, but that's expressly not for advice and this seems kind of advice-y.
Click to expand...

Am a number watcher, too. Every morning, same method.
Am also one who gains weight with lifting exercises; athletic build and when I gain fat, I feel it immediately in the way my clothes fit.

What I have to do is; light weights and high reps (as opposed to high wts and low reps) and cardio; to keep from gaining muscle mass (size and wt).

I know many men would love this muscular muscle "problem" but am NOT a guy nor do I want to look like Arnold.

There is ZERO shame in watching the numbers, if that is what makes things work for you. My DH is always ragging on me about watching the scale but I do it to PREVENT myself from letting my weight start to inch away from me (get out of control).
 

Muscle mass is difficult to add or maintain as we age, so if you're a senior don't worry about gaining mass. As long as you keep your lifting in the cardio zone you will burn fat and build lean muscle, not bulk. Cardio lifting is simply doing lighter weights or resistance but higher reps with short time between sets.

Two things I always preach.
1) Your heart is what will keep you alive, cardio is how you exercise your heart.
2) Any and every fitness routine starts at the grocery store, you will fight a losing battle if you have poor eating habits. Food is fuel, just like you wouldn't put dirty gas in your car don't put dirty food in your body.

Keep at it and you will see results. Good luck!
 
CooCooforCoCoPuffs said:
Am a number watcher, too. Every morning, same method.
Am also one who gains weight with lifting exercises; athletic build and when I gain fat, I feel it immediately in the way my clothes fit.

What I have to do is; light weights and high reps (as opposed to high wts and low reps) and cardio; to keep from gaining muscle mass (size and wt).

I know many men would love this muscular muscle "problem" but am NOT a guy nor do I want to look like Arnold.

There is ZERO shame in watching the numbers, if that is what makes things work for you. My DH is always ragging on me about watching the scale but I do it to PREVENT myself from letting my weight start to inch away from me (get out of control).
Click to expand...
Exactly. Staying away from the scale (monster) is at least partially (if not fully as I know I would have acted sooner) what got me into this shape.

It's nice to hear from another woman who puts on muscle very easily. I carry a lot of muscle weight anyway and people are often shocked at my comfortable weight because of muscle mass.

Funny you should mention hip reps/low weights as I've just come off the treadmill, just using 1lb weights to increase the cardio a bit. Good advice I needed to remember. Thank you. 🤗
 
C50 said:
Muscle mass is difficult to add or maintain as we age, so if you're a senior don't worry about gaining mass. As long as you keep your lifting in the cardio zone you will burn fat and build lean muscle, not bulk. Cardio lifting is simply doing lighter weights or resistance but higher reps with short time between sets.

Two things I always preach.
1) Your heart is what will keep you alive, cardio is how you exercise your heart.
2) Any and every fitness routine starts at the grocery store, you will fight a losing battle if you have poor eating habits. Food is fuel, just like you wouldn't put dirty gas in your car don't put dirty food in your body.

Keep at it and you will see results. Good luck!
Click to expand...
Good Advice. Thank you. 🤗
 
Medusa said:
So, here’s the thing; I love exercise and even have a room dedicated to it (okay, shared with sewing). I have weights, bands, blocks, balls, mats, a treadmill and the Wii fit and I truly love a good workout.

The thing is that I’m so freaked out by the number on the scale right now and so focused on making that number drop, I’m reticent to do any toning or weight training because I’ll build muscle and it will be heavy and that will show on the scale, initially.

I know that over the arc, it will be a benefit, help with fat loss and the scale will reflect that. But I’m so worried about my current weight --- K, so, disclaimer: I have a small eating disorder and maybe a little body dysmorphia. So, see, the scale can be a scary monster for me.

I’ve just recently confronted the thing again and now I’m on it every morning. I don’t mind the number popping up and down a bit throughout the week, but I’m truly worried that gaining muscle right now will cause a stall out or even a temporary increase I won’t be able to handle at this early stage.

So my plan is to focus on walking (treadmill and dog walks), playing on the Wii Fit and yoga/stretch, saving the weight training for deeper into this journey when I might handle it better.

It’s just -- I don’t want to fall into that familiar hole of caring about nothing but that number going down.

I don’t actually know what I’m asking for here. I think I’m just venting. In which case, if you read this, thank you. ❤️

**I almost put this in the accountability thread, but that's expressly not for advice and this seems kind of advice-y.
Click to expand...
@Medusa, totally get it, I'm a "numbers junky" and that does create a certain anxiety. But as long as you are regulating your caloric intake the pounds will come off. The exercise you do will help keep your metabolism elevated, and your heart healthy.

I personally would love to build more muscle mass, but at age 72 and having Osteoarthritis in half my major joints...muscle bulk just ain't happening.
 
What C50 said!

It takes older women ages to gain muscle I've heard (can't verify) that the average is 6 months to gain 3 pounds of muscle. when they're really lifting weights. It's the least of our worries.

I can be discouraged by the scales too. I only weigh myself on the first day of every month.
 
Nathan said:
@Medusa, totally get it, I'm a "numbers junky" and that does create a certain anxiety. But as long as you are regulating your caloric intake the pounds will come off. The exercise you do will help keep your metabolism elevated, and your heart healthy.

I personally would love to build more muscle mass, but at age 72 and having Osteoarthritis in half my major joints...muscle bulk just ain't happening.
Click to expand...
See, I put on muscle really easily, but I know, overall, it's a good thing. I'm liking the low reps light weights thing too and I'm going to focus on that, I think.

Sorry about your joint issues! I have fibro so feel ya there. It's a pain. ha. Thanks for advice. 🤗
 
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C50 said:
Seriously? Isn't looking at our aging bodies in the mirror all the reference you need?

Yes, seniors can gain muscle mass, but nothing like when we were younger. I don't think the OP should be concerned she's going to bulk up.
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I'm not so much concerned with bulking as just that the muscle I do gain might cause a stall out or increase on the scale, which will in turn completely freak me out.

I think, though, that light weights with hi reps are the key and, really, most of my workouts are just that - with maybe some bands so maybe I'm worrying when I don't need to be.
 
Medusa said:
I'm not so much concerned with bulking as just that the muscle I do gain might cause a stall out or increase on the scale, which will in turn completely freak me out.

I think, though, that light weights with hi reps are the key and, really, most of my workouts are just that - with maybe some bands so maybe I'm worrying when I don't need to be.
Click to expand...
I'm in favor of going "heavy", and by heavy in quotes I mean heavy for you. High reps and light weight might burn calories and build a little stamina but it's not a formula for adding muscle. As seniors we're all challenged to maintain muscle mass, much less gain muscle mass no matter what one tries. And lose the scale and go by the way your clothes fit.
 
againstthegrain said:
I'm in favor of going "heavy", and by heavy in quotes I mean heavy for you. High reps and light weight might burn calories and build a little stamina but it's not a formula for adding muscle. As seniors we're all challenged to maintain muscle mass, much less gain muscle mass no matter what one tries. And lose the scale and go by the way your clothes fit.
Click to expand...
I appreciate the advice, but I need the scale. Not using the scale is part of what got me into this state in the first place.
I think I might though, be more comfortable with heavier workouts further down this journey.
Thanks for the comment. :)
 
Aunt Bea said:
Call it a non scale victory!

Weight gain from muscle takes up less space than fat.

Concentrate on how your clothes fit or take a few strategic measurements and recheck them periodically.

Overall health is more important than the numbers on the scale.

Exercise and make good food choices, the weight will take care of itself.

Most important is to be kind to yourself and accept exercise and diet as a permanent part of a healthy life.
Click to expand...
This is a great informative post Aunt Bea.

Good luck on your weight loss Medusa.
 
As a few members have said...do not, again, do not worry about putting on too much muscle. I do not know your age, but science does prove that it gets harder to build muscle (fast/faster) as individuals get older. You can't gain as fast at 55 as 25. You can maintain muscle mass, and keep it toned and in great anaerobic shape. And yes you can gain muscle, it is just that it is a bit harder, and typically our metabolism has changed so it requires a more scientific approach. More concentration on diet, protein, fats, vitamins, minerals etc. It depends on a lot more factors than before.
You typically do not have the recuperative abilities as when you were 25 or 35. I mean now my wife and I work out hard. We lift heavy weights, do a lot of cardio, and we still take it easy after the gym. A break of a week off every 9th week. We both have energy galore, but we feel it more now afterwards!

A far cry from even 15 years ago. When I was active specop, I would run 10k twice a week, weights 4-5 days a week, diving/demo 1 or 2 times a week, rappelling work, range work at least 1 a week. Kill house work at least 3 times a month. Helo and tactical training...it was endless.

Now while I can still run 10k, and gym 6 days a week, it is waaaay different. We really focus on diet. So very important as we age. When younger, as long as you ate a lot, we were so busy you never gained fat, and we would build a bit or at least maintain muscle mass with all the military training. Now, if we deviate from our diet, in a short time you can feel and even notice the change. It take a lot to stay in good shape now. Very focused on diet and vitamins and minerals.

As for dysmorphia, I think we all have it to some degree. Nothing to worry about. Be strong, move forward and focus on health. You are strong person. Stronger than you think.

There is a really good article on Muscle. And while I say 11 part series, its actually not that long. It sounds longer!
Muscle: The Unexpected Feats of Your Body’s Largest Organ

Some very good article on this site. Ranging from foods, vitamins and minerals, mental health, wellness, exercise and so on.
 
Tazx said:
As a few members have said...do not, again, do not worry about putting on too much muscle. I do not know your age, but science does prove that it gets harder to build muscle (fast/faster) as individuals get older. You can't gain as fast at 55 as 25. You can maintain muscle mass, and keep it toned and in great anaerobic shape. And yes you can gain muscle, it is just that it is a bit harder, and typically our metabolism has changed so it requires a more scientific approach. More concentration on diet, protein, fats, vitamins, minerals etc. It depends on a lot more factors than before.
You typically do not have the recuperative abilities as when you were 25 or 35. I mean now my wife and I work out hard. We lift heavy weights, do a lot of cardio, and we still take it easy after the gym. A break of a week off every 9th week. We both have energy galore, but we feel it more now afterwards!

A far cry from even 15 years ago. When I was active specop, I would run 10k twice a week, weights 4-5 days a week, diving/demo 1 or 2 times a week, rappelling work, range work at least 1 a week. Kill house work at least 3 times a month. Helo and tactical training...it was endless.

Now while I can still run 10k, and gym 6 days a week, it is waaaay different. We really focus on diet. So very important as we age. When younger, as long as you ate a lot, we were so busy you never gained fat, and we would build a bit or at least maintain muscle mass with all the military training. Now, if we deviate from our diet, in a short time you can feel and even notice the change. It take a lot to stay in good shape now. Very focused on diet and vitamins and minerals.

As for dysmorphia, I think we all have it to some degree. Nothing to worry about. Be strong, move forward and focus on health. You are strong person. Stronger than you think.

There is a really good article on Muscle. And while I say 11 part series, its actually not that long. It sounds longer!
Muscle: The Unexpected Feats of Your Body’s Largest Organ

Some very good article on this site. Ranging from foods, vitamins and minerals, mental health, wellness, exercise and so on.
Click to expand...
Thank you for the information and the link. You and your wife sound amazing! Sheesh, you go!

I must point out that body dimorphic disorder is a real and difficult illness. -- I know, however, that the spirit of your comment was simply that we're all critical of our bodies in some ways and I get that. Thanks again. :)

Oh rats. I tried the link, but it wants me to subscribe. Thanks for trying. :)
 
Nothing depends on time, is what we gerontologist say.

Hence anyone and everyone loses muscle function as well as tone, due to not using muscle.

Not using muscle causes metabolism changes in the mitochondria of muscle fibers and THEN the fibers produce LESS energy for us to use.

Even if you are a four year old (in the hospital bed for extended period of time), OR a 40 year old, OR a 70-80 year old: being INACTIVE causes muscle fiber to shrink as well as produce less energy.

Inactivity causes MORE as well as faster loss of muscle function and fiber than aging (time) at ANY chronological age, whether one is older OR younger.

