Nutrition

[p1M2l3]

I lost muscle mass over the last few weeks.Has anyone got any good ideas about how can maintain or increase this since starting running?

[pinkaardvark Graduate]

I think you'd need to be a lot more specific before anyone could offer help. How much muscle mass have you lost and over what period. How much running have you done? WHat do you eat? and how do you work out otherwise.

There is a belief amongst some people that cardio damages muscle gain, I don't believe that myself as cardio should increase blood flow to muscle areas which can actually help muscle gain. But as mentioned, you haven't really supplied enough info. I'd be surprised if you are right though, the amount of running you actually do on the programme is minimal.

[davelinks Graduate]

What do you mean lost muscle mass? Aren't you 3-4 stone overweight, surely it's this excess coming off, c25k can start to show some muscle toning..

[ju-ju- Graduate]

Why, what have you done to lose it?

[Hidden]

How odd. My muscles have increased and become more defined with running, not just legs bit arms and stomach etc.

[p1M2l3 in reply to Hidden]

My legs are definitely well toned but I get weighed once a month on scales which measure amongst other things fat and muscle %. Although I've lost weight half of that is muscle which I don't want to lose. I think I'll have to eat more protein than I am at the the moment

[pinkaardvark Graduate in reply to p1M2l3]

Beware, scales are a horrifically inacurate way of measuring fat or muscle mass. The only real way to do this is in an air pod where you sit in a pod and they measure displacement of air and use a calculation of volume against weight to truly measure things. Scales work by passing an electrical charge up one leg and down the other, so only can guesstimate the composition of your lower half. Slightly better are systems that use hand contacts as well but I still wouldn't trust them.

[MarkyD Graduate in reply to pinkaardvark]

And they're influenced by your relative hydration. So it is not realistic to compare one reading against another, you are looking for a trend over a 6 month period.

Don't go looking for any special diet at the moment, just keep running, stay in calorie deficit and eat a balanced diet.

But I have to say this... whoever is weighing you is doing a really bad job. I hope that you are not paying a weight-loss group or a trainer. They should be taking more responsibility for you and your diet, so that you don't need to come on this forum and ask for diet advice.

[ju-ju- Graduate in reply to p1M2l3]

Iffy scales Obvs

[misswobble Graduate]

Eat a balanced healthy diet and exercise regularly and you’ll be great 👍

Doing the C25k programme will set you off on your running journey but you won’t build any muscle doing it. You will tone up however. Walking is very good too. Yoga, Pilates, swimming, strength workout at home or gym all help

Good luck 👍😃