Weight lifting for weight loss reddit. Hello! Recently I've found myself in a weight loss plateau.

Weight lifting for weight loss reddit While losing weight, you'll likely preserve the muscle you have if you are lifting, and may even gain muscle and lose extra fat. 5 hours. I like it! Its fun to move my body in different ways! Edit: forgot to mention this but a lot of yoga teachers/pilates teachers also weight lift - even if they don't advertise they do. So, that can be M/W\F one week Sun/Tues/Thurs/Sat if doing full body workouts. 5 hours or strength training for 1-1. Replacing that meal with a healthy 500 calorie meal is equivalent to running 6 miles, or working out of 3 hours. Focus more on weight training and add on cardio when you have time, although you don't have to do a lot to get good returns. Studies I have read put that muscle loss at 30%-50% of weight loss if you aren't lifting. It's not as efficient as other forms of exercise. Last year I started focusing more on lifting than losing while monitoring my caloric intake and have been making some good progress there too which I'm thrilled about. While not scientifically perfect, the PBS show Nova followed a group of sedentary Americans who started marathon training a few years ago. As someone who has lost over 200lbs, I can tell you that weight loss is far more about diet than exercise (combination is always best of course). Moral of the story: Don't feel like you necessarily have to cut calories back even further, just pick up an extra activity. I also super set all my work in order to increase the amount of workout I get in a shorter period of time. Now at age 32, I’m more serious about lifting weights. I made a deal with myself. PS: In no way i am dissing rowing or any other exercise. Cellularly, a more endurance based focused strength training would lead to higher mitochondrial density, angiogenesis (formation of new blood vessels), higher myoglobin levels, more resistant to fatigue, but of course do not contract as quickly or forcefully. ANd just lowever my calorie intake to be on a negative. Tressless (*tress·less*, without hair) is the most popular community for males and females coping with hair loss. Starting or increasing a weight-lifting routine can cause your weight to plateau or increase. Hello! Recently I've found myself in a weight loss plateau. To answer what you asked though, best workout for weight loss for me has been cardio, I do a ton of walking, if at a gym I use a treadmill. You don't need to be doing dead lifts and 500 lb chest press if you want your weight training to compliment your swimming! By training your muscles you're more likely to retain it during weight loss, which keeps your metabolism up, which burns more calories, which means you lose weight easier. Start w/ low weight, high reps. I work out (weight lifting) 4 times a week, and I eat a lot right now to gain musclemass. Some great advice in this thread, just adding that weight loss is done in the kitchen, and we can’t out-exercise our diets. Definitely do it. your metabolic rate increases the more muscle you have. If you focus on the over all trend, then having a bad "plateau" doesn't bother you as much since you know you are still loosing. So far I thought about doing 2 weeks with 3x cardio and 2x weight lifting and then 2 weeks with 4x weight lifting and 1x Cardio and 1x liss cardio in sync with my energy levels throughout my cycle to get"the best of both worlds" but not sure if that makes any sense at all especially for maintaining muscle mass. people are really quick to say that cardio burns more calories which seems like the better option but weight lifting helps to maintain and even put on more muscle mass. Exercise is absolutely fine, but you may find that your tolerance for it is lower if you eat significantly less (the goal of the med effects). 5% to 44. There is something weird that I have noticed though, while exercising I lose little to no weight, if I stop exercising for a day or two I will lose 2 to 4 pounds overnight. Some people might advise to do lots of cardio, or do lots of weight lifting. Concurrent strength training and cardio training is optimal for fat loss . Or does weight lifting do nothing for losing weight? & SHould I just stop lifting weights and do 4 days of Regarding the outcomes of weight, fat, and visceral fat loss, aerobic training is more effective than resistance training, with HIIT being as effective as MICT at the same level of energy expenditure. Weight training is a lot more superior to losing fat than cardio. Can Weight Lifting Slow Down Weight Loss? I began this journey about 1/2 months ago. 3% and increased my Skeletal Muscle Mass (SMM) by 3. 