Advice needed regarding exercise goals please.

RenaTX

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.


So when people ask about "goals". Would these be the goals they are asking about?

Thank You

Chaskavitch

A lot of people post things like "Is this a good diet?", or "Is this enough exercise?" without giving any indication of if they want to lose weight, gain muscle, gain weight, run a marathon, be a weightlifter, or just not wheeze when they go up stairs. You have a specific walking goal, which is good. Do you have a certain amount of weight you want to lose, or a specific "look" you're going for with weightlifting? My goal is to be able to see my itty bitty two-pack, so I'm trying to figure out how to cut a little more fat. Having something definite that you're working toward just makes it easier to figure out how to get there, so it isn't a nebulous "oh, I want to be thinner", and you never know when you get there.

rileysowner

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.


So when people ask about "goals". Would these be the goals they are asking about?

Thank You

You have fairly well defined your goals already, that is, lose weight (probably better stated as lose fat), and to gain muscle. Just to be clear gaining muscle in a significant way while in a calorie deficit is pretty much impossible. Small gains are possible, but not significant ones. The goal of lifting weights is to maintain muscle mass which you probably have more of than you realize as carrying around the extra fat needed muscle, and to gain strength. Also, the lifting will help with getting rid of fat as well, in some ways it seems to work better than cardio. What cardio does is burn a lot of calories at once allowing you to eat more while maintaining a moderate calorie deficit while strengthening your cardiovascular health.

I hope this makes sense since I am quite tired this morning and unfocused.

RenaTX

A lot of people post things like "Is this a good diet?", or "Is this enough exercise?" without giving any indication of if they want to lose weight, gain muscle, gain weight, run a marathon, be a weightlifter, or just not wheeze when they go up stairs. You have a specific walking goal, which is good. Do you have a certain amount of weight you want to lose, or a specific "look" you're going for with weightlifting? My goal is to be able to see my itty bitty two-pack, so I'm trying to figure out how to cut a little more fat. Having something definite that you're working toward just makes it easier to figure out how to get there, so it isn't a nebulous "oh, I want to be thinner", and you never know when you get there.

Thank you for the clarification. Ultimately I want to be able to wear a size 8 / medium in clothing.

I realize size doesn't really corespond to weight all the time but I believe I have about 88 pounds to loose which would put me at 145 pounds. I'm 5' 11" and 145 pounds is supposed to be a healthy weight for me. My first goal is to be able to wear an XL comfortably by July 27. This is about 222 pounds I estimate. In 2010 I think I was around 225 pounds and could fit XL.


I am trying to encorporate weight lifting as I know it's supposed to help with weight loss and help firm things up. I'm hoping that by 222 pounds an XL shirt will be comfortable to wear.

RenaTX

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.


So when people ask about "goals". Would these be the goals they are asking about?

Thank You

You have fairly well defined your goals already, that is, lose weight (probably better stated as lose fat), and to gain muscle. Just to be clear gaining muscle in a significant way while in a calorie deficit is pretty much impossible. Small gains are possible, but not significant ones. The goal of lifting weights is to maintain muscle mass which you probably have more of than you realize as carrying around the extra fat needed muscle, and to gain strength. Also, the lifting will help with getting rid of fat as well, in some ways it seems to work better than cardio. What cardio does is burn a lot of calories at once allowing you to eat more while maintaining a moderate calorie deficit while strengthening your cardiovascular health.

I hope this makes sense since I am quite tired this morning and unfocused.

So the calorie goal MFP places me at will prevent me from gaining muscle? Is this true even if I'm eating more protein than what it has my goal as?

Silly question. When you say that that lifting will help with getting rid of fat. Getting rid of fat doesn't necessarily equate to trying to gain muscle correct?

asciiqwerty

as you eat at a deficit you will lose weight (it won't all be fat it can also be muscle)

by watching your protein and fat macro minimums and meeting them, and lifting weights you will preserve more muscle, and help strengthen the muscle you have


getting rid of weight is not the same as building muscle - but as you lose weight (and fat) the muscles you have will be more visible

rileysowner

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.


So when people ask about "goals". Would these be the goals they are asking about?

Thank You

You have fairly well defined your goals already, that is, lose weight (probably better stated as lose fat), and to gain muscle. Just to be clear gaining muscle in a significant way while in a calorie deficit is pretty much impossible. Small gains are possible, but not significant ones. The goal of lifting weights is to maintain muscle mass which you probably have more of than you realize as carrying around the extra fat needed muscle, and to gain strength. Also, the lifting will help with getting rid of fat as well, in some ways it seems to work better than cardio. What cardio does is burn a lot of calories at once allowing you to eat more while maintaining a moderate calorie deficit while strengthening your cardiovascular health.

I hope this makes sense since I am quite tired this morning and unfocused.

So the calorie goal MFP places me at will prevent me from gaining muscle? Is this true even if I'm eating more protein than what it has my goal as?

Silly question. When you say that that lifting will help with getting rid of fat. Getting rid of fat doesn't necessarily equate to trying to gain muscle correct?

Gaining significant muscle is very difficult for men eating at a surplus. It is even more difficult for women as they do not have the testosterone levels men have. Eating sufficient protein will help maintain the muscle you have assuming your do some resistance training, but to put on muscle, well other than newbie gains which are small, is unlikely. What can and does happen is that muscles being trained will retain water so they can hold more glycogen so they can look fuller, but that is not true muscle gain any more than retaining water is fat gain. This does not mean lifting heavy is of no use, but rather that the more muscle you retain, the less you have to put on later.

