To hell with lifting and stick to cardio?
kassiebby1124
Posts: 927 Member
I've been lifting for a while now and while I like it (nay, I LOVE IT), I'm not seeing changes in my weight and it's driving my crazy. This week has been a bit of a setback to try and..re-start my metabolism but my weight has not budged. I weigh everything now so I'm not sure why. Any ideas as to why?
I've seen changes in my body fat but my weight hasn't moved. I know that seems irrelevant but it matters to me. So should I just stick to cardio and continue weights? I currently lift 5x a week (changing it this week to a upper/lower split instead) and I WAS doing cardio for 30 mins but I kind of stopped that. I'm probably gonna start back again.
But is lifting still good or should I drop my weight first THEN lift? If i should continue lifting, can you recommend a good intermediate program?
I've seen changes in my body fat but my weight hasn't moved. I know that seems irrelevant but it matters to me. So should I just stick to cardio and continue weights? I currently lift 5x a week (changing it this week to a upper/lower split instead) and I WAS doing cardio for 30 mins but I kind of stopped that. I'm probably gonna start back again.
But is lifting still good or should I drop my weight first THEN lift? If i should continue lifting, can you recommend a good intermediate program?
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Replies
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1. If your not losing weight your not in a calories deficit. Do you weigh everything that you put in your mouth?
2. It also could be water weight to, so give it time and don't stop lifting.0 -
1. If your not losing weight your not in a calories deficit. Do you weigh everything that you put in your mouth?
2. It also could be water weight to, so give it time and don't stop lifting.
1. Yes. I do. My net cals are 1400 if that matters
2. Okay could you recommend me a good program (or programssss) to look into?0 -
But is lifting still good or should I drop my weight first THEN lift? If i should continue lifting, can you recommend a good intermediate program?
I haven't started lifting. All I do is cardio right now. I have 40lbs til I move from obese to overweight to healthy. I don't really even understand why it is important. :ohwell:0 -
Since you love lifting, why not do both if you have time?
It appears that weight loss is more determined by your diet than exercise, so I think closer tracking of your calories would help, too.
59 lbs. down is great! Continued success to ya! :happy:0 -
When do you lift? I found when I lifted before
eating I had the most success! This was all
Pre kids and when I was doing another program.0 -
Calorie Deficit for weight loss.
Exercise is for health and fitness. And apart from that, you are talking aerobic vs. anaerobic...so endurnace vs. strength. A well rounded exercise regime takes both into account.
Exercise can promote weight loss, but only indirectly. At the end of the day it all comes back to total calories consumed. Make sure you weigh everything and maintain a calorie deficit.0 -
I haven't started lifting. All I do is cardio right now. I have 40lbs til I move from obese to overweight to healthy. I don't really even understand why it is important. :ohwell:
It doesn't have to be lifting necessarily, but one of the reasons resistance training of some sort is considered important is that without it you're not giving your body the stimulus that you want to keep your muscle mass. It's inevitable when eating at a deficit that you'll lose some lean body mass (which includes muscle) as well as fat, and without resistance training you'll lose a lot more lbm than you would with. Oversimplifying, but if you consider that muscles require energy and nutrition to be maintained (as in, cells die and need to be replaced even for the muscle to stay the same size), and when you're in a deficit your body will try to cut energy and nutrient expenditure on less important functions, if you're not providing stimulus that you need your muscles to be maintained, the body won't bother doing so, as it's inefficient to waste energy on something that isn't being used.
The net result is that even though you might end up in the healthy weight range, you will have lost a lot of muscle along the way, and will still appear quite fat as you'll have a fairly highly body fat %.0 -
body composition is much more important and relevant than weight - your BF% is dropping, whilst your weight remains consistent, that's a great scenario!! i'd keep lifting and learn to appreciate your body for what it looks like, not an irrelevant number on a scale.0
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Do both!
My weight hasn't changed a whole lot since I started lifting but I have lost a lot of inches and I have never looked better. I would never stop lifting as I have seen greater results than when I was doing cardio only.0 -
How long is a while? I did weight machines for two straight months, no success, then switched to StrongLifts 5x5 and it took me 6 weeks to see changes.
