So I'm female, 32, lost 80 lbs on pure 90/10 paleo and now am at 238. I am dying to have some muscle mass even though I'm not at my goal weight yet. I'm wondering 2 things
1: how/where do I start looking for a good guide? I know nothing about lifting and even hurt my shoulder doing it a year ago do call me a noob.
2: should I do it now or wait until I'm at my goal weight in another year? I am following Mark's move slow and so I walk for an hour once a week and play dance central 3 for at least 30 minutes 3 times a week. Because I love dancing I know I know. Plus I still need to reach the goal weight (165) or size (10) that I've always wanted to be.
asked byAngrycat (20)
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on April 15, 2013
at 02:34 AM
Given your weight, you are in rare category of people that can actually gain muscle and lose fat simultaneously, and at high rates. Until you get down to a more mobile weight and regain a full range of motion, try any of the cross training hybrid type classes. I think it was Billy Blank Tae Bo that started the trend, and now there is zumba, p90x, insanity. Those are designed for one major purpose and that is to shed pounds. Adding muscle tone is a byproduct. And since you're a bit self conscious about classes at the gym, you can do these trainings in your living room with some tiny dumbbells, a reebok step, and a yoga mat because they are all on DVD :) Best of luck, and congratulations on the 80 lbs eliminated, that is a huge milestone achievement.
on April 11, 2013
at 10:33 PM
I see no reason to wait. Building muscle is good exercise. It might appear to stall your weight loss if all you look at is the numbers on the scale, since you'd be adding muscle as you lose fat. But if you pay attention to a measure of fat (e.g., your pants size) then it shouldn't interfere at all.
Do you belong to a gym? A lot of them have in-house trainers who will do a few sessions fairly cheaply. The most important thing is to take it slow, and prioritize form over the amount of weight you're using.
on April 11, 2013
at 09:54 PM
For me personally, I would probably wait until you attain your goal weight before tackling muscle mass. Always easy to worry about 1 thing instead of 2. Somebody correct me if I'm wrong, but I do believe the nutrient ratios are slightly different if your goal is to gain muscle mass, as opposed to fat loss.
I don't believe it hurts however to get familiarized with the exercises you'd like to do (proper technique and frequency etc..) That way once your ready for it, you can hit the ground running.