If you've been lifting weights and feel you're only getting bulky and not slimming down, this is likely because you're successfully gaining muscle — congratulations! Gaining muscle is most effectively accomplished by eating more than you're burning, which means you won't shed body fat during this time.
Most people who are classified as “bulky” have a higher percentage of body fat, which is the result of eating more calories than the body needs to maintain its current state. Therefore, nutrition is the biggest factor in becoming “bulky”. Simply put, if you eat more calories than you burn off, you'll get bigger.
To lose weight without gaining too much muscle, focus on cardio-based exercises like running, cycling, or swimming. Incorporate light resistance training with higher repetitions to tone your muscles without bulk. Prioritize a calorie deficit by eating a balanced diet rich in vegetables, lean proteins, and healthy fats.
Short answer here - because muscle weighs more than fat. So, even though you're waist line is shrinking, your poundage is going up. That's a good thing because muscle helps to stimulate your body's natural fat-burning mechanism.
However, muscle building tends to occur more quickly than fat loss - especially if you are pretty new to your new workout routine. This can lead to your thighs temporarily looking and feeling bigger than they were before you began exercising.
Gaining muscle and not losing fat often comes down to diet. It's possible that you're eating too much and may need to decrease your calories slightly. You'll also need to analyze your workouts and overall daily activity levels and consider adding in more calorie-burning activities to boost your fat loss efforts.
Sometimes, you may see that fat accumulation is just around the midsection even if your legs are skinny. The two S's, stress and sugar, have an effect on the size of your abdomen. Abdominal weight gain can be caused by various medical disorders and hormonal changes.
One way to avoid getting too muscular is to focus on compound exercises that work for multiple muscle groups at the same time. These exercises include moves like squats, lunges, and pushups. Another way to avoid getting bulky is to use lighter weights and do more repetitions.
Remember that weight is just one indicator of your overall health and wellness, and it can change from day to day. You may start gaining muscle but not losing fat when you first start your barre routine — and it's perfectly normal. A lot of people bulk up before slimming down, especially when they're new working out.
Increased muscle mass
Exercising causes tiny tears in your muscle fibers. It sounds bad, but it's actually a good thing. After your workout, your body works to repair these tears, allowing your muscles to get bigger and stronger. So even though you may be losing fat, you're gaining muscle.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
Water retention may clear without treatment in a few days. However, if there is a health problem causing you to hold onto fluid, your swelling may worsen over time. You may find that the body parts retaining water become tight, swollen, and painful. If untreated, heart or kidney problems may get much worse.
Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.
You can easily pinch the excess fat because it builds up under your skin. When hormonal imbalances cause abdominal weight gain, the fat accumulates around your internal organs (visceral fat). Your belly enlarges and takes on an apple shape. You may look extremely bloated instead of like you're carrying extra weight.
Before the menopause, women store fat mainly in the subcutaneous fat stores (buttocks and thighs), while men are more prone to develop visceral (abdominal) fat. After the menopause, women also become more prone to storing fat in the abdomen.
One reason for belly fat is a sedentary lifestyle. Even skinny people can spend too much time in front of the television or computer screen, and this can encourage what little extra fat they have to settle into the stomach. A diet high in processed foods can also cause belly fat, even in skinny people.
Yes—when it comes to building your glutes while walking, it's all about the incline. If you're on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty.
It elevates your heart rate and activates muscles like your quads, glutes, calves and hamstrings, helping to burn calories and strengthen your lower body.