Should I try SL or Lose More Weight First?

artsycella

Hi everyone! I'm hoping for some advice about whether SL 5x5 is the right program for me right now, or if I'm not at the right place in my fitness journey.

First, some stats:
H: 5'8"
SW: 227
CW: 206
GW: 160

Before joining MFP, I always assumed that cardio was the way to go for weight loss, period. Back when I was healthier, I would occasionally do weight machines at the gym, but never in a really programmatic way or for a sustained period of time. I always concentrated on cardio.

Now, I'm trying to lose weight and get more fit, and I keep reading on the forums that weight lifting should be a real part of my exercise program. I've never lifted with free weights before, and I'm a little intimidated, but I'm willing to give it a try.

However, I also keep reading that you can't build muscle on a calorie deficit. So I'm a little confused--should I try a program like SL now while still on a deficit and with a lot of weight to drop? Or should I wait a little (maybe keep doing body resistance exercises like pushups, situps, etc.) until I'm closer to my goal weight and then try a more intense lifting program?

Or is there a perfect program out there for me right now that just doesn't happen to be this one? Any advice would be really appreciated!

tameko2

You can't build muscle on a deficit (except, you can for certain circumstances and your situation meets those) but weight lifting PRESERVES existing muscle on a deficit, and that's VERY important.

In the end, you don't really want to weigh a certain amount, you want to LOOK a certain way -- And you will look that way at different weights, depending on how much muscle you have. Normally on a diet, your body will burn both muscle and fat to prevent itself from starving. However, adequate protein intake and weight lifting will cause your body to burn much less muscle (And therefore more fat in terms of percentage of weight loss).

It will get you to your goal 'look' much faster.

And the certain circumstances I mentioned are -- Overfat (not just overweight, but carrying lots of fat) and beginning lifter. Even beginners who aren't overfat will typically make some good newbie gains -- beginners who are BOTH can expect to gain some muscle even on a deficit. Your body knows it has a lot of reserves and it won't be as stingy in building expensive muscle as it normally would be.

tameko2

Oh and re: different programs - any basic 3x/week full body program that focuses primarily on compound lifts (lifts that use more than one joint movement - so a bicep curl only bends at your elbow, that's NOT a compound lift, but a squat bends at your hip and knee, so that IS a compound lift) is a good program for a beginner.

lilawolf

Yes, you should start lifting now. As the previous poster said, it will maintain the muscle you have while building strength if not muscle. You will reach your goal "look" (or technically your goal BF% level) at a higher weight than otherwise. It will also keep your metabolism up. Every bit of muscle that is lost through dieting is no longer burning calories, making it harder to lose weight and harder to maintain it when you get there.

Just to warn you though: You will gain 3-5lbs right up front, because your muscles will pull in water and glycogen to heal. This is NOT added fat, or even water that will show up in your abdomen or hips. It is extremely important that you take pictures and measurements so that you can reassure yourself that you are getting smaller and you are making progress even if the scale says otherwise.