Does Heavy Lifting Pay Off for Everyone?

PEIIslandGirl100 · December 2013

Hi just wondering if heavy lifting pays off in different scenarios. For instance:

1) Female, 35 years old, 210lbs, high body fat, eating all heathy foods a bit above maintenance. 12 weeks into StrongLifts.
2) Female, 45 year old, 120lbs, average body fat, eating mostly junk but at a deficit. 12 week into StrongLifts
3) Female, 30 year old, 150lbs, average body fat, eating 90% heathy, 10% junk, Some days in deficit, some days maintenance, some days over cal goals. 12 week into StrongLifts

Goal for each person is to reduce body fat and recomp. Should it work for each case? but in different ways? slower? faster? not as good? etc....

Mr_Knight · December 2013

1) Will gain weight, typically mostly fat.

2) Will lose weight, typically mostly fat.

3) Will stand still.

PEIIslandGirl100 · December 2013

1) Will gain weight, typically mostly fat.

2) Will lose weight, typically mostly fat.

3) Will stand still. (What's the outcome if cardio is added?)

meshashesha2012 · December 2013

Hi just wondering if heavy lifting pays off in different scenarios. For instance:

1) Female, 35 years old, 210lbs, high body fat, eating all heathy foods a bit above maintenance. 12 weeks into StrongLifts.
2) Female, 45 year old, 120lbs, average body fat, eating mostly junk but at a deficit. 12 week into StrongLifts
3) Female, 30 year old, 150lbs, average body fat, eating 90% heathy, 10% junk, Some days in deficit, some days maintenance, some days over cal goals. 12 week into StrongLifts

Goal for each person is to reduce body fat and recomp. Should it work for each case? but in different ways? slower? faster? not as good? etc....

you're comparing apples and oranges because you're keeping the workout the same but changing the calories. of course each will have different results.

Mrsallypants · December 2013

It's a calorie issue.

If your maintenance is 2,200 calories (adding in weight lifting and cardio) and you eat 3,000 calories a day, you will gain weight as there is a surplus in calories. Exercise is meaningless in the scheme of weight loss.

Weight lifting is used to preserve your muscle mass as dieting tends to eat your muscle mass away unless you weight lift.

PEIIslandGirl100 · December 2013

So what do you guys suggest a person do to reduce body fat and recomp? For me, 32 years female, into week 12 StrongLifts, currently eating all heavy at maintenance, cardio 2 times a week.

PEIIslandGirl100 · December 2013

It's a calorie issue.

If your maintenance is 2,200 calories (adding in weight lifting and cardio) and you eat 3,000 calories a day, you will gain weight as there is a surplus in calories. Exercise is meaningless in the scheme of weight loss.

Weight lifting is used to preserve your muscle mass as dieting tends to eat your muscle mass away unless you weight lift.

So lift heavy and eat less and ur good to go. Will lose body fat weight only and look recomped when complete.

Cranquistador · December 2013

Wow.

magerum · December 2013

PikaKnight · December 2013

I think you know the answer to this BarbaraCarr.

Cranquistador · December 2013

The answers aren't going to change....good luck on your goals.

Mrsallypants · December 2013

Pretty much. You'll still lose muscle mass, but weight lifting will greatly reduce the loss of muscle mass. Of course, eat more protein as more protein in your diet will also preserve muscle - strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day.

If you're losing 1.5 to 2lbs a week, you're good to go. If not, try reducing your calories by 10%. You can use cardio to burn off calories if you want to eat more, cardio also has good effects on your heart, lungs, and blood pressure.

If you plateau and can't lose weight, and can't reduce your calories any lower, you can try advanced dieting methods such as zig zagging or carb cycling. You can also add in a different type of exercise that your body isn't use to (adapted to).

cmriverside · December 2013

um.

This sounds sooo familiar. . . but different somehow.

Sarauk2sf · December 2013

Ignoring water weight fluctuations:

1) Will gain mainly fat

2) Will lose mainly fat (bit probably not optimal if the 'junk' means that protein is low)

3) Depends on whether they are averaging at, above or below maintenance.

Age and weight really has nothing to do with it (other than the calories you need to eat to be at a surplus or a deficit).

beachlover317 · December 2013

Welcome back to MFP. The answers to all your questions will remain the same. Have fun!

vjohn04 · December 2013

I think you know the answer to this BarbaraCarr.

what is this voodoo hooodoo?!?!?!?

obvious post is obvious.

BusyRaeNOTBusty · December 2013

So what do you guys suggest a person do to reduce body fat and recomp? For me, 32 years female, into week 12 StrongLifts, currently eating all heavy at maintenance, cardio 2 times a week.

Eat at a calorie deficit consuming adequate protein. Consistently. Continue lifting.

Hauntinglyfit · December 2013

Number 3 (let's call her Barbara), needs to start being consistent with logging calories, and staying at her calorie goal every day. Consistently. Long enough to see results.

DavPul · December 2013

I've been answering questions for this chick and it's actually BarbaraCarr with a new name and the same old questions???

Barbellgirl · December 2013

I think I'd stop worrying about hypothetical women and focus on yourself. Eat at a small deficit ( try to be consistent) and lift heavy 3-4 days a week, do a little cardio for faster fat loss if you want to. It's not rocket science, don't try to make it more complicated than it is.

This is coming from number 2 in your example, I'm 46.

cmriverside · December 2013

Oh, Dave.

Fullsterkur_woman · December 2013

Yes, it pays off for everyone who does it. FFS, this woman doesn't need an exercise program, she needs psychiatric intervention. I can't help it; I've always felt a little sad for her.