Increased strength and lost weight simultaneously?
AbbeyDove
Posts: 317 Member
I was just wondering if this was actually possible, or if I need to set aside one goal in order to accomplish the other. Of course, I'd really prefer to do both!
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You can do both simultaneously. Now, if you wanted to gain mass, you'd have to eat at a surplus.
My strength has increased tremendously since I started lifting a year and a half ago and I've dropped pounds. Mostly, I've dropped inches, though. At the weight I'm at now, I used to wear a size 10-12. Now I wear a 6. The scale might not move very fast, but if you eat at a moderate deficit you can lose fat and gain strength. Do eat enough to fuel your workouts, though. That's important for gaining strength.
Be sure to take before photos and measurements. Body fat %, too. These numbers will encourage you when the scale isn't moving fast enough. :flowerforyou:0 -
I have taken a screenshot of this just to remind myself to be patient! I am losing inches too but the scales are going down twice as slowly compared to dieting without exercise but the weight training has made me so much stronger and I enjoy it!0
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Yep. I've been the same weight for the last few months, but I've gone from a 14/16 to an 8/10. Measurement, pictures and 'hallmark clothes' as I call them (things you used to not fit in to, then all of a sudden you do) are much better indicators of fat loss than the scale will be. And getting stronger tends to make you not care too much about the scale, I've found. But then, I'm not just drinking the Kool-aid, I'm mixing it in bulk batches.
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Yep. I've been the same weight for the last few months, but I've gone from a 14/16 to an 8/10. Measurement, pictures and 'hallmark clothes' as I call them (things you used to not fit in to, then all of a sudden you do) are much better indicators of fat loss than the scale will be. And getting stronger tends to make you not care too much about the scale, I've found. But then, I'm not just drinking the Kool-aid, I'm mixing it in bulk batches.
Really, you've dropped that many sizes at the same weight? I'm amazed and totally have my fingers crossed it happens for me. Over a few months only? Oh please, let it be so! I want to shrink, I want to be stronger, I want to eat ALL THE FOOD... If I can do all of these things, I'll feel like I've died and gone to heaven!!0 -
Well, I should qualify a bit - I've dropped that many sizes on bottom. On the top I've gone from an 18 to a 12 - so I guess still great fat loss, but I'm pretty busty, so I don't know that I'll get too much smaller up top. . .but yes, it totally can happen. I eat the food, and do very little cardio - but I also have a very active lifestyle in general.0
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Same here. I've lost 3 lbs since January (even though my ticker says 8; I've gained back pounds since my lowest weight and haven't changed it), but about 2 sizes. I was a 10, almost a 12 in some things but now when I try on bottoms they're usually an 8 or sometimes a 6. I have broad shoulders so I'm not too much different on top, but I've definitely lost almost all of my back fat. I'm lifting much heavier weight than when I started; most of my cardio is kayaking or hiking (which I barely even think of as exercise because that's just stuff I love to do), or walking if I can't do either of those things. I hate running, even though I've tried to like it. I think I'm a pretty active person overall.0
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It's a common trait when lifting heavy. When the weights go up the inches go down. Also you feel firmer so you'll get rid of muffin tops sooner rather then later.Yep. I've been the same weight for the last few months, but I've gone from a 14/16 to an 8/10. Measurement, pictures and 'hallmark clothes' as I call them (things you used to not fit in to, then all of a sudden you do) are much better indicators of fat loss than the scale will be. And getting stronger tends to make you not care too much about the scale, I've found. But then, I'm not just drinking the Kool-aid, I'm mixing it in bulk batches.
Really, you've dropped that many sizes at the same weight? I'm amazed and totally have my fingers crossed it happens for me. Over a few months only? Oh please, let it be so! I want to shrink, I want to be stronger, I want to eat ALL THE FOOD... If I can do all of these things, I'll feel like I've died and gone to heaven!!0 -
Totally possible, but you have to be patient with it, and really take the time to figure out your TDEE and what macros work for you - you'll need adequate protein for repair and carbs to fuel your lifting. My TDEE is about 2250, so I eat around 1900 or a little more each day, with a 35P/35C/30F split. For me, any cardio beyond walking or the occassional HIIT for stress relief will mess with the equation, as well. And I had to ditch the scale and the idea of weight as a measurement of progress and solely rely on BF measurements to stay focused. Invest in a measuring tape and some calipers, and take progress pics. Best of luck!0
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Yep. I've been the same weight for the last few months, but I've gone from a 14/16 to an 8/10.
