Almost finished with dietbet from work... typical progress question with adding lifting to daily rou

Brocksterdanza

I am a teacher and during the last month of school some of us took part in a diet bet as a way to help motivate and give us a competition. We are near the end of the month long 4week 4% loss challenge. I have successfully lost my 4%. However, when i began this i knew that i would not be able to lift weights during this month due to a couple facts:
1. I was starting this anew and if i stated lifting, i was likely to gain a little weight in the onset due to muscle repair, water retention etc.
2. I only had a month... and it was possible that regardless of how hard i lifted, the weight may not come off before the final weigh in.

I have about 4 days left in this dietbet... upon its completion i am going to get back in gym aside from cardio. I really enjoy lifting and is benefits. Can i reasonably expect a 3-4 day a week lifting routine to allow me to maintain weight loss and even extend it? I know i will lose inches if i continue, but what about actual weight? One man at our gym lost all of his weight in the beginning, then began lifting after and is now a very muscular example. Others i have seen do both and have mixed results. What do you all feel is the best way to go about it?

randomtai

Exactly what you said.

Brocksterdanza

So keep deficit, lift 3-4 days a week?

StealthHealth

Lifting in calorific deficit will lead to weight loss.
Lifting in calorific excess will lead to weight gain.

edited to add: IMHO "the best way to go about it" (assuming that fat loss and muscle retention was the goal) was to opt out of the 4 week weight loss bet, eat at a modest deficit and lift 4 times a week. But, that is water under the bridge and I only add it now for the future generations who, after crushing the robot uprising and finding the old, dusty, MFP servers still creaking away (because they were used by the robots to understand our weaknesses and design foods which gave us type II diabetes), will read this and take heed of my warning that placing bets for weight loss is a sub-optimal way of achieving results.

randomtai

Brocksterdanza wrote: »

So keep deficit, lift 3-4 days a week?

Along with a good progressive weight program, not just random exercises.

Brocksterdanza

I have done stronglifts as well as the arnold plan.... I'm looking for something that is a good 45 min to hr workout that will help me Get stronger as well as continue to see weight loss. I know that is nearly impossible at a deficit

StealthHealth

Brocksterdanza wrote: »

I have done stronglifts as well as the arnold plan.... I'm looking for something that is a good 45 min to hr workout that will help me Get stronger as well as continue to see weight loss. I know that is nearly impossible at a deficit

StealthHealth wrote: »

Lifting in calorific deficit will lead to weight loss.
Lifting in calorific excess will lead to weight gain.

^^Pick one. do it and do it well. Then switch to the other.

Or try re-comping, but that's never really done much for me.

randomtai

Brocksterdanza wrote: »

I have done stronglifts as well as the arnold plan.... I'm looking for something that is a good 45 min to hr workout that will help me Get stronger as well as continue to see weight loss. I know that is nearly impossible at a deficit

I love Stronglifts.

Brocksterdanza

Stealth, i got rather bored with 5x5... i know the compound lifts are the best for full body results. As far as the arnold program, i never got into it. Have a good program that is progressive and sustaining?

randomtai

Brocksterdanza wrote: »

Stealth, i got rather bored with 5x5... i know the compound lifts are the best for full body results. As far as the arnold program, i never got into it. Have a good program that is progressive and sustaining?

bodybuilding.com has a bunch of programs that might suit your needs.

Brocksterdanza

Thanks randomtai

StealthHealth

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1