Weight lifting tactics for OVERALL fat loss?
Replies
-
This is similar to metabolic resistance training. I alternate between cycles of heavy lifting and metabolic training. Each has their place and I love both. I would NOT recommend trying to turn a heavy lifting program like 5x5's into metabolic though. Once you progress in this program, you will NEED the rest between sets for recovery so that you can give full effort on the next set.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.0 -
Fat loss is more dependent on calorie deficit. Heavy lifting helps to retain muscle and reduce the catabolism of it. That said, don't by into the "less weights/higher reps" method for "fat burning/toning". Lift heavy, and try mostly to stick to compound lifts.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Your body doesn't burn fat in spots. It burns it all over no matter what workout you're doing. You're body may have a preference for one area over another, but there's nothing you can do about that. There is no point weight training only some parts of your body and not others. You'll wind up with muscle imbalance, leading to injury, discomfort, and you'll look sorta funny. Don't waste your time and create a full-body plan for the week.
If fat burning is more important to you than muscle building, try circuit workouts. You can work all/most body parts in each work out by doing an exercise for each muscle groups with 3 sets of 15 reps each. Keep moving between sets with little rest and it's almost like a cardio workout.
If you want to build muscle and burn fat more slowly, then do muscle group days. You're working a couple of muscle groups much harder on each day i.e. 3x3 sets for each muscle group (I don't just say 9 because you switch up the type of move) I.e one day I work chest and back (and some cardio), next I work legs, bis, tris, (some cardio), mid/rear delts, calves (some cardio), abs/back/obliques (some cardio).
Educate yourself and pick up some magazines like men's fitness or muscle mag. Don't go in blind.
Good luck.0 -
bumping for later...
0 -
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
You MUST eat healthy oils to keep your body working properly and take off those final 10 or 20 lbs. I learned this lesson the hard way.0 -
I want to build muscle, I think. I don't even know D':Your body doesn't burn fat in spots. It burns it all over no matter what workout you're doing. You're body may have a preference for one area over another, but there's nothing you can do about that. There is no point weight training only some parts of your body and not others. You'll wind up with muscle imbalance, leading to injury, discomfort, and you'll look sorta funny. Don't waste your time and create a full-body plan for the week.
If fat burning is more important to you than muscle building, try circuit workouts. You can work all/most body parts in each work out by doing an exercise for each muscle groups with 3 sets of 15 reps each. Keep moving between sets with little rest and it's almost like a cardio workout.
If you want to build muscle and burn fat more slowly, then do muscle group days. You're working a couple of muscle groups much harder on each day i.e. 3x3 sets for each muscle group (I don't just say 9 because you switch up the type of move) I.e one day I work chest and back (and some cardio), next I work legs, bis, tris, (some cardio), mid/rear delts, calves (some cardio), abs/back/obliques (some cardio).
Educate yourself and pick up some magazines like men's fitness or muscle mag. Don't go in blind.
Good luck.0 -
Bump for later0
-
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
Bad fats aren't bad. Fat is good. I shoot for minimum amounts of fat and protein in my diet.0 -
You can't build muscle and lose fat at the same time. It's literally impossible. But, you can increase strength, which is using the muscle you have. To build, you have to eat at maintenance or higher, and build up. Then, you cut, eat at a defeicit, and the muscle you built, will start to show. You do this endlessly back and forth.
But, I think what you want to do first, is lose the fat. So, eat at a deficit, work hard and shed the fat. See how you like it after a while. If you want to build, eat at maintenance or a little higher, and start bulking (don't worry about the word - it's the only way to build muscle tissue), then when you are done bulking, starting cutting (eating at a small deficit) and you'll see the results of building.0 -
The more muscle you gain, the more calories your body will naturally burn to maintain the muscle, thus resulting in more fat loss. This is why it is vital to make sure you hit your macros to try to preserve as much muscle mass as possible during a cutting phase.0
-
You can't build muscle and lose fat at the same time. It's literally impossible. But, you can increase strength, which is using the muscle you have. To build, you have to eat at maintenance or higher, and build up. Then, you cut, eat at a defeicit, and the muscle you built, will start to show. You do this endlessly back and forth.