Thank you. I needed to hear (read?) this. I try not to get hung up on the scale, because I am getting smaller, but I still have this annoying little whiny voice in the back of my head yelling, "Shouldn't I be losing something?!" Seeing other people stay the same weight and get smaller is what I needed to shut that voice up.0 -
Glad to see all the positive answers. I recently ditched my scale too because I was getting frustrated not losing. But I'm lifting weights so I know I have to be patient.0
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Thanks everyone for all of the info! It's reassuring to know I don't necessarily have to give up weight loss to gain strength.
My goal is to get from a 14/16 to a size 10, and maybe around 25% body fat (lower would be nice, but I have never in my life gotten lower, so . . .trying to be realistic). I don't have a weight goal as such. But it is a challenge measuring progress aside from weight, since it's a pretty clear measure. My scale measures my body fat, so I can't totally avoid the scale altogether. I have taken measurements at my waist and hips, so I should see progress from those, hopefully.
Alas, I'm not super-active outside of scheduled exercise, though I am trying to bike more for basic transportation when possible. I've always been more of a "Let's go get some coffee and pastries! And read a great book under some shady trees! Then let's go see a movie! Hey, how about a museum?" kind of person. Anyway, that's probably how I became heavier. I do like hiking, though, when the mosquitoes aren't so bad.
My TDEE (according to Scooby's calculator) is 1753, but I've been eating at 1800 and losing, so I think I'm sticking with that. I'm giving the heavy weightlifting a 5 week trial to see if I like it and if it has a positive effect on my body composition. Hopefully that's long enough to get some kind of feel for it!0 -
Oh-the TDEE of 1753 is based on sedentary, and then I've been eating back somewhere between 1/3 and all of my exercise calories.0
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I'm giving the heavy weightlifting a lifelong chance because I really can't afford to miss out on all of its benefits.
There. Fixed it for you.
And by "heavy weightlifting" I don't necessarily mean "barbell training," but any sort of progressive resistance training you're going to find enjoying yourself and sticking with.
Because the benefits really stack up to a ridiculous amount of awesome. Please don't deprive yourself of them. :flowerforyou:0 -
Alas, I'm not super-active outside of scheduled exercise, though I am trying to bike more for basic transportation when possible. I've always been more of a "Let's go get some coffee and pastries! And read a great book under some shady trees! Then let's go see a movie! Hey, how about a museum?" kind of person.
Me, too. I had to train myself to be active and it's something I have to stay on top of. I'm a solitary person most of the time and I love to sit and read and drink coffee--okay, I'm doing this right now. Lol.
A pedometer might be useful to you. I find that when I'm using my Fitbit, I'm much more aware of my activity level outside of lifting. You can get an inexpensive pedometer at most places: Walmart, Sportsmart, Target. :flowerforyou:0 -
Totally possible, but you have to be patient with it, and really take the time to figure out your TDEE and what macros work for you - you'll need adequate protein for repair and carbs to fuel your lifting. My TDEE is about 2250, so I eat around 1900 or a little more each day, with a 35P/35C/30F split. For me, any cardio beyond walking or the occassional HIIT for stress relief will mess with the equation, as well. And I had to ditch the scale and the idea of weight as a measurement of progress and solely rely on BF measurements to stay focused. Invest in a measuring tape and some calipers, and take progress pics. Best of luck!
Reading this sorta made a light bulb in my head go on. I'm on my 7th week of heavy lifting and I'm hungry all the time now. My tdee is similar to yours and I've been trying to keep my calories to about 1800 a day but like I said I'm hungry. I also do a 55 minute spin class three times a week too. So, now I wonder if it's better for me to up my calories or cut down on spin? If I cut down on cardio won't I have to eat even less?0 -
How long did that take you to drop sizes? I am very close to going all office space on my scale as it just won't move. I am a 14/16 and hoping to get down to a 10/12. I am starting to feel a difference but can't find my tape measure as my niece and nephew were over a few weeks ago and I think they were playing with it! LOL. I have only been on a lifting program for 8 weeks.0
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I didn't start losing lots of inches until my 3rd month of lifting - but every one will be different. I stopped being too concerned about it once I discovered how completely badass lifting makes me feel - but I do remember a moment, about 4 months in, where I pulled on a shirt that had never fit - and it was too big!!!!
