Strentg training while losing weight??

ahousejump

Hi!! I've been following the loose 2 pounds per week goal for 8 months and have successfully lost 70lbs. Up to now i've only done treadmille intervals 30min 4 times a week and followed the calories limit per day. I want to start lifting my dumbells to build upper body muscle. Is this a good idea? I wonder if by following the loose 2 pounds per week calorie limit if that's enough food (protein, fat etc...) to successfully build muscle? Or should i switch to the maintain weight calorie limit before strenth training? Thanks!!

malibu927

If you still have weight to lose you most likely won't gain muscle, as you need a calorie surplus for that. That isn't to say don't start lifting...doing it now will help you preserve as much lean mass as possible while you lose.

rybo

Congrats on the big weight loss!

For those reading and starting out, strength training should be part of you regimen from the start when losing weight (fat).

How much more weight do you have to lose? If it's still greater than 30 lbs the 2"/week should be ok a little while longer, otherwise you can probably slow to 1 - 1.5# per week. If you are at goal weight, then upping to maintenance and continuing a recomp from here is likely your best bet.

SonyaCele

strength train now.

callyhockey

You can get stronger without building actual muscle mass, the nervous system adapts to the stress you give it up to a certain point. Definitely start now and youll have a better foundation for when you switch to maintenance/bulk

dbanks80

malibu927 wrote: »

If you still have weight to lose you most likely won't gain muscle, as you need a calorie surplus for that. That isn't to say don't start lifting...doing it now will help you preserve as much lean mass as possible while you lose.

That's interesting. I am losing weight calorie deficit and still toning by lifting weights.

malibu927

dbanks80 wrote: »

malibu927 wrote: »

If you still have weight to lose you most likely won't gain muscle, as you need a calorie surplus for that. That isn't to say don't start lifting...doing it now will help you preserve as much lean mass as possible while you lose.

That's interesting. I am losing weight calorie deficit and still toning by lifting weights.

You're retaining muscle mass and losing fat, which is what is making you look 'toned', as well as strengthening the muscles. But only in specific situations would someone actually gain muscle on a deficit (Young, male, first time lifter, etc.)

TeaBea

dbanks80 wrote: »

malibu927 wrote: »

If you still have weight to lose you most likely won't gain muscle, as you need a calorie surplus for that. That isn't to say don't start lifting...doing it now will help you preserve as much lean mass as possible while you lose.

That's interesting. I am losing weight calorie deficit and still toning by lifting weights.

"Toning" is generally defined as losing the layer of fat covering your existing lean muscle mass. Just because you can see it now doesn't mean you added muscle.

Micah_Johnson

I don't know if you're into supplements or not, but you should check out the peer-reviewed literature on HMB. There have been a few clinical studies (not funded by vested interests) that have shown that the supplement aids in simultaneous muscle growth and weight loss. It's relatively expensive, though, and the cost may outweigh the benefits. Also, I've read literature that argues that muscle growth leads to a larger caloric need for weight maintenance, so while weight training/muscle growth may not be the quickest method to lose weight, it might be the best long-term strategy for attaining a healthy body. I don't claim to be an expert, though. This all comes from years of reading Men's Health, which cites a lot of university-based research.

SonyaCele

there are zillion benefits to strength training besides gaining muscle

canadianlbs

do it now because you don't just 'build muscle' when you strength train. you improve your posture and your body's overall ability to not look like it was put together by a four-year-old in deep need of a nap.

ahousejump

Thanks Everyone... i started @ 292, @ 222 now. So i guess I got about 30 pounds to go before switching to maintain my weight. Im currently doing treadmille 30min every second day, and about 45 min of weights, situps, pushups every second day. This is the "do it @ home" workout i found on youtube, 4 rounds of all these. Thoughts? Anything i'm missing? I toss in situps & squats for the abs. If you click the picture it should link to the yourube clip

https://www.youtube.com/watch?v=mgEd_jqkg0M