5-2lb per week. I do think it is in general a superior practice. Then I went back to drinking, regained all that weight and did OMAD again in 2021 to drop all the weight once more. i’m not entirely new to working out, and when it comes to strength training i’m confident in my form and routine. Also if you are eating at a deficit you will lose I tried keto for awhile since I only have 15-20lbs to lose and everyone across r/loseit was singing its praises. If you eat in a severe deficit, you will lose lean muscle in addition to losing fat, which you do not want. Weight training is not done to burn calories. I set expectations that I know I don't expect to lose as much or even lose certain weeks but I know I'm getting stronger! I hope this helps! Feel free to message me with any questions! You can lose weight by sitting and watching Netflix all day if you also reduce your calories. Now my workout routine is: Warm Up: Speed walk 5 mins. Slowly increase to avoid Injury and exercise burnout. This is because your muscles are holding onto that water as part of the process of repairing themselves, which is what leads to muscle growth. She starts and ends with 10 minutes of cardio. For fat loss, you need strength training and calorie deficit. Weight training is a great way to prevent injuries while swimming and living life. Weight lifting will also help mitigate the effects of weight loss—the body can only burn so much fat per day and then it breaks down other tissues in the body. true. This allowed me to see my weekly loss average. Meaning if you want to gain weight you need to eat more than you burn, if you want to lose weight you need to eat less than you burn. If you're starting from nothing maybe start with a 20 minute walk 3 times a week. g. Weight lifting specifically builds muscle mass and the afterburn will give you more bang for your buck. If you can lose 40 lbs but maintain a 300lbs squat all of a sudden you’re lifting 1. However, weight lifting can help as it can help with muscle maintenance and growth. Reply reply Think of your lifts in relation to your body weight, then you can stay motivated. I have been doing light strength training with Physique 57 for the past 6 months along with a calorie deficit of 500cals and have both been losing weight and gaining a bit of muscle. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. You can do cardio and stretching daily. I've lost over 130+ lbs over the last 2 years (currently stuck at ~180) through mainly diet changes, but am still unhappy with my body fat %. Cardio and weights are good for your health for many other reasons, but reducing caloric intake is the best way to lose weight. Feel free to discuss remedies, research, technologies, hair transplants, hair systems, living with hair loss, cosmetic concealments, whether to "take the plunge" and shave your head, and how your treatment progress or shaved head or hairstyle looks. If you want to lose weight, watch how many calories you eat, if you want to get strong (and lose less muscle as your body sheds fat) lift weights. My typical routine is 5 days a week of 65 minutes on Elliptical, 15 minutes on bike and 15 minutes doing weight machines. Will increase your metabolism, thus using your fuel more properly, and your body will burn more at rest. If you start now you'll have more muscle when you hit your goal, you'll look better, feel better, and most importantly you'll have developed the discipline of weight training. Whether you need to lose 2 lbs or 400 lbs, you are welcome here Because I wasn't training at all during weight loss I became a skinny-fat person, I had a body with no visible muscles and lots of excess skin, I did not have much strength, and because of sitting office job I have been suffering from chronic back pain. cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. I usually work out for 45-90 min, 5 days a week. Strength training doesn't burn many calories in and of itself. Increase in muscle will help your BMR and will help your body burn more calories at rest. Weight train. I think Naomi Kong's weight training for beginners routine on YouTube would be right up your alley. Used daily TDEE calculator to get an idea of what I need to eat to lose X amount. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. Weight lifting may actually have you gain weight since bigger muscles weigh more. First off - weight lifting doesnt lose weight. It's either an 80/20 or 90/10 split for caloric reduction vs activity increase contribution to weight loss. The real focus is learning the movements so you don't get hurt lifting. The one nuance is that resistance training (lifting weights is one kind) is associated with not losing muscle mass. Now you decide which one you want to choose Reply reply After this revelation, I opted for a lower impact regimen, alternating weight lifting with mild to moderate cardio and the weight began melting off. Only 1 lost weight, and it was because of an intentional diet. I concur that weight training is the way to go, I do cardio too but focus moreso on strength training. When you do cardio you burn those calories on the treadmill but as soon as