lifting heavy to lose fat

Lilianam881
Lilianam881 Posts: 25
edited January 21 in Fitness and Exercise
Hello,
I was just wondering what everyone's thoughts are on weight training for weight loss. I only do like 15-30 min cardio after weight training -its usually the stair master mill machine (the one that looks like a short escalator) I do level 5 or 6 of high intensity interval training. I've only been doing this for about 2 weeks. I noticed a big increase in strength which was exciting but I noticed that a lot of the women at the gym only lift light weights. For example the 45 degree incline leg press machine I like to put about 325 on that sucker and I can barely do the 12th rep then I rest for a couple minutes and do it again meanwhile chick next to me is doing 90lbs. I know I'm not going to get bulky first of all because of lack of testosterone and secondly because I'm on a calorie defecit. I'm trying to maintain the muscle I have but I want to lose fat. I don't want the skinny fat look. I want to keep fullness around my hips, butt and thighs just firm and tone but I also dont want to hurt myself training incorrectly. Questions are:

Am I lifting too heavy for being on a calorie deficit; Should I tone it down on the weights? I thought I wouldnt be able to increase weight lift since I wouldn't be gaining muscle but I've increased strength, how is that possible?

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    Am I lifting too heavy for being on a calorie deficit; Should I tone it down on the weights? I thought I wouldnt be able to increase weight lift since I wouldn't be gaining muscle but I've increased strength, how is that possible?

    Strength increase is due to increased muscle recruitment, which means you may be better using what you have, and you may have grown more muscle as a response to stress.

    How do you feel? Are you hurting? Weak? Dreading doing it? Sleeping poorly? If you're feeling good, and your body is responding well, you're doing something right. Roll with it.
  • Lilianam881
    Lilianam881 Posts: 25
    Am I lifting too heavy for being on a calorie deficit; Should I tone it down on the weights? I thought I wouldnt be able to increase weight lift since I wouldn't be gaining muscle but I've increased strength, how is that possible?

    Strength increase is due to increased muscle recruitment, which means you may be better using what you have, and you may have grown more muscle as a response to stress.

    How do you feel? Are you hurting? Weak? Dreading doing it? Sleeping poorly? If you're feeling good, and your body is responding well, you're doing something right. Roll with it.

    I feel great working out; am stronger, more energy and sleep better. I've taken a break for a couple days and actually look forward to my work out. I've missed it. What you're saying makes sense thanks for the response.
  • ScottishMrs
    ScottishMrs Posts: 254 Member
    Lots of people on MFP lift quite heavy while in a deficit so don't worry that you can't lift heavy in a deficit. That's actually currently what I'm doing. People say that it's tougher to gain muscle mass while in a deficit, but that doesn't mean you can't lift heavy while in a deficit to burn off that fat and retain your LBM. Since you're eating in a deficit though, eating macros based off of % might not be getting you enough protein, so just make sure that you're getting enough protein for your muscles to recouperate from the lifting (natural or supplement, your choice). Do what works for you and don't worry about what the people around you are doing because they're not you and they don't have your goals. :smile:
  • lovemitch125
    lovemitch125 Posts: 257 Member
    Strength training is the way to go BUT- less weight, more reps.
  • phjorg
    phjorg Posts: 252 Member
    Strength training is the way to go BUT- less weight, more reps.
    thats not strength training then. strength training by definition is maximal effort.
  • chellebublz
    chellebublz Posts: 568 Member
    Agreed, less reps is strength training. More reps is endurance training..... I learned this tonight reading NROLFW.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Strength training is the way to go BUT- less weight, more reps.

    NO. NO. NO.

    If you can lift it safely, its not too heavy.

    But I'd look into a good program like Stonglifts 5x5, Starting Strength, or New Rules of Weight Lifting for Women.
  • PrimalSiren
    PrimalSiren Posts: 144
    Strength training is the way to go BUT- less weight, more reps.

    Wait, I thought the title of this thread was lifting HEAVY?

    I did a lot of heavy lifting on a calorie deficit and seemed to lose fat easily. I went from 36% BF to about 25% and now I've noticed that I need to up my calories and protein quite a bit to keep up.
  • chellebublz
    chellebublz Posts: 568 Member
    Just curious since I'm going to be starting heavy lifting. But how do you KNOW you need to up your calories/protein? I'm eating Paleo so I'm not tracking I just eat what's allowed when I'm hungry, lots of grass fed meats and eggs. So I don't think I'll have any issues. But will I FEEL it if I need more?

