~*~ Fat girl lifting ~*~

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  • sleepytexan
    sleepytexan Posts: 3,138 Member
    beginners can gain muscle on a deficit. the leaner and stronger the lifter, the harder it is to increase muscle mass without a surplus.
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    I noticed the other day (last week on the forums, I think) someone finally clarified this a little bit better because we are using the terminology wrong for the most part (I am guilty of this too!). We talk about "building" muscle, and not being able to "build" muscle on a deficit. That is where it gets sticky, because what we are trying to do is get rid of the layer on top to expose the muscle underneath, so we eat at a deficit. As we lift, we get stronger, but there is no new muscle fibers being created because we are eating at a deficit. We are just stimulating our brain to strenghthen those fibers, while at the same time, working on removing the body fat on top.

    One of the guys that knows this stuff better than me can probably explain it in more technical terms and correct my meager attempts at explaining it the way I see it, but I think that is the actual general idea. We just keep saying "building" muscle and "bulking" but everyone says that you can't do that eating under maintenance, and that is true. We mean that we are reducing our body fat so you can see the nice pretty muscle underneath :wink:

    In summation: Yes, lift weights, eat at about 15-20% below TDEE, and you will remove the layer of body fat on top, expose the nice muscles underneath, and get stronger and healthier and smaller!
  • Nataliaho
    Nataliaho Posts: 878 Member
    I noticed the other day (last week on the forums, I think) someone finally clarified this a little bit better because we are using the terminology wrong for the most part (I am guilty of this too!). We talk about "building" muscle, and not being able to "build" muscle on a deficit. That is where it gets sticky, because what we are trying to do is get rid of the layer on top to expose the muscle underneath, so we eat at a deficit. As we lift, we get stronger, but there is no new muscle fibers being created because we are eating at a deficit. We are just stimulating our brain to strenghthen those fibers, while at the same time, working on removing the body fat on top.

    One of the guys that knows this stuff better than me can probably explain it in more technical terms and correct my meager attempts at explaining it the way I see it, but I think that is the actual general idea. We just keep saying "building" muscle and "bulking" but everyone says that you can't do that eating under maintenance, and that is true. We mean that we are reducing our body fat so you can see the nice pretty muscle underneath :wink:

    In summation: Yes, lift weights, eat at about 15-20% below TDEE, and you will remove the layer of body fat on top, expose the nice muscles underneath, and get stronger and healthier and smaller!

    This is totally true!!

    The other thing to note is that you can and will increase the amount you lift, particularly on compound movements, regardless of deficit. The thing that many people seem to underestimate is simply learning the technique. Your squat will keep improving, I estimate, for at least the first 6-8 months purely because you are learning how to do it properly, you're getting confidence with the weight. So if you're like me and you are motivated by performance, not just aesthetics, this can be an awesome benefit to proper strength training. Being able to watch my performance improve has gotten me through periods of stagnation on the weight-loss front, that I think would have made me give up had I only been motivated to exercise by the scales!
  • mamamudbug
    mamamudbug Posts: 572 Member
    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Just wanted to send the invite out. A great group of supportive ladies.
  • Ifraj01
    Ifraj01 Posts: 2 Member
    Bump
  • JoRocka
    JoRocka Posts: 17,525 Member
    beginners can gain muscle on a deficit. the leaner and stronger the lifter, the harder it is to increase muscle mass without a surplus.


    minimal amount and newb gains last maybe 6-8 months.

    I would like to point out there is a significant difference between GAINING muscle and getting stronger.

    Gaining muscle is indicating size growth- of the muscle- not water retention (anyone who lifts has that).

    Gaining strength can be done within limitations on a deficit- there is point where you will max out your ability to get stronger on a deficit- the leaner you are- the more difficult it is- which is why people often do bulk/cut cycles- for strength and or appearance.

    But yes- lifting- MOAR LIFTING.

    Eat at a calorie deficit- maximize fat loss by lifting- it helps maintain muscle you have- and helps you get stronger so when you are closer to target goal you are a fitter more cut version of you- rather than just a smaller version of the big you.
  • SinCityFit
    SinCityFit Posts: 96
    I was 230 lbs at 5'4" and I'm now 129 lbs (still at 5'4" :) ) and I've been lifting since the beginning.
  • mikejholmes
    mikejholmes Posts: 291 Member
    Talk about a ghost thread.
    And the OP has deactivated even.
  • egawne14
    egawne14 Posts: 10 Member
    There is no way that weight lifting will be pointless!! Results, especially on the scale will be frustrating but take it from someone who is trying weight lifting out for the first time.. Once i started to lift (and im still pretty new) I felt better doing cardio.. so now when i do cardio 2/3x a week my body respondes better and hopefully it gives an added boost to my weight loss!
  • stealthq
    stealthq Posts: 4,298 Member
    I know exactly what post you are talking about, and you have to consider who the responses we're coming from- 90% were from men. Typically yes there are two phases "gaining" and "cutting" that body builders cycle through to maximize muscle gain and fat loss. This is what BODY BUILDERS do, and because you're not trying to be Arnold, you're just a normal girl looking to drop some pounds, this doesn't really apply to you. Cycling through these phases and only for people who are trying to compete, but if you just want to be healthy and strong than you should always do weight lifting. Have a solid, muscular foundation will increase your metabolism, allowing you to burn more calories while at rest. Increasing your muscle mass will also help to reshape your body and make you leaner and tighter.

    Also, you can lift weights and eat a defect, as long as the defect is small (no more than 300 calories) and you make sure to get plenty of protein (if you protein is too low you will suffer). Keeping a small deficit will help maximize your fat loss. If you cut the deficit too much though, you won't be able to get stronger and you may feel weak. Also limits carbs and grains, load up and on protein and veggies instead.

    Scullion made an excellent post talking and I agree with their recommendations, about 3 days of lifting a week with two days of cardio.

    Now get out there and pick up those weights girl!!!!

    Just want to point out - body builders are not the only ones doing bulking and cutting cycles.

    Many athletes do to get into their weight class, and ordinary people who want to improve our %BF and 1) can't cut down and be healthy (not high enough starting weight), or 2) don't particularly want to go through life on the lower end of BMI == not being able to eat much, or 3) want to be stronger than we can manage with our current muscle mass, or 4) all of the above, like me. I'm just now cutting after my 1st bulk. If you ever want a nice how to, head over to the gaining weight forum and look at the stickies.

    Oh, and BTW - make sure you get enough protein while lifting and cutting. Eat 1g / lb of lean body mass (estimate by taking 0.8 * current weight - this'll give you more than enough) per day. Make sure you get enough fats - I think the recommendation there is a minimum of 0.35 g / lb of body weight (can't remember) and fill in the rest with carbs. Source is not all that important as far as maintaining muscle goes - simple carbs, complex carbs, doesn't matter.
  • juliewatkin
    juliewatkin Posts: 764 Member
    It may help to know that many competitive powerlifters train and compete while cutting to drop weight classes. It doesn't have to be one or the other. I've done weight class cuts myself. The fact that it's often done for strategic reasons doesn't belie the fact that it's done all the time.
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