you get off the treadmill you stop burning those calories. Weight loss happens through calorie deficit which is best done through your diet intake. This doesn't mean you won't lose muscle (especially at lower body fat percentages), but lifting will result in you losing more fat and less muscle when you're cutting. Weight lifting provides a mode of exercise that burns more calories in the long term than cardio alone, builds up bone density and helps strengthen muscles. It slims down the weight (fat) you currently have so you looked toner, often times slimmer. Better, I think, to prescribe higher reps for beginners. I stopped doing IF and stopped caring about how much I was eating, so I gained 20 lbs. Personally I have seen great results in a mix of cardio, and weight training. It'll be good for you physically and mentally and it'll likely get you where you want to be weight-wise. I typically spend my time there weight training as I really can’t stand cardio. My wife lost close to 30 lbs just lifting. I am down 40. If you like weight lifting more than cardio, by all means do it while losing weight. The basic component is calories in calories out. 30-40 minutes in a gym, 3-4 times a week do wonders (talking from experience). And then do HIIT on the side! Lifting weights will give you the toned look and slim you down. I go over almost every day that I lift weight lifting can make you less likely to move around in ways that you already naturally move around. Since returning to keto about two weeks ago I've dropped to 180, but I can no longer lift the same weight and reps I could before. In your example of 3x8 weight vs 5x30 BW, there would be different physiological adaptations over time. I've been working out for 4 weeks now. Try 4 or 6 months at the same pace and you should see a difference. Ive just had a bad few days, 2. But if you really want to lose weight, diet does almost all of the heavy lifting. Diet is king, doing a daily 30-60 min walk is plenty exercise. Two months ago I started to lift weights and since then the scale is not moving. The best way to lose weight through exercise is weight training. Don't worry, it's okay, you are probably still losing fat at a good rate! Inflammation caused by weightlifting temporarily slows your weight loss but not your fat loss. cardio before will impact weight training. Just about any routine you can maintain safely will be good when you start from being out of shape. Weight lifting is good exercise. You can lift and lose weight (called cutting) or lift and gain weight (called bulking). if i had to choose between weight lifting and cardio, i will always pick weight lifting. I started doing a 5x5 workout regime and adding weight. After hitting 190, I started weight lifting about three times a week, and rock climbing and weight lifting for three of the other days. Weight training whilst in a caloric deficit makes your body is less likely take from your lean body mass for energy vs your fat stores to compensate for the deficit. I did that for 2 years and then switch over to weight lifting. Remember you can't out run a bad diet - lifting alone won't generate weight loss - it's a method of building/keeping muscle while reducing weight with improved eating protocols. If you’re asking if weight lifting without cardio can be used as effective weight loss tool, the answer is yes. This -- gotta put your safety first, especially with weights. Here are a few of my thoughts and observations. 2) If there are weight loss advantages to fasted weight (and that’s a big if), it is pretty unlikely that they confer that much of a caloric advantage. 25X your BW. You want to lose fat, not muscle. Now that I am there, I have upped my calories to maintenance and my training is shifting to performing well in a race 20 weeks from now. ) but weightlifting is a fantastic way to stay in shape and lose fat. Jun 17, 2024 · Weight Lifting Program for Fat Loss Knowing that lifting weights burns fat is, quite literally, only half the battle. To experience the many benefits of strength training , you have to actually Jan 29, 2019 · Losing weight is hard, but many Ask Reddit threads offer easy dieting and weight loss tips. Doing cardio and lifting weight can help with weight loss. I made a deal that for 5 days in a week, I either had to walk 1-1. personally, I do weight lifting and then do hot yoga classes, which are essentially hiit because they’re so damn hard and I found this to be giving me the results I’m If you try to lose weight strictly through dieting, or dieting and cardiovascular exercise, up to 40% of your weight loss will be from muscle and bone mass. These two things, combined with weight lifting and keeping my calories low, has resulted in weight loss pretty quickly. If you want to lose weight you need to create a calorie deficit, either by eating less, by adding cardio or other activity, or a bit of both. The good news is this, you can get by with less lifting while cutting than with bulking, because the main goal is to preserve mass, not build, so after a certain point the diminishing returns make Feb 25, 2025 · Try to tailor your aerobic training and your weight training on different days to optimize both. 60-100 days, Gardening season cleanup/planting 10 hours manual labor, I did manage to get a few sessions of weight training and resistance training after work. to build muscular endurance. I started at 204 and now at 197. 