Losing weight with weights

[p4radox]

Strength training is an important aspect of a good weight loss programme. I think this is a very good page, with good advice:

http://stronglifts.com/fat-loss-101-how-to-lose-fat-fast-with-free-fat-loss-diets/

It boils down to:

• Eat regularly, but don't over-eat on carbs
• Get a good protein intake
• Start a progressive, well organised strength routine, with mainly compound lifts (squats, deadlifts, presses).
• Do occasional cardio to improve fitness and boost fat loss.

 

[kylew]

I'm well aware of that.

It's tautological to say he needs to lose body fat, given that nobody goes on a diet to lose muscle.

Some do. In fact, losing weight with diets will often result in you losing muscle, well I say often, pretty much most of the time.

 

[arknor]

so much mis-information

so doing a weightlifting routine to gain muscle mass is going to make it easy to lose body fat? no.

do people who are trying to build muscle mass do loads of cardio? yes

do people who only want definition and a workout do low weight + lots of reps? YES
how is it misinformation? its hard to do a proper muscle mass weight lifting routine and lose body fat at the same time

 

[Paul11]

so doing a weightlifting routine to gain muscle mass is going to make it easy to lose body fat? no.

ermm.. actually YES..

having more muscle mass will use more calories whilst you are at rest to maintain that muscle (as pointed out above in this thread already)

 

[Sagalout]

Its all semantics unless you sort your diet out first. An hour in the gym every day is not going to make you lose weight or fat if you're eating badly.

 

[p4radox]

so doing a weightlifting routine to gain muscle mass is going to make it easy to lose body fat? no.

do people who are trying to build muscle mass do loads of cardio? yes

do people who only want definition and a workout do low weight + lots of reps? YES
how is it misinformation? its hard to do a proper muscle mass weight lifting routine and lose body fat at the same time

Plenty of people will disagree with this, and there are many cases of people managing to gain weight, lose fat, and become stronger simultaneously.

Also, the more muscle mass you have, the greater capacity your body has for burning fat. A large muscle is one big fat burning machine. It won't "make it easy" to lose fat, but it will certainly improve things.

And "loads of cardio" will probably hinder your efforts at building muscle mass. A certain amount is certainly beneficial, but if my goal was simply to build muscle mass, I wouldn't be doing loads.

 

[King85]

OP weights will definitely help you lose weigh but may require a bit more commitment with regards to the diet to see results at the same rate as cardio focused training may achieve.

If you're playing tennis then that's great, personally I find any cardio I attempted to do purely to get fit i.e. running, etc boring so I started playing basketball and when playing a sport it's considerably easier to get stuck in and work hard without noticing it and the benefits come easier. So play as much as possible.

To the guy who said you you can lose body fat and gain muscle, you can't you can do one or the other at a time due to the calorie surplus or deficit requirements for each one.

I'd recommend joining the forums at myprotein as the guys there are very well informed and friendly and will do your training regime and diet wonders if you ask nicely.

 

[Morba]

Love it when people post a load of stuff then say 'ask over on x forum' as if the people here are talking crap lol.

Most people who post half decent or better advice post on the bigger forums themselves

 

[King85]

I didn't say the advice was crap did I? I merely pointed out that what you and another had said regarding losing weight and building muscle. The fundamentals of those two things are opposite as I stated above.

Losing weight requires a calorie deficit.
Building muscle requires a calorie surplus.

No?

 

[Morba]

Are you telling me that you cannot gain lean mass and lower bodyfat%? really?

 

[kylew]

I didn't say the advice was crap did I? I merely pointed out that what you and another had said regarding losing weight and building muscle. The fundamentals of those two things are opposite as I stated above.

Losing weight requires a calorie deficit.
Building muscle requires a calorie surplus.

No?

Well no not really, it doesn't work quite as "black and white" as you've put it.

Building muscle can create a calorie deficit, from the calories burnt while strength training, to the calories your body uses while repairing your muscles, to the increase in idle calorie burning your body does when you build up muscle. It's not really a case of only one or the other.

 

[King85]

You failed to answer my question.

You can work out and attempt to lose weight and you'll eventually put some muscle on as well but nowhere near the gains in either category when compared to a stricter and more targeted bulking and cutting set-up programme.

