Lifting weights to lose weight

mousepaws22

I've heard a lot about NROLFW on the boards and am thinking about buying it. I do some weights with my trainer- clean and press, deadlifts, kettlebell swings, weighted squats and weighted lunges but I have very little upper body strength and can only manage 10kg at the minute. I still have a lot of weight to lose- about 50 pounds. Is it worth me buying NROLFW or is it something I should be thinking about when I've lost some more weight? I've read that you can't really build muscle when you're eating at a deficit, which I am obviously, but I also don't want to be what is known as "skinny fat". Any advise would be appreciated, thanks.

btdublin

You may not "build muscle" but you will make your current muscle stronger and work hard, thereby burning more calories. And that means more calories burnt THROUGHOUT the whole day, rapidly increasing your weight loss.

Indeed for very overweight people, strength training is far better than cardio. Less impact, more calorie burn for what exercises you can do.

It is NEVER too soon to start strength training. NROLFW is a great place to start. You just might enjoy it too.

Tari_D

Bump! I am very interested in this as I still have even more than the OP to lose and I mostly do cardio because that gives me a high calory burn and controlling calories in vs calories out is my current strategy for weightloss.
I do a little bit of strength training at the moment but that is more for overall fitness and I don't really link it in with ym weight loss because there is less trackable on MFP benit - ie its harder to record calories burnt doing it.

What would everyone recommend?

Helloitsdan

This is true!
Lift heavy and lift about 3 times a week for maybe 20-45 mins.
Invest in Stronglifts 5x5 or Starting Strength.
Both programs are fantastic and easy to adapt to.
Once your weight loss cycle is complete and you start adding in more calories, if you have the proper strength bas youll get good lean gains.

Goog Luck!
=D

HeidiMightyRawr

You probably won't gain muscle on a deficit, BUT you can maintain the muscle you do have. Usually when losing weight we lose a combination of fat and muscle. A good strength training program as well as sufficient protein should help you maintain the muscle instead of lose it
You can also get stronger!!

Don't wait until you've lost weight further, start now and you'll get some great results. I've heard good things about NROLFW, Starting Strength and Stronglifts. I personally follow my own program though.
Also, don't worry about the lack of upper body strength too much, it will improve over time

chrisdavey

strength training while in cal deficit helps to retain LBM which will keep your BMR & TDEE up a bit. This helps to prevent yo yo dieting.

All of the above programs are good for beginners as they focus on the big compounds. Best bang for buck.

mousepaws22

Thanks, I'm going to seriously look at some of the programmes mentioned.