But, I think what you want to do first, is lose the fat. So, eat at a deficit, work hard and shed the fat. See how you like it after a while. If you want to build, eat at maintenance or a little higher, and start bulking (don't worry about the word - it's the only way to build muscle tissue), then when you are done bulking, starting cutting (eating at a small deficit) and you'll see the results of building.
You basically just described the last 4 years of my life. Spot on my friend.0 -
bump0
-
THIS. When some claim of building tons of muscle while losing fat, the numbers don't align. What some don't understand is that to build muscle, you are adding mass to the body. You aren't swapping the fat for muscle (though in a few individuals on the right nutrition program it's possible on a small scale) and building muscle increases your weight.You can't build muscle and lose fat at the same time. It's literally impossible. But, you can increase strength, which is using the muscle you have. To build, you have to eat at maintenance or higher, and build up. Then, you cut, eat at a defeicit, and the muscle you built, will start to show. You do this endlessly back and forth.
But, I think what you want to do first, is lose the fat. So, eat at a deficit, work hard and shed the fat. See how you like it after a while. If you want to build, eat at maintenance or a little higher, and start bulking (don't worry about the word - it's the only way to build muscle tissue), then when you are done bulking, starting cutting (eating at a small deficit) and you'll see the results of building.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?0 -
My limit is 132 grams but I usually end up under 100
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?0 -
My limit is 132 grams but I usually end up under 100
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?
This would be my only concern on high fats (assuming from a variety of different sources - that you are not getting enough protein, and at 100g you probably are not getting an optimal amount as I see from your avi you strength train.0 -
What would be considered "optimal"?
My limit is 132 grams but I usually end up under 100
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?
This would be my only concern on high fats (assuming from a variety of different sources - that you are not getting enough protein, and at 100g you probably are not getting an optimal amount as I see from your avi you strength train.0 -
My limit is 132 grams but I usually end up under 100
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?
This would be my only concern on high fats (assuming from a variety of different sources - that you are not getting enough protein, and at 100g you probably are not getting an optimal amount as I see from your avi you strength train.
Yup, this! If you are strenght training, you want to shoot for 1 gram per lb of lean body mass. Helps preserve muscle tissue while eating in a deficit.0 -
How can I figure out how much lean body mass is in me?Yup, this! If you are strenght training, you want to shoot for 1 gram per lb of lean body mass. Helps preserve muscle tissue while eating in a deficit.0 -
How can I figure out how much lean body mass is in me?Yup, this! If you are strenght training, you want to shoot for 1 gram per lb of lean body mass. Helps preserve muscle tissue while eating in a deficit.
There are some body fat calculators here:
http://www.fat2fitradio.com/tools/
Or you can get measured with calipers or a bodpod or a couple of other methods. Figure out your body fat percentage and the rest of you is lean body mass.0 -
I'm too worried to measure myself )':
How can I figure out how much lean body mass is in me?Yup, this! If you are strenght training, you want to shoot for 1 gram per lb of lean body mass. Helps preserve muscle tissue while eating in a deficit.
There are some body fat calculators here:
http://www.fat2fitradio.com/tools/
Or you can get measured with calipers or a bodpod or a couple of other methods. Figure out your body fat percentage and the rest of you is lean body mass.0 -
I'm too worried to measure myself )':
How can I figure out how much lean body mass is in me?Yup, this! If you are strenght training, you want to shoot for 1 gram per lb of lean body mass. Helps preserve muscle tissue while eating in a deficit.
There are some body fat calculators here:
http://www.fat2fitradio.com/tools/
Or you can get measured with calipers or a bodpod or a couple of other methods. Figure out your body fat percentage and the rest of you is lean body mass.
I guess you'll never know then.0 -
What would be considered "optimal"?
