Here's the scoop...(lifting heavy/fatloss/strength gains)

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  • Francl27
    Francl27 Posts: 26,371 Member
    In my experience, my strength gains have been very small in the last 6 months, and I've lost 28 lbs in that time (6.5% body fat total), eating at a deficit.
  • PlumpKitten
    PlumpKitten Posts: 112 Member
    If your main goal is to lose weight, lose fat, and see some of that toned muscle underneath -- it has to be diet.
    I am just about your height, and I don't lose -- or lose much -- on 1,400 calories a day. (Our workouts are similar. I do strength 3 x a week, and cardio a few times a week.)
    For a woman of our size, maintenance is about 1,500 calories a day. A modest workout will only burn 200 calories. So your deficit is about 300 calories a day, or about 2,000 calories a week. That's less than a pound a week of fat loss.

    If your goal is to get lean, then cut the calories back.
    Strength training is good, but it's not how you burn fat -- it's how you build up muscle.
  • danimalkeys
    danimalkeys Posts: 982 Member
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    How long am I considered a biginner as I've been doing this a year now. I'm by no means an expert just curious after this next year if I'll still be able to eat at a deficit (or maybe I won't have to, maybe all my fat will be gone by then?) and will I be able to still increase my strength each week (even if by a little?). Hell, I just want fat gone and muscles to get bigger to fill in all this loose skin.

    A year is still a beginner. When your strength gains slow or stop and you have to bust your butt for 6 months to add 5lbs to a lift, then you are no longer a beginner. That's when you have to really analyze your lifts and work on your weak areas, like if your bench is stalling right at your chest or your deadlift is failing at lockout. You work on fixing those problems and that's how your lifts increase a little.
  • cingle87
    cingle87 Posts: 717 Member
    Ive been lifting since june 2013 Ive managed to take my deadlifts from 60kg to 115kg while managing to lose 42lbs :D
  • danimalkeys
    danimalkeys Posts: 982 Member
    Ive been lifting since june 2013 Ive managed to take my deadlifts from 60kg to 115kg while managing to lose 42lbs :D

    You are enjoying the newbie gains, good job on the weight loss!

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