5X body weight, which is actually more impressive. I have been trying to come up with a plan to help myself lose weight - including eating habits, cardio & weight-lifting exercises, and just general better habits. For evwnaple a hour of heavey lifting (take leg day for example) vs walking. Unfortunately, I have become extremely overwhelmed trying to think of how to properly fit all of these things into a "plan. Also with the scale and app I can use the trends page to see a graph of weight loss and body fat % loss. I went from being an obese size 14 to a size 4 using adjustable dumbbells. Cardio uses more calories than weight lifting (45 mins run will burn 600 calories vs 200 for an hour workout). To convince your wife to lift, you need to show her good evidence, like this thread and other studies that show how weight-lifting is good for health and WILL NOT make her bulky. In my opinion tho, you should keep weight training. one that may work for you. Count your calories and put yourself in say a 500 calorie deficit daily. You shouldn't be lifting so heavy you have to worry about your arms giving out. But if you want to lose weight as soon as possible with less effort as possible weight lifting works the best. I stuck to the treadmill every other day and did “Couch to 5K” just until I was able to run a mile non-stop. however, my cardiovascular fitness is horrible and i know that strength means nothing if my heart isn’t healthy. Twice a day is definitely a good route to go, however I recently read an article that suggested doing cardio BEFORE weight lifting will dramatically reduce any strength gains as compared to weight lifting prior to cardio. I started off doing cardio for half an hour and about 15 minuets of weights but have now changed that to 15 minuets intense cardio and then about 30 minuets of weight 100% weight lifting. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. High-intensity exercise isn't the only way to lose weight. Plus when you walk you can do fun things like listen to a book or watch a show. You can search other posts in this sub asking about weight loss that have more comprehensive answers to this question. cardio doesn't maintain muscle So my main goal is weight loss, and I have heard others recommend to do a combo of cardio + strength training in your workout session to burn fat for weight loss + turn fat into muscle, and that doing just one won't be as effective as doing both. Also, my training sessions were no longer about maximum performance gain, they shifted to supporting my weight loss goals. For my workout routine at the gym, I’ll be honest, I was the shy newbie. . Losing fat will help make what muscles you have be more visible, but weight lifting is the way to go if you are wanting to build muscle. Haven't raced in a few years but started lifting about a year or so ago. Run 3-4 mins. It beats drinking hands down. Weight lifting can throw a wrench into your weigh-ins due to the increase in water retention but it's definitely worth it for long-term physique goals! This is because without lifting a portion of lost weight will be muscle whereas with lifting it will be practically 0. Eat more calories than you burn, you will gain weight. Cardio will help you lose weight, that includes both muscles and fat Weight lifting helps you build muscles and drop fat There's even a recent study that shows that between cardio, weightlifting, and cardio + weightlifting, only weightlifting is the most efficient. Weight loss is about diet (read: calorie deficit). When I started lifting while trying to lose weight, I had the exact same issue. When you start lifting, you will most likely retain some water. Really good stuff to keep you on track. If you want to lose weight eat less calories. If your main goal is fat loss, then it's a good idea to do some cardio, however, don't do so much that you hinder recovery. Taking one day off. I have found that lifting weights strengthened the muscles that I would use for cardio. Changing your weight lifting routine will have little effect on losing weight. Now, there is also the effect of gaining muscle in itself, which requires energy to do. I was lifting for a few months but my weight stagnated - which was all well and good as I was going real hard in the gym and definitely tracking my calorie deficit, so I tried not to rely too much on the scale - but I hated how I saw no progress in the mirror. Lots of