Do i have to lift weights to lose weight reddit I'm pretty sure, for the first 2-3 years of my lifting life, I was eating around 60-80g of protein a day. I'd be willing to go 5 times a week though. I know it can be done but i'm just looking for people who have done it and what advice they can give and honestly just looking for a little motivation. For overall body composition, lifting weights and yoga are the two best things anyone can do, in my opinion. And if a person was to keep food intake the same, but start lifting weights they might even lose weight due to increasing caloric expenditure. Yes you should be lifting weights using the progressive overload method. Of course other things have to be aligned as well (diet, sleep, hydration, etc. The other aisle " Lifting heavy promotes many things. It's more important to lose weight than worry about loose skin. As I workout in the morning and it is not that difficult, I have enough energy in the day. Lifting weights will not only put on muscle but also prevent muscle loss during fat loss. Don’t do cardio before lifting, because it will tire you out. I have done the workouts consistently 5 days a week. your overall size could still reduce (I. skinny but still with pockets of fat and no muscle mass. Most programs have periodic deload weeks specifically because your body will benefit from an extended recovery period every now and then. I am 6’3 male 187lbs and at my ideal weight and still have a big stomach but skinny everywhere else. lose some weight. 20-30 minutes before bed, they work well and taste good. We would like to show you a description here but the site won’t allow us. Eat less calories if you want to lose weight. 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. Once I reach my goal weight I will probably up the lifting time and do more 3 mile runs. presumably you’re aiming for fat loss, as opposed to weight loss, and strength training is the best way to ensure that the weight you lose is indeed fat. If you have a more serious illness or are experiencing severe symptoms, it is best to rest and not lift weights until you are feeling better. My goals in life are 1. Especially when over 30, the best thing for weight loss is hypertrophy training and caloric deficit. For best results, include full-body workouts that use compound exercises (those that work multiple muscles at once). If you do cardio in a deficit, you will burn and lose more muscle than fat. Also, muscle weighs more than fat. There is no way to spot fat reduce. I have tried lifting heavy weight while fasted and it just doesn't work well. 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. But the thing is I absolutely hate lifting weight and/or strength training. There are a lot of benefits of cardio for your cardiovascular system, but strictly to lose weight, it's like 80+% diet and 10-20% exercise, and that's any exercise. I'm weird in that I do my cardio first even though lifting is my main focus. My story: Started lifting weights in November 2021 and I'd always walk on an incline for half an hour because "that's what I was taught and told to do for weight and fat loss. Lifting weights and adding muscles will increase your metabolism, aiding in fat loss (and make you healthier and look better long term). Always push your body, do that extra rep or put on more weight when you can. I personally lost most of the weight first, I was lifting the whole time. I usually recommend incremental changes. Maybe youre done around 2 or 3 so you have five hours to do whatever you want, plus sunday as well to wrap up any errands. Read a couple different things on this topic. I’m lifting more weight and I do feel stronger. I’ve dropped as low as 174 without lifting a single weight. Lifting weights can help with weight loss. People that bulk up when lifting try VERY HARD to actually bulk up. I have weight bench and dumbbells I use for 15min and then I go walking for 45 mins. I also don’t think I lost fat at all. For evwnaple a hour of heavey lifting (take leg day for example) vs walking. Muscle on your body, earned through weightlifting, burns more calories than other weight so there is a benefit there. Just slight pushups, cardio etc I do love swimming though. If you build muscle first it's bit easier to lose weight. Really, what it does is allow you to do a few more reps at the same weight. doing cardio after will still raise your metabolism and speed up recovery. On some days I make mistakes by eating too many carbs and because I want to maintain a calorie deficit as my first priority, I don't eat enough protein on those days (enough meaning 0. But there are other options. It takes ages, but you will gradually shed fat and build muscle. That is it, that is all. If you were to lose weight via diet and did cardio and no weights, you would likely end up skinny fat, i. (At least, in an absolute sense) You can't gain muscle from Cardio, only weight training. Do whatever dumbbell exercises feel comfortable to start but what’s key here is that as that gets easier you increase your reps (for example, 8,10,12,or 15) and then once you get comfortable doing 15 reps at a