Weightlifting??
ConstantStruggle
Posts: 89 Member
I have been on a calorie reduction program to lose weight. I have always been moderatly active as I like to walk and walk between 3 and 7 miles a day at a brisk pace (4m.p.h). I have been logging meals, consuming about 1200-1500 cal a day (most days!!! Friday, Saturday, Sunday are tough!) burn about 300 during excercise. And I am not losing!!! I am 39. 5'8.5" 176 lb female and I am frustrated!!!!! I eat alot of protein, like I said the weekends are the toughest time for me cuz....well.....I like to party!!!!!! I know alcohol does nothing for weight loss but I do log the alcohol calories.
I have been thinking about buying a home gym so I can start a weight lifting routine. So here is my question.....if I continue to do what I am doing and add the weight lifting will I just build muscle under the fat and just get bigger and bulkier? Or will the muscle burn the fat and make me leaner? That may sound like a stupid question but If I start lifting and my clothes start getting EVEN TIGHTER I will FREAK OUT!!! So.....PLEASE.....someone tell me......will this help or hurt?
I have been thinking about buying a home gym so I can start a weight lifting routine. So here is my question.....if I continue to do what I am doing and add the weight lifting will I just build muscle under the fat and just get bigger and bulkier? Or will the muscle burn the fat and make me leaner? That may sound like a stupid question but If I start lifting and my clothes start getting EVEN TIGHTER I will FREAK OUT!!! So.....PLEASE.....someone tell me......will this help or hurt?
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Weight lifting has done awesome things for me! I'm down about 17 pounds and feel and look amazing. Stronglifts 5X5 is the program I started with. You can check it out at stronglifts.com and download the app to track your progress.
However, it didn't all click for me until I begin using a food scale faithfully and logging everything. Losing weight is about calories, not exercise. You have to eat less calories than your body burns in a day in order to lose weight.
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You have many issues that need addressing. First of all 1200 - 1500 is broad, and does that mean you eat 1200 plus 300 in exercise calories to make 1500??? If so that is the right thing to do if MFP gave you 1200 to eat.
Do you weigh your food using a food scale and are you sure your exercise calories are 300 and not overestimated if you are eating them back.???
Next, you can add weightlifting. You will NOT get bulky while eating in a deficit. Not going to happen. You will be able to conduct current muscle toning of the muscles you already have but no new muscle fibers can be built unless you eat a surplus.
Weightlifting will help you KEEP your current muscle while eating a deficit thus loosing less muscle while loosing weight. By the way, muscle does not burn fat..
Get the food scale if you do not have one, eat at your deficit calories and do lift weights and continue doing your walks. Be careful to not eat back too many exercise calories that may derail you from keeping you in a daily/weekly deficit.
If you are overdoing the weekends then you need to stop that.. OR figure out your weekly calories to allow over indulgences and lots of alcohol and partying.. in my honest opinion doing these things you do Friday Sat and Sun is a recipe for weight loss disaster.1 -
http://www.bowflexmaxtrainer.com - better than a home gym, and it'll melt off the pounds. Just don't fall for the hype of 14min/day 3 times a week.. takes more than that but it sure kicks my *kitten*. Cross between a stair stepper, an elliptical, and spawn of Satan. I do just fine with body weight training, my M5, and a few free weights. The weight bench collects dust.-1
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Spliner1969 wrote: »http://www.bowflexmaxtrainer.com - better than a home gym, and it'll melt off the pounds. Just don't fall for the hype of 14min/day 3 times a week.. takes more than that but it sure kicks my *kitten*. Cross between a stair stepper, an elliptical, and spawn of Satan. I do just fine with body weight training, my M5, and a few free weights. The weight bench collects dust.
exercise isn't needed to lose weight.
but a progressive load lifting program is a great idea....if you like it.
If you don't that's fine too body weight is good or this machine...but again exercise isn't needed for weight loss...
PS I have tried the maxtrainer at my brothers and it is HIIT...and I am in good shape and it kicked my *kitten* too...but it wouldn't take long to get up to speed if I used it frequently.2 -
You will only get "bulky" if you are eating on a surplus while lifting weights. The fear that you will get big while lifting is unfounded. If it were that easy, guys and gals wouldn't be killing themselves on bulk/cut cycles to get the body they want.
Weight training is very important for overall health and fitness. But adding it won't be the reason you lose weight. My guess is that you're not losing because you're not logging accurately. It's easy to underestimate your calorie intake while overestimating your exercise. Definitely add weight training to your routine, but take an honest look at your food intake and your exercise expenditure.1 -
I'm going to venture a guess (okay not a guess, it's pretty much certain) that you're eating more than you think you are eating. It has happened to most of us. Use a food scale.1
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ConstantStruggle wrote: »I have been on a calorie reduction program to lose weight. I have always been moderatly active as I like to walk and walk between 3 and 7 miles a day at a brisk pace (4m.p.h). I have been logging meals, consuming about 1200-1500 cal a day (most days!!! Friday, Saturday, Sunday are tough!) burn about 300 during excercise. And I am not losing!!! I am 39. 5'8.5" 176 lb female and I am frustrated!!!!! I eat alot of protein, like I said the weekends are the toughest time for me cuz....well.....I like to party!!!!!! I know alcohol does nothing for weight loss but I do log the alcohol calories.
