strength training and weight loss

shadowgem13

Question for everyone.
I have been using this tool for a little over a month and it has been working great. I have been watching what I eat and doing cardio etc for about 13 months now. I have decided that I want to add some strength training to my routine. What can I expect as far as weight loss etc once I have done this. Specifically :
will my weight loss drop?
could I actually end up gaining weight(in the form of muscle or water retention)?
should i change how I eat, more calories? more protein?

Just want to know what I am getting myself into and what to watch for. Thanks.

alyssa92982

I'd say depends on how many reps u do and how heavy u lift. If u want more tones and lean look do more reps with lighter weight for more bulk heavy the weights with shorter reps. I think most people gain weight from retaining water to muscles at first so you might initially gain but it will come off esp if not bulking up

prokomds

I'd say depends on how many reps u do and how heavy u lift. If u want more tones and lean look do more reps with lighter weight for more bulk heavy the weights with shorter reps. I think most people gain weight from retaining water to muscles at first so you might initially gain but it will come off esp if not bulking up

Not to be unkind, but this simply isn't true. More reps with light weights is basically useless... it may count as light cardio, but you won't build muscles that way. Lifting heavy isn't going to suddenly make you bulky... I've been trying to lift weights for more than the last 6 months, and you can't even tell I'm more muscular unless I flex certain parts of my body. Anyway, the "lighter weights/more reps" thing is generally advertised to women as a way to look for fit while not looking bulky, but it's basically impossible to put on that much muscle as a woman unless it is your job. Please don't listen to that mentality

Anyways.

Short term, you may not see weight loss (may even see a weight gain). Lifting causes little tears in your muscles (that's normal), and your body repairing them is what makes them stronger. That whole process requires water, so after heavy lifting you may see water retention (and thus, a higher number on the scale). In the longer term, you'll hopefully see fat loss, which will mean some weight lost

To gain muscle, you need to eat a lot of protein and minimally eat around your TDEE (or even more). People refer to a "bulk" phase where you eat more than your TDEE while lifting - you'll put on muscle, but also a small amount of fat (you can't gain muscle without also gaining a little fat). Then people talk about a "cut" phase, where you eat less than your TDEE and lose fat. Some people recommend going back and forth through these phases to slowly gain muscle (bulk) and slowly lose fat (cut). Hahaha, it can get complicated fast! I bet if you have more specific questions someone on here will have more specific answers, but I hope that's a start

CakePlate

Do add strength training. It will help build muscle, which burns more fat, and will make you feel so great! Do expect to gain a little bit at first. Do NOT worry about being bulky. I formerly worked with a trainer 3 times a week lifting weights far heavier than I imagined I was capable, and I was never bulky, but quite toned. If you go to a gym where they have a class like Body Pump, you can start there.

jacksonpt

Weight loss happens when you maintain a calorie deficit. Exercise is not required. That means that exercise is not the determining factor in whether or not you gain/lose weight - diet is.

Weight training can cause additional water retention, which you may see reflected on the scale weight at times. Understanding what the number on the scale represents will go a long way in preserving your sanity.

jbutterflye

Strength training adds muscle, and muscle cells burn more calories at rest than fat cells. If memory serves right, a muscle cell has 2 mitochondria (energy centers) compared to only 1 for a fat cell. Anyway, I think the weight loss on the scale might slow down initially, but will catch up at some point. I'd definitely measure inches and see how those change over time. Ultimately we want to be smaller (tighter, more compact) no matter what the scale shows. But it will drop too, just later. I think too, the inches loss and weight loss on the scale may stagger... sometimes the scale will drop and other times the inches will drop).

cwolfman13

In my experience, the number on the scale flat lines a bit then weight loss is slower. This is attributable primarily to water, not fat, and not muscle growth. You really don't build appreciable muscle while eating at a deficit. I've found that my previous 1-1.5 Lbs per week loss on the scale has turned into .5 to .75 Lbs per week due primarily to water required for muscle repair....maybe a teeny weenie itsy bitsy muscle growth, but nothing appreciable that would show up on the scale me thinks...only been doing this 30 days or so.

richardheath

You are not going to gain a lot of muscle mass while on a calories deficit. There might be a few lbs of "newbie gains" but not all that much.

Cardio sets you up for a calories deficit. While in a calorie deficit, your body burns whatever it can to maintain energy levels. That includes existing muscle, not just fat. So, if you only do cardio, when you hit your weight goal, you will have lost muscle and fat.

By adding strength training to your routine, you will maintain most of that muscle (your body won't want to get rid of it if it needs it). So, primarily you will lose fat.

Muscle also burns more calories at rest than fat. So by keeping/adding muscle, your actual calorie requirement may increase. i.e. if you stay at a deficit, you will burn more fat even when not working out.

Finally, when you hit your goal weight, you will look good if you have done strength training!

So keep some cardio - it is good for the CV system after all - but add in some strength training.

Oh - and read this: http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition?hl=large+collection+beginners

butterfli7o

I lift heavy, with low reps, and I promise you I am not bulky.

Ermahgerd_Derpina

I would definitely add strength training. Like everyone said, you might gain a little bit from water so your scale number might go up.
If you're worried about it, I'd use another form of measurement in addition to your scale, like waist measurements.

jzammetti

To be most efficient (based on everything I have read) is to heavy lift (New Rules for Lifting for Women is a great book). Less reps, more weight.

You may "gain" but it is likely water retention for sore muscles. If you eat at a surplus, you can gain muscle and weight, but gaining actual weight at a deficit is not likely.

jzammetti

Weight loss happens when you maintain a calorie deficit. Exercise is not required. That means that exercise is not the determining factor in whether or not you gain/lose weight - diet is.

WHile I agree about caloric deficit, you want to weight train because it will help you retain muscle mass as you lose. If not training, you will lose fat and muscle mass, which is not great for looking fit.

shadowgem13

Really appreciate all of the information and advice. Keep it up. In case it helps I am a man, 5' 7", and I am basically the stereotypical computer repair guy. If that helps as far as giving more acdcurate information. Thanks again.

richardheath

Realized I didn't really address your questions in my previous post.

Specifically :
will my weight loss drop?
could I actually end up gaining weight(in the form of muscle or water retention)?

Maybe loss will slow initially. But focus on things like pant size rather than just weight. I dropped from a 36" waist to a 30" waist by cardio + strength (while losing 40 lbs).

should i change how I eat, more calories? more protein?

To lose weight, keep your calories lower than your TDEE. As you get closer to your weight goal, the loss will slow, and you will need to start eating at TDEE for maintenance. I can't see your diary, so I'm not sure how many you are eating now, but if you are currently losing, I'd say you are probably OK. Make sure you are getting enough protein though to keep those muscles strong. Aim for ~1 g per lb of body weight.

Just want to know what I am getting myself into and what to watch for. Thanks.

Watch for great changes in your body ;-)

BusyRaeNOTBusty

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

Basically:

"So that’s the basic goal of a diet: losing fat while maintaining (or at least minimizing the loss of) muscle mass."

"Tension type weight training refers to more traditional heavy weight training. Lower repetitions with longer rest intervals: this might be sets of 5-8 repetitions with 1.5-3 minutes rest between sets or what have you. Just your stock standard traditional type of heavy weight work."

"the high tension stimulus that builds muscle is the exact same high tension stimulus that will maintain muscle mass when you’re dieting."