lift heavy to lose fat?

MisterZ33
MisterZ33 Posts: 567 Member
in Fitness and Exercise
Hey guys...just a couple of questions about lifting...

i eat at around 600-800 caloric deficit per day. i like the eliptical and generally do it every other day and burn around 450 calories. i'm doing another round of power90 on days i dont do the eliptical..

i want to include weight lifting into my routine, but dont know what exercises to do and how heavy i need to lift in order to lose fat / weight.

i have read that in order to lose weight, i need lighter weights, more reps. then i read that i need to light heavy and low reps.

im confused.

thought i would ask you guys who have used weight lifting to lose weight...how do i do it?

I want long and lean muscles. i dont want to be too bulky at the end of my goals...which is to get down to 17-20% body fat...185lbs...

Thanks

Replies

  • MisterZ33
    MisterZ33 Posts: 567 Member
    bump?
  • vismal
    vismal Posts: 2,463 Member
    Caloric deficit to lose fat. Lift heavy to maintain muscle mass while losing fat. Really any solid beginners lifting program is fine. I prefer the Ice Cream Fitness 5x5, but stronglifts is good as well as starting strength.
  • Iceprincessk25
    Iceprincessk25 Posts: 1,888 Member
    Bodybuilding.com has a lot of good programs on their website also.
  • quellybelly
    quellybelly Posts: 827 Member
    Stronglifts 5x5 advocate here :) but basically, what @vismal said ^

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • Iceprincessk25
    Iceprincessk25 Posts: 1,888 Member
    I like Mike Matthews books too

    http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_3?s=books&ie=UTF8&qid=1411675328&sr=1-3&keywords=mike+matthews
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    In order to get "bulky," you'd need to be eating at a caloric surplus. Weight training while eating at a deficit will not result in huge bulging muscles - it will keep you from losing muscle along with fat. Fat loss comes from eating at a caloric deficit, which you're already doing.

    As for where to start, I'd look into programs like StrongLifts 5x5 or Starting Strength. You can start as low as just the bar for main lifts (squats, deadlifts, overhead press, bench press), but you eventually want to get to where the last 1-2 reps (when doing 4-6 reps per set) is very difficult, but possible. Of course, that number should steadily increase as you build strength.
  • Walter__
    Walter__ Posts: 518 Member
    Caloric deficit to lose fat. Lift heavy to maintain muscle mass while losing fat. Really any solid beginners lifting program is fine. I prefer the Ice Cream Fitness 5x5, but stronglifts is good as well as starting strength.

    ^This.

    And you're going to look like crap at 20% bodyfat, no offense. Aim for 15 or lower.
  • Arleigh7
    Arleigh7 Posts: 150 Member
    I've been into weightlifting / body building since High School which is now 25 years ago! Best thing I've ever did was hire a trainer (actually been through several of them as my goals have changed and progressed over the years).

    For a beginner a trainer can be a life saver. A good trainer will focus you on the core excercises that build a strong foundation and at the same time make sure you do the right form so you don't hurt yourself (ie. something a book or video can't do). You don't have to do every workout with a trainer and you don't have to hire them for more then say 5 to 10 lessons to start with. But a good trainer can really save you allot of time and help you avoid injuries.

    Ultimately losing fat is about controlling your diet. But building muscle and being strong absolutely helps the process.

    Good luck!
  • usmcmp
    usmcmp Posts: 21,219 Member
    i eat at around 600-800 caloric deficit per day. i like the eliptical and generally do it every other day and burn around 450 calories. i'm doing another round of power90 on days i dont do the eliptical..

    I want long and lean muscles. i dont want to be too bulky at the end of my goals...which is to get down to 17-20% body fat...185lbs...

    1. You aren't eating enough.

    2. If you keep eating next to nothing you'll end up destroying lean mass (including muscles).

    3. You can't build long lean muscles. Your muscle length is already determined.
  • RoseyDgirl
    RoseyDgirl Posts: 306 Member
    He's eating 1800-1900 calories.
  • George_Baileys_Ghost
    George_Baileys_Ghost Posts: 1,524 Member
    Caloric deficit to lose fat. Lift heavy to maintain muscle mass while losing fat. Really any solid beginners lifting program is fine. I prefer the Ice Cream Fitness 5x5, but stronglifts is good as well as starting strength.

    ^This

    And there is no making muscles "long and lean". You can lose weight until your BF% is sufficiently low that your muscles are more visible, and then you can lift for size to make them larger, and therefore more visible.

    There's no "getting bulky" unless you're specifically eating at a surplus and lifting for bulk. It doesn't happen by accident for anyone.
  • George_Baileys_Ghost
    George_Baileys_Ghost Posts: 1,524 Member
    .
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Someone once asked me how I got my long and lean muscles. My muscles look the way they do because I am genetically predisposed to look this way. I have long arms and legs.

    Lift heavy while losing fat through a calorie deficit.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    +1 for Stronglifts
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Another vote for Stronglifts. It's a good place to start, 5 relatively basic lifts.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    heavy lifting isn't a weight loss activity.
  • benno1978
    benno1978 Posts: 90 Member
    heavy lifting isn't a weight loss activity.

    [img]http://img3.wikia.nocookie.net/__cb20140907073929/thefutureofeuropes/images/5/53/U_WOT_M8.jpg [/quote][/img]
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    huh
  • jasonctyler
    jasonctyler Posts: 40
    I'd recommend lifting heavy, and will support the Starting Strength program or SS. Stronglifts/ICF are both derived from it, but in my opinion they are kind of watered down into unnecessary additional regimen for otherwise no real improvement versus increased session length and greater risk of injury.