    I've never lifted in my life, hence why I'm reading NROLFW tonight lol. I'm not sure if I'll be able to, I'm only into chapter 3 and my gym doesn't have barbells and free weights, only dumbbells and machines. =/
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Strength training is the way to go BUT- less weight, more reps.

    No No No

    There is no reason not to lift heavy while in a deficit. You may not be able to see the same strength gains you would if eating at maintenance or in surplus but strength will still increase and you will preserve the muscle you already have. Go as heavy as you can to get out those reps safely.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Strength training is the way to go BUT- less weight, more reps.

    No. Just freakin' NO. That's not even strength training, that's endurance training.
  • littlebutnice
    littlebutnice Posts: 83 Member
    new to weights
  • freebirdjones
    freebirdjones Posts: 236 Member
    What is NROLFW and can I get a link to this :)
  • KaleidoscopeEyes1056
    KaleidoscopeEyes1056 Posts: 2,996 Member
    Strength training is the way to go BUT- less weight, more reps.

    A kitten just died because of this comment. I hope you're aware of this.

    It's not lifting "heavy" if it's less weight and more reps. High weight and low reps is the way to go. Please, think of the kittens.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    Strength training is the way to go BUT- less weight, more reps.

    Wut? :tongue:
  • ScottishMrs
    ScottishMrs Posts: 254 Member
    What is NROLFW and can I get a link to this :)

    It's a book called The New Rules of Lifting for Women. You can buy it in a store, online, or download it. Whatever media you prefer :smile:
  • Etienne54
    Etienne54 Posts: 88 Member
    Why would she needs to lift weights like any other women? If she can lift heavy, that's the way to go.
    The more muscle you have, the more your body will burn in calories.

    All I have to say to you is, YOU GO GIRL! LIFT THOSE HEAVY WEIGHTS!! ROAR!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    get your heavy weights on!
    until i fell off track last september i lost 5 pant sizes by mainly eating at a moderate (and i do mean moderate:laugh: ) calorie deficit and doing strong lifts 3 days a week. i didnt lose much weight on the scale, but i slimmed down A LOT.


    since then i've probably not been the best at sticking to the calorie deficit, but i have been continuing with the weights and have kept the same size
  • DavPul
    DavPul Posts: 61,406 Member
    You can get stronger in a calorie deficit, just not build new muscle mass. Keep lifting heavy. Hell, go heavier. Most people increase strength faster if reps terminate in the 5-8 range.

    For those asking:
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
  • Mads1997
    Mads1997 Posts: 1,494 Member
    I'm lifting heavy whilst on calorie deficit I have lost fat and maintained all my muscle.
  • meribethd
    meribethd Posts: 92 Member
    I have always lifted heavy while on a deficit (though not a huge one) and I have always, always gained strength.

    I've done NROLFW and Stronglifts--both are great, both will help you increase your strength.

    In addition, don't just count your calories. Pay attention to your macros. Try to get 1 gram of protein per pound of lean body mass every day.

    You can do it! Keep lifting those heavy weights!! You're doing it right!!
  • leahartmann
    leahartmann Posts: 415
    Strength training is the way to go BUT- less weight, more reps.

    NO. NO. NO.

    If you can lift it safely, its not too heavy.

    But I'd look into a good program like Stonglifts 5x5, Starting Strength, or New Rules of Weight Lifting for Women.
    I agree, Look at StrongLift 5x5. Good program.
  • RepsnSets
    RepsnSets Posts: 805 Member
    I lost alot of fat on Body For Life. I only did the lifting programme not the diet. Its a nice basic programme for those starting out. Im now lifting heavy using less reps 5x5 or 4x8. stuf to the

    I would recommend you drop your reps to perhaps 10 or less and up that weight girlfriend!
  • mountaingirl2207
    mountaingirl2207 Posts: 181
    I just started NROLFW and love it so far. I'm on my 7th workout and have already seen some difference in fat loss. Most of the exercises can be adapted to use with dumbbells if they have to be in the beginning.
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