RenaTX

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.


So when people ask about "goals". Would these be the goals they are asking about?

Thank You

You have fairly well defined your goals already, that is, lose weight (probably better stated as lose fat), and to gain muscle. Just to be clear gaining muscle in a significant way while in a calorie deficit is pretty much impossible. Small gains are possible, but not significant ones. The goal of lifting weights is to maintain muscle mass which you probably have more of than you realize as carrying around the extra fat needed muscle, and to gain strength. Also, the lifting will help with getting rid of fat as well, in some ways it seems to work better than cardio. What cardio does is burn a lot of calories at once allowing you to eat more while maintaining a moderate calorie deficit while strengthening your cardiovascular health.

I hope this makes sense since I am quite tired this morning and unfocused.

So the calorie goal MFP places me at will prevent me from gaining muscle? Is this true even if I'm eating more protein than what it has my goal as?

Silly question. When you say that that lifting will help with getting rid of fat. Getting rid of fat doesn't necessarily equate to trying to gain muscle correct?

Gaining significant muscle is very difficult for men eating at a surplus. It is even more difficult for women as they do not have the testosterone levels men have. Eating sufficient protein will help maintain the muscle you have assuming your do some resistance training, but to put on muscle, well other than newbie gains which are small, is unlikely. What can and does happen is that muscles being trained will retain water so they can hold more glycogen so they can look fuller, but that is not true muscle gain any more than retaining water is fat gain. This does not mean lifting heavy is of no use, but rather that the more muscle you retain, the less you have to put on later.

Thanks for your patience. Ok. So perhaps I'm not trying to gain muscle but rather I'm trying to keep what I have. That helps to clarify what I'm looking to do it seems.

Ultimately my goal into a smaller size clothing and too look good when I finally am able to do so.

ninerbuff

I often see the response "depends on your goals" as a response here on the forums. I'm not quite sure whether I know the answer to this for myself. Can someone please help me focus / understand what my goal is ?

I know the following about myself.

1) I need to lose weight so for cardio my daily goal is to walk 10,000 steps a day which I track using a Fitbit one. I walk on my treadmill daily to reach this goal.

Not specific enough. How much do you want to lose? Do you have specific dates that you use to track your progress? Is there a back up plan if your treadmill or power goes on the blink? In a month or two your body will adjust to the exercise and become efficient at burning calories, so what will you do to counter that?

2) I want to gain muscle so I lift weights. I try for every other day right now. I try and work both upper and lower body. Currently I'm reading up on 5 x 5 and lifting heavy.

While a newbie, obese new to exercise, or returning athlete can build some muscle while on calorie deficit, it's not probable that it's going to happen with most people at all. Lift weights to retain what you have now. If you want to build muscle, you need to supply energy and calories to build mass which is why a surplus is needed. And again if that's what you want to do, how much muscle do you want to add? Are there any specific areas you need it more than others? Is the plan you're using going to build muscle?
As I mentioned, you really can't lose weight and gain muscle at the same time efficiently. So you either lose (deficit) or build (surplus).

So when people ask about "goals". Would these be the goals they are asking about?

Thank You

Yes and no. It's what you want, but again being more specific will help to dictate the approach.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

RenaTX

as you eat at a deficit you will lose weight (it won't all be fat it can also be muscle)

by watching your protein and fat macro minimums and meeting them, and lifting weights you will preserve more muscle, and help strengthen the muscle you have


getting rid of weight is not the same as building muscle - but as you lose weight (and fat) the muscles you have will be more visible

Thank you for your help. I think I've come to the understanding that I'm not trying to build muscle but rather keep ( and strengthen ) what I have. Ultimately I want to wear smaller size clothing and look nice in them.

RenaTX

Not specific enough. How much do you want to lose? Do you have specific dates that you use to track your progress? Is there a back up plan if your treadmill or power goes on the blink? In a month or two your body will adjust to the exercise and become efficient at burning calories, so what will you do to counter that?

Thank you for your questions.
Amount is currently 88 pounds to put me at 145 pounds.
I want to be at 222 pounds by July 27 which is 1 pound a week.
I walk around my neighborhood or pace. I currently pace a lot right now.

In a month or two your body will adjust to the exercise and become efficient at burning calories, so what will you do to counter that?

Not sure. AT the gym I vary my treadmill activites. Going from 3.0mph - 4.5mph which is "pushing" it for me. I also change the incline to varying it from 0 - 3. AT home my treadmill isn't fancy so I don't have these options. Thanks for bringing this to my attention. I should start looking into this.

While a newbie, obese new to exercise, or returning athlete can build some muscle while on calorie deficit, it's not probable that it's going to happen with most people at all. Lift weights to retain what you have now. If you want to build muscle, you need to supply energy and calories to build mass which is why a surplus is needed. And again if that's what you want to do, how much muscle do you want to add? Are there any specific areas you need it more than others? Is the plan you're using going to build muscle?
As I mentioned, you really can't lose weight and gain muscle at the same time efficiently. So you either lose (deficit) or build (surplus).

Thank you. So far I'm getting the understanding that I'm not trying to build muscle but rather keep what I currently have.
Thank you for your help!