Strength training

georginasteele

I have been reading on MFP and a couple of websites about strength training on a deficit diet and was wondering if anyone could give me more info on it? I'm looking to lose fat and get a stronger muscles and from what I've read this is the best way to do it. I was wondering if anyone else does it and what sort of diet they're on, how often they do strength workouts, how much you started lifting, calorie intake, whether you use protein shakes etc, just general information would be great, thanks!

CopperB73

That would interest me too. My main focus is on (gradual) weight loss, which is mostly about food, of course. But I am also doing exercise, mainly martial arts. That includes body weight exercises (press ups/push ups, prisoner squats, squat thrusts, star jumps, plank exercises "stamina stance" etc.) and I'm getting way better at those, Visibly bigger muscles? Not really, but who knows because what I've got is still hidden under some body fat.

It does occur to me that the more excess weight a person is carrying, the more bodyweight exercises are serious strength training!

So I'm happy - I'm staying within my MFP calroie limit, including eating most or all of those "exercise calories". On days when I've done 2 martial arts classes, I don't necessarily manage to eat them back that day (it would add about 1,300 calories to by 1,700 basic) , but things sort themselves out over the next little while. I Loooove having some exercise calories to cash in the next day when I'm hungry! The last 7 days view which the MFP all does is very useful for that.

What I read was that it was difficult to go for a lot of weight loss and a lot of muscle build at the same time - makes sense: one involves eating less, the other involves eating more. So maybe I'll do more strength training later - or sooner if some good ideas appear here!

silmarilliane

from what i understand, strength training on a calorie deficit will lose fat AND muscle. i did a lot of my weightloss on calorie deficit and cardio and now i've switched to strength training and (mainly because it's christmas!) have been eating more than normal.

i've been following the Jamie Eason livefit 12 week thing, on week 5 at the moment, and despite eating silly amounts of food at weekends i feel it's kept me in check and my weight has stayed around the same which is currently my goal.
if you want to do really well on it though, follow her diet plan as well as the training as it's very thorough.

more muscle means burning more calories in general which means you can eat more, i'm happy with that for now!

good luck

toddis

Strength training while in a weight loss phase will decrease the amount of muscle lost.
There are a few plans out there for beginners, but many will advise doing compound lifts. (squats, deadlifts, bench,etc.)

If you have a significant amount of weight to lose, training on a deficit may not be detrimental to muscle gain.

Even though muscle does burn more calories than fat, you will not put on a lot of muscle in a short period. (~2 lbs a month for a beginner=20 extra calories a day)

Escape_Artist

Read this

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=Sexypants


Good beginners programs :

http://stronglifts.com/
This one if free. There are many videos on youtube for form

http://startingstrength.com/
This one is a book and a very good reference

http://www.thenewrulesoflifting.com/new-rules-of-lifting
Also a good book

Yanicka1

Read this

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=Sexypants


Good beginners programs :

http://stronglifts.com/
This one if free. There are many videos on youtube for form

http://startingstrength.com/
This one is a book and a very good reference

http://www.thenewrulesoflifting.com/new-rules-of-lifting
Also a good book

I will just follow you all over the forum and agree with you

Escape_Artist

Read this

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=Sexypants


Good beginners programs :

http://stronglifts.com/
This one if free. There are many videos on youtube for form

http://startingstrength.com/
This one is a book and a very good reference

http://www.thenewrulesoflifting.com/new-rules-of-lifting
Also a good book

I will just follow you all over the forum and agree with you

You can stalk me all day hun :blushing:

Lillyloooo

Great