This is why the more you sit the less energy and strength we have overall. (Also at ANY age).
Even the psychological DESIRE to get up and go changes.

A body in motion stays in motion, and a body at rest tends to stay at rest. This (as many likely know on SF) is the Law of Conservation of Energy. Anyone's body goes into an energy saving mode if you will, if you don't use it; and things you do not USE: become smaller (atrophy). i.e. muscles, muscle fibers. Bones even begin to decline in strength if we do not use them.

Aging BEGINS at about age 30-35.
How fast or slow that process proceeds depends on many different factors for each individual.
It depends not so much on time but on your genetics, your physical makeup (ratios of muscle composition, size of lung capacity, intelligence, basic metabolism for your body, nutritional habits, personal habits, stress, exposure to sickness/diseases, and some environmental factors to name just a few.

Muscle function changes begins between 30-35 in general. The entire body is beginning to age, so energy begins declining, too. Muscles contain energy producing microbiological parts called mitochondria. When activity and use of muscle/bone decline, then mitochondria produce less energy and if left in that state for long periods, mitochondria will decrease in number. Mitochondria, as well as muscle and bone will increase in cells and cell function IF we use them on a regular basis: until an ORGAN system fails in the human body.

This means as 30-35 approaches, it takes MORE energy for your body to make more muscle fibers, and the new fibers tend to be smaller, which in turn creates muscle fibers that do not produce as much energy in and from the mitochondria (ATP/Krebs cycle).

Aging is a biological cycle with ever lowering output/per energy unit if you will and it has a finite timer (set by genetics) on all its parts (like a water pump or tires on your car)

Generally women age slower than men; due to the inherent female X factor protection it affords women.

Unless a person over 35 is on a very low protein diet, on some medication that affects muscle cells/mitochondria, or have a muscle injury, or they have a specific disease or injury (or failure) of the: kidneys, liver, respiratory, cardiovascular system, maintaining muscle and even improving muscle bulk and stamina at 85 is just as physiologically possible as it was at 35, 45, 55, 65...75.

It is more work from age 30-35 to survive physiologically, so humans avoid the work of staying fit and that is natural.

Further, if a person was born with a larger than average muscle mass ratio as compared to cohorts, barring any negative medical factors, they will likely have the same trait when they are 90: a larger than average muscle mass compared to their cohorts. And the genes they had at birth may just be better at handling "time" than their cohorts.

Aging is a term to describe the process of living; aging is not a disease. A two month old "ages" faster than a 60 year old.
 
CooCooforCoCoPuffs said:
Nothing depends on time, is what we gerontologist say.

Hence anyone and everyone loses muscle function as well as tone, due to not using muscle.

Not using muscle causes metabolism changes in the mitochondria of muscle fibers and THEN the fibers produce LESS energy for us to use.

Even if you are a four year old (in the hospital bed for extended period of time), OR a 40 year old, OR a 70-80 year old: being INACTIVE causes muscle fiber to shrink as well as produce less energy.

Inactivity causes MORE as well as faster loss of muscle function and fiber than aging (time) at ANY chronological age, whether one is older OR younger.

This is why the more you sit the less energy and strength we have overall. (Also at ANY age).
Even the psychological DESIRE to get up and go changes.

A body in motion stays in motion, and a body at rest tends to stay at rest. This (as many likely know on SF) is the Law of Conservation of Energy. Anyone's body goes into an energy saving mode if you will, if you don't use it; and things you do not USE: become smaller (atrophy). i.e. muscles, muscle fibers. Bones even begin to decline in strength if we do not use them.

Aging BEGINS at about age 30-35.
How fast or slow that process proceeds depends on many different factors for each individual.
It depends not so much on time but on your genetics, your physical makeup (ratios of muscle composition, size of lung capacity, intelligence, basic metabolism for your body, nutritional habits, personal habits, stress, exposure to sickness/diseases, and some environmental factors to name just a few.

Muscle function changes begins between 30-35 in general. The entire body is beginning to age, so energy begins declining, too. Muscles contain energy producing microbiological parts called mitochondria. When activity and use of muscle/bone decline, then mitochondria produce less energy and if left in that state for long periods, mitochondria will decrease in number. Mitochondria, as well as muscle and bone will increase in cells and cell function IF we use them on a regular basis: until an ORGAN system fails in the human body.

