Why would you not weight lift while losing weight?

catsdogsh

I saw a few posts from people trying to lose a lot of weight. They are cutting calories and doing cardio and purposely not weight training. They plan to weight lift after the weight is off. Both my trainer and nutritionist say that's incorrect way to go. We should do weights and cardio the whole time. Any ideas what's correct?

jemhh

Lift while you lose. It (along with getting enough protein and eating in a moderate rather than extreme deficit) will help you retain muscle. Waiting to do resistance exercise until you are done losing weight means choosing to lose muscle and then have to rebuild it. Better to protect your current muscle as much as possible. You'll be stronger and, IMO, look better both during your weight loss and once you decide to stop losing.

catsdogsh

jemhh wrote: »

Lift while you lose. It (along with getting enough protein and eating in a moderate rather than extreme deficit) will help you retain muscle. Waiting to do resistance exercise until you are done losing weight means choosing to lose muscle and then have to rebuild it. Better to protect your current muscle as much as possible. You'll be stronger and, IMO, look better both during your weight loss and once you decide to stop losing.

catsdogsh

Thanks! That's what I thought and building muscle along the way has definitely been helpful for me.

maxit

I agree with jemh, but in answer to the thread's question - sometimes people feel too fat and clumsy and self conscious to lift weight. Many, having endured scathing comments about their weight, don't want to go to a weight room with all those mirrors and lifters, and don't have the ability to lift at home, or don't feel secure enough about using body weight exercises, or don't have a clue about how to get started. It's easy for some to own their own space and "just do it," and incredibly difficult for others.

RavenLibra

it is about an individuals ability to focus. Some folks just get overwhelmed by having too many things on the schedule... embarking on a plan to alter your lifestyle looks different for each and everyone of us.. some folks think they can get it done in a day... some folks see a long difficult path and are willing to take a more measured approach... lifting while in a caloric deficit is tough... and for some people disheartening because they don't and won't see the results because to add muscle mass you have to consume larger amounts of calories... while strictly going "deficit" will see a person's energy drain because they lose fat and muscle... I frame things in this context:

overweight sedentary people are handicapped by "fat" it is like everyday... they get up and gravity adds anywhere from a couple of 10lb bags of flour (or sugar) to possibly dozens of 20 lb bags... in my case I would like to lose about 40 lbs...so.. in context I am packing 2- 20 lb bags of flour on my frame... imagine how much easier the stairmaster would be for me if I wasn't packing all that extra weight on my frame? also imagine how much "weaker" my legs would be if I didn't need to haul that weight around with me everywhere I went?

and so... we should also focus on what is going on internally... most of us focus on what we see.. the fat that we have accumulated on the outside... BUT... we also accumulate fat around and within all our internal organs which decreases the performance of those organs which can and will inhibit our physical performance as we work towards a healthier happier "me"... what I am getting at is...

there is no one formula because we all have different challenges... we are all special.. just like everyone else

HamsterManV2

A beginner can gain muscle through lifting while on a caloric deficit. The body is untrained and able to progress (albeit slower than someone on a surplus). So yes, lifting is good no matter what your intake is.

However I know of some very heavy people who are intimidated by the weights / weight section... It's not like the threadmill / bike / stairmaster where you just hop on and go. You are interacting with various weights and machines, surrounded by what's likely muscular individuals. Without knowing a program, it can be intimidating, at least until they get the confidence to use the weights.

If they did have the confidence and the programming, then absolutely get on it!

mbaker566

because i don't want to lift weights.
i do body weight exercise instead

PaulaWallaDingDong

I don't lift because I am exceptionally lazy, and adding in resistance, which I've stopped and started several times since I started losing, is overwhelming and just plain doesn't interest me. I know I'll still look like a lumpy sack of potatoes when I'm done losing. Maybe if I hate it enough when I see it, my attitude will change. In the meantime, I'm doing what I can manage.

sarahlifts

jemhh wrote: »

Lift while you lose. It (along with getting enough protein and eating in a moderate rather than extreme deficit) will help you retain muscle. Waiting to do resistance exercise until you are done losing weight means choosing to lose muscle and then have to rebuild it. Better to protect your current muscle as much as possible. You'll be stronger and, IMO, look better both during your weight loss and once you decide to stop losing.

end post

sarahlifts

maxit wrote: »

I agree with jemh, but in answer to the thread's question - sometimes people feel too fat and clumsy and self conscious to lift weight. Many, having endured scathing comments about their weight, don't want to go to a weight room with all those mirrors and lifters, and don't have the ability to lift at home, or don't feel secure enough about using body weight exercises, or don't have a clue about how to get started. It's easy for some to own their own space and "just do it," and incredibly difficult for others.