I have been thinking about buying a home gym so I can start a weight lifting routine. So here is my question.....if I continue to do what I am doing and add the weight lifting will I just build muscle under the fat and just get bigger and bulkier? Or will the muscle burn the fat and make me leaner? That may sound like a stupid question but If I start lifting and my clothes start getting EVEN TIGHTER I will FREAK OUT!!! So.....PLEASE.....someone tell me......will this help or hurt?
I have a home gym and lift there exclusively and have for 3 years. I love it.
you will not build any appreciable muscle in a calorie deficit. If new to lifting you might build a little bit but it will be measured in oz not lbs so no worries there.
weight lifting does not help you lose weight per say..it can create a bit of a deficit but the goal when lifting while losing weight is to maintain muscle mass and lose mainly fat.
You may see a stall in weight loss when you first start but it is water and glycogen stores in the muscle being held for repair and try hard to stay off the scale for a bit if you do start lifting.
as for the current trend of not losing..you are eating more than you think.
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exercise isn't needed to lose weight.
but a progressive load lifting program is a great idea....if you like it.
If you don't that's fine too body weight is good or this machine...but again exercise isn't needed for weight loss...
PS I have tried the maxtrainer at my brothers and it is HIIT...and I am in good shape and it kicked my *kitten* too...but it wouldn't take long to get up to speed if I used it frequently.
There's nothing wrong with lifting, don't get me wrong. I'll be doing it again some day to try and build more muscle. Exercise is not required, you are correct, but it certainly helps things along, and makes adjusting your calorie intake easier. It also keeps you from ending up skinny with hanging skin everywhere. So exercise isn't required, but I recommend it in some form, whether that be lifting or cardio.
The MAX Trainer is nice, but pricey, there are other machines that cost less (elliptical), but it also doesn't have to be HIIT only. I use mine every morning at a steady state for 30 minutes (well 6 days a week) and manage to burn about 500 calories. That's 500 calories more I can eat daily, and it's done wonders for the muscles in my legs, and lower abs. Because of it I can pretty much skip having a 'leg day'. So the rest of my hour I spend exercising a day I spend working on upper abs, arms, back, and chest with body weight exercises. That coupled with the MAX equals around 800 calories a day I can add back into my diet. Averaged over a week it's an extra 600ish I can put back into my diet. Now that I'm on maintenance it pretty much means I can eat damn near anything I want and still come out even. When I was at a deficit it sure made things easier to continue to lose and eat more of the things I like.
I guess my point is that if you want to lift, I'd recommend it. If you want to do cardio, I'd certainly recommend it. Exercise is good for you if nothing else even though it isn't required.1 -
ConstantStruggle wrote: »I have been on a calorie reduction program to lose weight. I have always been moderatly active as I like to walk and walk between 3 and 7 miles a day at a brisk pace (4m.p.h). I have been logging meals, consuming about 1200-1500 cal a day (most days!!! Friday, Saturday, Sunday are tough!) burn about 300 during excercise. And I am not losing!!! I am 39. 5'8.5" 176 lb female and I am frustrated!!!!! I eat alot of protein, like I said the weekends are the toughest time for me cuz....well.....I like to party!!!!!! I know alcohol does nothing for weight loss but I do log the alcohol calories.
I have been thinking about buying a home gym so I can start a weight lifting routine. So here is my question.....if I continue to do what I am doing and add the weight lifting will I just build muscle under the fat and just get bigger and bulkier? Or will the muscle burn the fat and make me leaner? That may sound like a stupid question but If I start lifting and my clothes start getting EVEN TIGHTER I will FREAK OUT!!! So.....PLEASE.....someone tell me......will this help or hurt?
I have a home gym and lift there exclusively and have for 3 years. I love it.
you will not build any appreciable muscle in a calorie deficit. If new to lifting you might build a little bit but it will be measured in oz not lbs so no worries there.
weight lifting does not help you lose weight per say..it can create a bit of a deficit but the goal when lifting while losing weight is to maintain muscle mass and lose mainly fat.
You may see a stall in weight loss when you first start but it is water and glycogen stores in the muscle being held for repair and try hard to stay off the scale for a bit if you do start lifting.
as for the current trend of not losing..you are eating more than you think.
The goal for weightlifting in a deficit is to maintain muscle mass only.. a calorie deficit is for loosing fat. Do not get confused that muscle burns fat.
Also weight lifting does not help with losing weight at all. again eating less calories than you burn will break your stall.. One hour of lifting may burn around 100 calories or so.. that is less than one glass of wine or beer..
OP a reassessment of your current lifestyle is in order if you are truly committed to loosing weight.. Its says in your profile, the very first paragraph says you love to party and hang out with friends..but you want to loose weight and feel better in your clothes, etc..
Set the priorities that you deem more important, and if you deem weight loss is more important than cutting back on the partying is all you need to do.
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I have a home gym and lift there exclusively and have for 3 years. I love it.
you will not build any appreciable muscle in a calorie deficit. If new to lifting you might build a little bit but it will be measured in oz not lbs so no worries there.
Just curious, what home gym do you have? One of these days I am thinking of replacing my bench with one. I have back problems so resistance training on a home gym seems like it might be better suited than straight up heavy lifting which I can't do. Well, I can, but I have to modify and/or skip some things to keep heavy weight off my lower spine.
