Weight lifting doesn't burn fat
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VintageFeline wrote: »Just to chime in with everyone saying 1800 could be maintenance because of her height. She's also 230lbs. My maintenance now, excluding exercise at 5'5 and 160lbs is 1800. I think the issue here is logging accuracy. Her TDEE is definitely more than 1800 when you add in the exercise.
yeah now that we know that she is logging inaccurately.1 -
CharlieBeansmomTraceyCharlieBeansmomTracey
Posts: 4,839
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Bimby46 wrote: »
Danicandothis wrote: »
That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
Dani, what do you think about keeping track of your measurements? Are you noticing a difference in how your clothing fits?Since toned muscle is a lot smaller in size than an equal weight of fat, could you possibly be developing muscle along with fat loss so the weight loss numbers aren't what you would like right now?
you dont have toned muscle. you either have muscle or have a toned appearance. its also hard to gain muscle and lose fat at the same time and its not going to equal out to where the scale hasnt moved
Thanks, you're correct, I should have said gained muscle. Danmason posted some interesting information about strength training's metabolism benefits.1 -
I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...32 -
Works for you. I eat up till 11:30pm just about every night. For years....................................works for me.Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
11 -
CharlieBeansmomTraceyCharlieBeansmomTracey
Posts: 4,839
Member
Bimby46 wrote: »
Danicandothis wrote: »
That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
Dani, what do you think about keeping track of your measurements? Are you noticing a difference in how your clothing fits?Since toned muscle is a lot smaller in size than an equal weight of fat, could you possibly be developing muscle along with fat loss so the weight loss numbers aren't what you would like right now?
you dont have toned muscle. you either have muscle or have a toned appearance. its also hard to gain muscle and lose fat at the same time and its not going to equal out to where the scale hasnt moved
Thanks, you're correct, I should have said gained muscle. Danmason posted some interesting information about strength training's metabolism benefits.
ok even for gaining muscle she would have to be in a surplus of calories which if she were she would be gaining weight, if she was doing a recomp(eating in maintenance and lift weights,which is really slow) she could gain some muscle but it not going to be the same ratio of fat loss and muscle gain to stop the scale from moving,shes isnt going to lose a lb of fat and gain a lb of muscle . its hard to build muscle for women even in a surplus and takes time. we established that she is not logging accurately and food isnt being weighed properly so that is most likely the culprit.4 -
Works for you. I eat up till 11:30pm just about every night. For years....................................works for me.Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Keyword... Works2 -
Mr_Healthy_Habits wrote: »
Works for you. I eat up till 11:30pm just about every night. For years....................................works for me.Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Keyword... Works
I don't think anyone would argue that it doesn't work if you can manage it. The problem is that plenty of people aren't going to be able to, or want to, manage it. And it certainly isn't necessary to lose weight - it's just another strategy to reduce calories consumed.3 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTraceyCharlieBeansmomTracey
Posts: 4,839
Member
Bimby46 wrote: »
Danicandothis wrote: »
That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
Dani, what do you think about keeping track of your measurements? Are you noticing a difference in how your clothing fits?Since toned muscle is a lot smaller in size than an equal weight of fat, could you possibly be developing muscle along with fat loss so the weight loss numbers aren't what you would like right now?
you dont have toned muscle. you either have muscle or have a toned appearance. its also hard to gain muscle and lose fat at the same time and its not going to equal out to where the scale hasnt moved
Thanks, you're correct, I should have said gained muscle. Danmason posted some interesting information about strength training's metabolism benefits.
ok even for gaining muscle she would have to be in a surplus of calories which if she were she would be gaining weight, if she was doing a recomp(eating in maintenance and lift weights,which is really slow) she could gain some muscle but it not going to be the same ratio of fat loss and muscle gain to stop the scale from moving,shes isnt going to lose a lb of fat and gain a lb of muscle . its hard to build muscle for women even in a surplus and takes time. we established that she is not logging accurately and food isnt being weighed properly so that is most likely the culprit.
this!! even if she were gaining muscle, it certainly would not be at a rate that would outpace fat loss!4 -
Your doctor is an idiot3
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Danicandothis wrote: »That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
If you are not losing weight, you are eating more than you should.