This is my preferred TEE calculator - some folks think it estimates too high, but for someone like me who is on her feet most of the day chasing a small person, I think it more accurately represents what I'm burning.
http://www.health-calc.com/diet/energy-expenditure-advanced
Make sure you hit the right gender. 0 -
This entire thread is making me happy. I've been so hooked on what the scale says, it's frustrating. I am trying my hardest to not even look at it!
I took pictures(Oh dear god), and measurements, and completed workout #2 last night!0 -
I'm giving the heavy weightlifting a lifelong chance because I really can't afford to miss out on all of its benefits.
There. Fixed it for you.
And by "heavy weightlifting" I don't necessarily mean "barbell training," but any sort of progressive resistance training you're going to find enjoying yourself and sticking with.
Because the benefits really stack up to a ridiculous amount of awesome. Please don't deprive yourself of them. :flowerforyou:
Okay! Maybe I need to look into the the other benefits of weightlifting. I was thinking of it as mostly a basic increase in strength! 0 -
It can also increase bone density, lbm, and has made my very bad back feel incredible. The higher amount of muscle you retain the more calories your body burns at rest which is a benefit to those who prefer to eat more. Also getting rid of a muffin top adds a huge benefit lol.I'm giving the heavy weightlifting a lifelong chance because I really can't afford to miss out on all of its benefits.
There. Fixed it for you.
And by "heavy weightlifting" I don't necessarily mean "barbell training," but any sort of progressive resistance training you're going to find enjoying yourself and sticking with.
Because the benefits really stack up to a ridiculous amount of awesome. Please don't deprive yourself of them. :flowerforyou:
Okay! Maybe I need to look into the the other benefits of weightlifting. I was thinking of it as mostly a basic increase in strength!0 -
This is exactly what I'm trying to do. I'm new to the 5x5 program but I am also a runner. I'm currently training for a half marathon. I've recently put on 20 lbs from a pregnancy and I have not been able to take off a single pound despite all my efforts. I'm taking measurements and they are still the same too. I started back on my running routine about a month ago and started 5x5 last Monday
Any tips ir advice would be appreciated.0 -
This is a bit off topic, so my apologies. I have been told, and seen the research to back it up, that you cannot gain muscle while on a calorie deficit unless you are an obese beginner. When you first start lifting, I know that you gain some weight in your muscles due to glycogen and water (the "pump"), but doesn't that amount get steady at some point? No one's muscles have popped like overfilled water balloons that I've heard of. So my question is this: After a couple of weeks when the "pump" has leveled off, how would you lose inches without losing weight? A calorie deficit says that you are losing fat, but also says that you can't be building muscle to replace the weight, so what is happening?0
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Well, if you are still lifting, you are still burning calories - so fat loss can happen there (and is more likely, since you are doing resistance exercise). Your muscles retain glycogen and water even after the initial loading occurs - they can't function properly without it. I instantaneously lose about 5 pounds every time I take a week off lifting - that's water, pure and simple. And at the point the weight gets really challenging, I feel that there is a pretty intense cardio element to lifting. Finishing 5x5 squats with 170 pounds on your back will get your heart rate jumping, I guarantee it. Nothing is as clear cut as calories in<calories out - the equation is always far more complex.0
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Sorry didn't mean to post the same thing twice
This is exactly what I'm trying to do. I'm new to the 5x5 program but I am also a runner. I'm currently training for a half marathon. I've recently put on 20 lbs from a pregnancy and I have not been able to take off a single pound despite all my efforts. I'm taking measurements and they are still the same too. I started back on my running routine about a month ago and started 5x5 last Monday
Any tips ir advice would be appreciated.0 -
This is a bit off topic, so my apologies. I have been told, and seen the research to back it up, that you cannot gain muscle while on a calorie deficit unless you are an obese beginner. When you first start lifting, I know that you gain some weight in your muscles due to glycogen and water (the "pump"), but doesn't that amount get steady at some point? No one's muscles have popped like overfilled water balloons that I've heard of. So my question is this: After a couple of weeks when the "pump" has leveled off, how would you lose inches without losing weight? A calorie deficit says that you are losing fat, but also says that you can't be building muscle to replace the weight, so what is happening?
