Benefits of heavy lifting while eating at a deficit?

sarahrbraun

Anyone know if theres any "point" to heavy lifting while eating at a deficit? I've still got quite a bit of weight to lose (5'7", 218 lbs, goal: 145 or so), but I am extremely interested in heavy lifting and cannot wait to get started. My end goal is to be strong and fit so I know that heavy lifting is somewhere in my future, I'm just anxious to get started. I don't have a whole ton of time (single mom, work full time,school full time), so I feel like.. if there's very little point, I shouldn't waste the time. I would still want to work in cardio for the aerobic benefits and calorie burn.

Thanks for any advice!!!! :drinker: :drinker:

Honey, I am 5 inches shorter than you, and I have similar weight goals....

this picture says it all.


gray top pics by crochetmom2010, on Flickr

in the picture on the left I was between 188-199 pounds. I wore a size 42DD bra and 16/18 pants. I actually went on to gain 30 more pounds before I got my head on straight. In the picture on the right, I am 196 pounds. I am wearing the same shirt, but a size 38C bra and size 12/14 shorts. The difference? I have been using the strength machines at the gym for 6-7 months, and heavy lifting ( squats and deads) for several months.

Azdak

If you a 5'7" and 200+lbs, you likely have plenty of muscle. Resistance training has other specific benefits that are more important to weight loss than building muscle. (In fact most people people will never gain a significant amount of muscle anyway).

So start lifting today. Twice a week is plenty. No need to go really heavy at first--make it challenging, work on form, build up a consistent routine. Then start increasing the intensity.

CoderGal

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ <-lift now

waldo56

If you are working hard lifting weights (high intensity, long breaks, medium intensity, medium breaks, low intensity, short breaks are all working hard), the calorie but should be in the 2/3 to 5/6 of your hour running pace calorie burn.

For me (6'1", 200ish) my hour running calorie burn is about 850-900 calories.

My hourly strength training calorie burn is in the 600-750 calorie area.

Most people grossly underestimate their strength training calorie burn. This works fine when losing weight, though many often find they have to eat more else they crash due to undereating (as many comments in this thread point out), though the place it is really noticed is when switching from losing to maintenence-bulking, EVERYBODY underestimates their bulking calorie needs the first time, sometimes by comical amounts, a major culprit is gross underestimation of the calorie burn of strength training.

In MFP the high effort calisthenics and circuit training entries under cardio capture the actual calorie burn the best for the main part of the workout. Low effort calisthenics and the strength training entry are good for warmup level work.

deksgrl

ok so here is what i dont' get. you burn a lot while lifting supposedly, yet MFP has it set at liek 100 calories for 30 minutes of lifting... seems a little low for me. what is it really?

Muscle is more metabolically active so you will burn more calories even just sitting still. It doesn't mean that you will burn more calories lifting versus cardio, but it will boost your metabolism more.

FullOfWin

The metabolism boost from muscle added by noobs on a calorie deficit is negligible. Not that I don't advocate lifting of course.

waldo56

The metabolism boost from muscle added by noobs on a calorie deficit is negligible. Not that I don't advocate lifting of course.

Its pretty negligible bulking cycle to bulking cycle too.

Unless they gain 20+ lbs, I highly doubt most people could detect a difference in their metabolism, even if they keep very detailed records.

However recovering from strength training does have a very noticable metabolism raising effect, on the order of 10-15%+ of your BMR, that lasts a few days after a strength training session. It becomes the new normal for people who regulary strength train.

wmagoo27

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ <-lift now

Jean Fry is another example of heavy training can do.

http://syattfitness.com/athletic-performance/making-powerlifting-more-approachable-an-interview-with-female-powerlifter-jean-fry/

ninerbuff

Anyone know if theres any "point" to heavy lifting while eating at a deficit? I've still got quite a bit of weight to lose (5'7", 218 lbs, goal: 145 or so), but I am extremely interested in heavy lifting and cannot wait to get started. My end goal is to be strong and fit so I know that heavy lifting is somewhere in my future, I'm just anxious to get started. I don't have a whole ton of time (single mom, work full time,school full time), so I feel like.. if there's very little point, I shouldn't waste the time. I would still want to work in cardio for the aerobic benefits and calorie burn.

Thanks for any advice!!!! :drinker: :drinker:

Heavy lifting will help you retain lean muscle. If all you do is cardio, you can compromise lean muscle tissue along with fat. This intern would lower your metabolic rate and mean you would have to eat even less or do more cardio to burn more calories to help you reach your goal.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition