Can someone clear the confusion?

psuLemon

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

UsedToBeHusky

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

No offense to the OP, but if she still has more than 100 lbs to lose, then she IS morbidly obese.

thomasxaviersayles

Strength training should be used by all that are able. Cardio pulmonary fitness is essential for fitness but body strength is what carries your bones around, provides for skeletal structure, increases bone mass (especially important to women), and provides the engine of fat loss. I am not suggesting that if you are under a doctor's care that you don't listen but to eliminate strength training is just prolonging your goal achievement. I average two pounds per week of weight loss and my blood pressure has dropped two points per week. I do this through cardio and weight training. Eat good food to provide your body with the fuel to increase and repair muscle and don't worry about the weight scales.

Bob314159

Weights are important - not really for weight loss, but to strengthen the muscles and avoid injury. They also, I'm hoping, will reduce the chance of ending up with hanging skin folds.

You do not need a gym, and free weights are better. I use kettlebells at home, I do not have the time or money to waste on a gym

It would be good to get a trainer to make sure you have the right style and avoid injury and twisted ligaments. Stretching afterwards is also important,

thomasxaviersayles

Machines are good to isolate muscles if you do not have experience with free weights. If need be, find a certified weight training specialist who knows how to teach you to lift regardless if you are using machines or free weights. Free weights are good for isolating muscles but you have to know how to do this without causing injury which is very easy to do. Using your own body weight to do strength training is another alternative to start. There is no reason to be intimidated by weights. Think of it this way, you walk around on your legs every day carrying your body weight, using machines and free weights in using something besides your legs. Most important, be patient with yourself and throw the stupid weight scales in the closet and only weigh yourself once a month. One day at a time, one meal at a time, one exercise at a time, one step at a time.

manifesto11

Instead of focusing on weight, maybe focus on health. I used to hate it when I would do free weights and the number on the scale would tell me I gained weight or stayed the same. It made me feel like I was slacking off for the week. So the next few weeks I would do all cardio and see the scale reflect my efforts. But that progress isn't the whole story. When you do cardio, your body is going to burn muscle before it burns fat. A drop in muscle mass decreases your metabolism. The opposite is also true. If you add weight training to your routine, your body will burn more fat and you will have to do less to stoke that fire. I believe doing both is important. Maybe keeping track of % of muscle and fat would be a good tool for you.

Copaiba

Only body builders care about gaining muscle mass. Be kind to yourself and have fun. And dont be intimidated. This is your world and your life, not theirs (or ours ;-))

kazzsjourney

I have lost 180+ pounds so far....I would still go with mostly cardio but do one weight session per week at least but I personally would focus on the cardio as well.

djsupreme6

I do weight train and love it...however I also mix in the cardio...I don't always do that at the gym either as there are full bodyweight workouts that can be done wherever and...are cardio infused

psuLemon

Only body builders care about gaining muscle mass. Be kind to yourself and have fun. And dont be intimidated. This is your world and your life, not theirs (or ours ;-))

No offense, but this couldn't be further from the truth. Many people care about increasing lean body mass that are not body builds. This is very true for those how hit a weight goal, find out they have high body fat and little muscle and can not cut enough fat to get definition. . I have also worked with women post ED that wanted to gain their muscle back to increase their metabolic rates. This is a fitness forum, many of us care about increasing lbm just as much as cutting fat.

psuLemon

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

No offense to the OP, but if she still has more than 100 lbs to lose, then she IS morbidly obese.

Even if she started a significant heavy weight training routine, as a women, it is harder to create new lean body mass. More than likely, she will get some noob gains at first, but the cardio will end up negating a lot of it. If she tracks her lean body mass, I would be surprised if she would gain more than 3-5 lbs of muscle over her next year.

Hendrix7

Only body builders care about gaining muscle mass.

No no no no no no no no no.

Want to look your best after losing weight? You should care about muscle mass.

Graceious1

I say mix it up. I do both strength training and cardio because as you lose weight you want to tone as well to stop sagging skin.

Chipmaniac

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

OK. You make my point. Since she can't appreciably increase her muscle mass on a deficit, she can't rely on increased muscle mass to help her burn the 100 pounds of fat she has left. Thus, weight lifting is great for strength and maintaining muscle mass but it will do very little to burn off the 100 pounds of fat unless a deficit is created.