Benefits of lifting whilst losing weight?

tanyasch90
tanyasch90 Posts: 15 Member
in Fitness and Exercise
Hey everyone, I just got back into losing weight again a couple of months ago. I'm curious as to what the benefits are of lifting weights when trying to lose weight. I've heard that muscle burns more calories during rest so after a workout you're burning more calories than you would after a cardio workout.
Currently im doing 3 days of weights and 3 days of cardio a week when I can. When doing strength I have been going to the gym with one of my friends and I generally do abs, legs and pull day with him, is there any specific exercises anyone can suggest?

So does anyone have any tips about lifting when trying to lose weight?

The posts maybe a bit vague but any tips would be welcome!!
cheers, Tanya :)

Replies

  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    here is a very helpful link on how to strength train and design your own work out

    http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    You maintain lean body mass when lifting and eating at a calorie deficit. Meaning you get to look nice and hard when the body fat drops, not to mention all of the bone and other various health benefits.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    increased strength
    improved body composition
    better appearance (subjective)

    As for specific exercises... compound lifts with free weights are generally the most effective - deadlifts, squats, bench press, overhead press, rows, dips, and pullups are the core lifts to focus on. But ultimately as long as you hit all the major muscle groups with sufficient intensity, you'll be fine. Most people can and should do full body routines 3x week for max effectiveness.

    .
  • FindingMyPerfection
    FindingMyPerfection Posts: 702 Member
    Squats
    Dead lifts
    Barbell rows
    Overhead press
    Bench
    Pull-ups
    Push-ups
    Hip thrusts
  • tigersword
    tigersword Posts: 8,059 Member
    For lifting, if you're a beginner, follow an established program, like Stronglifts 5x5.

    The benefit of lifting is to help reduce lean body mass loss (specifically bone and muscle) while losing weight, which helps with body composition and overall health and fitness.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Maintaining lean body mass, along with all the other benefits of lifting.

    A beginner lifting program like NROL4W, Starting Strength, or Strong Lifts are all very popular. They are all based around the big compound lifts and whole body workouts each day. As a beginning lifter, I would go this way versus doing splits (and this is exactly what I'm doing).
  • beastmode_kitty
    beastmode_kitty Posts: 845 Member
    What you are doing is exactly what I do. Keep at a caloric deficit, and remember, calories in/calories out. When I strength train, i do different muscle groups on that day. Won't be moving into full body routines for awhile yet.
  • T_X_L
    T_X_L Posts: 140 Member
    I highly recommend the Alwyn/Rachael Cosgrove books. Specifically New Rules of Lifting for Women:

    http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1386097644&sr=8-1&keywords=new+rules+of+lifting+women
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What you are doing is exactly what I do. Keep at a caloric deficit, and remember, calories in/calories out. When I strength train, i do different muscle groups on that day. Won't be moving into full body routines for awhile yet.

    why not?
  • jenifr818
    jenifr818 Posts: 805 Member
    Tagging to look at later. Currently doing NROL4W and always up for additional weight-lifting routine ideas for when I'm done with it
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    What you are doing is exactly what I do. Keep at a caloric deficit, and remember, calories in/calories out. When I strength train, i do different muscle groups on that day. Won't be moving into full body routines for awhile yet.

    this is incorrect. beginners benefit more from full body training.

    and even body builder know the benefits of full body training. it's nothing new. splitting strength training in different muscle groups is more advanced, and even then, only done in conjuncture with compound barbell movements, usually to target areas where one might be weakest.
  • tigersword
    tigersword Posts: 8,059 Member
    What you are doing is exactly what I do. Keep at a caloric deficit, and remember, calories in/calories out. When I strength train, i do different muscle groups on that day. Won't be moving into full body routines for awhile yet.
    Why? You're doing it backwards. As a beginner you get a much greater benefit from a full body routine. Splits are only useful for long time experienced lifters who need the extra recovery time for muscle groups. As a beginner you can easily work every muscle group several times per week. An experienced lifter only does a split routine because they need a week for each muscle group to recover.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    A lot of women desire a "toned" physique whereby fat mass is reduced and a certain degree of leanness is achieved. Thus, to appear lean, you must reduce fat mass while preserving muscle mass. If you lose excessive muscle mass, the outcome of appearing lean becomes less likely since you have less dense muscle mass occupying space beneath the skin. From an aesthetic standpoint, lifting at an adequate intensity, volume and frequency will yield greater preservation of muscle mass - along with sufficient protein and a reasonably-sized calorie deficit. This preservation of lean mass also leads to maintenance of your Resting Metabolic Rate.

    Regarding exercises: barbell squats, deadlifts, chest press, lat pulldown (pull ups) and overhead press should be your main lifts (you can even add lunges in there). In addition, you can include a few accessory exercises for a little isolation work for a few muscle groups that aren't emphasized with those major exercises. Starting Strength, The New Rules of Lifting for Women, and Strong Lifts are great resources for beginners.

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