This means as 30-35 approaches, it takes MORE energy for your body to make more muscle fibers, and the new fibers tend to be smaller, which in turn creates muscle fibers that do not produce as much energy in and from the mitochondria (ATP/Krebs cycle).

Aging is a biological cycle with ever lowering output/per energy unit if you will and it has a finite timer (set by genetics) on all its parts (like a water pump or tires on your car)

Generally women age slower than men; due to the inherent female X factor protection it affords women.

Unless a person over 35 is on a very low protein diet, on some medication that affects muscle cells/mitochondria, or have a muscle injury, or they have a specific disease or injury (or failure) of the: kidneys, liver, respiratory, cardiovascular system, maintaining muscle and even improving muscle bulk and stamina at 85 is just as physiologically possible as it was at 35, 45, 55, 65...75.

It is more work from age 30-35 to survive physiologically, so humans avoid the work of staying fit and that is natural.

Further, if a person was born with a larger than average muscle mass ratio as compared to cohorts, barring any negative medical factors, they will likely have the same trait when they are 90: a larger than average muscle mass compared to their cohorts. And the genes they had at birth may just be better at handling "time" than their cohorts.

Aging is a term to describe the process of living; aging is not a disease. A two month old "ages" faster than a 60 year old.
Click to expand...
Well, that was informative. Makes me think of the time my son, then eight, broke a bone in his foot and had to wear a boot cast for several weeks. He had very little muscle tone when the cast came off, because of disuse, of course. But it came back quickly.

I carry a lot of muscle weight and always have and it's relatively easy for me to put on muscle if I'm working out consistently. -- I've been thinking about it during this conversation though and I really never "bulked up," - not visibly. I just get toned. I'm not sure I need to be worrying as much as I have been.
 
My belief is don't worry about muscle mass, stay active.
Your loosing bone density most likely as age creeps up.
Activity helps the joints some but not a purr-fect fix for the Pain.
Oh the pain. Keep things warmed up is a good hold away from the pain,
Oh the pain! If hands hurt wear warm orthopedics (Worker Mans ) gloves a lot,
even sleeping in them to keep those joints and stuff warm..

Age-ing, means the motor won't work so efficiently and colder you get.
Nothing like a Cold Stiff but still the pain, oh the pain!

Sure you can really mess yourself up with pain meds too!

Loosing bone density means you break stuff easier an some of the stuff that happens ya don't really recover from.
 
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Medusa said:
Well, that was informative. Makes me think of the time my son, then eight, broke a bone in his foot and had to wear a boot cast for several weeks. He had very little muscle tone when the cast came off, because of disuse, of course. But it came back quickly.

I carry a lot of muscle weight and always have and it's relatively easy for me to put on muscle if I'm working out consistently. -- I've been thinking about it during this conversation though and I really never "bulked up," - not visibly. I just get toned. I'm not sure I need to be worrying as much as I have been.
Click to expand...
Bingo!

Young men full of testosterone struggle to bulk up, older women should wipe the idea that they might "bulk up" completely out of their thinking.

Edit to add: men too.
 
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Medusa said:
Well, that was informative. Makes me think of the time my son, then eight, broke a bone in his foot and had to wear a boot cast for several weeks. He had very little muscle tone when the cast came off, because of disuse, of course. But it came back quickly.

I carry a lot of muscle weight and always have and it's relatively easy for me to put on muscle if I'm working out consistently. -- I've been thinking about it during this conversation though and I really never "bulked up," - not visibly. I just get toned. I'm not sure I need to be worrying as much as I have been.
Click to expand...
I wish you great luck. I weight lift daily and have never noticed any issue with muscle mass when dealing with weight, if anything it keeps me fitter I feel but this is me and we're all different.
 
chic said:
I wish you great luck. I weight lift daily and have never noticed any issue with muscle mass when dealing with weight, if anything it keeps me fitter I feel but this is me and we're all different.
Click to expand...
Thank you. And good for you on the training. :)
 

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