Weight Training and Weight Loss

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Replies

  • strikerjb007
    strikerjb007 Posts: 443 Member
    Next, if you are trying to lose weight, you need to increase your cardio. It seems to me that with that routine, you would (if eating at a surplus) gain muscle but also a lot of fat. .

    Why increase cardio when cardio only allows you to eat more while having the same deficit you can achieve from diet alone?

    That is not true even in a surplus cardio does not determine how much fat vs. muscle you add. that comes down to the strength training program you are on, the size of your surplus, and the amount of protein you are getting. Cardio does not have to be part of the equation, and if you do cardio you need to eat more as the energy that would have gone in to building larger muscles would be diverted to cardio activity, meaning your muscle may not get the calories they need to grow.

    I don't eat them back so if I increase cardio, I am speeding my metabolism and I create a bigger deficit. I have dialed in my nutrition so that even with no exercise, I am able to maintain my weight. I agree with the factors you mentioned on your post. I just omitted them in my answer. And you are right, if you do cardio and you are trying to gain weight, then you need to eat that back. Otherwise, you will never GAIN weight. I don't do that. I just reduce cardio so I don't have to worry about eating more.

    Yes, my initial assumption was that he doesn't eat his calories back. I don't. I dial in my nutrition so I don't have to worry about adding calories based on my HRM.
  • sunshinesonata
    sunshinesonata Posts: 241 Member
    First of all, get a set of calipers. Guessing if you gained some muscles doesn't help and it doesn't tell you the truth.

    Next, if you are trying to lose weight, you need to increase your cardio. It seems to me that with that routine, you would (if eating at a surplus) gain muscle but also a lot of fat. You need to track your body fat and determine whether you are getting leaner or fatter. That's it.

    Whether you workout 4 or 6 days, you need to alternate weights and cardio. Do not exercise the same muscle groups consecutively.

    By alternating weights and cardio, you will be able to lose fat and keep whatever lean muscle mass you have now.

    ^^THIS
  • tigersword
    tigersword Posts: 8,059 Member

    I am sure as some of you have said its not 10 pounds of muscle but can you help me out with the water? Why does the muscle hold more water? Is that what is causing the weight gain? I always seem to show the most weight gain after a hard lower body, leg workout.

    Thanks for the great advice!

    Two reasons, one is to aid in muscle repair, strength training causes micro tears in the muscle tissue, and the extra water helps fusion and protect the tissue while repairing. Also, increased activity can lead to increased glycogen stores in the muscle (glycogen is the energy source that muscles use when doing high intensity activities like sprinting and weight lifting.) Glycogen requires 3 to 4 parts water for every 1 part glycogen. So if you start heavy lifting, your body may build up glycogen stores, to be ready for more work, and adding a pound of glycogen could come with 3 or 4 pounds of water.

    Also, beyond water, it could be bone. Bones get denser during strength training, which can also contribute to weight gain.
  • cutethang1
    cutethang1 Posts: 239 Member
    Bump!
  • twinmom01
    twinmom01 Posts: 854 Member
    I've gained 6 pounds since lifting in Feb. I also do cardio like the elliptical, stairclimber, jogging and haven't lost a pound. I haven't lost much in inches either. Very fraustrating.

    I would take pictures and take measurements if I were you. That might be a better way of tracking your weight while you are lifting.

    THIS - take pictures and measurements....

    Since you are a male it is easier for you to add on a bit of muscle while at the same time burn fat (way way harder for us ladies due to lack of testosterone). So your body shape could change dramatically while the scale barely budges or even goes up.

    I know my husband has been working out and while he has lost some weight it hasn't been a whole lot but his body has changed and he has been able to get into clothes he hasn't been able to fit in for a while - Just the other day while he hasn't lost any more weight he put on a pair of exercise shorts that didn't fit him a month ago - all while not loosing weight on the scale...
  • Azdak
    Azdak Posts: 8,281 Member
    The author is/was a professional body builder so if anyone knows about fat loss it's a professional body builder, right?

    One of the more optimistic statements I have seen in a long time.
  • tigersword
    tigersword Posts: 8,059 Member
    The author is/was a professional body builder so if anyone knows about fat loss it's a professional body builder, right?

    One of the more optimistic statements I have seen in a long time.
    :laugh:
    Most of them succeed in spite of what they think they know.

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