Also, it is possible to build some muscle in a deficit. If you have a lot of fat, your body will burn the fat for the extra calories it needs, so in that respect you can build muscle, but my guess is you'll build muscle at about 1/4 the rate you'll lose fat, so you'll lose inches not gain them. If you do start lifting in a deficit, don't go super heavy at first, you may want to consider higher reps lower weight at first. I tried heavy in a deficit and only managed to injure myself. I wasn't gaining strength but I was trying to raise the weight. It was a losing battle. I switched to body weight (push ups, chin ups, squats, sit-ups, etc.) instead and seemed like I progressed much easier in a deficit.
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Let's get some things straight:
(1) Weight lifting burns calories. It may not burn as much as running but it does burn calories.
(2) More muscle will increase one's metabolism. No, it's not magic but it is part of the equation.
(3) One can build muscle in a moderate deficit. It's not as fast as a bulk, but for someone just starting out its not going to just be ounces either. Train hard and eat a high protein diet. Just do it.
If you are interested, then check out the January 2016 and March 2016 Alan Aragon Research reviews on (3). I'm on my phone so I'm not typing out the full links, but the related studies on pub med are at 26817506 and 8379514. These are also consistent with my own and my wife's n=2 experiences.3 -
sunnybeaches105 wrote: »Let's get some things straight:
(1) Weight lifting burns calories. It may not burn as much as running but it does burn calories.
(2) More muscle will increase one's metabolism. No, it's not magic but it is part of the equation.
(3) One can build muscle in a moderate deficit. It's not as fast as a bulk, but for someone just starting out its not going to just be ounces either. Train hard and eat a high protein diet. Just do it.
If you are interested, then check out the January 2016 and March 2016 Alan Aragon Research reviews on (3). I'm on my phone so I'm not typing out the full links, but the related studies on pub med are at 26817506 and 8379514. These are also consistent with my own and my wife's n=2 experiences.
1. agreed about 100 an hour or so.
2. a small very small tick upward in metabolism but not enough to matter unless you are eating at a deficit to loose the pounds. Lots of muscle mass will increase metabolism but we are not talking about anything that matters in this case.
3. One cannot build moderates amount of muscle in a deficit. You will entail newbie gainz in the very beginning but these taper of around the 5 - 7 week ..
If I could build moderates amount of muscle in a deficit then all my 2 years of weightlifting and still lifting today.. I would be one huge bulky woman!
edited to add: put me or other women in a calorie surplus, we can build some muscle, but getting bulky and huge takes purpose and a serious progressive overloading strength program and quite a while to do.. we just do not build muscle like men!0 -
You have many issues that need addressing. First of all 1200 - 1500 is broad, and does that mean you eat 1200 plus 300 in exercise calories to make 1500??? If so that is the right thing to do if MFP gave you 1200 to eat.
Do you weigh your food using a food scale and are you sure your exercise calories are 300 and not overestimated if you are eating them back.???
Next, you can add weightlifting. You will NOT get bulky while eating in a deficit. Not going to happen. You will be able to conduct current muscle toning of the muscles you already have but no new muscle fibers can be built unless you eat a surplus.
Weightlifting will help you KEEP your current muscle while eating a deficit thus loosing less muscle while loosing weight. By the way, muscle does not burn fat..
Get the food scale if you do not have one, eat at your deficit calories and do lift weights and continue doing your walks. Be careful to not eat back too many exercise calories that may derail you from keeping you in a daily/weekly deficit.
If you are overdoing the weekends then you need to stop that.. OR figure out your weekly calories to allow over indulgences and lots of alcohol and partying.. in my honest opinion doing these things you do Friday Sat and Sun is a recipe for weight loss disaster.
Some clarification on this post and my own two cents. You may see a little weight gain (initially with fluctuations) starting a weight lifting program as your body will pump your muscles full of fluid to facilitate repair. To what extent this happens is dependent upon the intensity of your routine, how your body reacts to muscle damage and how much fluids and sodium you take in. It's not something you need to worry about because it won't last. You actually can build muscle while eating at a deficit. It's called newbie gains and will occur more often if you already have a good surplus of body fat on your frame. Your body will pull the energy it needs from whatever source it can find to do the work it feels is necessary. Eating at a surplus to gain muscle mass is more important for those that have already been lifting for a while or are already getting close to, what the body considers, maintenance weight. However, I wouldn't worry about muscle gain. If you are eating at a deficit, you will lose body fat while gaining muscle so there will be some offset in how your body is shaped although you may not see massive changes in the scale. This is what you want, to look fit and healthy. A lot of people worry too much about the number on the scale and too little about their overall physcial appearance. Also, you will not get bulky. You aren't a man and don't have the necessary testosterone to build the kind of muscle to make that happen.
Also, the statement that muscle does not burn fat is not completely accurate. Muscle facilitates fat burn, although muscle does not directly burn fat. The more muscle you have, the higher your bodies energy requirements, which means the body must consume more energy to support it's needs. Gaining muscle is good for this reason alone, not to mention being and feeling stronger and having more physical endurance. As you gain more muscle, your at rest energy requirements will go up. That's why men typically have an easier time losing weight and keeping it off, we just have more muscle to support.
I do agree that your problem is likely that you're eating more calories than you think you are or are overestimating the amount of calories you're burning from exercise. The only way you are not losing weight is because you're either not burning enough calories over time or taking too many calories in. Cardio is good for short term caloric burns but a progressive (moderate intensity) strength training program is what you need for continous burn throughout the day.1 -
sunnybeaches105 wrote: »Let's get some things straight:
(1) Weight lifting burns calories. It may not burn as much as running but it does burn calories.