I believe what you are describing is known as recomping--slowly adding muscle mass while losing fat mass. Most likely, the people who report this happening are not eating at a deficit but rather at maintenance. Either through not logging intake correctly or through relying on an online calculator to estimate their TDEE instead of paying attention to what their body weight does over time given a fixed intake level.0 -
Okay! Maybe I need to look into the the other benefits of weightlifting. I was thinking of it as mostly a basic increase in strength!
http://www.mayoclinic.com/health/strength-training/HQ017100 -
Hello
The scale weight - can mess with your head big time.
I started stronglifts (8weeks ago) and I can't tell you how much I love how it makes me feel. 8 weeks in and I have dents appearing on my arms, legs, tummy (yay dents!) but the hardest part has been watching the scale go up and up and up (from 132/133 - to this morning 139lbs!) - not a lot but for a calories counting obsessed scale weighing (twice a day!!) in 1200 cal dieter for the last oooo 15 years or so it is hard. and a tough mental shift.
I am waiting for the magic to happen and my weight to back down - but you know what it might not and I need to get to where that is ok - I can squat my body weight, I can deadlift more than I weigh - I feel like I can kick A&& right now and I love feeling like that.
So feeling & looking good, after what a stupid scale says....yup still hard. But getting there.
Just to give you some feed back from someone who is gaining while lifting - I don't think I am overeating - I track and record everything (but hey I could be!!)
Those dents must mean something!! - stuff is feeling solid and not jiggy - bingo wings - nope - those like like "guns to me!
My strength is awesome, and I am so pround of being where I am - I get excited every morning when I go to lift.
So jump in - and try not to be hung up on the scale - focus on form, and gaining strength.
Happy lifting x0 -
I believe what you are describing is known as recomping--slowly adding muscle mass while losing fat mass. Most likely, the people who report this happening are not eating at a deficit but rather at maintenance. Either through not logging intake correctly or through relying on an online calculator to estimate their TDEE instead of paying attention to what their body weight does over time given a fixed intake level.
Hmmm.... Everything I have read, says that this is not possible (gaining muscle while losing fat). Could you please point me in the direction of articles/books/studies that says that it is? I REALLY hope that you are correct
P.s. Anyone who doesn't want their "bulk" can send it my way!0 -
I believe what you are describing is known as recomping--slowly adding muscle mass while losing fat mass. Most likely, the people who report this happening are not eating at a deficit but rather at maintenance. Either through not logging intake correctly or through relying on an online calculator to estimate their TDEE instead of paying attention to what their body weight does over time given a fixed intake level.
Hmmm.... Everything I have read, says that this is not possible (gaining muscle while losing fat). Could you please point me in the direction of articles/books/studies that says that it is? I REALLY hope that you are correct
P.s. Anyone who doesn't want their "bulk" can send it my way!
It *is* possible to gain muscle and lose fat under very specific circumstances (overfat, beginner, ideally a combination of those 2), but there isn't a ton of research on the kind of recomping that's out there in the fitness sphere, mostly because its SLOW and research is expensive so running a research study for the 6 months you'd need to see if it really happens is a pain.
Anecdotally, people do report it happening. A majority of it may be some combination of those circumstances I mentioned (beginners, overfat, and/or both) and people who are not tracking carefully (for example, people who eat 'clean' or 'paleo' but don't actually track calories) and end up naturally cycling periods of deficits and surpluses.
Research wise, I haven't seen any on people who are already in shape and have weight lifting experience successfully recomping but beginners can often do it and SL is a beginners program so it makes sense that you'd hear a lot about it in a group like this.0 -
Well, another thing that could be happening is that people claim to weigh the same while losing inches, but in reality their weight is slowly creeping up or down. That's more likely than recomping, which is a long-term process.
If you think of recomping as a series of microbulks and microcuts, due to how your body utilizes the food it gets, there's no reason why it shouldn't happen. But it does take a lot longer than your usual beginner's reported "loss of inches while weighing the same".0