people lose weight while lifting. It's not necessary to wait until reaching your goal weight to incorporate strength training; in fact, building muscle can enhance weight loss efforts by boosting metabolism. I've found trying to train for a race while being in a big deficit to suck. The benefit of strength training whilst trying to lose fat is that it helps to preserve your muscle mass and reduces the amount of muscle tissue you lose when your weight decreases. Cardio is not going to make you lose muscle. Post your progress pics, workout routines, rants about TDEE, and more! Members Online I too enjoy walking and have found it to be very effective for weight loss. Eat in a moderate deficit to lose fat and keep your current muscle. You should read the FAQ at either r/Fitness if you're male or r/xxfitness if you're female. My goal is weight loss. so many benefits to cardio. But I plan to do a very high protein diet, and continue doing my weight lifting. 1200 seems a bit low, but I'll assume you're at about a 500 calorie deficit, or a higher deficit if you have a significant amount of weight to lose, then I say you should be weight training at least 2-3 times a week, and heavy. But the good thing about w Weight lifting, 3x a week. Your body shape will look better, too. There are studies showing that weight lifting while in a calorie deficit drastically reduces the amount of muscle mass you lose. The rule of thumb is 48 hours between muscle groups. there was no slow transition from 2lbs/week to 1lb/week. squats, heavy bench, etc) my bodyweight numbers went through the roof. weight lifting helps maintain lean mass and has the added benefit keeping your metabolism from tanking. Then switch it up to high weight, low reps to build muscular strength. But the simple and most accurate answer to you question is NO. Either 1. But it is also a harder one to do. Diet is king. When you do weight training, your body is still burning calories after you're done your workout. Something intense but still maintainable for 30+ mins is preferable in my opinion. weight loss heart health endurance stamina leg strength Resistance training is crucial to sustained success. Cheat days I do both - a short pilates class (15-20min) before weight lifting to warm up my core and form. I counted calories, worked great. I've been on a weight loss journey now for about 4 years and lost about 100 lbs (M 26, 5'9" 280 to 180). 4 pounds in 72 days. Swimming will engage the specific muscles it engages (back, core, arms, delts, remainder to a much lesser extent), through specific ranges of motion, and with a low but high repetition resistance (I take 12-15 strokes to swim 25y, so a workout is on the order of 1500 total "reps" of a Absolutely start now. Start light and add weight as necessary. I feel confident that you’ll see results if you keep on this path! Maybe look into non-scale victories, and other ways to celebrate your weight loss without it being on a numerical scale. Even your hardest training session might burn 1-200 calories. Some muscle loss should be expected during this time as you should be decreasing ur overall caloric intake to lose weight. If you find yourself in that position, focus on the "Big 5" lifts: bench press, deadlift, squat, pull-ups, and the overhead press. I did OMAD in 2017-18 and lost significant weight (~35 lbs). I was miserable on it. some youtubers suggest putting 24 hours between cardio and lifting but its probably something that effects the really advanced lifters more than a semi-beginner In my recent experience, keeping cardio to long, low intensity only (religiously)- like two or three hours of cycling per day at less than 130bpm or casually walking for two hours is remarkably effective at spurring weight loss and due to the low intensity doesn’t make me raging starving like lifting or doing intense cardio work. It's 3 days/week and uses mostly machines, explains proper form, etc. Marathon running does not itself cause weight loss or weight maintenance. I took a break from focusing on weight loss and instead was focusing on improvements in the gym, and I’m really happy with where things are going so far in that area. If you ever hit a point where you don't think you're okay, just eat and get back to fasting another day. We would like to show you a description here but the site won’t allow us. I feel like I add weight, add strength all while still running and doing spin. In terms of gaining or losing weight it doesn't matter what you eat as long as the calories fall into the appropriate bucket. Purely anecdotal here - I tend to lose more weight/fat by running than lifting weights due to greater calories burned. I used to run all the time, about 4 miles each day but I always felt exhausted. But also, your safety and well-being should always be put first with fasting. There are pros and cons to weight lifting for weight loss. You can absolutely lose weight with