weight training for weight loss??

whiffin18
whiffin18 Posts: 8
in Health and Weight Loss
hi guys.

ATM i attend gym 4/5 times a week just using bikes, cross trainer & walking up hill on a tredmill. i am 9lbs from my goal seight but have been stucn here for roughly 8 mnths.

i am on a calorie controlled diet, can using weight byrn calories?? or any sort of muscle exercise & if so what do i need to do & for what duration??

thanks in advance!!

Replies

  • clambert1273
    clambert1273 Posts: 840 Member
    Yes it can.... weight training burns fat and recompositions the body.... Stronglifts 5x5 or NROL4W are both great programs and utilized by many women on these boards...

    It's a win win :)

    http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky
  • tawny7
    tawny7 Posts: 276 Member
    Definitely!
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    To lose weight you must be in a caloric deficit. Weight training will help to retain the muscle mass you have as well as lose fat.

    If you are having trouble losing the last few pounds, there are a few things you can look at:

    1. When is the last time you looked at your calorie goal? Have you already lost weight and have never recalculated it?
    2. Are you weighing, measuring, and logging all of your food, all of the time?
    3. How aggressive is your deficit. With only 9lbs to go you should have your goal set to about 1/2lb per week.

    Weight training offers many benefits and you should definitely look into some of the beginner programs, however weight training alone won't be a magic answer to lose the last bit.

    Good luck.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Weight loss comes from having a calorie deficit. How you make that deficit can be through diet, exercise or a combination of both.

    Weight training helps with *fat* loss by preserving muscle mass and ensuring that the majority of weight that is lost as a result of the calorie deficit comes from fat rather than muscle.
  • whiffin18
    whiffin18 Posts: 8
    To lose weight you must be in a caloric deficit. Weight training will help to retain the muscle mass you have as well as lose fat.

    If you are having trouble losing the last few pounds, there are a few things you can look at:

    1. When is the last time you looked at your calorie goal? Have you already lost weight and have never recalculated it?
    2. Are you weighing, measuring, and logging all of your food, all of the time?
    3. How aggressive is your deficit. With only 9lbs to go you should have your goal set to about 1/2lb per week.

    Weight training offers many benefits and you should definitely look into some of the beginner programs, however weight training alone won't be a magic answer to lose the last bit.

    Good luck.

    Thannkyou for your reply! when you say recalculate my calorie goal, do you mean make it less? ATM im having around 1200-1350 a day and burning roughly 300-400 cals in the gym 3/4 times a week!

    Thanks again x
  • RGv2
    RGv2 Posts: 5,789 Member
    To lose weight you must be in a caloric deficit. Weight training will help to retain the muscle mass you have as well as lose fat.

    If you are having trouble losing the last few pounds, there are a few things you can look at:

    1. When is the last time you looked at your calorie goal? Have you already lost weight and have never recalculated it?
    2. Are you weighing, measuring, and logging all of your food, all of the time?
    3. How aggressive is your deficit. With only 9lbs to go you should have your goal set to about 1/2lb per week.

    Weight training offers many benefits and you should definitely look into some of the beginner programs, however weight training alone won't be a magic answer to lose the last bit.

    Good luck.

    Thannkyou for your reply! when you say recalculate my calorie goal, do you mean make it less? ATM im having around 1200-1350 a day and burning roughly 300-400 cals in the gym 3/4 times a week!

    Thanks again x

    You probably need to make it more.....

    I hope you mean that you take in 1200-1350 calories a day, burn off 300-400, so you eat ~1700 calories...at least.

    I hope you're not netting 900-1000 calories a day...especially at you're age.

    You're 22, unless you're 3ft tall you're eating pretty little.
  • camillecalmbach
    camillecalmbach Posts: 6
    Stop with the cardio! You might burn 600 cals per hour, but after that, nope.

    Strength training is great because you burn calories during and AFTER the workout. When you do resistance training, you're actually breaking down those muscle fibres. After your workout, your body needs to 'reconstruct' them, which requires energy.
    Also, the more muscle you have, the more calories you burn!

    If you do cardio, I highly recommend HIIT. It's when you do intervals of rest followed by intervals of high intensity. One example on the treadmill is a light jog for 30 secs followed by a sprint for 30 secs, repeated 20 times. It's exhausting, but it burns fat like crazy. It also burns fat AFTER the workout as well. Plus its only done for 15-20 minutes :)

    Long cardio breaks down muscle... which means less muscle and a slower metabolism!

    If you're looking to burn lots of calories with weight training, do compound exercises that use lots of muscle groups at once, such as squats, deadlifts, lunges, chest press, lat pull down, etc.

    Hope this helps
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Weight loss comes from having a calorie deficit. How you make that deficit can be through diet, exercise or a combination of both.

    Weight training helps with *fat* loss by preserving muscle mass and ensuring that the majority of weight that is lost as a result of the calorie deficit comes from fat rather than muscle.

    agreed.

    Do weights
  • whiffin18
    whiffin18 Posts: 8
    Thanks guys!

    As i said i regularly go the gym but only familiar with cardio and feel slightly nervous about trying new things such as weight training etc!

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