Strength training while trying to lose weight
raven56706
Posts: 918 Member
im over 30lbs over my goal and would like to lose weight inches. Is calorie deficit the only way?
What are your thoughts?
What are your thoughts?
0
Replies
-
Your thread title and question don't match so I'm not sure this is the answer you're looking for...
Yes, with 30 lbs to lose to get to your goal, I'd say that a calorie deficit is the way to go. You should still be able to have a 500 calorie per day deficit fairly comfortably. That should also be a small enough deficit that strength training shouldn't be a problem.0 -
Yes, you have to be in a deficit to lose weight. Your body is constantly storing and releasing fat from your adipose cells and if you have a surplus of calories more will be stored than consumed but if you are in a deficit you will use more fat than you store and thus you reduce the fat stored in your adipose cells.0
-
As said above, you need to eat at a calorie deficit to lose weight. It doesn't have to be a huge deficit, 250-500 calories less per day. Strength training is needed to help keep muscle mass--i.e. to lose mostly fat rather than muscle.2
-
but with this, you most likely wont be able to see the results of the strength training correct or am i wrong?0
-
Strength train to be stronger and maintain muscle, calorie deficit to lose weight.0
-
raven56706 wrote: »but with this, you most likely wont be able to see the results of the strength training correct or am i wrong?
Depends on your level of training prior to when you start to lose. Novice lifters will see some results but more experienced lifters will actually regress.
0 -
ok because thats what i was wondering. While i feel strong and feel like im getting stronger, im not seeing the definition results so im thinking im not burning the fat.
thats pretty much why i asked the question and apologize i didnt add this to the beginning0 -
raven56706 wrote: »ok because thats what i was wondering. While i feel strong and feel like im getting stronger, im not seeing the definition results so im thinking im not burning the fat.
thats pretty much why i asked the question and apologize i didnt add this to the beginning
Are you losing any weight? Because you still need a deficit.0 -
raven56706 wrote: »ok because thats what i was wondering. While i feel strong and feel like im getting stronger, im not seeing the definition results so im thinking im not burning the fat.
thats pretty much why i asked the question and apologize i didnt add this to the beginning
Is your weight decreasing?
Often we burn fat from places other than the places where we are looking.
However, 30 pounds out is still enough that it would be normal not to see definition yet.0 -
i will start monitoring via scale. I wasnt because i wanted to see if inches were coming off instead of scale. guess i was looking at it wrong0
-
raven56706 wrote: »i will start monitoring via scale. I wasnt because i wanted to see if inches were coming off instead of scale. guess i was looking at it wrong
You could be losing inches, just not in the places you want. When we lose, we lose it from all over our bodies (back, feet, hands, arms, etc..) and it's not always apparently until big losses (at least in those who have a good amount to lose). The leaner you are, the easier it is to see changes.0 -
raven56706 wrote: »i will start monitoring via scale. I wasnt because i wanted to see if inches were coming off instead of scale. guess i was looking at it wrong
You could be losing inches, just not in the places you want. When we lose, we lose it from all over our bodies (back, feet, hands, arms, etc..) and it's not always apparently until big losses (at least in those who have a good amount to lose). The leaner you are, the easier it is to see changes.
^^^ This.
Not sure where you are taking your measurements but fat comes off of places you don't even think about having excess fat. You could be losing fat in places you don't know. Earlier this year I had a month when I lost around a half inch off my neck, a place where I'd had steady measurements for a year+.0 -
smart thinking. yeah i will begin the scale measuring.0
-
also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?0
-
raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
1 -
yeah... thats the only reason why i was weary of doing the scale measurements as i didnt think i would see much if i was strength training0
-
raven56706 wrote: »yeah... thats the only reason why i was weary of doing the scale measurements as i didnt think i would see much if i was strength training
You shouldn't notice too much of a difference but water retention might increase due to weight training at first. This usually goes away within a couple weeks.
