Weight lifting tactics for OVERALL fat loss?

Topsking2010

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neverstray

If you want to build a bigger calorie deficit then you should do more cardio. You can burn way more calories with cardio because you can do it for longer times, use bigger muscle groups and do it every day.

This is ABOLUTELY wrong. Please don't listen to it. If you want to know why, read about EPOC or the "afterburn" effect. Yes, the initial calorie burn with cardio is more, but with resistance trainging, that calorie burn will continue for up to 48 hours AFTER your workout. Cardio may last for 2 to 3 hours after on a good day, unless you are talking about HIIT, which is a completely different story.

I think you took the comment out of context, not only that, but I think it was said kind of wrong, but I think the intent was cardio combined with a good solid weight lifting program will create a great fat burning program. Many lifters do massive amounts of cardio when they are trying to cut, like before a show, they might do cardio sessions twice a day combined with their lifting, in order to burn the fat. I think that was the message there and I believe it's true, although I am not an expert.

sterphy

*posts for later reading*

db1106

Nothing more stupid than training isolated muscles (esp. with machines).

Really.:huh:

kaotik26

I agree with everyone on the compound lifts and kettlebells, but I disagree with "lift heavy". If you want overall tone you want to do lighter weights with more reps, heavy weights will cause your muscles to want to adapt to that heavy weight so they will rebuild bigger--this is what body builders do. You don't need a lot of weight to just create strength and tone. Of course you want to add weight over time as it gets easier. Also, starting out really heavy could cause you to hurt yourself since I'm guessing you haven't lifted in a while. All in all muscle is better than fat in any form.

no no no. The rep range of 10-12 is "supposed" to build mass......The rep range of 6-8 is "supposed" to build strength. That said......there is no real difference and if you are going to be eating at a deficit it won't matter because you can not gain mass on a deficit. Heavy is relative. Heavy = the most weight you can do........with good form.......for < 10 reps.

I wasn't talking about those tiny 5lb weights, guess I should have said that. I'm talking like 15lb dumbells at 12-15 reps compared to 25lbs at 5-10 reps. When someone said lift heavy I automatically assumed lift something super heavy to a point where you can't do more than 3 reps or you're struggling, and using other muscles or momentum to lift it. And of course there's more to what body builders do than just lifting--like eating 5,000 calories a day. I'm speaking from my own experience here (I have lost more than 13 lbs btw) as well as what I have learned from personal trainers and my own research. But yes everyone's basic point to the OP is lift weights to gain muscle and lose fat. Nothing wrong with a little cardio too!

kimsciolino

*Bump*

cedarghost

If you want to build a bigger calorie deficit then you should do more cardio. You can burn way more calories with cardio because you can do it for longer times, use bigger muscle groups and do it every day.

This is ABOLUTELY wrong. Please don't listen to it. If you want to know why, read about EPOC or the "afterburn" effect. Yes, the initial calorie burn with cardio is more, but with resistance trainging, that calorie burn will continue for up to 48 hours AFTER your workout. Cardio may last for 2 to 3 hours after on a good day, unless you are talking about HIIT, which is a completely different story.

, but I think the intent was cardio combined with a good solid weight lifting program will create a great fat burning program. Many lifters do massive amounts of cardio when they are trying to cut, like before a show, they might do cardio sessions twice a day combined with their lifting, in order to burn the fat. I think that was the message there and I believe it's true, although I am not an expert.

My apologies then. ^^^This is right.....if you want to do both, more power to you! Just give yourself plenty of time to recover.

footiechick82

Website for this?

5x5 Stronglifts

xMonroeMisfit

Compounds Compounds Compounds.

Karabobarra

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fakeplastictree

Complexes like these are great to help with fat loss since it combines some strength and cardio in an interval style. Do complexes and other HIIT workouts.

http://www.wannabebig.com/training/complexes-for-fat-loss/

justjenny

Bumping for later...

db1106

As a beginner, any program you do you are going to see results. Just get in there and start lifting and lift heavy. Make a routine where you will enjoy it and stick to it. Not many beginners enjoy doing the compounds starting right off, even though I advise to incorporate them in your training within the first 6 months of training. But for starting off, just get in the gym and lift. Isolations, machines, barbells, dumbbells doesn't matter.

Just lift and lift heavy! Get you protein and fats as well. 1 gram of protein per pound of bodyweight and about .5 grams of fat per pound of bodyweight. The rest fill up on carbs.