I never thought about it this way thanks for the insight.

scolaris

I think it is just early overwhelm & the unfamiliarity... Which is why I always tell people just starting out to make a few simple body weight exercises a part of their weekly routine. Especially women! I started at 200 lbs in August & I just decided that at the advanced age of 52 - LOL - I was only going to do what I wanted to do. That was modest calorie restriction, unlimited walking, and some planking. About two months later my walks had morphed into hikes. I rediscovered how much fun a Zumba class or three could be. Suddenly yoga was incredibly appealing on my 'off' days. Then in January I took the plunge and started a progressive free weight lifting program with a friend. LOVE IT!!! But it was like knitting a sweater; I needed to start simple and 'add a stitch' as time went on.

PaulaWallaDingDong

sarahlifts wrote: »

jemhh wrote: »

Lift while you lose. It (along with getting enough protein and eating in a moderate rather than extreme deficit) will help you retain muscle. Waiting to do resistance exercise until you are done losing weight means choosing to lose muscle and then have to rebuild it. Better to protect your current muscle as much as possible. You'll be stronger and, IMO, look better both during your weight loss and once you decide to stop losing.

end post

Not really. It's not simply a matter of knowing what to do.

kshama2001

moyer566 wrote: »

because i don't want to lift weights.
i do body weight exercise instead

You are lifting weight - your body's weight. I've known many fit practitioners of yoga who only did bodyweight (via yoga.)

catsdogsh

moyer566 wrote: »

because i don't want to lift weights.
i do body weight exercise instead

catsdogsh

That's great to. I do both

cwolfman13

catsdogsh wrote: »

I saw a few posts from people trying to lose a lot of weight. They are cutting calories and doing cardio and purposely not weight training. They plan to weight lift after the weight is off. Both my trainer and nutritionist say that's incorrect way to go. We should do weights and cardio the whole time. Any ideas what's correct?

As a matter of general fitness, people should be doing both cardiovascular work and resistance training...but by and large, I think a lot of people are just intimidated because they've never done any resistance training before...they don't know where to start even with body weight work, let alone getting under a bar bell.

Beyond that, a lot of people are just ignorant where diet, nutrition, and fitness are concerned. A lot of people I've come across think you have to burn tons and tons of calories doing cardio to lose weight...they look dumb founded when I tell them they burn a crap ton of calories just existing and doing nothing else whatsoever.

lemmie177

jemhh wrote: »

Lift while you lose. It (along with getting enough protein and eating in a moderate rather than extreme deficit) will help you retain muscle. Waiting to do resistance exercise until you are done losing weight means choosing to lose muscle and then have to rebuild it. Better to protect your current muscle as much as possible. You'll be stronger and, IMO, look better both during your weight loss and once you decide to stop losing.

Agree completely! In addition, lost muscle means a lower BMR, so the same deficit be much less effective over time.

If anything, I'd encourage people to do some form of strength training first (doesn't have to be weightlifting), then add cardio if possible.

fileshiny

I personally love both lifting heavy and running, but if I had to give one up, I'd give up the running - lifting heavy actually causes a cardio effect. I don't actually care if lifting makes me lose weight or not or if running makes me lose weight or not - I love them both and would do them regardless of weight loss. I just wish both activities weren't so prone to injuries, because I'd do them even more than I do now!

fileshiny

scolaris wrote: »

I think it is just early overwhelm & the unfamiliarity... Which is why I always tell people just starting out to make a few simple body weight exercises a part of their weekly routine. Especially women! I started at 200 lbs in August & I just decided that at the advanced age of 52 - LOL - I was only going to do what I wanted to do. That was modest calorie restriction, unlimited walking, and some planking. About two months later my walks had morphed into hikes. I rediscovered how much fun a Zumba class or three could be. Suddenly yoga was incredibly appealing on my 'off' days. Then in January I took the plunge and started a progressive free weight lifting program with a friend. LOVE IT!!! But it was like knitting a sweater; I needed to start simple and 'add a stitch' as time went on.

That's definitely my trajectory as well - I've been lifting and running for 10 years, but I started out not even knowing the difference between a stretch and a strength exercise. Someone gave me a light resistance band as a gift, and all of a sudden, my world opened up.

jessica22222

t I've been lifting while "losing" but not losing any weight. I've lost over 6" though. It's frustrating to not see the scale budge. I find I get so oooo out of control hungry. I was thinking about stopping for a bit just to drop some fat.

lemurcat12

Agree that it's not so much that they don't think it's beneficial, but that it can be intimidating to start. I really wanted to get into lifting and had done some (more dumbbell and machine based, plus some circuit classes) before, years ago, but when I started getting back into shape it was much easier to go swim and bike and run, since I was very familiar with those activities and didn't feel like others were looking at me or judging me (running around the neighborhood fat never bothered me a bit). But with weights I worried about looking stupid, my form, someone saying I shouldn't be using the barbell, etc. Did it anyway and worked with a trainer some to get over it, but it was much more intimidating.

