Resistance training for the overweight with 50+ to lose

SolidGoaled
SolidGoaled Posts: 504 Member
edited September 2024 in Fitness and Exercise
After 3 months on MFP and doing tons of reading, I just feel so confused about this still. Some say weight lifting when you are in a calorie deficit is pointless, other say, if you do not lift weights while you diet, your body will eat its own lean muscle tissue to supplement the calories you are cutting out. So, which is it?

I have 53 lbs before I hit goal - I seem to do really well with calorie restriction and cardio 5-6 times per week. I do Turbo Fire, so this is kickboxing and perhaps adds more resistance than say, running on a treadmill because of the kicks and punches. So, am I good with just Turbofire, or do I HAVE to add resistance? And if I must add resistance training, how much? How often? Could I simply do biceps, push-ups, and squat presses a couple times a week and feel confident that my body won't "eat its own lean muscle tissue?"

Thanks for reading. I am really on a mission to get this question answered once and for all.

Replies

  • angebean
    angebean Posts: 195 Member
    Have you stopped losing weight? If not, just keep doing what you're doing.
  • drasr
    drasr Posts: 181
    Push Ups, Pull Ups and Crunches are the best. Natural and work most of your muscles in the body.
  • luv2ash
    luv2ash Posts: 1,903 Member
    increase your lean protein, aerobics and muscle toning is needed by anyone and everyone. You will not waste muscle unless you are starving yourself to death. I do turbofire as well, but I also do resistance. Turbofire comes with DVDs for resistance as well with the band---that should be perfect.
  • Syntax_Error
    Syntax_Error Posts: 77 Member
    I could be off on this, but here are my thoughts:

    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    For this reason, I rarely care about my weight since I'm a big fan of retaining muscle mass. I'm more concerned with measurements and tone.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    increase your lean protein, aerobics and muscle toning is needed by anyone and everyone. You will not waste muscle unless you are starving yourself to death. I do turbofire as well, but I also do resistance. Turbofire comes with DVDs for resistance as well with the band---that should be perfect.

    Granted, my diet does need some tweaking - increasing my lean protein is one of my goals. You know - I haven't bothered with those toning dvds that come with TurboFire - I tried one of them and just wasn't enthused, so I have been trying to do circuit style workouts with freeweights instead (which I hate).

    Which of the toning DVD's from TurboFire do you like?
  • jennywrens
    jennywrens Posts: 208
    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    In addition, therefore, the more/bigger the muscles, the more the muscles are 'burning more fat' when you're sedentary
  • 4theking
    4theking Posts: 1,196 Member
    After 3 months on MFP and doing tons of reading, I just feel so confused about this still. Some say weight lifting when you are in a calorie deficit is pointless, other say, if you do not lift weights while you diet, your body will eat its own lean muscle tissue to supplement the calories you are cutting out. So, which is it?

    I have 53 lbs before I hit goal - I seem to do really well with calorie restriction and cardio 5-6 times per week. I do Turbo Fire, so this is kickboxing and perhaps adds more resistance than say, running on a treadmill because of the kicks and punches. So, am I good with just Turbofire, or do I HAVE to add resistance? And if I must add resistance training, how much? How often? Could I simply do biceps, push-ups, and squat presses a couple times a week and feel confident that my body won't "eat its own lean muscle tissue?"

    Thanks for reading. I am really on a mission to get this question answered once and for all.

    There are three things you can do to maintain or even gain a bit of muscle while dieting.

    1. Eat suffecient protein
    2. Weight train....give your body reason to keep your muscle.
    3. Eat the majority of your calories in the second half of the day
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    Have you stopped losing weight? If not, just keep doing what you're doing.


    As a matter of fact - ever since I added the all-important weight training to my regimen, my weight loss has slowed alot. :/

    I do understand the difference between muscle mass and fat mass and how it weighs differently, but I was losing my inches faster when I was just doing TurboFire. I don't know why I changed my routine - I guess I thought the weights would help and I was afraid I was losing muscle mass. I don't starve myself, so I don't know why I thought that. I read too much then I confuse myself. ;)
  • 4theking
    4theking Posts: 1,196 Member
    Have you stopped losing weight? If not, just keep doing what you're doing.