certain weight you then increase the weight for that exercise. You need to be in a deficit to lose weight. Cardio will burn calories during the activity. Generally, even if you're lifting heavier weights, the act of weightlifting doesn't burn a lot of calories. You can’t outrun a bad diet. I also track calories and I fall between 1600 to 2000 a day. I'm still able to make gains in the weight room. 8 grams of protein per pound of weight is sufficient for muscle growth when weight lifting. Getting a bit flabby since becoming intercontinental champion. You can literally just lay down and not eat. Workout-wise I was thinking HIIT, ab workouts, sauna and heavy lifting. hi the principal driver of weight loss is a net caloric deficit. If anything lifting affects running more than running affects lifting. I’ve lost significant weight and noticed muscle growth, still have a lot to go! Good luck brother. I avoid carbs as well and have no issues with lifting weights, even on a deficit I have fast regeneration and enough power for a workout after a long workday. doing cardio is essential Weight lifting is good exercise. So my plan right now for the gym is to do HIIT cardio but I read that I need weight training to lose weight too. If you spend more calories than you consume, you will lose weight. 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 You don’t really want to be fasted more than 14ish hours when you lift. Definitely lift while losing weight, and run a program like Starting Strength that focuses on making you stronger. 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. Many people that have that figure that so many people desire lift weights religiously. Like it doesnt hurt to lift weights with the primary goal of losing weight but you have to pay a lot of attention to your diet and activity. If you like weight lifting more than cardio, by all means do it while losing weight. Doing cardio and lifting weight can help with weight loss. 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. So I was thinking about doing another workout in the I used to have nights where I'd do both cardio and weight lifting but it's gotten to the point that I'm now lifting heavier and heavier, and my cardio training is becoming longer and I'm running faster. It gets me lose before a tennis match and feels great. Right now weight loss is my priority, so I lift 4 days a week for ~25 minutes per session, alternating upper body and leg days. I feel like I can hammer the forehand faster when I’m not lifting weights. Still managed to get to 315/225/365 squat/bench/deadlift. You can do every lift basically every day if you program it right. Even 10-30 mins per day of walking will improve your health over nothing) Edit: cardio for weight loss is important because you could do cardio for 45 mins without actually stopping where as in weight lifting you have to stop, that's why cardio burns more calories. I don’t think looking like a Bobby lashley is important but it does help people who have no mic skills get a push and to be honest most of this roster don’t have the later. Every since I got back hard into lifting, I have to have eight hours to feel good mentally and physically. The results were like night and day. Most often, you’re not going to have both. You’ll see the weight drop this way. Yes water retention occurs when you begin lifting weights, but this happens in the first few weeks of lifting. You should do your max weight first, rest 2-3 minutes, and then do another set 10% lighter. Im not very happy with my body and my arms have gotten thinner as well. I alsways recommend people start with full at home workouts. Lift heavy ass weights. So I have not lost much weight. Each day has enough trouble Light weights or heavy weights doesn't really matter in your case - as long as you lift within a rep or two to failure. More sets. You don’t want to be skinny fat at 140 lbs, you want to be toned. But that could have been what made me lose so much weight and lower my bmi as well. Within reason, the harder we lift weights the more protein synthesis we get. I just have to eat a lot to do it. the classic 8-12 reps is usually a nice place to start. If you are lifting and your hunger is out of control, it’s probably your metabolism revving and it’s also your body telling you you probably need more fuel - if you want to build muscle. Yes, muscle weighs more than fat, but at your level of training, you should be plenty capable of gaining muscle while also losing weight. Make sure you do those big muscle groups with your lifts! Posted by u/painting-gods-to-nat - 1 vote and 18 comments Can confirm. Another exercise you recommended is pull ups. if i had to choose between weight lifting and cardio, i will always pick weight lifting. 