I’m no where close to my “goal weight” but I’ve been told it’s time to incorporate weight training (apparently that’s when you really see the results). Right now all I do is walk or jog, and I will randomly pick up my 5 lb dumbbells. I’m not caught up on numbers on the scale. I just want to be leaner and my upper body needs the most work. Any advice on what size weights I should start with, sets/reps or any specific exercises I should try? Or should I focus on cardio and wait until I lose a little more weight?
Replies
1. If you are at a calorie deficit and doing cardio/burning excess calories through exercise --- then you are losing lean muscle mass...period. There's not way to avoid that.
2. Adding in weight training while still on a calorie deficit will help to maintain as best as possible your current lean muscle mass - which is important for overall health.
3. Fellow runner here...go ahead and add in a circuit of core/lower back/glute/hamstring exercises just to avoid injury. Weak glutes can wreak havoc on a runner.
You will really only be able to gain muscle mass/tone significantly once you are no longer in a calorie deficit. But, the more lean muscle you have, the higher your resting metabolism...which is still good for losing weight. Meaning you will burn more calories sitting on the couch watching TV, if you have a good amount of lean muscle.
Maybe look into some calisthenics (home based) exercises that don't require much equipment/weights.
You should look into some bodyweight movements and/or get a range of resistance bands...5 Lbs dumbbells aren't going to do a whole lot. Different lifts are going to require different weight resistance and most of your body is more than capable of doing far more than 5 Lbs. To get the benefits of resistance training you need to have it be challenging enough to require your body to made adaptations.
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p1
When I started lifting, I lost 6 dress sizes, but stayed the same weight. Muscle is more dense than fat is, pound for pound. It's more compact.
As for packing on muscle, it takes a lot of work to get there. I lift pretty heavy (comparatively) and I am loving every single muscle I've found along the way.
Another vote for lifting!
There simply is to many benefits not to (e.g., increased bone density, lower risk of disease, improved weight control, lower risk of injury, reduces chronic pain, reverses sarcopenia, extends life, etc...).
TBH I have been so scale focused that I’ve thinned out too much, even with the lifting. I am working to remedy that.
I’m not a heavy lifter like some of these ladies but I can do about 125% or so of my body weight.
You say: packing on muscle and remaining the same size I am because in the end I want to be leaner.
Does this look bulky to you?
Lift HEAVY even....less reps, more weight. It won't make you bulky it'll make you strong. =D
@westrich20940 Got it! I’m starting with 8 pounds, so I should gradually increase right? Or once I get my form right, should I shoot up to about 15-20 pounds? I appreciate your advice.
Nothing wrong with adding weights while still losing weight; I wish I'd done it sooner