I also put my scale in the back of the closet in October because I'm done playing that game.0 -
re-start my metabolism
There is no such thing.0 -
Do both. I hired a trainer in February & strength train with him 3 times a week (30 minute sessions), plus he typically gives me homework over the weekend. I do some form of cardio 5-6 days a week (3 of those I run), and I do Pilates once a week. It's enough variety to keep me entertained, and it's been working well for me.0
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What sort of exercises/rep ranges are you doing at the moment?
For ME, doing a modified (for my own aims) version of starting strength seems to be burn a good number of calories.
It makes sense to me that the big compounds moves burn calories, as you're hitting a lot of muscles that then need to be repaired.
I try to hit around 175g protein every day, but I eat around 1000 calories more on workouts days with loads of carbs, following the lean gains methodology.
I'm going for around 1lb/week weight loss and been have had to up calories a bit because the weight seemed to be falling a bit TOO fast and I was starting to stall on a couple of things.
There's no reason you can't do cardio as well - I'll often do running or cycling on 'rest' days. I also try and cycle rather than drive whenever I can (panniers on the bike for shopping), so burn a few extra calories everyday.
As far as cardio goes, it buys you more calories to eat and improves your heart more than lifting does.
I'm still convinced that a heavy weight's workout is about the best 'value' as far calories burnt/time/effort goes - not for the calories burnt doing it, but throughout the day.
I was going to suggest that I would try upping calories a bit and definitely making sure you're getting plenty of protein; however, not only does everyone's body work different, but definitely male and female bodies specifically in the case of weights.
I do wonder if your metabolism has slowed overall, meaning what was a deficit now isn't much of one.
In the end, calories in vs calories out always works, so eating less should result in weight loss - presuming your body doesn't then decide to also alter the 'calories out' more.0 -
Free weights for about a year but consistently since June or July.How long is a while? I did weight machines for two straight months, no success, then switched to StrongLifts 5x5 and it took me 6 weeks to see changes.
I also put my scale in the back of the closet in October because I'm done playing that game.
To everyone else, I know I can't handle salt too well. It makes me swell up and this week my mom made a lot of high in sodium meals. But I will definitely look closer to my calories and combine lifting and cardio. I do weigh everything though so I didn't understand why my weight has been stagnant.0 -
I would add in some HIIT sessions (high intensity interval training). If you don't have time for both, perhaps go down to 3-4 weight sessions a week and add in some HIIT. You could do tabata, which only takes a few minutes to get that punch of HIIT.
I know the frustration all too well of putting all the effort in and not seeing the scale budge! But, if you are REALLY maintaining a deficit (are you sure you are tracking everything??) and doing the work, you need to rest assured that your body is doing something positive, as hard as that is when the scale doesn't budge!
Another thought... how long have you maintained a deficit? You might do well to eat at maintenance for a few days (depending on how long you've been on a deficit), then plunge back down again into a deficit (not too big though!)0 -
I'm a lot like you in a lot of ways, but I'm taller than you. I maintain on 1800 calories a day, with all the exercise. And also I fluctuate a lot with water weight due to sodium.
Free weights for about a year but consistently since June or July.How long is a while? I did weight machines for two straight months, no success, then switched to StrongLifts 5x5 and it took me 6 weeks to see changes.
I also put my scale in the back of the closet in October because I'm done playing that game.
To everyone else, I know I can't handle salt too well. It makes me swell up and this week my mom made a lot of high in sodium meals. But I will definitely look closer to my calories and combine lifting and cardio. I do weigh everything though so I didn't understand why my weight has been stagnant.
You mentioned that you cut out the cardio. I think that's the answer right there. I don't do much cardio lately either, and my weight is stable. I was doing more when I did lose a few pounds.
You have lost loads more weight than I have (this time around), so I have to ask, have you re-evaluated your TDEE since your weight has changed so drastically?0 -
The only HIIT I can do is kettle bell swinging. (I have a bad ankle)I would add in some HIIT sessions (high intensity interval training). If you don't have time for both, perhaps go down to 3-4 weight sessions a week and add in some HIIT. You could do tabata, which only takes a few minutes to get that punch of HIIT.
I know the frustration all too well of putting all the effort in and not seeing the scale budge! But, if you are REALLY maintaining a deficit (are you sure you are tracking everything??) and doing the work, you need to rest assured that your body is doing something positive, as hard as that is when the scale doesn't budge!