(2) More muscle will increase one's metabolism. No, it's not magic but it is part of the equation.
(3) One can build muscle in a moderate deficit. It's not as fast as a bulk, but for someone just starting out its not going to just be ounces either. Train hard and eat a high protein diet. Just do it.
If you are interested, then check out the January 2016 and March 2016 Alan Aragon Research reviews on (3). I'm on my phone so I'm not typing out the full links, but the related studies on pub med are at 26817506 and 8379514. These are also consistent with my own and my wife's n=2 experiences.
1. agreed about 100 an hour o do.
2. a small tick upward in metabolism but not enough to matter unless you are eating at a deficit
3. One cannot build moderates amount of muscle in a deficit. You will entail newbie gainz in the very beginning but these taper of around the 5 - 7 ..
If I could build moderates amount of muscle then all my 2 years of weightlifting.. I would be one huge woman!
Perhaps you should read the studies. A woman won't build as much as a man and it takes real effort for most women to build muscle in any event, but the science is what it is. The no muscle in a deficit thing on MFP seems stem from an attempt to dissuade female newbies from the "bulky" complex some women have when it comes to lifting weights. It also stems from the fact that a well trained and lean person will at some point find it impossible to gain muscle in a deficit. Even with that the generally accepted exceptions to this "rule" are threefold: (1) PEDs, (2) obese individuals and (3) newbies. Many new to MFP fall into (2) and/or (3) so the constant discussion of this "rule" on here seems counterproductive and even misleading.
As for (2) it may get lost in error but it may also create the deficit you mention. As for (1) it will depend on the individual.0 -
Since everyone knows that our bodies can adapt and add muscle when at maintenance with no calorie surplus, why do people insist that our bodies can't adapt and build at a slower rate when at a small deficit?
Honest question as I happen to think you can build in a deficit to a certain extent.1 -
You have many issues that need addressing. First of all 1200 - 1500 is broad, and does that mean you eat 1200 plus 300 in exercise calories to make 1500??? If so that is the right thing to do if MFP gave you 1200 to eat.
Do you weigh your food using a food scale and are you sure your exercise calories are 300 and not overestimated if you are eating them back.???
Next, you can add weightlifting. You will NOT get bulky while eating in a deficit. Not going to happen. You will be able to conduct current muscle toning of the muscles you already have but no new muscle fibers can be built unless you eat a surplus.
Weightlifting will help you KEEP your current muscle while eating a deficit thus loosing less muscle while loosing weight. By the way, muscle does not burn fat..
Get the food scale if you do not have one, eat at your deficit calories and do lift weights and continue doing your walks. Be careful to not eat back too many exercise calories that may derail you from keeping you in a daily/weekly deficit.
If you are overdoing the weekends then you need to stop that.. OR figure out your weekly calories to allow over indulgences and lots of alcohol and partying.. in my honest opinion doing these things you do Friday Sat and Sun is a recipe for weight loss disaster.
Some clarification on this post and my own two cents. You may see a little weight gain (initially with fluctuations) starting a weight lifting program as your body will pump your muscles full of fluid to facilitate repair. To what extent this happens is dependent upon the intensity of your routine, how your body reacts to muscle damage and how much fluids and sodium you take in. It's not something you need to worry about because it won't last. You actually can build muscle while eating at a deficit. It's called newbie gains and will occur more often if you already have a good surplus of body fat on your frame. Your body will pull the energy it needs from whatever source it can find to do the work it feels is necessary. Eating at a surplus to gain muscle mass is more important for those that have already been lifting for a while or are already getting close to, what the body considers, maintenance weight. However, I wouldn't worry about muscle gain. If you are eating at a deficit, you will lose body fat while gaining muscle so there will be some offset in how your body is shaped although you may not see massive changes in the scale. This is what you want, to look fit and healthy. A lot of people worry too much about the number on the scale and too little about their overall physcial appearance. Also, you will not get bulky. You aren't a man and don't have the necessary testosterone to build the kind of muscle to make that happen.
Also, the statement that muscle does not burn fat is not completely accurate. Muscle facilitates fat burn, although muscle does not directly burn fat. The more muscle you have, the higher your bodies energy requirements, which means the body must consume more energy to support it's needs. Gaining muscle is good for this reason alone, not to mention being and feeling stronger and having more physical endurance. As you gain more muscle, your at rest energy requirements will go up. That's why men typically have an easier time losing weight and keeping it off, we just have more muscle to support.
I do agree that your problem is likely that you're eating more calories than you think you are or are overestimating the amount of calories you're burning from exercise. The only way you are not losing weight is because you're either not burning enough calories over time or taking too many calories in. Cardio is good for short term caloric burns but a progressive (moderate intensity) strength training program is what you need for continous burn throughout the day.
I do get the more muscle you have ... etc...
now what I am trying to convey to OP is getting lost in translation and now this thread is not on point and turned into a debate.
I will now leave this post area of the forums and let you guys talk to OP how to get her to her goal!
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You have many issues that need addressing. First of all 1200 - 1500 is broad, and does that mean you eat 1200 plus 300 in exercise calories to make 1500??? If so that is the right thing to do if MFP gave you 1200 to eat.