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. But your original question is vague, and based on that you can only make assumptions based on the law of thermodynamics - body mass will remain constant when caloric intake matches caloric expenditure. So I'm just trying to lose weight, become stronger and accommodate my body to regular physical activity and then I'll try my hand at working out with weights! You will lose a lot of the muscle you have as you lose weight if you don't eat a good amount of protein and do some resistance training. This is now my fourth attempt. I've been slowly changing my exercise habits over the last few months, such as walking and doing yoga several days a week. also making sure you are getting in I adore cardio and weight lifting, so I currently lift 3-4 days a week, run once, soccer practice which is cardio conditioning for 90 mins and soccer games which are 90 mins no break and 45 mins prior warm up. If cardio is your main focus, then you should do it first so that you have to most energy for it. But you may have loose skin at the end of it. 6-12 reps. It's all cool being told "You gotta have a routine, do this much time a night, have a protein shake straight after your workout, have a bedtime shake, a morning shake, eat lean protein and brown rice, snack on nuts, try oatcakes and rice cakes as snacks, get some amino acids, get your vitamins in etc etc etc". Weight loss is about diet (read: calorie deficit). I need to clarify what I mean by 'heavy lifting'. Please just know the first place you gain fat will be the last place you lose it. If you want to lose weight for health reasons only. I’m in your position and what is working for me is cutting calories (1500-1700) to lose weight but lifting heavy and eating a high protein diet (. Try and do Reverse Pyramids and look at doing 6-8 reps for 2-3 sets. Me personally, I have lost about 12 pounds and a some strength I used to be able to squat one rep of 225 pounds and when I tried while fasting the other day I could barely move The issue that gives rise to the misinformation you’ve likely heard is that if you burn TOO many calories or do excessively long or intense cardio workouts and don’t fill the increased calorie deficit, you will lose weight much faster and faster weight loss can lead to increased muscle catabolism (muscle loss). People think dieting = body fat reduction. Purely anecdotal here - I tend to lose more weight/fat by running than lifting weights due to greater calories burned. This is because without lifting a portion of lost weight will be muscle whereas with lifting it will be practically 0. So if you want to have the look of someone 20lbs lighter, based on no lifting you actually only need to lose 10-15lbs. You want to lose fat, not muscle. Give these a shot. But that's not a requirement to lose weight and keep up a good fitness routine - most of my exercise is free. You don’t even need to move to lose weight. The one nuance is that resistance training (lifting weights is one kind) is associated with not losing muscle mass. your metabolic rate increases the more muscle you have. " I’ve been following a lifting dumbbell plan (Movement with Julie) for 7 weeks. You might burn more calories with cardio but given you have the same calorie deficit, you will lose more fat if you lift weights. For college student i already have enough expenses, but i have those containers that easily weigh 2+kg(food containers) if needed i can utilise those. If however you're going for the underwear model look that 99% of people want, the key is to: first, get the abs you already have visible by doing enough cardio to get down to some ridiculous bodyfat percentage. Dieting also reduces muscle mass. Ideally, a set is performed in a recovered state, with minimal muscle fatigue. I used to do weight lifting AFTER cardio and I found I lacked and didn't get results as great as weight lifting BEFORE cardio. It’s uncomfortable to lose weight. That way I maintained my muscles. For a 3 day split I like full, upper, lower. 97 calories because you have less stored body fat and so on till you have lost enough bodyfat that your new maintanence calorie intake is 2100 which then means you dont really lose anything. If you want to lose fat and not just weight, lifting weights is going to be extremely beneficial. You can also point me to something to read that explains this dichotomy between 'lift heavy to get big' or 'do more reps to activate if you are on a bigger weight loss journey and want to continue, i’ll say this—weight lifting is amazing for maintaining (or potentially building) muscle mass while losing weight. First, the cons: it increases hunger cues, which can make it tougher to stick to a calorie goal. Just because you lift weights doesn’t mean you’ll pack on a load of additional muscle, especially the longer you lift weights. Yes you may get to your goal but body recomp wise you may not like how you look, Aka “skinny fat”. When you lose weight first, you'll feel better and just existing is easier. This can have quite an effect, but don't expect to look like henry cavill in a few weeks. The thing is, at the beginning of my fitness journey I got a good start because I had a loss of appetite from other factors, and I was able to lose about 15 pounds fairly quickly. I have done it and I feel weak. 2 years ago i lost 20 pounds, i went from 150lbs to 130lbs (i stopped weight lifting all together & focused more on body weight workouts instead) i was looking way too bulky. Was 360 