My limit is 132 grams but I usually end up under 100
I tend to eat more fat than other things like my carbs and protein..
I mean like "bad fat" or whatever. i got told not all fat is bad, but you need to limit it regardlessWhy eat less fat?
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.
How much protein are you getting?
This would be my only concern on high fats (assuming from a variety of different sources - that you are not getting enough protein, and at 100g you probably are not getting an optimal amount as I see from your avi you strength train.
The general recommendation is 1g per lb of LBM.0 -
Work with a GOOD trainer, for a month or two, that will give you a good foundation. Who knows, you may just stick it out and go longer. Do your research on them though. As a trainer myself, there are 5 bad ones for every good 1 you find.0
-
you..make a good point.
I guess you'll never know then.0 -
Bump to bookmark! Thanks everyone 0
-
As everyone else said, compound lifts 3-4x a week and HIIT 2x a week should maximize weight loss, but make sure to watch your diet closely first and foremost!0
-
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.
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.
Sorry. This is absolutely wrong.
The effects of EPOC are missunderstood and greatly overestimated.
Just some facts:
- EPOC is not exclusive to resistance training. EPOC effect exists after aerobic and anaerobic ("cardio") exercise.
- One(!) study found that the EPOC effect was still "measureable" after 38 hours. Measureable(!) yes. Significant NO. Most studies have found that the EPOC effect drops nearly exponentially. You know what that means no?
- The duration of the EPOC effect seems to be stronger related to the time of the exercise. This means 2h of cardio will result in a longer EPOC effect than 1h of weight training.
- anaerobic training led to higher EPOC values than aerobic training while doing the same ammount of work. But the difference between the two values is actually pretty small.
- But the most fun-fact: Trained people have actually a much shorter EPOC effect.
etc.
You can burn more calories with cardio.
It's actually pretty simple physics. You can do more "work" with cardio than with resistance training. Just compare your work in the gym (lift weight A over distance B against gravity) and compare that to a 2-3h session of cardio (at 120W, 160W, 180W whatever you can do at an aerobic level). You can easily calculate the energy needed to do both. And you'll find that you need way more energy to to the cardio session than the resistance training. And as a bonus you can actually do two of the cardio sessions because you don't even need a day of rest. EPOC is lol in comparison.
Resistance training has many many benefits. But cardio is king when it comes to burning calories.0 -
Unfortunately you're endurance training and not "strength" training. Reps 12 and above are considered "endurance" rather than "strength".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.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
The main drawback on extensive cardio is lean muscle loss (unless of course supplementation and strength training are ideal).Sorry. This is absolutely wrong.
The effects of EPOC are missunderstood and greatly overestimated.
Just some facts:
- EPOC is not exclusive to resistance training. EPOC effect exists after aerobic and anaerobic ("cardio") exercise.
- One(!) study found that the EPOC effect was still "measureable" after 38 hours. Measureable(!) yes. Significant NO. Most studies have found that the EPOC effect drops nearly exponentially. You know what that means no?
- The duration of the EPOC effect seems to be stronger related to the time of the exercise. This means 2h of cardio will result in a longer EPOC effect than 1h of weight training.
- anaerobic training led to higher EPOC values than aerobic training while doing the same ammount of work. But the difference between the two values is actually pretty small.
- But the most fun-fact: Trained people have actually a much shorter EPOC effect.
etc.
You can burn more calories with cardio.
It's actually pretty simple physics. You can do more "work" with cardio than with resistance training. Just compare your work in the gym (lift weight A over distance B against gravity) and compare that to a 2-3h session of cardio (at 120W, 160W, 180W whatever you can do at an aerobic level). You can easily calculate the energy needed to do both. And you'll find that you need way more energy to to the cardio session than the resistance training. And as a bonus you can actually do two of the cardio sessions because you don't even need a day of rest. EPOC is lol in comparison.
Resistance training has many many benefits. But cardio is king when it comes to burning calories.
But the reality is that intake/output is the main basis on how weight loss is mostly effected.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions