Walking at Incline and Muscle Gain
I have gotten a little soft (for me). I used to be around 125 and a small frame and slowly packed on the lbs (I am about 150 now and am 5'9.5) being in to comfortable of a relationship! I have completely changed my diet and eat extremely healthy but I recently had to cut out the booze because I cannot lose weight at all.
My question is I walk 4-5 time a week at a very high incline 10-12% (its an old treadmill in my gym so it doesn't feel like 12%) for 30 - 40 min at 3.7 mph. While this gives me an incredible workout ... will this put on too much muscle while I am trying to lose instead of leaning me out. I know when I used to do mainly incline workout at a smaller frame I was concerned about building mass because I was much thinner but now it is a concern. Any suggestions?
No - Spiderman climbed vertically and he was skinny.
Don't concern yourself with "put(ting) on too much muscle".
You don't have too much muscle, you have too much fat.
If you're flabby at 150, then you should lose fat and gain some muscle.
Are you absolutely sure your diet is on track? I ask this because when people say this specific phrase, they only THINK they're "eating healthy," meaning that they eat the right things, but they still continue to eat too much of it which then sabotages their own efforts, leading to frustration, and blaming the wrong thing. Grilled chicken and salads are fine, but too much is still too much.
Original Post by savvyme:
I walk 4-5 time a week at a very high incline 10-12% (its an old treadmill in my gym so it doesn't feel like 12%) for 30 - 40 min at 3.7 mph. While this gives me an incredible workout
Increase the intensity. If you're doing this for as frequently as you are, your body is going to get used to the exertion and won't burn as much energy to do it. Change it up: decrease the incline, increase the speed. Get off the 'mill and lift some weights. Go back to the 'mill and change it again.
Original Post by savvyme:
... will this put on too much muscle while I am trying to lose instead of leaning me out.
Bluntly, you're not at a point where you're going to bulk up and put on so much lean mass that it'll affect your body composition and appearance. Adding musculature isn't as easy or simple as beginners think it is. I'm assuming that you're female based on the stats you posted, so bulking up like a bodybuilder isn't in the cards with just walking on a treadmill or even moderate lifting sessions.
This is pretty much my day:
6 days a week: 30 min cardio in morning before work on treadmill (walking at 12% incline at 3.7 speed)
Breakfast: 2 hard boiled eggs with a 1/4 tablespoon mayo
Lunch: Bring my own salad to work with 3 slices turkey, few crumbles of Gorgonzola cheese, garbonzo beans, sometimes soy beans, sunflower seeds and largest portion is lettuce. I use mostly red wine vinegar and drop of light vinaigrette dressing.
Dinner: Fish or a 250 calorie lean cuisine. (This is my toughest meal because I am to exhausted after work to cook)
3 days a week: a second cardio workout at night morning routine (30 min walking at inline of 12% for 30 min), light weights and sit ups
What do you think
And yes I am female. I am 26. I used to be VERY fit but my weight has fluctuated so much and I was very underweight in Highschool and even into College that I think my metabolism is shot. I am just guessing...
I think you are starving yourself. I don't know how many calories that is, but it doesn't look like a lot. You should eat more food, and not worry about gaining muscle. Incline walking isn't going to build muscle anyway, except possibly in your calves.
When you say that you used to be very fit, do you mean that you had good cardiovascular endurance, muscular endurance, strength, power, and speed? Or do you mean that you were thin?
Up until about 2 years ago I was at a healthy thin weight of about 125 but I was toned and had muscle on me. I tore my acl and gained weight quickly. I feel like my metabolism is shot though and I am not able to lose weight as people I know are able to while they eat more than me. It is extremely frustrating. I hold most of my weight in my stomach.
5'9.5" and 125 pounds is underweight, so you certainly didn't have much muscle. If your goal is to be healthier or to look better, getting back to that weight probably isn't the way to get there.
Thanks guys. Yea I need to figure out something because I find myself getting frustrated and the lack of results. I appreciate all the help and will keep you posted!
