Muscle under fat?

JanetReyna

I have back rolls and arm fat, a lot. If I lift heavy will I just not lose the weight and look even more wide since I’m going to lift weights? I want to look smaller from my upper body but I have fat there so idk if lifting weights will help? Or do I gotta lift lighter?

TavistockToad

Lift heavy, eat in a deficit

Stockholm_Andy

It would/will take many months (if not years) of lifting to look appreciably "bigger" from lifting weights.

If you want to lose the fat eat in a deficit.

The whole low weights high reps to lose size is just a fallacy.

Outside of losing the fat what are your goals? Why lift heavy?

sijomial

I have back rolls and arm fat, a lot.
You need to eat in a calorie deficit to lose that fat,

If I lift heavy will I just not lose the weight
Depends if you are in a calorie deficit or not. Your weight is down to your calorie balance.

and look even more wide since I’m going to lift weights?
That would take ages of dedicated and deliberate training and also avoiding a calorie deficit. Getting bulky by accident isn't a realistic fear.

I want to look smaller from my upper body but I have fat there so idk if lifting weights will help?
Fat can't be directly exercised - again you need a calorie deficit.

Or do I gotta lift lighter
Irrelevant to fat loss.


Summary - eat less, move more. It's not as complicated to lose fat as you believe, it's not as easy to gain lots of muscle as you believe.

deputy_randolph

I started lifting heavy and went from a size 8 to a size 2. I ate at a calorie deficit and took maintenance breaks over 2 years. I'm at a size 6 now, b/c food is great, and I needed to bulk for lifts. I'm able to maintain around 2000 calories with the heavy lifting 4-5 days a week.

shadow2soul

These are a few years old (2015), but these track my first few months lifting while in a calorie deficit:


Program: Stronglifts 5x5

Pretty safe to say I didn’t get bigger from lifting heavy. I actually miss lifting heavy, but can’t afford a gym membership right now.

flippy1234

Diet is key and no, heavy lifting will not make you bigger. You will get toned and once you lose the fat by eating in a deficit, you will have nice toned muscles. Losing weight will reveal the muscles. Be patient.

quiksylver296

https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p1


So bulky...

monicalifestylefitness

I lift heavy for me.. not in comparison to anyone else. Don’t be afraid to lift heavy 😉
P.s I wish my front side would look as muscular as my back side