Another thought... how long have you maintained a deficit? You might do well to eat at maintenance for a few days (depending on how long you've been on a deficit), then plunge back down again into a deficit (not too big though!)
I've been on this deficit for a few months. It's 1400 so projected weight loss is 1.9lbs or something. I may up my calories if that is too much of a deficit but my "aggressive" weight loss for my TDEE is only like 1525 or something like that.
I took this week to eat at maintenance and I had a 7lb spike (and retaining.water like a *****) when I weighed myself today.0 -
I'm a lot like you in a lot of ways, but I'm taller than you. I maintain on 1800 calories a day, with all the exercise. And also I fluctuate a lot with water weight due to sodium.
Free weights for about a year but consistently since June or July.How long is a while? I did weight machines for two straight months, no success, then switched to StrongLifts 5x5 and it took me 6 weeks to see changes.
I also put my scale in the back of the closet in October because I'm done playing that game.
To everyone else, I know I can't handle salt too well. It makes me swell up and this week my mom made a lot of high in sodium meals. But I will definitely look closer to my calories and combine lifting and cardio. I do weigh everything though so I didn't understand why my weight has been stagnant.
You mentioned that you cut out the cardio. I think that's the answer right there. I don't do much cardio lately either, and my weight is stable. I was doing more when I did lose a few pounds.
You have lost loads more weight than I have (this time around), so I have to ask, have you re-evaluated your TDEE since your weight has changed so drastically?
Yeah I re-evaluated it. I always pick "couch potato" as my option so I don't overestimate but I work out often. The estimate for that is 1919 cals0 -
Sounds to me like you're answering your own questions. Salt, taking a week to eat maintenance, cutting out some cardio, etc.
What program are you currently doing?0 -
I'm currently lifting with my cardio during my rest periods between set. I get my workouts done in under 70 minutes and I feel great! I'm doing the program called Jim Stoppani's Shortcut to Shred, but I found there's dozen of workout programs that you can tailor to your goals on BodyBuilding.com. I like this program because the fat is going away while I'm building muscle (something people said couldn't happen). I weigh every day and take measurements. Check it out for a program that you might like, because if you love lifting, then enjoy it, because the more muscle you have the more fat you burn while resting throughout the day. Besides, maybe your weight on the scales hasn't moved because you're gaining muscle and burning fat at the same time? Just a thought!0
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My pics <<<<
the changes in my body composition are greater than my scale losses reflect. THAT is due to my adding strength training to HIIT cardio when I was over 200 lbs and didn't wait until my SCALE was at a lower #. I was 47 before I learned this lesson.
I will come back to edit this with a summary of " how I did it "
WHY on earth would you not want lower body fat, higher lean body mass, a smaller body? Why would you trade THAT for a # on a scale? I get it. We are " trained" to think that the scale reflects what's up and we apply that to a chart designed as a basic tool for the AVERAGE person that doesn't and cannot take body composition into effect. I say : we MUST get the scale weight = healthy weight out of our brains. OBESITY is defined as having more subcutaneous fat than lean body mass. Put that in your pipe and smoke it. THEN : start lifting some heavy stuff and eating well. Leave the scale in the closet.
ROCK ON.
EDITED TO ADD:
Morning! I've been asked and I've told before, but for my newer peeps - here is my answer to " How did u lose your weight?". I changed how I ate and I added exercise back into my life. My biggest food problem was and is EBLS. extraneous bread like substances. I ate them in a compulsive, mindless way that crowded out other foods. I crowded IN protein, healthy fats & complex carbs and was able to crowd OUT EBLS. Protein was my primary focus. I was rehabbing from knee replacement surgery so my exercise for first 3 months was recumbent bicycle. I then discovered strength training and loved it. Incorporated weight machines with bike for 4 months then I started free weights and lifting heavy. Lifted 3x week with HIIT intervals on the bike or elliptical. 2-3 days I also did my own version of HIIT spinning on the bike. I did this routine for about a year. this past year, I mostly lift. Walk when my knee allows it. I do need to add HIIT on the bike back into my routine 1-2 days a week. all of those workouts were an hour or less. The HIIT bike only days were 30/35 minutes from warmup-cool down. My calorie deficit was modest. I primarily ate 160O-1900 calories. in the beginning, for a few months I was eating around 1200, but stalled after losing 20 lbs. I had to up calories to start losing again. I've had greater body recomp than the actual weight loss in pounds reflect. I attribute that to strength training and being mindful of EBLS. I watch my macros only to the extent of ensuring I get my protein in. IDEALLY, I strive for my protein to be higher than my carbs. Usually doesn't work out, but pretty darn close most of the time.0 -
Oh well I didn't mean specifically this week. It's been like this for a while. I just took this week to try and reset things. I didn't expect to retain as badly as I did but I had stalled out so I was curious as to why when I weigh my food. But I'll start doing cardio again.Sounds to me like you're answering your own questions. Salt, taking a week to eat maintenance, cutting out some cardio, etc.