Do you weigh your food using a food scale and are you sure your exercise calories are 300 and not overestimated if you are eating them back.???
Next, you can add weightlifting. You will NOT get bulky while eating in a deficit. Not going to happen. You will be able to conduct current muscle toning of the muscles you already have but no new muscle fibers can be built unless you eat a surplus.
Weightlifting will help you KEEP your current muscle while eating a deficit thus loosing less muscle while loosing weight. By the way, muscle does not burn fat..
Get the food scale if you do not have one, eat at your deficit calories and do lift weights and continue doing your walks. Be careful to not eat back too many exercise calories that may derail you from keeping you in a daily/weekly deficit.
If you are overdoing the weekends then you need to stop that.. OR figure out your weekly calories to allow over indulgences and lots of alcohol and partying.. in my honest opinion doing these things you do Friday Sat and Sun is a recipe for weight loss disaster.
Some clarification on this post and my own two cents. You may see a little weight gain (initially with fluctuations) starting a weight lifting program as your body will pump your muscles full of fluid to facilitate repair. To what extent this happens is dependent upon the intensity of your routine, how your body reacts to muscle damage and how much fluids and sodium you take in. It's not something you need to worry about because it won't last. You actually can build muscle while eating at a deficit. It's called newbie gains and will occur more often if you already have a good surplus of body fat on your frame. Your body will pull the energy it needs from whatever source it can find to do the work it feels is necessary. Eating at a surplus to gain muscle mass is more important for those that have already been lifting for a while or are already getting close to, what the body considers, maintenance weight. However, I wouldn't worry about muscle gain. If you are eating at a deficit, you will lose body fat while gaining muscle so there will be some offset in how your body is shaped although you may not see massive changes in the scale. This is what you want, to look fit and healthy. A lot of people worry too much about the number on the scale and too little about their overall physcial appearance. Also, you will not get bulky. You aren't a man and don't have the necessary testosterone to build the kind of muscle to make that happen.
Also, the statement that muscle does not burn fat is not completely accurate. Muscle facilitates fat burn, although muscle does not directly burn fat. The more muscle you have, the higher your bodies energy requirements, which means the body must consume more energy to support it's needs. Gaining muscle is good for this reason alone, not to mention being and feeling stronger and having more physical endurance. As you gain more muscle, your at rest energy requirements will go up. That's why men typically have an easier time losing weight and keeping it off, we just have more muscle to support.
I do agree that your problem is likely that you're eating more calories than you think you are or are overestimating the amount of calories you're burning from exercise. The only way you are not losing weight is because you're either not burning enough calories over time or taking too many calories in. Cardio is good for short term caloric burns but a progressive (moderate intensity) strength training program is what you need for continous burn throughout the day.
I do get the more muscle you have ... etc...
now what I am trying to convey to OP is getting lost in translation and now this thread is not on point and turned into a debate.
I will now leave this post area of the forums and let you guys talk to OP how to get her to her goal!
Keep doing what you're doing. Some of us are just correcting and clarifying. The more I learn I swear the less I feel like I know.0 -
Spliner1969 wrote: »I have a home gym and lift there exclusively and have for 3 years. I love it.
you will not build any appreciable muscle in a calorie deficit. If new to lifting you might build a little bit but it will be measured in oz not lbs so no worries there.
Just curious, what home gym do you have? One of these days I am thinking of replacing my bench with one. I have back problems so resistance training on a home gym seems like it might be better suited than straight up heavy lifting which I can't do. Well, I can, but I have to modify and/or skip some things to keep heavy weight off my lower spine.
Also, it is possible to build some muscle in a deficit. If you have a lot of fat, your body will burn the fat for the extra calories it needs, so in that respect you can build muscle, but my guess is you'll build muscle at about 1/4 the rate you'll lose fat, so you'll lose inches not gain them. If you do start lifting in a deficit, don't go super heavy at first, you may want to consider higher reps lower weight at first. I tried heavy in a deficit and only managed to injure myself. I wasn't gaining strength but I was trying to raise the weight. It was a losing battle. I switched to body weight (push ups, chin ups, squats, sit-ups, etc.) instead and seemed like I progressed much easier in a deficit.
I mean a home gym. Bench, squat rack etc. I lift heavy using free weights.
Yes you can build muscle on a deficit if one of the following is true:
New to lifting but this only lasts a while and the gains are small
Obese
full of testosterone...aka young men.
The only other time you build muscle and not bulk is during a recomp where you are at maintenance and doing a progressive load lifting program.
I have lifted heavy exclusively for 3 years in September and the first year I was at a deficit. I built up my weights over a course of a couple weeks from a 90lb dead lift to maxing out at 245 PR in under 2 years...and regardless of deficit or not if you are just starting lifting you never start out full on extra heavy...just asking for trouble.
if you injured yourself that wasn't the deficit it was your form.
if you weren't gaining strength you were doing a progressive load program
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ConstantStruggle wrote: »I have been on a calorie reduction program to lose weight. I have always been moderatly active as I like to walk and walk between 3 and 7 miles a day at a brisk pace (4m.p.h). I have been logging meals, consuming about 1200-1500 cal a day (most days!!! Friday, Saturday, Sunday are tough!) burn about 300 during excercise. And I am not losing!!! I am 39. 5'8.5" 176 lb female and I am frustrated!!!!! I eat alot of protein, like I said the weekends are the toughest time for me cuz....well.....I like to party!!!!!! I know alcohol does nothing for weight loss but I do log the alcohol calories.
