Lose with Weight Training

Has anyone successfully lost weight with weight training alone?

What do you mean by losing weight? Do you mean losing bodyfat and maintaining lean mass, effectively changing your body composition and dramatically improving your overall appearance?

If so, the answer is HELL YES.

Here, I made this little picture to illustrate just this point:



That's only 3mos time, and 40lbs of almost entirely fat (215lbs to 173lbs). I did ZERO cardio other than about 15 minutes of heavy bag work before my 1hr or so low rep/high intensity lifting routine.

The same type of routine is incredibly effective for women as well.

I do almost no cardio

I do almost no cardio

darn

Me. I did about 2 months of light running to be able to finish a 10k earlier in the year.

crisanderson, those are pretty amazing results. Was your calorie intake at a cut or did you eat more with your weight training?

Has anyone successfully lost weight with weight training alone?

What do you mean by losing weight? Do you mean losing bodyfat and maintaining lean mass, effectively changing your body composition and dramatically improving your overall appearance?

If so, the answer is HELL YES.

Here, I made this little picture to illustrate just this point:

That's only 3mos time, and 40lbs of almost entirely fat (215lbs to 173lbs). I did ZERO cardio other than about 15 minutes of heavy bag work before my 1hr or so low rep/high intensity lifting routine.

The same type of routine is incredibly effective for women as well.

Thank you .

To lose weight (fat preferably) you must eat at a deficit. That's what Taso meant when he said it's independant. Diet is king. A deficit will lose weight, a surplus will add it. This is a pretty much set in stone rule. Exercise (and type of exercise) is a modifier only. Heavy lifting while eating a proper amount of protein and other macros, on a deficit, tends to maintain lean mass (you're telling your body by the type of activity you're engaging in that you NEED your lean mass), and target fat as the fuel to make up the deficit.

Cardio has other benefits to your health however, which is something that needs to be kept in mind.

YES

Hell ya

right here

<< only cardio I ever do is basketball 1 - 3 times a week and that is only because I like to play. other than that I watch my diet and lift heavy.

You will lose weight with a calorie deficit, regardless of whether it is only on the supply end or if there is an assist on the output (exercise). Weight training does have some (minimal) caloric burn since it usually causes the heart to increase; that being said, the main thing about weight training is building muscle. Personally, I do both weights AND cardio... Others are more focused on weights alone... Depends on your perspective. Lifting weights can actually slow progress on the scale since you are gaining lean body mass -- However, you at the same time will lose inches.

You will lose weight with a calorie deficit, regardless of whether it is only on the supply end or if there is an assist on the output (exercise). Weight training does have some (minimal) caloric burn since it usually causes the heart to increase; that being said, the main thing about weight training is building muscle. Personally, I do both weights AND cardio... Others are more focused on weights alone... Depends on your perspective. Lifting weights can actually slow progress on the scale since you are gaining lean body mass -- However, you at the same time will lose inches.

I understand your intent is good...but some of your information isn't. Yes...you will lose weight on a caloric deficit. No...you will not build lean body mass on a caloric deficit. If utilized properly, lifting weights will slow progress on the scale simply because the majority of the weight lost is fat (which, by volume is substantially lighter than muscle).

The benifits of weight training are mostly hormonal, and have little to do with the calories in vs. calories out equation (control this via diet!!). Simply put...lifting weights tells your body (via hormones) 'I need this muscle!!'. Your body then responds by targeting fat stores for the fuel needed to make up the caloric deficit induced by your diet.

I do resistance training to look after what muscles I have and cardio to look after my little ticker.The rest is diet defecit; but making sure I am putting in sufficient carbs and protein to fuel and repair and enough fats to knock off the hunger. It's working slowly but surely.

YEP! I can't do cardio due to knee problems. Here's my results so far.....

Beautiful!!