0 -
Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.0 -
Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
Let's go with "It's far less than optimal for muscle gain, and any gains you do see aren't going to be enough to offset the fat loss in terms of absolute weight loss/gain."2 -
Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
I would have said that before as well because of personal experience but the more research I've done on the biochemistry of it indicates that it is almost impossible on a true deficit (AMPK being the primary culprit). On a practical side, if you aim for only a slight deficit it's likely you will overcome the down regulators to growth through natural fluctuations from surplus to deficit so you may achieve some growth, particularly if you are a novice lifter and don't have to deal with too much myostatin.
Protein is actually a red hearing hear because it's almost never an issue for most people since you need a lot less than most people think to promote muscle synthesis. Training promotes growth, obviously by providing stimulation through release of MGF but also increases AMPK so it's a balance act and in a deficit it may not be sufficient to actually cause synthesis of new muscle.
1 -
Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
Let's go with "It's far less than optimal for muscle gain, and any gains you do see aren't going to be enough to offset the fat loss in terms of absolute weight loss/gain."
Definitely agree with that.0 -
Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
Let's go with "It's far less than optimal for muscle gain, and any gains you do see aren't going to be enough to offset the fat loss in terms of absolute weight loss/gain."
gotcha. well im 210. want to reach 180 or below. so i will continue on
0 -
raven56706 wrote: »but with this, you most likely wont be able to see the results of the strength training correct or am i wrong?
I've seen tons of results from strength training while eating at a deficit for 2+ years.1 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
I would have said that before as well because of personal experience but the more research I've done on the biochemistry of it indicates that it is almost impossible on a true deficit (AMPK being the primary culprit). On a practical side, if you aim for only a slight deficit it's likely you will overcome the down regulators to growth through natural fluctuations from surplus to deficit so you may achieve some growth, particularly if you are a novice lifter and don't have to deal with too much myostatin.
Protein is actually a red hearing hear because it's almost never an issue for most people since you need a lot less than most people think to promote muscle synthesis. Training promotes growth, obviously by providing stimulation through release of MGF but also increases AMPK so it's a balance act and in a deficit it may not be sufficient to actually cause synthesis of new muscle.
So we dont derail too much, i will add this article. I found it to be fairly good.
http://shreddedbyscience.com/can-you-gain-weight-in-a-calorie-deficit/0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »raven56706 wrote: »also, will i see weight loss even though im still lifting? just wondering since most say muscle weighs more than fat. Will that be an issue or not?
no, it's almost impossible to gain muscle in a deficit and even if you manage to do this it will be far less than the weight you lose in fat. However, your questions does point out the fact that weight on the scale isn't the only measurement you need to be aware of.
Wouldn't say its almost impossible but there are a lot of factors (size of deficit, protein, training, how near you are to training, and genetics) and a deficit is not ideal.
I would have said that before as well because of personal experience but the more research I've done on the biochemistry of it indicates that it is almost impossible on a true deficit (AMPK being the primary culprit). On a practical side, if you aim for only a slight deficit it's likely you will overcome the down regulators to growth through natural fluctuations from surplus to deficit so you may achieve some growth, particularly if you are a novice lifter and don't have to deal with too much myostatin.
Protein is actually a red hearing hear because it's almost never an issue for most people since you need a lot less than most people think to promote muscle synthesis. Training promotes growth, obviously by providing stimulation through release of MGF but also increases AMPK so it's a balance act and in a deficit it may not be sufficient to actually cause synthesis of new muscle.
So we dont derail too much, i will add this article. I found it to be fairly good.
http://shreddedbyscience.com/can-you-gain-weight-in-a-calorie-deficit/
Thanks for the link, it's not news but it will be helpful for others who are unfamiliar.
"The average Delta Q would almost certainly have been different at different time points over the duration of each study. The subjects would have fluctuated in and out of surpluses and deficits around the average daily value, as per the sketch graph below."
This was pretty much my point. The deficits were so minor (often within the margin of error for recording so they could have actually been a surplus rather than a deficit in some studies) that people were going up and down between surplus and deficit. This is basically how a recomp works.
I'll end the derail here but it's interesting for the OP to understand these as part of his training and diet.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 397K Introduce Yourself
- 44.2K Getting Started
- 260.9K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 456 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3.1K MyFitnessPal Tech Support Questions