I have been thinking about buying a home gym so I can start a weight lifting routine. So here is my question.....if I continue to do what I am doing and add the weight lifting will I just build muscle under the fat and just get bigger and bulkier? Or will the muscle burn the fat and make me leaner? That may sound like a stupid question but If I start lifting and my clothes start getting EVEN TIGHTER I will FREAK OUT!!! So.....PLEASE.....someone tell me......will this help or hurt?
I have a home gym and lift there exclusively and have for 3 years. I love it.
you will not build any appreciable muscle in a calorie deficit. If new to lifting you might build a little bit but it will be measured in oz not lbs so no worries there.
weight lifting does not help you lose weight per say..it can create a bit of a deficit but the goal when lifting while losing weight is to maintain muscle mass and lose mainly fat.
You may see a stall in weight loss when you first start but it is water and glycogen stores in the muscle being held for repair and try hard to stay off the scale for a bit if you do start lifting.
as for the current trend of not losing..you are eating more than you think.
The goal for weightlifting in a deficit is to maintain muscle mass only.. a calorie deficit is for loosing fat. Do not get confused that muscle burns fat.
Also weight lifting does not help with losing weight at all. again eating less calories than you burn will break your stall.. One hour of lifting may burn around 100 calories or so.. that is less than one glass of wine or beer..
OP a reassessment of your current lifestyle is in order if you are truly committed to loosing weight.. Its says in your profile, the very first paragraph says you love to party and hang out with friends..but you want to loose weight and feel better in your clothes, etc..
Set the priorities that you deem more important, and if you deem weight loss is more important than cutting back on the partying is all you need to do.
not sure why this is directed at me...I've been lifting for 3 years and don't need this lesson.
I was very clear in my post about what lifting does while trying to lose going as far as to warn the OP about water retention etc.
and not sure why the goal of lifting was highlighted I indicated exactly what you did...it is to maintain muscle while losing weight...I never indicated it was for losing weight...
If you are looking for a debate from me you won't get it...you said exactly what I said using the same words in a different order....*raises eyebrows*
and you can build in a deficit...if it's a small deficit and you are doing it right a recomp is a great thing...sunnybeaches105 wrote: »Let's get some things straight:
(1) Weight lifting burns calories. It may not burn as much as running but it does burn calories.
(2) More muscle will increase one's metabolism. No, it's not magic but it is part of the equation.
(3) One can build muscle in a moderate deficit. It's not as fast as a bulk, but for someone just starting out its not going to just be ounces either. Train hard and eat a high protein diet. Just do it.
If you are interested, then check out the January 2016 and March 2016 Alan Aragon Research reviews on (3). I'm on my phone so I'm not typing out the full links, but the related studies on pub med are at 26817506 and 8379514. These are also consistent with my own and my wife's n=2 experiences.
1. agreed about 100 an hour or so.
2. a small very small tick upward in metabolism but not enough to matter unless you are eating at a deficit to loose the pounds. Lots of muscle mass will increase metabolism but we are not talking about anything that matters in this case.
3. One cannot build moderates amount of muscle in a deficit. You will entail newbie gainz in the very beginning but these taper of around the 5 - 7 week ..
If I could build moderates amount of muscle in a deficit then all my 2 years of weightlifting and still lifting today.. I would be one huge bulky woman!
edited to add: put me or other women in a calorie surplus, we can build some muscle, but getting bulky and huge takes purpose and a serious progressive overloading strength program and quite a while to do.. we just do not build muscle like men!
and no your wouldn't be....
and I think like most you are underestimating the amount of calories burned from lifting....100 per hour?0 -
My guess is that your weekends are killing any progress you made during the week.0
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sunnybeaches105 wrote: »You have many issues that need addressing. First of all 1200 - 1500 is broad, and does that mean you eat 1200 plus 300 in exercise calories to make 1500??? If so that is the right thing to do if MFP gave you 1200 to eat.
Do you weigh your food using a food scale and are you sure your exercise calories are 300 and not overestimated if you are eating them back.???
Next, you can add weightlifting. You will NOT get bulky while eating in a deficit. Not going to happen. You will be able to conduct current muscle toning of the muscles you already have but no new muscle fibers can be built unless you eat a surplus.
Weightlifting will help you KEEP your current muscle while eating a deficit thus loosing less muscle while loosing weight. By the way, muscle does not burn fat..
Get the food scale if you do not have one, eat at your deficit calories and do lift weights and continue doing your walks. Be careful to not eat back too many exercise calories that may derail you from keeping you in a daily/weekly deficit.
If you are overdoing the weekends then you need to stop that.. OR figure out your weekly calories to allow over indulgences and lots of alcohol and partying.. in my honest opinion doing these things you do Friday Sat and Sun is a recipe for weight loss disaster.