Form is overrated. Just be smart about your lifts.

cedarghost

Website for this?

5x5 Stronglifts

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://search3.bodybuilding.com/other/index?q=5x5&output=xml_no_dtd&client=wwwbodybuilding&proxystylesheet=wwwbodybuilding&getfields=description&filter=0&site=&btnG=

ilovedeadlifts

stronglifts and a solid diet.

JacquiKerzman

If you really want to learn something and change your body and the way you view food and not have to count every calorie add muscle by heavy lifting. It will add awesome feminine curves to your body, very feminine! Weights will lift your booty and chest and help you with your problems areas because the more muscle you have the more your calories your body burns!!! For an EXCELLENT FREE program search "Jamie Eason LIVE FIT TRAINER"...........if you are truly looking to make a change this is the best advice I can give you as a personal trainer............best wishes and have fun :-)

Shanel0916

bump

kassiebby1124

Thank you all so much (: I have trouble though with the diet. I do eat under, but I'm not sure how much of a deficit I'm supposed to have? And eating more protein and less fat? Lean meat is expensive..

db1106

Why eat less fat?

kassiebby1124

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

fakeplastictree

FAT IS GREAT for fat loss. Since I've gone to a higher fat diet (healthy fats of course) I've lost 3% body fat. Gives you more energy too. I think High Protein Diets are over rated, or at least for me they were. And females are different in their needs as well.

footiechick82

Website for this?

5x5 Stronglifts

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://search3.bodybuilding.com/other/index?q=5x5&output=xml_no_dtd&client=wwwbodybuilding&proxystylesheet=wwwbodybuilding&getfields=description&filter=0&site=&btnG=

Thanks!

I'm trying to understand the logic - highest weight 5 sets with 5 reps each?

right?

AntWrig

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

Some people function better on higher fats and some function on higher carbs. You're not going to get the mystical one answer fits all. You're going to have to find what works for you through trial and error.

kassiebby1124

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

Some people function better on higher fats and some function on higher carbs. You're not going to get the mystical one answer fits all. You're going to have to find what works for you through trial and error.

Well I'm a lover of bread, but it still makes me hungry. When i eat turkey slices I feel more full

Sarauk2sf

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

The only fat that really needs to be avoided is trans fats. The only reason to really limit is if you are not getting your other micros/macros because if it.

sassafrasy

I'm not a fitness genius but I always have an opinon...lol
I like strength straining, but unfortunately only get a high from cardio. Just the other day, I decided to try something different. In between my reps...I would jump rope. For example, 12 bicep curls each arm..then 100 jumps on rope, 12 tricep kick backs on arms, then 100 jumps on rope, 25 shoulder presses, then 100 jumps on rope...then repeat 3 times...something like this...I liked it. it kept my heart rate up so I could burn more calories while strengthening. just an idea to consider. Good luck on your journey.

AntWrig

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

Some people function better on higher fats and some function on higher carbs. You're not going to get the mystical one answer fits all. You're going to have to find what works for you through trial and error.

Well I'm a lover of bread, but it still makes me hungry. When i eat turkey slices I feel more full

Protein makes some fuller.

db1106

If you are going to do a program like Stronglifts 5x5 or Starting Strength you might want to look into this program.

Courtesy of All Pro from Bodybuilding.com forums. Lots of great information and a great community over there as well if you have not checked them out.

http://forum.bodybuilding.com/showthread.php?t=147447933

kassiebby1124

Why eat less fat?

I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardless

The only fat that really needs to be avoided is trans fats. The only reason to really limit is if you are not getting your other micros/macros because if it.

I tend to eat more fat than other things like my carbs and protein..

cedarghost

Website for this?

5x5 Stronglifts

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://search3.bodybuilding.com/other/index?q=5x5&output=xml_no_dtd&client=wwwbodybuilding&proxystylesheet=wwwbodybuilding&getfields=description&filter=0&site=&btnG=

Thanks!

I'm trying to understand the logic - highest weight 5 sets with 5 reps each?

right?

Start out with a light weight that you can do comfortably and do 5 sets of 5 of each exercise. This will teach you good form. Be sure to look up the proper form if you need to as it is key to lifting.
There are 3 exercises. Every workout, increase the amount of weight by 5 pounds. Since you will be squatting every workout (3 times a week) that will be a 15 pound increase per week on squats.
There are different variations of this program as you become more advanced, but the above is the beginning variation. If you follow the link to the stronglifts.com version, they explain it in great detail including what to do when you eventually plateau.