You clearly know it all so go for it mate, you're giving out nuggets of gold obviously so who am I to say otherwise, my bad, forgot this was the internets.

 

[King85]

Well no not really, it doesn't work quite as "black and white" as you've put it.

Building muscle can create a calorie deficit, from the calories burnt while strength training, to the calories your body uses while repairing your muscles, to the increase in idle calorie burning your body does when you build up muscle. It's not really a case of only one or the other.

If it hit's a deficit then you're not eating enough to maintain the muscle repair and you'll be limiting the gains that are being made.

 

[Morba]

You failed to answer my question.

You can work out and attempt to lose weight and you'll eventually put some muscle on as well but nowhere near the gains in either category when compared to a stricter and more targeted bulking and cutting set-up programme.

You clearly know it all so go for it mate, you're giving out nuggets of gold obviously so who am I to say otherwise, my bad, forgot this was the internets.

Feel free to answer my question now

 

[King85]

Feel free to answer my question now

I did? Second line.

 

[kylew]

If it hit's a deficit then you're not eating enough to maintain the muscle repair and you'll be limiting the gains that are being made.

The muscle repair uses up the calories? But still, it's not about optimal gains, you implied it's one or the other. If your body is using up all the calories you're putting in, then muscle growth and fat loss can occur. Left over calories are what will hinder your fat loss. Even if you increase your calorie intake, if you're burning them through training, resting metabolism and muscle repair, then you can still hit a deficit.

 

[King85]

The muscle repair uses up the calories? But still, it's not about optimal gains, you implied it's one or the other. If your body is using up all the calories you're putting in, then muscle growth and fat loss can occur. Left over calories are what will hinder your fat loss. Even if you increase your calorie intake, if you're burning them through training, resting metabolism and muscle repair, then you can still hit a deficit.

That now depends on what your remaining calories are made up from surely? If you're on a high fat and protein diet and wanting to maximise you muscle gains (and why wouldn't you) then the surplus calories will barely make an impact upon and fat gains. If you were eating a tonne of carbs to make up the calories then yes i'd agree with what you've said.

If you're aiming for fat loss and again want to aim for the best losses then you're going to aim to fuel your body to the most effective minimal levels right?

What I'm trying to say is that you will have more success targeting one thing, muscle growth or fat loss and with the right programme and diet you will make more progress across less time that should you attempt to do both at the same time.

 

[arknor]

i swear this forums gone down hill compared to what it was when i started weightlifting 2 years ago.

ok op do a muscle mass weight lifting routine , im sure you will burn loads of fat LOL....

people even realise what a proper muscle building weight routine involves? its heavy weights and few REPS. how does this help him lose weight? it doesnt unless he suddenly starts eating a proper diet and builds muscle silly fast which wont happen

yet i get laughed at for telling a guy who wants to lose weight to do light weights and lots of reps to burn calories and gain muscle definition.
i said definition not mass

 

[chrisd]

do light waits and tons of reps like one those workouts for women if u want to lose weight with weights, it will make you more toned aswell.

doing proper weights for men will just give you more muscle and a higher metabolism but you will probably want to eat more aswell... most people who do weights to gain muscle still do loads of cardio to burn fat and looks muscular

When you posted this you vetoed any right to complain about the quality of this forum.

 

[kylew]

i swear this forums gone down hill compared to what it was when i started weightlifting 2 years ago.

lol

ok op do a muscle mass weight lifting routine , im sure you will burn loads of fat LOL....

Strength training does build muscle...

You may have missed it the first time it was posted, so I'll post it just for you: http://stronglifts.com/fat-loss-101-how-to-lose-fat-fast-with-free-fat-loss-diets/

people even realise what a proper muscle building weight routine involves? its heavy weights and few REPS. how does this help him lose weight? it doesnt unless he suddenly starts eating a proper diet and builds muscle silly fast which wont happen

Check out the above link. Strength training might be "lower reps" but it's not just a single set of about 5 reps, and you're done. On top of that, it can burn a lot of energy, especially post workout when your body is in recovery mode.

yet i get laughed at for telling a guy who wants to lose weight to do light weights and lots of reps to burn calories and gain muscle definition.
i said definition not mass

Gain muscle definition? "Muscle definition" is nothing more than muscles showing through the skin, this is acheived by lowering bodyfat and increasing muscle size, no?