Lose weight then start strength training??

Loveedove1
Loveedove1 Posts: 40 Member
in Fitness and Exercise
I have about 40 or less pounds to lose. I'm 5 8' and if I am lean, I look lanky. I have curves now, but idk if i need to be focusing on cardio to lose the weight, then focus on muscle building in glutes and such after I lose all of the fat. IM SO CONFUSED. I have a normal gym habit, so getting there isn't a problem, I just want to be doing the right thing.. Instead of being counter productive due to lack of knowledge

Replies

  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    lose weight whilst lifting!!
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Get a programme
    Books
    Strong Curves - great for lower body Google Brett Contreras
    New Rules of Lifting for Women or Stronger - I think that's what the new one is called

    Structured online programmes
    http://stronglifts.com/5x5/
    https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    As others have said, start lifting now. I would caution against an overly aggressive caloric deficit, though.
  • rybo
    rybo Posts: 5,424 Member
    Always strength train. Never wait
  • Escape_Artist
    Escape_Artist Posts: 1,155 Member
    Definitely start liftting now. I made the mistake of losing weight with cardio alone and I ended up just looking like smaller version of what I looked like when I was heavier, I was not satisfied at all, I had no muscle and looked soft all over. I had to bulk to gain muscles to then lean again, it's been an ongoing process for the past 3 years. I wish I had started lifting initially.

    I'm slowly getting there now :)
  • Loveedove1
    Loveedove1 Posts: 40 Member
    kwtilbury wrote: »
    As others have said, start lifting now. I would caution against an overly aggressive caloric deficit, though.

    I appreciate the input. My calorie deficit is set to lose 1 pound a week, which is manageable for me :)
  • Loveedove1
    Loveedove1 Posts: 40 Member
    sijomial wrote: »
    Much easier to retain muscle than build muscle - lift now.

    BTW cardio isn't for losing weight, it's for health and fitness. Your calorie deficit is where the fat loss/weight loss comes from.

    That's very true! Thank you!!

  • xmarye
    xmarye Posts: 385 Member
    I would highly suggest for you to calculate your TDEE and go from there. MFP will set you calorie goal but doesn't really help you understand how they determine that number. I found that, for myself anyway, it motivated me way more when I understood how my deficit worked. Your TDEE is your BMR (basal metabolic rate, the amount of calories required for your body to function without you doing anything) + your activity level (not to be confused with your workouts, we're talking about how active your lifestyle is). So if you want to lose weight, you have to eat less then your TDEE + exercise. Let's say your TDEE is 2000cals. You ate 1400cals and burned 250cals with your workout that day; this means that you caloric deficit is 850cals for the day.

    I prefer to set my calorie goal at my TDEE, then the ''remaining'' amount of calories for the day represents my calorie deficit for the day and this motivates me so much! 1lbs of fat is around 3500cals, so if you want to lose 1lbs/week you have to create a deficit of 500cals per day.

    Here's the website I use to calculate my TDEE (which you should recalculate for every 5lbs lost) : http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain?_ga=1.122131275.1574573865.1467548733

    Hope this helps! Good luck on your journey oxox
  • rafficampbell
    rafficampbell Posts: 5 Member
    Perhaps look up intermittent fasting, lets you maintain/gain strength while losing fat, didn't think it was possible but it is!
  • KDar1988
    KDar1988 Posts: 648 Member
    I am the queen of yo-yo dieting. Some years ago I lost a lot of weight and with it, my muscle. I couldn't even hold a casserole pan to put it in the oven without my wrists giving out. I gained the weight back. So this time while losing I've been lifting weights to preserve the muscle as best I can. Right now I'm finishing week 5 of Strong Lifts 5x5 and I will tell you...I am getting stronger! Every time I go to lift I'm able to lift more than the last time. Today I had a killer deadlift session. Form was on point and I lifted 145lbs (not much compared to some) but 5 weeks ago I struggled with 65 pounds.

    Sorry, long story but yes, lift weights. I'm losing slowly but I've got muscles and am seeing some definition which makes me happy :) I do cardio on non weight lifting days.
  • xmarye
    xmarye Posts: 385 Member
    rafficampbell wrote: »
    Perhaps look up intermittent fasting, lets you maintain/gain strength while losing fat, didn't think it was possible but it is!

    I think it's funny how intermittent fasting gained popularity... I've been doing this way before this became popular without even realizing it! Especially since dieting because a) I would go run first thing in the morning before eating breakfast since this helped me avoid getting cramps and b) because starting to eat later in the day made it easier to spread out my calories over my meals without going over my calorie goal.

    Whatever works right ;)
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    laurenjennings914 wrote: »
    kwtilbury wrote: »
    As others have said, start lifting now. I would caution against an overly aggressive caloric deficit, though.

    I appreciate the input. My calorie deficit is set to lose 1 pound a week, which is manageable for me :)

    What's your TDEE? A pound a week roughly translates to a 500 calorie a day deficit. That might be high (>20%) as a percentage of your TDEE.
  • arditarose
    arditarose Posts: 15,573 Member
    Start now. Lose less muscle than you would if you had not. Then you'll have a better base to work with once you hit goal. It's also easier to hit a goal physique rather than a goal weight while you're strength training.
  • xmarye
    xmarye Posts: 385 Member
    arditarose wrote: »
    Start now. Lose less muscle than you would if you had not. Then you'll have a better base to work with once you hit goal. It's also easier to hit a goal physique rather than a goal weight while you're strength training.

    Totally agree! Body composition plays a big role in how good you can look for your weight, plus it helps to maintain a faster metabolism (losing weight will already gradually slow down your metabolism, so gaining muscle will help counteract that).
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    edited July 2016
    rafficampbell wrote: »
    Perhaps look up intermittent fasting, lets you maintain/gain strength while losing fat, didn't think it was possible but it is!

    IF is a way to control calories. It doesn't help you retain or gain strength unless you are doing resistance training. If you don't do resistance training while doing IF, you will lose just as much muscle/strength as you would if you weren't following IF.

    OP, the answer for weight/resistance training is always now. It will improve your body composition, increase/maintain metabolic functions and make you stronger and less prone to injury.

    And the majority of people I know have seen much better results with weight training than they ever did with cardio.

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