How to Work Out Without Losing Weight

Exercise can be a great way to lose weight, especially paired with the right diet. But if you are looking to build muscle, you may want to exercise while maintaining your current weight instead of focusing on losing pounds.

Eating foods high in protein and lifting weights three times a week may help you build muscle while shedding fat. This may be especially true if you are new to weight lifting.

As you create a diet and exercise plan that works for you, be sure to reach out to your healthcare team and a registered dietitian for guidance. Your needs might be different based on your age, sex, and health situation.

How to Build the Right Diet

One way to ensure you are building muscle as part of your workout routine is to consume enough protein each day. A meta-analysis published in Frontiers in Nutrition examined 28 studies and found that strength-training athletes should consume about 1.7 grams of protein per kilogram of body weight daily, or 0.77 grams per pound. That amount may be different for different athletes.

Building muscle without losing weight may require a focus on eating high-protein foods that are low in calories and saturated fat. This may include foods such as chicken, turkey, and beans, according to Harvard Health Publishing.

Try to eat every few hours to ensure your body has enough energy to exercise and complete vital tasks throughout the day.

This may include eating or drinking a protein shake after a workout. Although some experts recommend consuming protein within an hour of a workout, an analysis of research published in the Journal of the International Society of Sports Nutrition found that you can wait a bit longer. What’s more important is consuming the right amount of protein throughout the day.

Consider your calorie intake, as well. Operating at a calorie deficit, or burning more calories than you consume, could cause you to lose weight.

Generally, burning 500 calories more than you consume every day can cause you to lose weight, according to Mayo Clinic. Adding more calories than you consume may cause you to gain weight.

You can use a calorie calculator, such as this one from Mayo Clinic, to estimate how many calories you need. Talk to your doctor or a dietitian about the balance that might be best for your situation.

How to Build an Exercise Program

If you are building a weight-training program for the first time, it may be wise to work with a trainer to ensure you are working the right muscles and using proper form.

Some of the basics of weight training to increase muscle mass include:

• Using a high-quality weight set, dumbbells, and an exercise ball for working the core of the body
• Starting with light weights to avoid injury
• Training for 30 to 45 minutes to start, according to the National Strength and Conditioning Association, and doing three sets of each exercise
• Completing 8 to 12 repetitions, according to Sports (Basel)
• Working out three times a week with a rest day in between

Muscles need time to rest and repair after a workout. Focus on two or three muscle groups each time. For example, the first day could involve chest and back muscles, the second could work on legs and abdominal muscles, and the third could focus on arms and shoulders. You might also try moderate cardio workouts to supplement weight training.

Increase the amount of weight you are lifting from week to week. According to the National Academy of Sports Medicine, people should not exceed more than a 10 percent increase in weight from week to week.

How Long It Takes

It may take at least a few weeks of following your diet and exercise plan to see results. Depending on your calorie intake and exercise intensity, in addition to other factors, your body weight may stay the same as when you started the new routine.

Continue to stay on course by taking key measurements throughout your diet and exercise program. Use a measuring tape to measure around your arms, chest, waist, hips, and thighs. Weigh yourself regularly. Record the numbers in a notebook or online fitness app and repeat at least once a month.

Always consult a doctor before beginning any type of weight-training program. If you feel faint, nauseated, out of breath, or weak during a workout, stop exercising immediately.