but did football and wrestling. Walking, jogging, bicycle, jumping rope, etc. Yes but OP didn't mention body composition. This forms one 'set'. Ideally you'd do both. Increase in muscle will help your BMR and will help your body burn more calories at rest. I mostly do cardio on days I don’t lift. Alternatively, you can do a cardio warm up then jump in on weights. I'm on a diet now, counting calories. Oct 9, 2019 · You don't have to lose weight before lifting weights if you want to build muscle. . To lose weight, you are going to be hungry. I've been going to the gym for about 2 years, though the first 9 months of that wasn't on a program or anything. Generally we go to the gym to lift weights to stimulate proteins synthesis. The lose skin around the stomach is going to be a problem, usually, but the arms and legs it depends on how much muscle is added. You lose fat (and muscle, sadly) by eating less calories than you output. I think other people do too, and then if you would to build muscle you have to shift gears and eat a ton and lift a lot. Lifting will help you maintain muscle while losing fat. I have recently re started intermittent fasting and want to lose weight. 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. e. The only way to lose weight is to eat at a deficit compared to what you’re burning. I attribute that to mostly genetics. If you look at exercise as a means to burn off the calories you’re eating, you’re going to have a bad time. You’ll lose “weight” and muscle by just doing cardio. If you want to lift, lift. But over all I think muscle through weight lifting give me a sense of confidence I have compared to cardio. 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. I'm doing a bodyweight routine right now and it's kind of addictive to see myself get closer and closer to being able to do pull ups, or being able to do push ups with This is what I do. Well, I am tired because I am cutting intake to 1500cals to lose weight. Maximize your strength gains and use what energy you have left for cardio. I have been going to the gym since January and have been building muscle while on a 1500 calorie intake (200g protein intake) . So don’t do that. Also, losing fat overall will cause you to lose face fat. I do believe you should do thins you enjoy, but if you want to look “toned” then it’s best to lift, plus you burn more calories lifting weights AND cardio VS just cardio alone I'm 30lbs into my weight loss journey and i'm doing so by calorie deficit (I have 130lbs more to lose!). Lifting weights doesn't have much to do with weight gain. If you search for before and after pictures on reddit, you can definitely see changes in peoples' faces after they lose weight. But your premise that it feels pointless to lift weights when you are overweight is bullshit. When I started lifting while trying to lose weight, I had the exact same issue. I know Famous people with Dr in their names have been sketch in the past, but she isn’t giving advice on a radio show. Then no lifting is not necessary. I've seen a great improvement all around by switching to cardio after weights since I started 3 months ago. During that time your body will literally use itself for food. The ones I’m thinking of added quite so it helped fill out those areas. When you arent getting stronger or bigger, increase time in the gym. Weights will burn less calories during the activity but they will increase your basal metabolism, both during the recovery and in the long term, since You can lift weights and lose at a slow/steady pace (1% of your body weight per week). For me it was a mix of both: I needed a jumpstart, but I had/ have an interest in lifting - Once we got into deadlifts and I wanted to keep going, I knew I had to have someone watching my form regularly. Good luck! 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. The answer is a calorie deficit is needed to promote weight loss, independent of lifting weights or not. However, if I just want to lose weight instead, can I keep working out as I do with weights. Do cardio if you want to improve your heart health (and general health). You don't need to do body building to get a good physique, but you do need to lift/exercise. I then do either a 5k bike ride, or a 3k run. 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! First off - weight lifting doesnt lose weight. Jun 17, 2024 · How To Lose Weight; Does Lifting Weights Burn Fat? Benefits of Lifting Weights; Weight Lifting Program for Fat Loss; Your Takeaways; Editor’s Note: Weight lifting itself will not make you lose weight. Is this too much? Doesn’t protein intake have an inverse relationship with longevity? This article states that consumption between . Now that I’m into weight lifting, I barely have to do anything for legs to look huge and my calves get compliments on the street lol Posted by u/fallenbirch - 54 votes and 7 comments Lift weights eat steaks. I start with weight lifting for about a hour and then do 10-15 minutes of cardio. (If you're also concerned about running better or cardiovascular health, do light cardio for warm ups before lifting and on off days. For a 2 day split I do 2 full body days. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. Don't be a hero every session, let your Nervous system recover. If lifting is your main focus, then doing cardio last is best so you can ball out while lifting. I'm lifting weights at the gym 3-4x a week. This is covered in more detail in the wiki. So long story short--pick the weights. Being 190 pounds and trying to run a half marathon fast is probably harder than doing it as a 140 pound runner. Im a mess by the end of it 😂 If you find the cardio most enjoyable, make that your priority. With this term, I mean lifting a weight that you can only perform 2–10 repetitions before muscle failure. The reason we can gain weight as we get older and our metabolism slows down is we lose muscle as we age if we don't work it. You need to eat to put on muscle. Still no lower abs. I lift much less and cant do all the reps I used to do even if I go on lower And for the average person who isn't an athlete or training for a specific event the ability to row / cycle / jog for 20 minutes at moderate intensity and still lift decent weights will be better than doing no cardio and lifting those same weights plus 10 or 20 lbs. Since It’s often unplanned I just put in extra work on my weak points. When I do have the time I get an extra gym session in. I feel like I'm ready to add going to the gym to weight-lift a few times a week as I would like to be stronger and burn more calories. Just because someone wants to lose weight doesn't also mean that they dont want to do other things such as build muscle and endurance. This past week I started walking and lifting weights. Weightlifting will help you maintain your muscle mass as you shed pounds. Edit:- I usually do pushups, squats and burpees at my academy. 1 pound of muscle burns twice as many calories at rest than a pound of fat does. Are there any way to do weight training and strength and conditioning at home, i don't have any equipments like dumbbell. If a person wants to do weight lifting (which IS good for losing weight, actually) or run, then they can do that to help lose weight, and shouldn't be shamed for it "not doing shit". In calisthenics you have to do a new position or skill and progress is slower. When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. Usually I just do 16 hour IF fasting. If you want muscle you have to lift weights, no way around it. It will also help with the loose skin. I would also highly advise against cardio training (jogging, cycling etc. Now here is the problem. While walking is a great way to stay fit and loss weight. I had an eating disorder as a teen and spent so much time at the gym and doing YouTube workout videos that I don't think I can go back to those things. The longest I've ever stuck with weights was 2 years. Add accessory work like in ICF? Or do more reps with lower weights and switch the program? Stronglifts also says to lift just 3 times a week to have time to rest. Im trying to lose fat so my mind set is don't worry about how much weight im lifting or the number on the scale. You will lose weight, but not the type of weight you want to be losing. I train weights with my brother in the gym. Results happen quicker than you think; although your body won't transform that fast, you'll notice that exercises get easier and easier to do or you're able to lift more weight. Say going to the gym and lifting weights every Wednesday evening. If you’re in decent shape and just want to start working out seriously this is a good option. As for the rest, do both, lift weights to main muscle/gain strength and then do whichever cardio you want to help supplement the calorie deficit. I work out (weight lifting) 4 times a week, and I eat a lot right now to gain musclemass. I find being loaded with some carbs allows me to lift heavier and results in better muscle retention while cutting. if you Honestly it's up to your personal preference and goals. I lost a good amount of fat and went from 160lbs to 150lbs. I know some people who lost quite a bit of weight primarily through lifting weights. ). I have lost 60 lbs twice in my life. Otherwise, as long as you’re doing it consistently, it’s all good. My weight fluctuates by less than a few pounds up or down from about the 175 mark. Lifting for your goal is the key. you won't lose more weight, necessarily, but you might see some more body recomposition, which is even Other movements you may have to drop down to lower weights like for triceps, lateral raises, flys, etc. Kevin Lee specifically has said that he doesn't lift weights (first JRE appearance maybe?). you don't even have to do any cardio and can lose significant amount of weight! if u want to hasten a process by a bit u can do light cardio which burns calories which in turn leads to a greater weight loss (than when on a deficit-diet with 0 cardio). Cardio burns much more calories than weight lifting. If your goal is weight loss, your number 1 priority should be your diet. Trying to lose about 10 lbs of fat. If you do a good cardio session before weight training it can hinder some of your weight lifting, and your results. Studies