lifting and weight loss - what are your thoughts?

JoshLikesBeer

#1 isn't necessarily true, especially if you have a lot of excess body fat to burn.

The main reason to do resistance training while in a caloric deficit is this: While in a deficit, your body normally will burn both fat and muscle tissue. Consistent resistance training tells your body that it needs that muscle, so it will keep it and just burn the fat.

Morgaath

http://www.bradleywell.com/doc/Page.asp?PageID=DOC000365

"Claude Bouchard, an obesity researcher from the Pennington Biomedical Research Center, who revealed that a pound of muscle, at rest, burns about six calories per day (and a pound of fat burns about two)."

"Sedentary muscle appears to burn about 5.7 to 5.9 calories per pound each day.
Weight trained muscle appears to burn about 7.2 to 7.4 calories per pound each day (increasing metabolism by about 7% a day)."

"recognize that not all lean weight is muscle. The greater portion of your metabolic rate comes from the work of your internal organs which burn in excess of 20 calories per pound!"

So basically, if you are training hard 3+ times a week, each pound of muscle burns an additional 1.5cals/day. So, for every 10lbs of muscle, workout hard, and burn an additional 15cals per day on your rest days.

So...if you lose 3 lb of fat, and gain 1 lb of muscle that is
6 cals burned by 3lbs of fat vs
5.7 cals burned by un worked out muscle or
7.2 cals burned by worked out muscle

Fun, right?

XavierNusum

Morgaath wrote: »

http://www.bradleywell.com/doc/Page.asp?PageID=DOC000365

"Claude Bouchard, an obesity researcher from the Pennington Biomedical Research Center, who revealed that a pound of muscle, at rest, burns about six calories per day (and a pound of fat burns about two)."

"Sedentary muscle appears to burn about 5.7 to 5.9 calories per pound each day.
Weight trained muscle appears to burn about 7.2 to 7.4 calories per pound each day (increasing metabolism by about 7% a day)."

"recognize that not all lean weight is muscle. The greater portion of your metabolic rate comes from the work of your internal organs which burn in excess of 20 calories per pound!"

So basically, if you are training hard 3+ times a week, each pound of muscle burns an additional 1.5cals/day. So, for every 10lbs of muscle, workout hard, and burn an additional 15cals per day on your rest days.

So...if you lose 3 lb of fat, and gain 1 lb of muscle that is
6 cals burned by 3lbs of fat vs
5.7 cals burned by un worked out muscle or
7.2 cals burned by worked out muscle

Fun, right?

Science is fun! Thanks for sharing this!

XavierNusum

yopeeps025 wrote: »

Those women need to question them more. Toning is not a word to describe seeing muscle definition.

I agree completely! I try to make it a point to explain away that myth every chance I get.

XavierNusum

Glowiie1 wrote: »

Thank you all for the inputs! To summarize everything y'all said, it sounds like I should expect a bit of muscle gain (probably just a couple pounds, roughly), then I'll mostly be maintaining that while I'm on a calorie deficit.

I've always enjoyed lifting. I love the way it makes me feel, and if I'm allowed a little vanity, I appreciate how strong I look when I lift regularly. I'm starting stronglifts 5x5 tomorrow morning, and I'm VERY excited!

I'm biased towards lifting, so I'm glad you gleaned enough knowledge from this thread to keep you lifting! I really do think {uh oh, soap box} lifting is healthy for more than just physical reasons. There are plenty of stories of girls and guys finding powerlifting, weightlifting or even crossfit as a path away from eating disorders and negative body image issues. It really helps you look at food in a healthier, less emotional way. I eat to get strong, period. So many have found a functional, strong, capable bodies, at all ranges of "weight", as a beautiful thing. And I think that's a beautiful thing! It's something I plan to impart on my 4 daughters. {Rant off sorry}