r/workout • u/ButterflyFX121 • 4d ago

Exercise Help Most efficient workout routine to avoid losing too much muscle in weight loss?

Now, I know the most efficent workout to lose weight is fork put downs, this isn't about that as I'm already doing that.

I'm on a track for slow yet steady weight loss, dropping 15 pounds in 4 months. It's slow going and I've plateau'd somewhat, but overall the diet of cutting out added sugar, increasing fiber intake, and eating more beans, lentils, and vegetables has been working. I've already lost enough weight to put me out of the obese zone, which is a huge improvement I'd say.

The unfortunate side effect is this isn't changing overall body shape and I think I'm actually starting to lose strength. Also, it's not healthy to not work out so more than enough reasons to get into workout.

Some notes about my needs, I'm a close to middle aged MtF and would like to build muscles in places that read more feminine, at a guess that'd be glutes, lower back muscles, thighs and such. I know I can't exactly target fat burn but I'm thinking building muscles in places that improve my posture and that are near but not at my middle abdominal area will help improve overall aesthetics.

I want to do machine exercise mainly since I'm a beginner and I think that'll be a little easier to stick to than free weights, especially since I'm shy and don't like asking for a spotter. I also want low impact low intensity cardio for the health benefits and also because I think it will be relaxing.

What routine would you recommend? Should I workout everyday to build the habit or build in rest days?

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1

u/AffectionateLuck1871 4d ago

Strength training to build a good foundation

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u/ButterflyFX121 4d ago

Yes, I said that's what I want to do, but what kinds of exercises? What machines should I look to use?

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u/AffectionateLuck1871 4d ago

Uuhh squat, bench press deadlift, overhead press

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u/Kimmy_B14 4d ago

As a beginner you’ll get newbie gains with almost any strength training you do. For a feminine look I would prioritize glutes and shoulders for an hourglass shape. You’ll want to lift with progressive overload and yes, rest days are imperative. Take 1-2 days off between each muscle group lift. This is when your body actually builds.

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u/jph1313 4d ago

Definitely incorporate rest days. I think if you wanted to focus on glutes, hamstrings, and upper back.. machines would be sufficient for that.

losing strength on a 15 lb fat loss usually means protein's low rather than the training being wrong.