Lift while dieting or after?

Brynich
Brynich Posts: 65 Member
in Health and Weight Loss
Hello everyone! I wanted to know, would it be better to:

a) lift weights in conjunction with dieting

OR

b) focus on dieting first, until a desirable body fat percentage is achieved, then focus solely on lifting weights thereafter (to bulk up).

Or is it that it doesn't matter and both routes will end up with the same (or similar) end-results?

Replies

  • Nightfall30
    Nightfall30 Posts: 112 Member
    When you cut your calories, and eat at a deficit, you lose weight - some fat and some muscle. Lifting during that period helps to minimise loss of muscle. While you will not see significant changes with respect to muscle size when eating at a deficit, you'll be doing a plenty of good for your body in the long run - it's hard to build muscle anyway so it's best to not lose it in the first place. Furthermore, it's been observed that lifting alongside doing cardio is the best way to lose fat. The increased strength is just a massive bonus.

    So, definitely a.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    You will have a less than desirable body fat percentage - relative to lean mass - without engaging in progressive lifting. If you are after the "toned" appearance, then minimizing loss of muscle mass is crucial. You can't really expose the underlying muscle tissue if you cause significant muscle atrophy to occur.

    So assume a reasonable deficit appropriate for how much fat mass you have to lose (less fat mass=smaller deficit); eat 100% of your lean mass (lbs) in protein (grams) and lift using progressive resistance.
  • Brynich
    Brynich Posts: 65 Member
    Thanks for the quick responses. So would body weight exercises be enough while dieting to reduce the degree of muscle atrophy, or would "heavy duty" lifting be required?
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    If you are a completely untrained person, body weight exercises may work initially and to some degree. But if you want to minimize loss of lean mass, then employing a progressive routine with heavier resistance will be more beneficial in that sense.

    To start, check out the following books that are highly regarded and have been given much praise by lots of women here:

    Starting Strength
    New Rules of Lifting for Women

    You can also look into Strong Lifts online.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    a)


    You should do resistance training to mitigate muscle loss, as well as for a myriad of other benefits.

    You do not need to 'lift heavy'. Do something which has progressive loading baked in (increasing the resistance) and works your full body.

    If you do not have access to a gym, look into You Are Your Own Gym or Convict Conditioning
  • fushigi1988
    fushigi1988 Posts: 519 Member
    Lift + small deficit. Get enough protein (at least 100 grams)
    Why wait until you lose weight? The combo of exercise and healthy eating works better lomg term.

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