It is very hard to outrun (or outZumba, outweightlift, outswim
) overeating.
In general, you have two ways of approaching weight loss, or a combination: being overall more physically active (burning several thousand calories per week) or eating less. A combination is ideal for health, but exercise alone will rarely help in weight loss. If you are more or less sedentary and add a few hours of exercise per week, this is great for your health, but it will not help much is managing weight. Especially since, realistically, someone who is not in the best shape is not really going to burn a ton with a 1 hour workout (yes, it will feel like dying, no, this does not mean burning a ton of calories).
Weight lifting or rather, strength training, is great for your body, your strength, your bones. You will not burn more than half a slice of pizza because of it though.
Cardio is also great for your heart and should be a part of your life. It will burn more than weight lifting, but you need to go for duration rather than intensity as a beginner. 2 hours of walking are going to be far more effective in burning calories than a Zumba class, especially since most beginners, and especially overweight beginners, will just do small spurts here and there with lots of trying to catch their breath in between.
Now, changing your lfestyle completely, like getting a phsycially demanding job, walking a few hours per day and then topping it off with an hour of jogging and an hour of calisthenics before bed will for sure help without focusing on diet, but it is nto something most of us can do.
So, focus on how many calories you eat for losing weight, add as much cardio as you can to help (to an intensity you can comfortably do it for a while), add strength training for maintaining muscle and general health, and then do whatever else you enjoy just for the fun of it.
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Danicandothis wrote: »That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
I know that in males if you do too much cardio it decreases our testosterone and increases our cortisol levels which makes us gain weight. I believe cardio alone is most definitely not the answer. However, compoubd workouts or circuit training is a better approach. This mixes weight lifting and cardio together in multiple different movements where you are working out multiple muscle groups at one time. This is what will burn calories during and up to 48 hours after your workout. This will also help keep your lean muscle from decreasing and it will get rid of visceral or unwanted belly fat. Compound workouts or any exercise where you are using your body weight such as deadlifts, push ups, dips, sit ups, mountain climbers, squats, burpees (the list goes on) will give you the biggest calorie expenditure. Just look up compound workouts and HiiT (which stands for high intensity interval training).18 -
danmason2025 wrote: »Fat Loss Wars: Cardio Versus Weight Training! By Shannon Clark November 04, 2015 •
We are going to give weight training a point in the fat loss wars due to the calorie burn after the workout is completed. Find out more right here as the battle for fat loss success heats up between cardio and weight training.
If you were to propose the following situation to the average gym-goer, it would probably play down something like this.
"When you want to do lose fat you do what?"
"And, when you want to build muscle, what happens then?"
They would respond that when they want to lose fat, they start doing more cardio. When they want to build muscle, well naturally, they weight train. Seems to make sense. Cardio burns off calories; weight training makes you gain weight.
s this really accurate though? Could weight training strictly be used for fat loss - with no cardio at all? You bet.
Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped.
Here's why.
WEIGHT TRAINING AND METABOLIC INCREASES FOR THE PERIOD FOLLOWING ///
With Cardio Training, You Might Get An Extra 40-80 Calories Burned. The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed.
Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half.
When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity.
With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout.
In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place.
Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with
http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/5 -
Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
I've heard this idea several times and it never made sense to me. Most people work. I don't get home from work until 5:30 or 6 most nights and have to make dinner for me and my husband, get a bunch of stuff around the house done, walk the dog, get set up for the next day and be in bed by 9:30ish so I can get up at 4:30 or 5 to be at work by 7.