AigreDoux

Yes, I think intimidation is a big part of it. The machines look complicated and it looks easy to hurt yourself or make a fool or yourself. A treadmill or elliptical is pretty simple to operate.

When I was younger I would only do strength work if my husband would alternate sets with me. Now I do strength training at home. I still wouldn't be so thrilled about a public gym.

I_Will_End_You

I think a lot of people just care about getting the weight off, and don't realize the benefits of strength training. They're more focused on creating large calorie deficits.

jessica22222 wrote: »

t I've been lifting while "losing" but not losing any weight. I've lost over 6" though. It's frustrating to not see the scale budge. I find I get so oooo out of control hungry. I was thinking about stopping for a bit just to drop some fat.

If the scale hasn't budged for quite awhile, it's because you're likely not in a calorie deficit. Sounds like a problem with your diet, not your exercise routine.

ilex70

If it works for you then do it.

I'm definitely monitoring lean mass while losing, but I haven't been lifting, just cardio that has a resistance element and hitting a protein goal every day.

For me cardio is relaxing...just turn off your brain, breathe and move while listening to music. Even better, get outside for it. Yeah, it can be boring, so I vary what I do, but still easy.

Strength training? Have to figure out what to do, which equipment, is it available? If not then what? Skip it? Move to the next thing and come back? Find an alternate? Am I doing this right? etc. Then, bonus, DOMS to look forward too. So, yeah...putting that off. Know I "should" do it, not really looking forward to it. Who knows...maybe I'll like it if I really try.

And while I do want to keep up my lean mass, the metabolism thing is a little over-hyped. Yes, having sufficient muscle to move through your day makes you feel better.

If you lost 40 pounds while not eating enough protein and laying in bed the muscle atrophy would likely make you feel like heck, but with a likely loss of 1 pound of muscle for 3 pounds of fat the 10 pounds of missing muscle would only lower your BMR by about 100 calories a day. Not good, but not catastrophic either.

Afura

Coming as someone who doesn't lift and does cardio, it's a comfort thing. I am reasonably comfortable going into a gym and hitting the barbells, but to move into the rest, nope not comfortable. I also don't belong to a gym, and my apartment gym is definitely basic (treadmills, eliptical, 2 weight machines and barbells). I make plenty of excuses in my head "When I'm down to XXX pounds, I'll lift. Well my knees would probably kill me right now if I tried..." and I admit they are excuses because I do enjoy working with weights, it's a countable goal.
I enjoy going for walks for cardio and it gives me a little wiggle room with my deficit while working on my cardiovascular health I do some body weight exercises and light (6pd) barbell weights at home to help at least pretend I'm not completely loosing lean muscle mass while I lose weight, but I have neither put an emphasis on it, nor put it down to a routine at this point, though it's on the docket to get it down for this month.

dave_in_ni

I lift weights and am in an extreme deficit of 1500 cals per day and I also have a very active job. I lift 6 days per week for 45mins or so, do no cardio as I hate it. I am losing roughly 10lbs per month and definitely have definition now in my arms and legs. My strenght has also greatly improved.

About another 4-5 weeks at this rate and I will be ready to bulk and thats when the fun will begins as I will begin to see some proper muscle built.

T1DCarnivoreRunner

Personally, it is because I just plain do not have the time to lift weights. I don't have 2 hour blocks of time, 3 non-consecutive days each week. My schedule is way too tight with work and class. I intend to lift after I graduate with my current degree program, but I also hope to reach my goal weight by then.

tomteboda

Because there's only so many hours in a day and I only have so many spoons to deal with it all and I really do not enjoy lifting.

Nachise

I've been lifting during my entire journey. I have the time and guidance to do it without hurting myself. It has helped to change my metabolism, and while sometimes I feel as if I am not losing weight, I have definitely lost inches.

All that I can say is that if you are new to lifting, get some guidance on building your major muscle groups.

Onhowtobelovely

I think a lot of people feel that weight training will make an already overweight person larger. Or for women that weight training will make them bulky when they just want to be "toned." I also think that the weight section of the gym can be intimidating for new lifters, especially if you go to the gym during peak periods. Finding an empty treadmill is way easier than working in with someone on a piece of equipment or trying to figure out what equipment is free, etc.

When I was over 300 lbs I lifted weights. I liked it. I felt strong. That kept me in the gym. If you are dieting down and in a caloric deficit through whatever combination of cardio and diet, weight lifting would help in preserving lean mass...muscle takes time and consistency to build so I would want to lose as little as possible while losing. I'm in a caloric deficit, I do cardio and I lift heavy to try to hold on to all I can.