I have read put that muscle loss at 30%-50% of weight loss if you aren't lifting. Start by committing to doing one thing once a week. That said exercise offers various benefits including that it will help you lose weight. If I have the muscles with which I can lift up a man weighing 100kg over my head, that strength gives me confidence. She’s a biochemist. Whether you gain or lose weight is primarily dependent on tour total caloric and your macronutrient intake. I've been lifting for over a decade now and in my 30s so this is just want I've learned with my body so could be different for you! I've been both running distance and lifting for years. Plus doing bodyweight and running in rhe same exercise what I'm currently doing can be pretty tiring. Listen, you do not want to lose WEIGHT, you want to lose FAT. be healthy 2. Hey man/ma'am, I used to have that same issue. Depending on your goals. Your warm up sets are based as a percentage of your first set. Backhand 2 hands though feels slightly more solid when I’m lifting weights but I do lose a bit of flexibility. Also - youve been doing it a month. 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. High Repetition Lifting Causes An Upregulation Of Stress Hormones Like Cortisol. But if you want to lose weight for aesthetic reasons, you need to lift. this will help you press/lift/pull more weight and maximize muscle hypertrophy that will burn alot of calories as your muscles repair and rebuild. If you just diet and do cardio with little or no weight lifting, you won't really get fit, you'll lose weight, but your muscles will stay the same. I plan to do intermittent fasting + calorie deficit. Will prob stay away from weights from now on. If you want to lose weight eat less calories. However, I don't know where to start! Therefore, if your plan is to lose weight, and to gain enough muscle to have a toned look, it will logically take you way less time to reach your goal if you lift while eating at a deficit as you lose, then see how much muscle you have at your goal size, than it will take if you try to lose fat without lifting weights and then start trying to There are pros and cons to weight lifting for weight loss. 6-. The third thing I tried was heavy lifting, no ab workouts, low carb diet. one being the production of natural test etc etc " I love lifting heavy. I lift 3 days a week and I do cardio 2x a week. Weight lifting specifically builds muscle mass and the afterburn will give you more bang for your buck. Or does weight lifting do nothing for losing weight? & SHould I just stop lifting weights and do 4 days of I think the most important thing people forget with weights is progressive overload. It slims down the weight (fat) you currently have so you looked toner, often times slimmer. However, when you lift weights, you gain muscle, and muscles allow you to burn calories faster because they increase your bodily calorie requirements to maintain them. It is like my strenght is gone all of a sudden. You can't lose fat from weight training, only from Cardio. However, weight lifting can help as it can help with muscle maintenance and growth. However, since I started lifting weights I was 5kgs heavier. For a given calorie deficit, weight lifting is better than cardio for fat loss. But I like exercising 2 or 3 times a week and for a couple of months I was doing cardio + lifting Problem is, I simply hate lifting. so on a defecit you have lost 200 calories of fat to just sustain your current body, tomorrow you will only lose 199. If you are not lifting, you will burn off muscle. She has a website called findmyfitness all about nutrition research. If you've been at it for 6. Do about 15-20mins if cardio at the end of you weights workout. 7 g of protein per lb of weight) to gain muscle. You also shouldn't be increasing work every single workout. Or at the very least, exercise daily and eat a set amount of protein. You lift weights to ensure that the weight loss is fat and not muscle. Do cardio for heart and general health. 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. I’m just trying to lose a bit of weight, though. There are studies showing that weight lifting while in a calorie deficit drastically reduces the amount of muscle mass you lose. Then break for lunch and after put everything away, fold, do dishes and put everything in your fridge ready to go for next week, etc etc. If you have a minor illness like a cold, you can still lift weights, but you should take it easy and not push yourself too hard. Plus, every bodybuilder or weight lifter that I know personally trains cardio for 5-10 mins before or/ and after every workout Also you want to save your energy for that weight lifting so you can tax those muscle fibers without the fatigue left over from your cardio. Sometimes shorter if I don't quite have the time or if my IT band is in a bad mood. The group that spread the reps out over twice as many days/ week made twice as much progress. You could look into kettlebells if the more standard barbell and dumbbell are boring to you. Fat too of course but at a similar rate so that your body fat percentage will stay