Lifting 2x week vs 3x week

hsnider29
hsnider29 Posts: 394 Member
in Fitness and Exercise
Long story short I am back to counting calories in healthy manner after inconsistencies, binge eating and some other emotional issues. I have a much better relationship with food and, more importantly, with myself. I have a Ftbit and have the calories set up so I should lose around a pound a week.

I walk a lot, work shift work and have two children. I don't want to say I'm too busy to lift weights 3 times a week but I just don't have the motivation right now. Will lifting weights twice a week help preserve my lean body mass? I don't want to end up a flabby mess after my weight loss like I have in the past. I also think that as I lose weight I will be more motivated to lift weights.

Replies

  • 3foldchord
    3foldchord Posts: 2,918 Member
    I asked this on the Eat/Train/Progress group and was told that 2xs is enough to maintain LBM. I have a chronic illness that makes it extremely hard to lift more than 2Xs a week without lapsing into being sick, I could do 3 before I started a small part time job, but had to cut down to 2 and was worried it'd be wasted effort. I seem to be NOT gaining body fat %. so I guess it works with 2Xs a week.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    If you work hard those 2 days and get adequate protein, you will likely retain a decent amount of muscle. Not as much as if you worked 3 days a week, but still a decent amount. You're inevitably going to lose some muscle as you shrink, but 2 days is far better than no days. Besides, lots of people retain lean mass at maintenance by lifting only 2 days a week.
  • jipsybird
    jipsybird Posts: 878 Member
    I also have a fitbit! You can add me on there and here if you like. Would like to have more friends on there that also do MFP.

    Lifting weights 2x a week is better than not at all. I'm not lifting merely because I don't have the equipment nor gym access. I do bodyweight exercises and currently that's good enough for where I am at.

    Looks like you are off to a good start!
  • VelcroButt
    VelcroButt Posts: 34 Member
    Yes it will definitely help preserve LBM. Even lifting once a week would help. Something is always better than nothing.
  • Platform_Heels
    Platform_Heels Posts: 388 Member
    2x a week is better than nothing. If that's all you can swing right now I would suggest doing a full body workout on those two days. Once you get into the groove maybe add an extra day.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    2x per week full body is pretty much bare minimum...you will certainly retain what you have, but strength gains will be very slow and building mass would be next to impossible. I'm doing 2x weekly full body right now due to I'm training for a cycling endurance event and that has to be my focus right now...but I'll move to a more optimal 3x weekly full body or a 4 day split (probably won't have the time) this summer and I'll dump a lot of the cycling I'm doing right now. I'll lift hard for the summer and then be back in the saddle again in the fall for cyclocross (hopefully...ended up injured last season).

    To optimize that time, do a full body routine comprised primarily of compound lifts and very little in the way of isolation and assistance work.
  • hsnider29
    hsnider29 Posts: 394 Member
    2x per week full body is pretty much bare minimum...you will certainly retain what you have, but strength gains will be very slow and building mass would be next to impossible. I'm doing 2x weekly full body right now due to I'm training for a cycling endurance event and that has to be my focus right now...but I'll move to a more optimal 3x weekly full body or a 4 day split (probably won't have the time) this summer and I'll dump a lot of the cycling I'm doing right now. I'll lift hard for the summer and then be back in the saddle again in the fall for cyclocross (hopefully...ended up injured last season).

    To optimize that time, do a full body routine comprised primarily of compound lifts and very little in the way of isolation and assistance work.

    I'm doing Stronglifts 5x5. I know it is bare minimum. I was hoping that it wouldn't be wasted effort. A year ago I was making great progress with SL and I guess life happened. I'm pretty sure that once I get back in the routine I can add that extra day but right now I'm just pretty "meh" about it.
  • hsnider29
    hsnider29 Posts: 394 Member
    I also have a fitbit! You can add me on there and here if you like. Would like to have more friends on there that also do MFP.

    Lifting weights 2x a week is better than not at all. I'm not lifting merely because I don't have the equipment nor gym access. I do bodyweight exercises and currently that's good enough for where I am at.

    Looks like you are off to a good start!

    I will try to add you right now!
  • drew06
    drew06 Posts: 28
    Like the others said, make sure your nutrition is correct (it is important you get enough protein in your diet) and that those two sessions are intense. You probably won't make too much progress, but getting there is the hard part, maintaining is easier.

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