In looking over my fitday log over the past 4 months, as I have increased my exercise level, intensity, and frequency, my weight loss has slowed significantly. Is this just a coincidence, or could there be a direct correlation? I am losing weight, and my body is definitely shrinking; I am not suggesting exercise is "bad", but could it be slowing down my weight loss? Am I being ridiculous?

I wondered the same. When I added exercise the scale went up or slowed, I quit and it continued to go down. I'm not sure if I believe in the muscle bit, I mean how much can muscle really weigh????

Don't quit exercising!!!! Muscle does weight more than fat!! would'nt you rather be firm and strong than lighter on the scales, like we don't go around with a sign on our back saying how little we weigh, but people do notice a nice "firm body" at any weight
I know a few gals who have done this plan and lost lots of weight and not exercised, but you know they look frail and scawny, the sacle may be lower, but they don't look healthy nor attractive.

Cheers Kathy

I had the same "problem" until I broke out the measuring tape and body fat caliper...I figured out that while my pound loss had slowed, my fat/inches loss had increased. It took me 6 months to lose my first 4 sizes. In a couple months [w. Exericse] I dropped 2 more sizes. I lost 33% less pounds, but at the same time dropped 50% more inches than in previous months.

I'm being nitpicky, but I have to clear something up. There are two ways you can look at muscle vs. fat.

1. A pound of muscle vs. a pound of fat:
These will weigh exactly the same, a pound. However, because muscle is more dense/compact, the muscle will take up less space than the fat.
Prove it to yourself: next time you have a chicken breast weigh the chicken breast and then get that same weight of butter. You'll see that the butter takes up more space.

2. Identical volumes of muscle and fat:
This is the ONLY case where you could say that "muscle weighs more than fat." A specific volume of muscle will weigh more than an identical volume of fat, again because muscle is more dense/compacted than fat is. Prove it to yourself: Take a cup of raw, lean ground meat (it won't be pure muscle, but it will be close) and a cup of butter. Which weighs more? The muscle will.

Just one thing to add here - did you check your body fat %? This is surely the best measure for someone who does a lot of exercise. Muscles will always hold water which shows on the scale, but on the other hand greater muscle mass will help you burn more fat.
Don't let the number on the scale discourage you - you are doing fantastic.

Alina

Thanks Alina. That's a good idea; I have not had my body fat taken for a long time. I might be joining a new gym, and they do a pretty comprehensive fitness evaluation when you join (including body fat); so I was planning on doing it then. Also, I have heard that calipers are not very precise at all. Is there a more precise, but also simple, way to get body fat % measured?

Just so there is no confusion, I am a huge proponent of exercise, and I appreciate how important and beneficial it is. But, yes, it does seem to slow down the scale (paranoid?).

Good morning!

About the measuring - I'm sure Natrushka or Elihnig can answer it better for you. I had the measure done at the gym a long time ago, want to get it done some time soon to adjust my goal.

Paranoid? No, no. Just read what you wrote 'slow down the scale'....THE SCALE, not you! We all use the scale and obsess about it to some extent, but we shouldn't allow it to be the absolute measure. How you feel, look like, clothes size and body fat % should be telling you about your progress. And they are!

Alina

I too have noticed my scale getting a lot slower since joining the gym 3 weeks ago. It really bugs me...however I can feel the difference. There is a girl that I know that has lost 80 pounds & REFUSES to exercise. Even though she weighs less than me & wears a smaller size...my body looks a lot better. & would almost say that I look smaller than her. She has a lot of extra skin!

Even though it's very frustrating not seeing the #'s go down...your body is changing for the better. Keep up the great work!!! Also, congrats on your 93 pound loss!!! You're such an inspiration!!!!

~Amy

My personal trainer once told me that if I simply managed to drop body fat and increase muscle, my "healthy weight" should be about 40 pounds above what the standard height/weight charts were, due to all the extra muscle.

I like using the body fat calculator at www.zoneperfect.com It's under the resource link.Make sure if you use an online calculator you find one that asks for your measurments and not just your height. Height/weight charts are often very off for people who have higher lean weight. (Probably has something to do with the fact RDA is only 40g of protien and I don't see how that could support any muscle )

The scales aren't too acurate, they can vary depending on how hydrated you are, when you last ate, and so on. Mine often varies as much as 4%, and I know I don't take off or put on that much body fat in one day.

You can also use caliper method form your doctor or your local gym.

Thanks LadyBelle,

I just went to the site, input all my info, and I got a result of 17%. Assuming this is relatively accurate, how should I interpret this number? What range of body fat % is a good goal for an active 40 year old man? I will do my own research, but I appreciate comments from those of you that are familiar with this stuff.

Thanks.

FYI, I found this online....Body fat percentage explained and categorized.

http://www.healthchecksystems.com/bodyfat.htm

Michael, here's a little more info , the second post in the thread contains a chart with BF% for men at various ages.

HTH
-Nat

My parents still think I need to get down to 175, because that is what the height-weight chart says I should weigh. Depending on which method I use...I have 21%-25% Body Fat.

239.00 * 0.25 = 59.75 lbs (FAT)
239.00 - 59.75 = 179.25 lbs (LBM)
179.25 * 1.10 = 197.18 lbs (10% BF)
179.25 * 1.12 = 200.76 lbs (12% BF)
179.25 * 1.15 = 206.14 lbs (15% BF)
179.25 * 1.18 = 211.51 lbs (18% BF)

239.00 * 0.21 = 50.19 lbs (FAT)
239.00 - 50.19 = 188.81 lbs (LBM)
188.81 * 1.10 = 207.69 lbs (10% BF)
188.81 * 1.12 = 211.47 lbs (12% BF)
188.81 * 1.15 = 217.13 lbs (15% BF)
188.81 * 1.18 = 222.80 lbs (18% BF)

Either way my LBM is greater than what the charts say I should weigh. In order to reach the weight the height-weight charts say I should be at 10% BF (lowest BF I would accept), I'd have to lose 20 pounds of lean muscle. To reach the cutoff between Healhty and Overweight, I'd have to get down to 2.6% BF or lose 12 pounds of lean muscle. That is exactly what I am trying to avoid by exercising.