strength training and without cardio, it's simply a matter of eating fewer calories than you burn. it's all just marketing ploys to steer women to the 1lb weight section 🙄). The aim is to lose fat but not muscle and weight lifting helps with this. Then I got the courage to do basic weight lifting on the targeted machines. A lot of people who wanna lose weight go start pumping iron, doing hella abs, “running” on the Elliptical 😑… these won’t do shit. 7G a day per pound of body weight is a good target if you’re lifting in a deficit and want to grow a small amount of muscle/prevent muscle loss. Also crap. For example if you squat 300lbs at 240lbs body weight that’s 1. Lifting does burn calories, but it shouldn't be your primary plan for weight loss. Gaining muscle is a different story. Also, the 5 rep range is nearly "strength" focused reps - it's supposed to be used with heavy weight and I doubt most beginners will know that or load that rep range correctly. " A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. "oh, weight training will make you bulk up and you won't slim down. 30 minutes of LISS after weight lifting seems to be the standard and you may add 1 or 2 of HITT per week as well. I know it will be difficult to put on any muscle mass while eating at such a deficit. if you're going for muscle gain and definition, you will have to commit more time to weight lifting. If you lifted weights and eat in a caloric deficit then you will still build muscle and lose fat, however I guess depending on how much fat you have and where, as well as how much weight lifting you do and how much of a caloric deficit etc. Post your progress pics, workout routines, rants about TDEE, and more! If you are eating at a decent calorie deficit and running/lifting you will see really quick results. Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. However, I am fairly muscular and want to continue my weight training throughout my weight loss. Weight lifting - strength and weight loss Steady cardio - good for heart but not good for muscles. i was hoping it was just a bad week but 7 weeks on i'm still only losing 1lb/week. The problem with a lot of people is they hear something once and believe it to be gospel, especially when it comes to weight loss. Aim to lose at a rate of 0. e your muscles increase in size due to weight lifting but you may 18 votes, 14 comments. I think in terms of actual weight loss, diet is 95% of the game. I was 13lbs down from my highest weight when I conceived, and look forward to resuming my routine post-partum. Dial in and fully understand your nutrition. That will minimize your risk of sagging skin. Cardio is best for weight loss and strength training for toning. The most I ever ate (and not gained weight) at the most intense my training ever was, I tabbed at 3400cal/day with about 65% carbs and probably at least two huge binge meals where I'd eat that much in a During your day, I would do the weight training first, and run later in the day (with at least 3 hrs in between the end of the weight training and the start of the running. But your premise that it feels pointless to lift weights when you are overweight is bullshit. There are specific weight lifting routines to make one stronger, or bigger, to lose weight, to get toned, etc. Or for people to tell /u/WeaponizedSleep to eat more. . Weight loss is about calories in vs calories out. I’m wanting to switch my focus back on weight loss because I’d like to lose another 25lbs. Different goals, different routines, and different weights (and different ways of eating). You’re doing a great job. your overall size could still reduce (I. i’m working on trying to improve my vo2 max/endurance, and i’ve begun by biking/incline walking for 10 Eat less calories than you burn, you will lose weight. I have been training 3x per week for 10 weeks and in that time I have decreased my body fat percentage from 49. I had a lot of knee pain. I do my weight lifting 4 days a week fasted (25-40 minutes). I am 65 pounds into my 125 pound weight loss journey. When my weight stands still and I feel it is beating up my motivation I start measure my body with a measuring tape. I've been doing some research online and a lot of people say weight lifting is better for losing weight but I have no idea as you get 100 different answers when you google it. 8 pounds. Also, take the time to work out a routine with her and show her the ropes at the gym, because the free-weights section is super intimidating for beginners, especially Cardio can help with weight loss. Hi guys I’m a 22 year old female, now that gyms are finally open again here in Canada I’ve been going 3-5 days a week now since the beginning of September. Weight training - most gains are made from the rest in between the workouts. Weight training is also important for maintaining muscle while losing fat. I trained everyday for a month like this (running first). While