If you can do it, great. But for the majority of people it's just not practical advice.14 -
Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
I've heard this idea several times and it never made sense to me. Most people work. I don't get home from work until 5:30 or 6 most nights and have to make dinner for me and my husband, get a bunch of stuff around the house done, walk the dog, get set up for the next day and be in bed by 9:30ish so I can get up at 4:30 or 5 to be at work by 7.
If you can do it, great. But for the majority of people it's just not practical advice.
It's not only impractical--it's wrong.
6 -
Danicandothis wrote: »That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
I know that in males if you do too much cardio it decreases our testosterone and increases our cortisol levels which makes us gain weight. I believe cardio alone is most definitely not the answer. However, compoubd workouts or circuit training is a better approach. This mixes weight lifting and cardio together in multiple different movements where you are working out multiple muscle groups at one time. This is what will burn calories during and up to 48 hours after your workout. This will also help keep your lean muscle from decreasing and it will get rid of visceral or unwanted belly fat. Compound workouts or any exercise where you are using your body weight such as deadlifts, push ups, dips, sit ups, mountain climbers, squats, burpees (the list goes on) will give you the biggest calorie expenditure. Just look up compound workouts and HiiT (which stands for high intensity interval training).
More Amazing Hormonal Alchemy!!!
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Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
I've heard this idea several times and it never made sense to me. Most people work. I don't get home from work until 5:30 or 6 most nights and have to make dinner for me and my husband, get a bunch of stuff around the house done, walk the dog, get set up for the next day and be in bed by 9:30ish so I can get up at 4:30 or 5 to be at work by 7.
If you can do it, great. But for the majority of people it's just not practical advice.
It's not only impractical--it's wrong.
It's great for people who eat dinner at 5 and customarily sit in front of the TV until 9 or 10 munching on pretzels, pringles, Cheetos, and Nachos. .... Because they are no longer eating snack food for 4 hours after dinner.
Less good for people who get home at 6 PM, eat dinner, do dishes/laundry and fall into bed.14 -
Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
This is one way to create a calorie deficit, so, sure, can help CI<CO.
However, it is not necessary to create a calorie deficit, and impractical for many of us.5 -
kathleennf wrote: »Here's something different you could try: figure out your maintenance calories for the weight you want to be, and start eating that much. I am not sure what your goal weight is- but at 5'1" I imagine your maintenance calories are going to be under 1800. I've been at maintenance for about 5 years now. My maintenance is 1620 and I am 5'8" (usually about 135 lb). I do eat back my exercise calories, and I eat them back according to estimates from gym machines or MFP. I know a lot of people say they are inaccurate but they have worked for me, for 5 years.
That's what I would actually try. Like others, I think you can benefit from getting more accurate with your food logging (weigh stuff, mainly). But I also think your BMR is probably way overestimated. At 230, what does maintenance look like for you? I bet it's really high compared to smaller women. For example, maintenance for me is only 1740 kcal per day. That's really not much. My guess is yours is way higher. I would plan a much larger deficit, personally. Which you would achieve using ^^^ that method. Although you might want to set interim goals and not just cut down to maintenance cals for your ultimate goal weight.1 -
I've read that weight training helps burns fat, but nothing to the extent people think. When I am trying to lose weight I focus on calorie reduction and macros. Exercise is great, but it's just icing on the cake.6
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MegaMooseEsq wrote: »Mr_Healthy_Habits wrote: »
Works for you. I eat up till 11:30pm just about every night. For years....................................works for me.Mr_Healthy_Habits wrote: »I know the cico crowd is going to disagree, but don't eat anything after 6pm and spend your evenings walking outside...
It really does work, however they want to rationalize why...
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Keyword... Works
I don't think anyone would argue that it doesn't work if you can manage it. The problem is that plenty of people aren't going to be able to, or want to, manage it. And it certainly isn't necessary to lose weight - it's just another strategy to reduce calories consumed.
Right? Im never even home by 6pm and and I cannot imagine not eating from 6pm til I sleep at 1130pm and am up again at 7am.2
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