What program are you currently doing?0 -
I recommend carrying on with the lifting - strength training will help you lose fat faster than doing only cardio. I'm speaking from experience (a while before starting with fitnesspal) - at one point I was doing the same amount of exercise (an hour a day, five times a week, at the time), but only cardio, and my weight loss slowed down dramatically. A session of strength training will leave your body burning calories faster for the next day or two. If you're losing fat but not weight, it's only because the lifting is building your muscle as well as helping with the fat loss. Maybe you can find another way to measure the fat going down: as well as checking your weight you could keep track of your measurements. It would mean you could still see a number dropping as you're working to reach your goals. Hopefully that way you could carry on doing what you love and losing weight at a steady pace, but with the added encouragement.0
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read later0
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if you love lifting well then keep doing it and also make room for cardio. For me, I am not going to lift until I lose much much more weight, like probably in the toning process.0
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Oh well I could find an alternative way to measure myself (:I recommend carrying on with the lifting - strength training will help you lose fat faster than doing only cardio. I'm speaking from experience (a while before starting with fitnesspal) - at one point I was doing the same amount of exercise (an hour a day, five times a week, at the time), but only cardio, and my weight loss slowed down dramatically. A session of strength training will leave your body burning calories faster for the next day or two. If you're losing fat but not weight, it's only because the lifting is building your muscle as well as helping with the fat loss. Maybe you can find another way to measure the fat going down: as well as checking your weight you could keep track of your measurements. It would mean you could still see a number dropping as you're working to reach your goals. Hopefully that way you could carry on doing what you love and losing weight at a steady pace, but with the added encouragement.0 -
Pitch your scale for awhile and develop a relationship with your tape measure. I did that when I started lifting and it's the best decision I've made when it came to losing weight. Don't get me wrong I still weigh in but just 1 time month when I do my measurements.0
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Oh well I could find an alternative way to measure myself (:I recommend carrying on with the lifting - strength training will help you lose fat faster than doing only cardio. I'm speaking from experience (a while before starting with fitnesspal) - at one point I was doing the same amount of exercise (an hour a day, five times a week, at the time), but only cardio, and my weight loss slowed down dramatically. A session of strength training will leave your body burning calories faster for the next day or two. If you're losing fat but not weight, it's only because the lifting is building your muscle as well as helping with the fat loss. Maybe you can find another way to measure the fat going down: as well as checking your weight you could keep track of your measurements. It would mean you could still see a number dropping as you're working to reach your goals. Hopefully that way you could carry on doing what you love and losing weight at a steady pace, but with the added encouragement.
OP:
What is your ultimate goal? Just to be stronger or to get to a certain size/ body fat?
If it's just to get stronger, then yeah, don't change anything and don't bother weighing.
If it's to get to a certain body fat composition that is less than you are now, measure / log your food and make sure you're at a deficit. Adding cardio is a good way to help with creating more caloric deficit and is easier to estimate to see what difference it makes in your caloric output.0 -
My goal is to be 15% body fat (:OP:
What is your ultimate goal? Just to be stronger or to get to a certain size/ body fat?
If it's just to get stronger, then yeah, don't change anything and don't bother weighing.
If it's to get to a certain body fat composition that is less than you are now, measure / log your food and make sure you're at a deficit. Adding cardio is a good way to help with creating more caloric deficit and is easier to estimate to see what difference it makes in your caloric output.0 -
I do both. Right now at one pound left to lose, my weight loss is SLOW, but I'm seeing inch loss and greater body definition. Just keep doing what you love.
Losing weight is all about calorie deficit, strength and muscle definition is all about exercise. The combination is all about an EMPOWERED me.0
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