Hi everyone ... first post here and hope someone can help.

I've been doing Weightwatchers for about 6 months now. It's a strange one as I started to make sure I was eating enough to lose weight ! It's worked, though, and I've lost about a stone in that time.

At the same time as starting WW, I also joined a local gym in the hope of gaining some extra muscle around my chest and arms. I've been doing weights about 3 to 4 times a week.

My problem is this - according to my scales, my body muscle has only gone up about 0.5% while my body fat has gone down by about 1%, neither of which feel too spectacular.

So my question ... is it at all possible to gain muscle AND lose fat at the same time ? If so - how ?

Thanks in advance for any help.

Welcome Tim!

In answer to your question, I haven't a clue but I'd imagine the answer is yes if you build muscle through weight-bearing exercise, and lose fat through diet and aerobic exercise. However, as I'm the resident couch potato, don't take my word for it - check out the articles in the Library (last option on the top menu-bar).

If you don't find anything helpful, a very nice girl called Harriet at The Times will find what you're looking for and post it in the library

Hi Tim,

I think it is possible but difficult. And if you are going to take that approach I think you are best taking measurements of the areas you want to increase/decrease. It sounds like you have some funky electronic scales to tell you your stats.

I'm currently interspersing cardio sessions on the treadmill with free weights. I am definitely building muscle in the areas I'm concentrating on such as arms, shoulders and legs and losing weight too.

The strength sessions consist of 5 sets of 6 reps on the various exercises such as barbell squats, bench press etc. If your gym offers personal training I highly recommend it. They can set you up with a good workout to achieve what you want.


J

Thanks Julian - sounds like you're doing the right thing !

The classic bloke's problem for me - spare tyre and boy boobs !!

Do you find more benefit from doing low reps ? I'm currently doing 3 sets of 10 per exercise, but that's only because I was advised that was a good compromise when I joined my gym.

Tim,

For the strength sessions I keep the reps low and the weight high. For cardio I do low weight and 3 sets of 15 reps and do that in a circuit i.e 15 reps shoulder press quickly over to 15 reps chest press. So that the heart rate is up. But the ultimate part of the cardio workout for me is the running.

I too have a fantastic pair of boy boobs that many a girl is envious of
And a spare tyre that could fit a truck. The reason for the strength sessions is to try and maintain some muscle as when I was bigger I was quite beefy with it and I'd like to keep some of that. I work in I.T and I can't stand the thought of being the stereo typical weedy computer nerd. However it's a fine balance and you have to watch you don't do too much strength work and too little cardio in my opinion.

Anyway, good luck.

Jules

How about Bodypump classes if you have access to a gym? They are usually a mix of men and women - invariably the new blokes all start with mega weight having done weights in the gym, but struggle to get to the end of each track, because unlike the gym, you are lifting them for 3 to 5 minutes continuously.

Julian is right as well, you need to mix up the strength and cardio, don't do either at the expense of the other.

Hi,

I know this thread is about losing weight and gaining muscle but wondered if you had any advice about what is the best exercise to lose inches off your hips and thighs.

Ta
Yvonne

Hi Yvonne
for thighs and hips walking, running, swimming, Pilates or strength work has worked for me.

Good luck !

Thanks Pippa,

Better get back into running mode then. Been doing x-trainer and bike but always thought running was better to see results quicker.

Raqs Sharki Egyptian dancing is doing it for me at the moment! Lots of hip movements!

Hi. I'm new on here so forgive me if all this has been said before. What follows is just my slant on things. I do not pretend any level of expertise so just see it as one persons view.

Taking the later points first I believe that "spot weight reduction" (which seems to be what you're talking about with the hips and thighs) is a bit of a myth. There is no substitute for all round fitness gains. The places where the weight leaves first is down to genetics. Men often find stomachs and chins most difficult to shift whilst women often find thighs and bums to be problematic.

It sounds to me as though Tim and Julian have it right between them. I think that doing fewer reps with larger weights is good to mix with cardio. The ideal mix for you will be personal to your body shape, fitness, and motivation. As an example I find that I gain muscle more easily than increase fitness, and get lazy on the cardio work more easily than on the weights. I have friends who are the complete opposite. At least be aware of where you fit here and try to avoid favouring whichever of weights or cardio you find easiest.

A personal trainer would be great, but not everyone can afford / justify the expense.

Hi Yvonne i found that kickboxing and latin dancing was the best for losing toning hip and thigh areas along with a varied balanced diet. I have also taken up joggng 1-2times a week for the last few months and believe this s also helpng. Also use a good massage cream and massage problem areas nght and day as ths helps stimulate the blood flow thus helping with cellulite also (not that you suffer from cellulite but i do). Hope this helps.

Hi Tim i have found that doing 2 reps of 20 twice a week has reduced my body fat and upped my muscle over the past 10 months. I have not used a technical machine to tell me ths but have lost nearly 1 1/2 stone and can see/feel my muscle mass has increased and that my fat has decreased. On a fitness programme watched i believe it takes a fair few months to even lost 1% body fat so sounds like you are doin exactly the rght thing.

Where do you come from Simon, if you join the AbFab group you will find that we can help you. Last month I completed a mini triathlon for cancer research. This time last year I wouldn't of thought it possible.

Thanks. Have done. Will take a look at that group soon.

I've added a pair of scales that measure body fat to my Christmas wish list, as although I've stayed the same weight for ages, I'm losing inches and toning up - especially my legs and bum.
I'm trying to exercise 4-5 times a week. mixing cardio and toning alternately. - walking and early stages of running, Pilates, cardio at gym, Boxerspin and Legs, Bums and Tums. Am hoping the lbs will follow the inches soon!

I've been going nuts on the Wii Fit Hula Hoop and Hula Challenge. 6 minutes of non-stop hip-swinging is deceptively hard! A career in belly-dancing and/or as a Latin lothario are most certainly not in my immediate future.