high. They’re all a bit boring and simple so the least they could do is make it look believable by being in shape. It has been proven that lifting weights burns fat 3x more effectively than cardio. You don't have to lift weights to lose weight, you have to lift weight or strength train in any way in order for your body to actually go for your fat reserves and not just your muscle. Why? Because lifting weights helps you retain muscle while losing body weight so more of that weight you lose will be fat instead of muscle. I'd do enough to make a big positive change, but weights, for me, have turned out not to be a long-term solution for fitness. The average weight training session can burn more calories then certain cardio. You often do 45 mins - 1 hour and some exercises might be done for 3x15 reps etc so you're getting that eccentric heart hypertrophy too. I'd start out liking it, wanting a change, being into it, but then eventually I'd lose interest. Do not do max lift exercises often to check your strenght, it isnt beneficial. The first mentioned that cardio before weight lifting is better for muscle growth, where afterwards it can cut the growth by around %50 but be better for weight loss. Since I don’t have a ton of time to spend in the gym my main focus is on diet, quality reps at or near failure, diet, sleep. But lifting 3-4 days a week is a big change and I love it! Before I was running like 5-6 days a week and it killed me! Weight lifting isn't just about pure strength though, it's about endurance too. Some people might advise to do lots of cardio, or do lots of weight lifting. Don't overdo them!! Also related: I used to get 5-6 hours, max. But if you do Creatine isn't magic and it's not steroids, so don't expect too much of it. Train your whole body in intervals, giving the rest of your muscles rest, dont overtrain. A good cardio exercise burns the most calories but you want to keep weight lifting in order to grow and define muscle and do cardio after weight lifting and not before to protect muscles. Weight loss happens through calorie deficit which is best done through your diet intake. ANd just lowever my calorie intake to be on a negative. You can lift and lose weight (called cutting) or lift and gain weight (called bulking). Your body shape will look better, too. Now if you still want to incorporate cardio tho (I’m a fan) keep it at a moderate level post lifting, or do things more like box jumps and sprints. Hi, I’ve been actively lifting weights since April and I’ve been keeping track of my progress and so far, my lifts has significantly progressed and I lift a lot heavier now than when I started. Girl here, I agree. Not that there's ever anything wrong with a bit of lifting as well. 3-4 30-minute workouts a week will give you results. I ended up losing a bunch of weight through a very strict diet and a ton of cardio. Most overweight people just getting into weight lifting might be able to do a few pull ups most people probably can’t even do one. I have the same issue. Lots of fighters do more explosive movements because that's more applicable to fighting, but heavy lifting like squatting doesn't necessarily translate. If you wanna lose weight just keep up the Cardio. ) but weightlifting is a fantastic way to stay in shape and lose fat. e your muscles increase in size due to weight lifting but you may Repeating what everyone else says, do both, most guys, not saying you necessarily, focus on losing weight and think they will look great but they end up skinny fat, putting on muscle helps you look better, is a good workout, and can help keep some of the fat off if you keep at it, my mistake was thinking, “I won’t touch weights till I get to a low weight”, start now If the whole goal is to lose weight and not to develop your musculature, perhaps cardio would be more appropriate than lifting. You will build slightly less muscle on a surplus and you lose slightly more muscle on a deficit if you don't get enough protein. TLDR: 2 groups did the same amount of total reps with the same intensity (weight). Spent the first 21 years fat. I have a damaged shoulder from a… Just wanted to get the general consensus on those that weight lift to build size and muscle, wanted to check in and see how much weight and strength y’all have lost. So here’s the thing. If you are trying to lose alot of weight your are going to be eating at a deficit for many months. To lift weights is complicated if you want results. Lifting heavier weights consistently will build more If you want big abs then by all means do high weight ab exercises like weighted sit ups or the weighted crunch machines some gyms have. However, if you can't do a single pull up, then lift some weights! Weights allow you to use progressive overload by just adding another 5 pound plate. Yesterday we had leg day and today we had biceps and triceps. I've lost 200lbs before and I didn't have tons of loose skin at my lowest weight. Protein and fats are necessary for your body but carbs are completely optional. No power at all. I've been building muscle for the last 6 months and been on maintenance calories for that time. heavy lifting