weight down/ BF up.. WTF??

[MsBeverlyHills]

just had my BF checked this wkend (since last Nov) & my weight dropped 4 lbs.. but my bodyfat went up 2% (not alot but still???)...

the guy there said it was from too much cardio or running at too high intensite so muscle is burning-- not fat.

I run 3/wk (intervals) for 1 hr & weight-train heavy 2days/ light 2 days... & Im doing Spats cutting diet. So Im not sure wtf is going on??? any ideas???

Thanks

 

[FitFossil]

Well, you never know what works or doesn't until you try it, and it's good you're periodically tracking your body's response. Doing intervals for 1 hour and 3x week is a lot. I do them intensely 2x week, but only for about 20 minutes (not including warm up/cool down). If you can do intervals for an hour, I'm guessing they're not intense enough. Try making your hard intervals more intense and shorten your overall interval training to 20 minutes.

I am a great believer in interval training for getting or staying lean. Even though longer slower cardio burns more fat during the exercise, I also feel like it sends a message to the brain saying something like "I think this person is a marathoner, we better shed some of this weight (eg. muscle) to lighten the load, and let's hold on to a little fat because we'll need it for the long haul"...

Even though marathoners as a whole have extremely low bodyfat, they're not as lean or as muscular as sprinters.

While interval training uses muscle glycogen during exercise, I imagine the brain gets this message from interval training "Holy crap, we need speed, we need power - which means we need muscle, and we don't need anything extra (eg. bodyfat) coming along for the ride"... The trick with interval training is not to do it for long periods where you get so depleted you start buring muscle. You've also got to make sure you sufficiently replenish muscle glycogen after your workout.

 

[newgirl-chargeback]

I totally agree with FF about long cardio sessions.....I also think that one hour 3xs a week is excessive. And I would just train heavy -- then the next week train light if you are looking to work out that way. Oftentimes, I train heavy for a period of 4-6 weeks, then go light for 4-6.

However, sprinters do have more muscle than marathoners....and I think you have found out how true that is.

 

[Friscochick]

I totally agree with FF about long cardio sessions.....I also think that one hour 3xs a week is excessive. And I would just train heavy -- then the next week train light if you are looking to work out that way. Oftentimes, I train heavy for a period of 4-6 weeks, then go light for 4-6.

However, sprinters do have more muscle than marathoners....and I think you have found out how true that is.

This happend to me as well. It was hard, but i HAD to cut the cardio sessions in half. 1 hour is alot.. Try 30 minutes 3 x a week.. And see how that works

 

[BrickGirl]

Or just cut the cardio out all together, i do zero cardio, i think it's highly overrated

 

[newgirl-chargeback]

Or just cut the cardio out all together, i do zero cardio, i think it's highly overrated

I think it is too -- but I cannot wholeheartedly push it off at 43! Gotta do it from time to time......the ol gray mare just aint what she used to be!

 

[Daisy_Girl]

Did the same person do it both times?

 

[lovelyivy]

hmm how does one classify dance? I do salsa and belly/African dance three times a week (for fun rather than fitness). It definitely works up a sweat and gets my heartrate going.

I don't think it's really high intensity because I don't hate it, lol, but I know it's not low intensity because I know when I am getting a good workout at this point.

 

[Fyre]

I'm in agreeance withe everyone else that you're doing too much cardio. I'd say 3 times a week, if you must, but only do 20 minute sessions. Stay with the interval settings as well.

 

[Friscochick]

Yeah...when it worked for spatts it was a minimal cardio thing. Any cardio was moderate walking, or sprints which I classify with weight training.

Heard that.. I tried sprints after you recommend them to me..


Ms BH-You wont want to do more than 20 minutes of the sprints Spatts does

 

[MsBeverlyHills]

thanks so much-- you guys are awesome

think I'll take the running down to 30 minutes (no cardio would just be too radical for me).... & I cut from the cutting diet 300-500 calories-- does that make sense cuase Im not my burning those cals anymore???

 

[BrickGirl]

I would personally do things one at a time. Cut the cardio, me, I would cut totally, you will most likely get a much better response from your body if you have been doing it for a while. Then I would work on my diet after you have determined what cutting the cardio off or down will do to your body. One thing at a time, learn what works for your body

 

[valerie]

Good advice from BG-Try just one thing at a time. That way you get the most benefit and Then decrease cals or whatever.

For me I do ultra low cardio just hiking. Very minimal maybe 3 days a week for 30-45 minutes. Basicaslly I love the area I live in and enjoy the outdoors.

My diet is what leans me out. Have dropped from 19%ish to 16%ish with NO Cardio!!!!!!!!!

I do lift as heavy as I can 3xper week.-valerie

 

[Littlerippedgirl]

I have run into the same problem lately, My trainer gave me a precontest diet about 1750 cals 70-100 carbs a day 225 grams protein. This seemed like good numbers to me, but he also wanted me to drop bodyfat fast - kinda dumb because it was 4 months out and I was at 16%. So I did the 75 min of cardio a day plus super intense workouts , and 8 weeks later I'm still at 15% feeling like ass, now taking a week off because I feel so shitty. Frustrating to say the least. I think I will take brick girl's advice and keep the same diet but cut out the cardio and see how it goes. Thanks