    I personally believe you'd get the same results from the predecessor program SS versus doing ICF 5x5 first, which can be a bit much, especially for a beginner. Focus on the "Big 3" (Squats, Deadlifts, Bench Presses) and their variations. They are great core exercises to gain strength.

    http://www.workout-calculator.com/2011/04/starting-strength-by-mark-rippetoe-workout-calculator/

    Will help you get a program set up based on your current strength. Do this for 12 weeks. If you see marked improvement, and you will... then try something like Stronglifts or ICF 5x5 with their increased volumes.

    There is also dynamic effort training, also called dynamic set training. This type of workout regimen can help you break through plateaus, get bigger, tone up, and lose weight / fat. It is not for the feint of heart though, and I'd recommend again... going with SS first. It's a great core program to increase strength that will set you up to accomplish whatever weight lifting oriented goals you have.

    /two cents.
  • natecooper75
    natecooper75 Posts: 72 Member
    While I agree with the majority of respondents that you would be best served by a beginner strength program like Starting Strength, Stronglifts, or Ice Cream Fitness, I'm going to take a different angle that I don't see discussed on here very often.

    If you have the time and money to potentially join a gym with a coach that can teach you Olympic lifting, you might want to give that a try. Seems like a lot of people are very averse to wanting to do beginner strength programs for whatever reason. Pursuing Olympic lifting may fit what you want do more. I have never tried it myself but it is a great sport that will give you a different way to get strong.

    Like I said, this is just a different perspective that we don't see very often. I personally base my training around being more in tune with powerlifting, but there are other ways to get strong that are sometimes neglected.

    Word of advice, only pursue this if you have an experienced person to teach you these lifts. They are fairly complicated and can lead to injury if you don't know what you are doing.
  • 12by311
    12by311 Posts: 1,716 Member
    heavy lifting isn't a weight loss activity.

    Actually any activity is a "weight loss activity" if you are eating at a deficit.

    Does running burn calories? Yep
    Does swimming? Yep
    Zumba? Yep
    Crossfit? Yep
    Breathing? Yep
    Pooping? Yep
  • sjaplo
    sjaplo Posts: 974 Member

    U WOT M8?


    huh

    I believe the translation is "You What Mate?" Suggests to me he disagrees with you. lol!
  • solarpower03
    solarpower03 Posts: 12,161 Member
    Caloric deficit to lose fat. Lift heavy to maintain muscle mass while losing fat. Really any solid beginners lifting program is fine. I prefer the Ice Cream Fitness 5x5, but stronglifts is good as well as starting strength.

    ^This
  • silentKayak
    silentKayak Posts: 658 Member
    If your primary goal is weight loss, emphasize whole-body activities to preserve muscle while you lose fat. Most cardio activities are focused in the legs, so you should add upper body as well. I like rowing - my gym doesn't have a dedicated rowing machine, so I use a seated cable row station, set the weight very light (like 40 lbs), and row on it for 5 minutes without a break as if it were a cardio machine. Other good activities are swimming or boxing. You don't need to lift heavy to lose weight. Circuit training is good, too.

    If you want to gain strength while you lose weight, lift heavier/fewer reps with the programs suggested in this thread. That won't massively help your weight loss goals, but has other benefits (including preserving muscle).

    Also, your gym may have trainers available. If you can afford it, I highly recommend a few sessions with a pro to get you started.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Just find something like Starting Strength, StrongLifts 5x5, etc. The weight-lifting will help augment weight loss but by itself it won't help you lose weight if your nutrition isn't on-point. Can't exercise your way out of a bad diet unfortunately. Assuming nutrition is on-point, find something you like and have-at-it.

    Edit: Also remember that bulking is more of a factor of excess calorie intake than anything. Also, bulking can often be related to size AND poor mobility. As you train make sure to do some mobility work such as Joe DeFranco's Agile 8 & Simple 6 which are free on YouTube.
  • MisterZ33
    MisterZ33 Posts: 567 Member
    Great responses in this thread, everyone.

    Thank you.

    after my workout last night, i checked out some of the machines and free weights i need in order to do the stronglifts 5x5 program. i visualized myself doing them.

    i have 2 hips that need replacement surgery. i am a little fearful of hurting myself doing the deadlift as it appears to be too fluid a movement from start to finish than i am probably capaable of. are there any modifications for this particular exercise i could try?

    thanks again.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Tough call, I'm definitely not a doctor. I guess it depends on how much your hips hurt you to be honest. I almost think that the squat my hurt your hips more than anything.

    First, make sure you're doing some mobility work. DeFranco's Agile 8 or Limber 11 are really good and to be honest, I would do them twice per day even on days your don't lift. Do it once in the morning and once in the evening. You'll need a Lacrosse ball for either of them, but you can also use the Lax ball on your hips to really dig-in if you need.

    Other than that, try each lift with just the bar and see how it goes. If it hurts then you may consider not squatting or deadlifting and maybe doing some lower body stabilization type work. Something like side step-ups and bring the alternate leg up into a frontal plane balance and holding it for 2 seconds, do that for 1-3 sets of 12-20 reps. Reverse lunge with a frontal balance, same set / rep scheme. That will use a fairly light load and possibly just bodyweight depending on the degree of difficulty, but that might help you regain some strength in your hip if needed. When in doubt, consult with an Orthodpedist or Sports Med doctor. As you lose weight, that may improve the issue with your hip.

    Edit: Side-to-side Tube Walking may also help, you'll just need an exercise band with light to moderate resistance.

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