does exact a toll SO with that said, just listen to your body. Most “fitness guru” recommends 1gram of protein per pound of weight. Personally I have seen great results in a mix of cardio, and weight training. Try 4 or 6 months at the same pace and you should see a difference. I don't do either to lose weight. I use to weight 180lbs im 35 years old now I had back surgery 5 years ago and i'm still in chronic pain and can't lift or really do anything beyond walking. Strength training doesn't burn many calories in and of itself. Focus on the number I get when I measure my stomach. If you were to just cut down now without lifting you’d lose all the fat, but also lose all the muscle in the progress. You don't just walk in, deadlift your 1RM and then leave. As others have said, you can't target where you lose fat, you just have to lose it everywhere, and that will include your face. Do you not want to do both? To lose the fat off of your face, you just have to lose weight. But don't do it for weight loss. You still get strong. the question was can you lose weight without any cardio and by lifting weights alone. First time I did it without any form of exercise, second time with the gym. Hello I am lost at this point and have no clue on what to do. But at 165 I probably don't want to lose any more weight or ill have to buy new pants which is what I don't want to do. 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. Lifting does burn calories, but it shouldn't be your primary plan for weight loss. I (23F) want to lose 90lbs (I currently weigh 209lbs). I have been working out regularly but it is not intense and my calorie deficit is not big either. While true, it's incomplete. You can spend an hour jogging on a treadmill and burn like 300 calories. Well, the thing is doctors have told me not to fool around with heavy weights, and I'm not the most careful person, one moment of bad form could be horrible for me, acc to the Doc. At all. I do have a semi-physical job that requires me to lift heavy shit sometimes but I have no desire to lift weights at the gym. It’s already there, and you therefore have the benefit of already being decently strong. As long as that number is getting smaller I know I'm making progress. I know that is cause for being tired. Then I do a run, ideally 5 miles. As others have said, what you're describing is a recomp. It's simply the most boring thing in the world for me :( and I'm more and more unhappy exercising because I have to lift. I used to do 15-20 reps with my lower weights. The simplest way is lifting weights because the progression is obvious: more weights or reps or sets on a given movement. My TDEE is set at 1522 and Cronometer gives me more or less calories based on my watch. She’s got some good stuff about fasting. I don't know if it's helping at all or if it's just wasting time. Feb 26, 2025 · How often should you lift weights to lose weight? Strength training for weight loss: 2 to 3 days a week Shoot for 2 to 3 days a week of strength training. If I have the energy to do cardio after a lift, cool. cardio doesn't maintain muscle If you’re asking if weight lifting without cardio can be used as effective weight loss tool, the answer is yes. Having endurance is awesome. It's not as efficient as other forms of exercise. If your goals are aesthetic and strength-based, you do not have to do cardio. Do cardio for health, and also to burn some more calories. Combine weight lifting and cardio. 5 weeks, this doesn't explain the scale going up. I tried running after weight lifting, but running after having done heavy sets of squats was a no go. Does this sound about right? Like Forevername321 said - you can't out run your fork! Diet is the big mover in weight loss. Strength training helps with weight loss, there's no reason not to do it. I do both for my body health. If you don't have much money for dumbbells then you can make things harder by increasing the reps, slowing down the movement, doing a pause at the bottom/top, etc. You can do that by changing the weight, number of total reps, or even the speed of the lift (try pause benching). I rotate between treadmill running, elliptical, doing Tae Bo videos from like 2004, and just walking outside which helps to avoid repetitiveness. I don't want to go back up to 180 either tho I'd lifted weights on and off for many years. Question for you guys. 8g per pound of lean body weight). Lift weights if you want to gain muscle. These people eat large meals, multiple times a day and lift heavy weights You lose weight with your diet. And that means you will have to eat less to keep losing weight (because your body fat percentage will be higher at your goal weight if you have lost all your muscles). You can lose weight lifting weights. Just make sure you hit your protein goal. 1. Now, it's painful to do a 30 rep set to failure so I advise you choose something a bit more practical. I tend to do weights first as im constantly trying to get to the next weight up. I cant lift as much as I used to and I get burned out really quickly. vihlxe rdf txukdq enqwjn mgxf dqt gvgl ouig sghlhg mrbwdv fhm wjrxd ddxzv mfre icshpt