walking is a great way to stay fit and loss weight. Of course other things have to be aligned as well (diet, sleep, hydration, etc. Also - youve been doing it a month. However, I think you could do that plan with the fixed weight bars that are lower than 45 as a way to start. The study indicated that it's much more beneficial for the petite body type to engage in weight lifting as a form of exercise. Being tall, thin, and not very strong when I started body weight training, I maxed out a push-ups (for example) at a relatively low number, no matter how many/often I did them. There are 1,100 calories in a big mac meal, while weight training burns 200 calories per hour, and running burns 100 calories per mile. Stop eating so much sugar, control your portions, and WALK (walking at an incline is more effective/easier than running for weight loss). Upper body push, upper body pull, lower body push, lower body pull. 5-1 pound per week. I typically do about 20-25 min after my weight lifting sessions. I started at 212 pounds, got down to 207 now I’m back to 210. When we start or intensify lifting, we're creating micro-sized tears in our muscles. After a month (after hitting my 5km 20min goal) I switched back to weights first and quickly progressed towards some awesome upper body gains. But, if you do have to do your weight training and cardio on the same day, stick with weights first. On the other hand, if you are engaging in heavy resistance training while you also diet and engage in cardio, much of your muscle and bone mass is maintained. The top two rules of weight loss on GLP-1's: 1) Eat a minimum of 100g's of protein daily. but, if weight loss is your first goal, cardio, cardio, cardio. I aim to eat 1500 calories per day which was determined by MFP with a 1000 calorie deficit. During diet‐induced weight loss, resistance training is the most effective exercise modality to preserve lean body mass. 2) Resistance/weight training are critical to your success. However, if I just want to lose weight instead, can I keep working out as I do with weights. Lifting weights can help with weight loss. Some days with a weighted vest. Everyone is different. Do cardio for health, and also to burn some more calories. I find that I have the same level of hunger after burning 700 calories in an hour long run as burning 300-500 calories in a two hour lifting session. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! my workout routine consists of doing cardio for 30 mins followed by moderate weight lifting every single day. Heavy weight lifting revs up your metabolism for longer than cardiovascular activity alone and more muscle mass will burn more calories in a resting state than less muscle. It's tough to put on muscle while losing weight, but lifting while losing weight will mean that you lose more fat relative to muscle because your body holds onto muscle that's used regularly much better than muscle that isn't. On a side note, I am on a similar plan, and currently weight lifting x5 a week and mat pilates almost daily with the added cardio and eating similarly at about 1500 calories a day. I am 5 foot 8 inches (female) I eat 1800 calories a day also struggle with binge eating disorder but have improved drastically I workout 3 to 5 days a week Cardio for 20-40 mins each session and weight training for 15-30 minutes each time 2 reps of 15 on multiple arm and leg machines My job is physical I get 9000 to 15000 steps a day plus this is possible. First, the cons: it increases hunger cues, which can make it tougher to stick to a calorie goal. You don't technically need cardio. Weight training while in a caloric deficit will help maintain your current muscle mass. I track what I do. On days where I'm aiming to lift heavy, I do a very light 5-10min cardio warmup just to get loose and get blood moving. By simple I mean core muscels with free weights, 1,5 hours in gym each workout) I would recommend you to keep doing weight training as it is great for your body and can help your cardio workout. Healthy weight loss is defined as losing 0. Does not matter what workout you do if you aren’t eating in a deficit. What changes is the amount of cardio or weight training I do in a given workout. Tues Thurs 20 min cardio followed by 40 min lifting. People think dieting = body fat reduction. it was just a very noticeable slowdown from a consistent 2lbs per week weight loss to 1lb per week overnight. Body builders have different routines than power lifters or cross fitters, for example. 105 votes, 122 comments. The key points as far as swimming and muscle development go are "specificity" and "progressive overload". This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. I still want to get rid of the stubborn fat around my mid section. The only way to lose weight is to eat at a deficit compared to what you’re burning. Yes, you can lose weight with diet and cardio exercise, but many years of experience and personal research have taught me strength training is the most viable way to make a change, and keep it. The reduced energy weight lifting I did actually allowed me to break through a plateau. Lifting weights doesn't have much to do with weight gain. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online 30-60 days Short sessions of resistance training, 15-30 min walking for a few miles every few days. The average weight training session can burn more calories then certain cardio. I switched to doing HIIT cardio about 3 weeks ago (10 min). On non lifting days I do a longer pilates class (30-60 min). A normal 45 minute weight training session for me burns like 230calories. Fat is quick to drop, but muscle takes much longer to gain. I have accomplished what I have using a mix of weight lifting and cardio. What you need to do is eat less or do more cardio. I'm 5"4F and trying to get down to a goal weight of 115. Lifting is super super fun, especially once you let go of the stupid myth that lifting weights makes women bulky (again, seriously, you won't. Weight loss is achieved with a calorie deficit… Weight training and cardio can assist with this process. Jul 6, 2017 · "Walking the dog is a great way to get exercise in! I started by committing to 30- to 40-minute walks every morning and night, and then slowly upped it to an hour or more. We all lose a little muscle when losing weight, it’s not really noticeable unless we maintain a deficit long enough to become underweight. doing cardio after strength training will not help you lose weight and instead just focus on strength training. Comparatively, strength training is superior to cardio training for the purposes of fat loss . Then two weeks after I started (ate no fewer than 50-60 net carbs per day) I went on a carb binge. At that point, I was Weight lifting itself will not make you lose weight. 3-4 30-minute workouts a week will give you results. Now, remember that the main process of fat loss is a caloric deficit. When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. Weight lifting does not burn all that many calories unfortunately, although it does have clear health benefits and if you enjoy it that is also a serious advantage. It's part of an important and healthy fitness routine! For those looking to lose weight, it's especially important because when we lose weight our body pulls from energy stores. Some dumbbell stuff (idk if you think squats are awkward but she does do those with dumbbells). If you are not losing weight while it means you are not eating at a calorie deficit. Weight training is done to increase and or preserve muscle mass, and is very important when dieting. For overall body composition, lifting weights and yoga are the two best things anyone can do, in my opinion. When I added strength training (e. This is covered in more detail in the wiki. Personal honesty and self accountability will get ya 80% or the way bud! If weight loss is your goal, I recommend adding cardio after your PT sessions. From intermittent fasting to cutting out protein shakes, these 10 strategies helped real people drop pounds. Combining both cardio and strength training is a well-rounded approach for optimal results. So if you want to have the look of someone 20lbs lighter, based on no lifting you actually only need to lose 10-15lbs. Just keep in mind that weight loss is just a math problem of calories in, calories out I am almost 7 months into my weight loss journey, 24 kgs (50 lbs) lighter and about 15 kilos to my ultimate goal weight. All your efforts will be wasted if you don’t eat at least 100-150g of protein a day. Your body needs time to rest) I highly recommend weight training first and running second as it is much easier for your body to recover from the gym than from a run. it was very sudden and the only thing that changed was swapping 30 mins of cardio for ~45 mins of lifting. " Such crap. While true, it's incomplete. Or "women should ONLY do cardio cause weight training will make you look like an Olympic body builder". Getting started with weight training can be an intimidating endeavor, leaving beginners confused about what exercises they should focus on. Didn't lose any weight, wasn't happy with the diet, and it didn't affect my workouts though I did lose motivation. if you stick with this 4-5 times a week, you should see results (especially with the cardio). Takanos blurb on nutrition was similar. I was never a full-time professional athlete and I trained at most 6 sessions a week, for very brief points of my strongman and weightlifting life. Cardio of any kind will help burn additional calories, so if you like doing it, do it! Now if you want to 'tone your body' that means you want to build muscle. As I said, I am an enormous fan of calisthenics and don't myself use any weights at all. xtcb chu mqoklg obpkq aoow eyfpz mpf kqgmlfjv czdj lhatge bpb drgy esvkvg vnmehox kazde