Some clarification on this post and my own two cents. You may see a little weight gain (initially with fluctuations) starting a weight lifting program as your body will pump your muscles full of fluid to facilitate repair. To what extent this happens is dependent upon the intensity of your routine, how your body reacts to muscle damage and how much fluids and sodium you take in. It's not something you need to worry about because it won't last. You actually can build muscle while eating at a deficit. It's called newbie gains and will occur more often if you already have a good surplus of body fat on your frame. Your body will pull the energy it needs from whatever source it can find to do the work it feels is necessary. Eating at a surplus to gain muscle mass is more important for those that have already been lifting for a while or are already getting close to, what the body considers, maintenance weight. However, I wouldn't worry about muscle gain. If you are eating at a deficit, you will lose body fat while gaining muscle so there will be some offset in how your body is shaped although you may not see massive changes in the scale. This is what you want, to look fit and healthy. A lot of people worry too much about the number on the scale and too little about their overall physcial appearance. Also, you will not get bulky. You aren't a man and don't have the necessary testosterone to build the kind of muscle to make that happen.
Also, the statement that muscle does not burn fat is not completely accurate. Muscle facilitates fat burn, although muscle does not directly burn fat. The more muscle you have, the higher your bodies energy requirements, which means the body must consume more energy to support it's needs. Gaining muscle is good for this reason alone, not to mention being and feeling stronger and having more physical endurance. As you gain more muscle, your at rest energy requirements will go up. That's why men typically have an easier time losing weight and keeping it off, we just have more muscle to support.
I do agree that your problem is likely that you're eating more calories than you think you are or are overestimating the amount of calories you're burning from exercise. The only way you are not losing weight is because you're either not burning enough calories over time or taking too many calories in. Cardio is good for short term caloric burns but a progressive (moderate intensity) strength training program is what you need for continous burn throughout the day.
I do get the more muscle you have ... etc...
now what I am trying to convey to OP is getting lost in translation and now this thread is not on point and turned into a debate.
I will now leave this post area of the forums and let you guys talk to OP how to get her to her goal!
Keep doing what you're doing. Some of us are just correcting and clarifying. The more I learn I swear the less I feel like I know.
This is so true.
OP, to pull out the key points in this thread:
-Track your calories better and be consistent in sticking to your calorie goal. Weight loss will happen.
-You may build some muscle since you're new to lifting. This is good!
-Assuming you stay in a deficit, you will lose fat while retaining or building muscle. This will give you a healthy, fit shape.
-You will not get bulky. Women have to train super kitten hard to look even remotely bulky, it's an intentional effort.
-You may not see the scale move for a bit (for me it's a whole frikkin month) when you start lifting because your body is retaining fluid to repair muscles. Focus on how your body is changing instead.
-Get the equipment for a home gym that matches your goals. Do your research into various programs, then buy what you need.1 -
I mean a home gym. Bench, squat rack etc. I lift heavy using free weights.
Gotchya.Yes you can build muscle on a deficit if one of the following is true:
New to lifting but this only lasts a while and the gains are small
Obese
full of testosterone...aka young men.
The only other time you build muscle and not bulk is during a recomp where you are at maintenance and doing a progressive load lifting program.
I was obese, and new to lifting, so I'm sure I was able to add what I did because of those two things. All that extra fat was extra calories.I have lifted heavy exclusively for 3 years in September and the first year I was at a deficit. I built up my weights over a course of a couple weeks from a 90lb dead lift to maxing out at 245 PR in under 2 years...and regardless of deficit or not if you are just starting lifting you never start out full on extra heavy...just asking for trouble.
if you injured yourself that wasn't the deficit it was your form.
if you weren't gaining strength you were doing a progressive load program
I did my best to keep my form correct (I'm sure it suffered somewhat as I was new to lifting, but I paid attention to it anyway) but I was attempting things like dead lifts which put pressure on part of my spine which had a previous injury/surgery. I should never have attempted putting weight on that part of my spine, especially without building up muscle around my spine beforehand. I moved up too fast in weight (I assume that's what you meant about progressive load), and pushed myself too far. In the end I managed to re-injure that area of my spine and herniate two more discs in the process. I wasn't lifting super heavy mind you (less than 125 on a bar, and 50-75 on free weights, and I started much lighter), just doing it too often and performing lifts my doctor now tells me I should never attempt. He's likely right based on what's left of the cartilage in my L1-L5 area of my back. I did gain strength at first, likely when I was obese and able to sustain the build up of muscle with the extra fat, but once I got closer to my goal (normal BMI) the strength gains in my deficit (which was maxed by MFP standards) stopped. I kept attempting to go heavier and failing. I'd give it another week and try again, fail.
I was doing many things wrong, you're right. I found though, that for me anyway, body weight training was better. I still have my bench, and I can still lift the same weight I could back then, but not much more. Any lifting I can do while laying down at level or lower angles I can do without putting strain on my spine. I can even do some incline stuff if I drop the weight and keep my core engaged adequately. I'll get back to it one day. For now, I'm content with body weight training and I seem to be able to not injure myself with it. I may look into an experienced lifter or trainer/coach if I go back to lifting to make sure I don't re-injure myself. It's also why resistance training appeals to me. For instance, when you lift, even if you are laying down on a bench like I do, you still have to pick up the weight you're going to lift. Unless you can pick it up from the floor while laying down (which I have done with free weights light enough) you run the risk of putting weight where you don't want it just by sitting up and picking up the weights then laying down. It sucks to have such a weak back, it's why I do a ton of core work each week. When I asked about a home gym I meant a resistance based unit, was wondering if you had one. I have a bench and squat rack, bar, and free weights, I just don't use them much presently.
