Do I have to lift heavy for it to be worthwhile?

kate27july

Is there any use in lifting with moderate weights / using exercise resistance bands to prevent muscle loss and achieve a better look while trying to lose weight, or is it only heavy lifting that will be effective? Any personal stories welcomed.

daynerz

High reps, unheavy lifting is tone and strength, and adequate calories

Heavy LIFTING will keep your muscle, and build some if the calories are efficient (surplus)

3dogsrunning

High reps, unheavy lifting is tone and strength, and adequate calories

Heavy LIFTING will keep your muscle, and build some if the calories are efficient (surplus)

While I am a big proponent of heavy lifting, I haven't really seen anything to suggest this. I guess I'm in for answers as well.
Also, lifting doesn't keep your muscle, it helps you minimize how much you will lose if you are cutting. You will still lose muscle. How much depends on a number of factors.

dragonbug300

Heavy lifting is great for muscle building and maintenance of a great figure, but it's not imperative for health.

There will be some people who will bash all forms of functional fitness and moderate lifting, and then there are those who dismiss heavy lifting and go for functional. It all depends on your philosophy.

What it all boils down to is what you CAN do, WANT to do, and WILL do regularly. If lifting moderate weights and using resistance bands is your cup o' tea, do it. Feel great about it. Both are excellent ways to maintain your fitness and assist in losing weight.

Personal stories:
#1) I'm a fitness instructor. I see a hundred different people in my classes. I teach bootcamp-like classes: lots of plyometrics, bodyweight, and light equipment are put to use. Some people like to use my classes as a cardio supplement to their strength routines, while others will use it exclusively for strength training.
Of the people who exclusively go to group fitness classes like mine, I've seen big people lose weight, small people gain strength, and average-build people of both sexes grow stronger and more sinewy.
The differentiation boils down to diet and frequency of exercise.
One participant and friend of mine went only to group fitness classes. He started out at 400lbs, very little muscle. He lost 150lbs in two years just from doing the sorts of exercises you're describing in a group fitness setting (he did not change his diet at all). Not only this, but he gained visible muscle despite being pretty heavy still.
So, that worked out for him.

#2) Normally I do heavy lifting 2x a week along with functional training 3x a week and running/biking/dancing for cardio. However, right now I am doing fieldwork in Guatemala, where there aren't many gyms. All I have is my body and 2 resistance bands to stay fit. So far, and it's only week two, I've managed to lose weight just from focusing on diet and exercising 40 minutes to an hour with the resistance bands and calisthenic exercises. I've run only once, and probably won't do it again for the rest of the time.

Long story short: if you mix up the exercises, put 100% effort into your workouts, create a calorie deficit, and challenge yourself, it's perfectly wonderful to stick to moderate weights and bands.

87Djones

I personally use both heavy and moderate weights when I exercise. I do heavy weights on certain body parts for more resistance followed by higher reps to shock the body and keeping the heart rate evaluated. It has helped me to improve my overall muscle endurance when performing body weight exercises. I used to only be able to do about 5 pull-ups in a row, but now I can perform about 20 pull-ups without stopping.

It all depends on your personal goals that you want to achieve.

If you want to tone up I would suggest to do supersets or high reps.
Example: Sets 4 Reps 15, 10, 20, 10

BusyRaeNOTBusty

"Heavy lifting" has been found to be most effective at preventing muscle loss, but it's not the only effective method. Light weights and resistance bands are certainly better than nothing. Adequate protein intake and a moderate calorie deficit are also important.

wheird

No, you dont. How you should train is goal oriented.

kate27july

Thanks for all the responses, will keep watching for more.