Is there a way to combine strength training with stepping?

[CRSunrise]

I recently found out that, while I'm losing weight, my fat percentage is going up instead of down. I posted it another forum, and they tell me that I'm burning muscle, not necessarily the fat. As far as the stepping, I've been doing that for the last couple years, and I was losing weight, but now I think I've backpedaled. I need to figure out how to strength train, and still get my steps in.

Any ideas?

If anything, I need to find out where to even begin....period because I have no idea other than pure speculation.

[WendyB]

Strength training and stepping are two different things

You need some weights. Just starting I would start small but you will also want  some with more weight as you go. Staying at 3 or even 5 lbs all the time does nothing.

But you can check Youtube for strength training  Videos to get you started.

If you belong to a gym you might ask if you have a free training session and use it as well

[Dominique]

The usual recommendations for minimizing lean mass loss when dieting to a lower weight are:

• eat enough protein
• engage in resistance training: for optimal results, in a program focusing on muscle hypertrophy, i.e. high volume (higher reps, lighter weights), rather than strength (lower reps, heavier weights, which usually translates in less total volume)
• lose weight at a moderate pace (max. 1% of body weight per week)

You can do all of the above while still being relatively active: a good step count is a great way to have a deficit and still be able to eat a decent amount of food.

[GershonSurge]

@CRSunrise,

Some diet pills may result in losing lean weight while increasing fat. Unfortunately, diet pills are regulated as food, and they can get away with making almost any claims they like. You should also suspect any medications you started recently.

[Mukluk4]

A cross-fit class usually involves both strength and cardio.

[bikerhiker]

---

@CRSunrise wrote:

I recently found out that, while I'm losing weight, my fat percentage is going up instead of down. I posted it another forum, and they tell me that I'm burning muscle, not necessarily the fat. As far as the stepping, I've been doing that for the last couple years, and I was losing weight, but now I think I've backpedaled. I need to figure out how to strength train, and still get my steps in.

Any ideas?

If anything, I need to find out where to even begin....period because I have no idea other than pure speculation.

---

If you are just stepping only and can't afford any other strength training exercise is to start carrying a backpack.  Gravity is the resistance training for stepping, so you would use the backpack as a weight to load yourself down going up stairs, up a hill etc..  Once you start using a backpack, you will start working on your core muscles and leg muscles and shoulder muscles.  I walk about 5 miles/day and carry a 40 lbs of medical equip (I'm a mobile nurse) up the stairs, hills etc..  And I have muscle mass and dropping 1lb weight as mainly fat.  I also do 30min swims 4x a week for strength and cardio.

You need resistance for stepping in order to build some functional muscles for your walks.

[emili]

folks who do only cardio for extended periods of time, lose fat and muscle over time. to try to combat that, choose a day or two to do nothing but strength train. you can do it at home or go to a gym. pull ups, push ups, lifting sacks of potatoes or big tomato cans- anything that is going to stress your muscles. fill up grocery bags with cans and walk around carrying them (farmers walk). over time you will stop the loss, over more time and an increase in weight you may increase your muscle mass. if you belong to a gym that offers classes- boxing class is great for cardio and strength.