I'm now in recomp, and the body weight training is gaining momentum (and strength gains are good too) so there's that. Once I'm happy with my goals at the end of the year I'll consider either a resistance based home gym or possibly free weights again, not sure which. Or I may just pass on it and keep on with what I'm doing.0 -
Spliner1969 wrote: »I mean a home gym. Bench, squat rack etc. I lift heavy using free weights.
Gotchya.Yes you can build muscle on a deficit if one of the following is true:
New to lifting but this only lasts a while and the gains are small
Obese
full of testosterone...aka young men.
The only other time you build muscle and not bulk is during a recomp where you are at maintenance and doing a progressive load lifting program.
I was obese, and new to lifting, so I'm sure I was able to add what I did because of those two things. All that extra fat was extra calories.I have lifted heavy exclusively for 3 years in September and the first year I was at a deficit. I built up my weights over a course of a couple weeks from a 90lb dead lift to maxing out at 245 PR in under 2 years...and regardless of deficit or not if you are just starting lifting you never start out full on extra heavy...just asking for trouble.
if you injured yourself that wasn't the deficit it was your form.
if you weren't gaining strength you were doing a progressive load program
I did my best to keep my form correct (I'm sure it suffered somewhat as I was new to lifting, but I paid attention to it anyway) but I was attempting things like dead lifts which put pressure on part of my spine which had a previous injury/surgery. I should never have attempted putting weight on that part of my spine, especially without building up muscle around my spine beforehand. I moved up too fast in weight (I assume that's what you meant about progressive load), and pushed myself too far. In the end I managed to re-injure that area of my spine and herniate two more discs in the process. I wasn't lifting super heavy mind you (less than 125 on a bar, and 50-75 on free weights, and I started much lighter), just doing it too often and performing lifts my doctor now tells me I should never attempt. He's likely right based on what's left of the cartilage in my L1-L5 area of my back. I did gain strength at first, likely when I was obese and able to sustain the build up of muscle with the extra fat, but once I got closer to my goal (normal BMI) the strength gains in my deficit (which was maxed by MFP standards) stopped. I kept attempting to go heavier and failing. I'd give it another week and try again, fail.
I was doing many things wrong, you're right. I found though, that for me anyway, body weight training was better. I still have my bench, and I can still lift the same weight I could back then, but not much more. Any lifting I can do while laying down at level or lower angles I can do without putting strain on my spine. I can even do some incline stuff if I drop the weight and keep my core engaged adequately. I'll get back to it one day. For now, I'm content with body weight training and I seem to be able to not injure myself with it. I may look into an experienced lifter or trainer/coach if I go back to lifting to make sure I don't re-injure myself. It's also why resistance training appeals to me. For instance, when you lift, even if you are laying down on a bench like I do, you still have to pick up the weight you're going to lift. Unless you can pick it up from the floor while laying down (which I have done with free weights light enough) you run the risk of putting weight where you don't want it just by sitting up and picking up the weights then laying down. It sucks to have such a weak back, it's why I do a ton of core work each week. When I asked about a home gym I meant a resistance based unit, was wondering if you had one. I have a bench and squat rack, bar, and free weights, I just don't use them much presently.
I'm now in recomp, and the body weight training is gaining momentum (and strength gains are good too) so there's that. Once I'm happy with my goals at the end of the year I'll consider either a resistance based home gym or possibly free weights again, not sure which. Or I may just pass on it and keep on with what I'm doing.
I totally understand the body weight training. My son who isn't a fan of free weights is only doing BW training as well for his BJJ and is making amazing strides...
Often times I recommend people google I am my own gym or convict conditioning as those are great programs.
As well I know my brother uses the bowflex resistance trainer (not the max trainer for hiit) but the "resistance" trainer and he likes that too...no heavy lifts and easy to get into a good position.0 -
Often times I recommend people google I am my own gym or convict conditioning as those are great programs.
As well I know my brother uses the bowflex resistance trainer (not the max trainer for hiit) but the "resistance" trainer and he likes that too...no heavy lifts and easy to get into a good position.
I honestly wish I had stuck with body weight training from the start rather than buying the bench. Live and learn. My situation is different than someone who's never had a back injury. My doctor's are all over the body weight training but frown when I mention lifting, shake their head, and tell me they'll be there when I regret it.
I was just wondering how well the Bowflex (or any other brand) resistance gyms hold up? I hear they loose their resistance over time and their warranties on the rods/bands suck. The warranty on the M5 is 2 years, which is good because just over a year into mine and I now need parts. It's not broken down yet but close. Labor is not covered (but I have no issues installing parts) so they will send me parts for it. Configuring a machine for a different muscle group without having to lift heavy weights with parts of my body that can't handle it is what appeals to me about those types of home gyms. I am always going to have limits though unless someone invents a bionic spine for me that my insurance covers haha!1 -
You know.. going back to the OP's post.. I think aside from getting completely off topic. Lift away, or do body weight, either way you're not going to end up with tighter clothes. If anything you'll loose inches while you loose fat. It's much harder to gain muscle than it is to loose fat (in my experience).1
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Ok....well.....after reading all of that..... I guess I DO just have yo cut EVEN MORE calories.0
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ConstantStruggle wrote: »Ok....well.....after reading all of that..... I guess I DO just have yo cut EVEN MORE calories.
??? I don't think you have to lower your calorie goal. You should be able to lose weight on 1500 calories. Just be more consistent (especially on weekends!) and try to log accurately by weighing and measuring.
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