    As a matter of fact - ever since I added the all-important weight training to my regimen, my weight loss has slowed alot. :/

    I do understand the difference between muscle mass and fat mass and how it weighs differently, but I was losing my inches faster when I was just doing TurboFire. I don't know why I changed my routine - I guess I thought the weights would help and I was afraid I was losing muscle mass. I don't starve myself, so I don't know why I thought that. I read too much then I confuse myself. ;)

    You may be doing too much now. Too much exercise while in a caloric deficit is not a good thing and can slow weight loss.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    After 3 months on MFP and doing tons of reading, I just feel so confused about this still. Some say weight lifting when you are in a calorie deficit is pointless, other say, if you do not lift weights while you diet, your body will eat its own lean muscle tissue to supplement the calories you are cutting out. So, which is it?

    I have 53 lbs before I hit goal - I seem to do really well with calorie restriction and cardio 5-6 times per week. I do Turbo Fire, so this is kickboxing and perhaps adds more resistance than say, running on a treadmill because of the kicks and punches. So, am I good with just Turbofire, or do I HAVE to add resistance? And if I must add resistance training, how much? How often? Could I simply do biceps, push-ups, and squat presses a couple times a week and feel confident that my body won't "eat its own lean muscle tissue?"

    Thanks for reading. I am really on a mission to get this question answered once and for all.

    There are three things you can do to maintain or even gain a bit of muscle while dieting.

    1. Eat suffecient protein
    2. Weight train....give your body reason to keep your muscle.
    3. Eat the majority of your calories in the second half of the day


    What kind of weight training is needed, here, in my scenario of needing to lose 50+ lbs? After all, I've been luggin around 250 lbs for along time - haven't I developed some muscles from that all these years? ;) Seriously - though - what sort of weight training is needed, here?
  • 4theking
    4theking Posts: 1,196 Member
    After 3 months on MFP and doing tons of reading, I just feel so confused about this still. Some say weight lifting when you are in a calorie deficit is pointless, other say, if you do not lift weights while you diet, your body will eat its own lean muscle tissue to supplement the calories you are cutting out. So, which is it?

    I have 53 lbs before I hit goal - I seem to do really well with calorie restriction and cardio 5-6 times per week. I do Turbo Fire, so this is kickboxing and perhaps adds more resistance than say, running on a treadmill because of the kicks and punches. So, am I good with just Turbofire, or do I HAVE to add resistance? And if I must add resistance training, how much? How often? Could I simply do biceps, push-ups, and squat presses a couple times a week and feel confident that my body won't "eat its own lean muscle tissue?"

    Thanks for reading. I am really on a mission to get this question answered once and for all.

    There are three things you can do to maintain or even gain a bit of muscle while dieting.

    1. Eat suffecient protein
    2. Weight train....give your body reason to keep your muscle.
    3. Eat the majority of your calories in the second half of the day


    What kind of weight training is needed, here, in my scenario of needing to lose 50+ lbs? After all, I've been luggin around 250 lbs for along time - haven't I developed some muscles from that all these years? ;) Seriously - though - what sort of weight training is needed, here?

    Forgot to mention, I am right at 50lbs lost myself and want to lose another 15lbs or so. I very seldom do cardio so this was just from weight training and diet.

    For weight training you need to do a progressive full body program where you try to progress each week with either slightly more weight or more reps. You really need to push yourself for optimum results. Again, back to giving your body a reason to change.
  • daddyratty
    daddyratty Posts: 305 Member
    Maybe I'm missing something, but I don't really see the amount of weight needing to be lost as a consideration in whether or not someone should do weight or resistance training. You may start at a different point because of your fitness level, but by no means should someone avoid it because they have "x" pounds to lose.
  • kaytedawg05
    kaytedawg05 Posts: 209
    After 3 months on MFP and doing tons of reading, I just feel so confused about this still. Some say weight lifting when you are in a calorie deficit is pointless, other say, if you do not lift weights while you diet, your body will eat its own lean muscle tissue to supplement the calories you are cutting out. So, which is it?

    I have 53 lbs before I hit goal - I seem to do really well with calorie restriction and cardio 5-6 times per week. I do Turbo Fire, so this is kickboxing and perhaps adds more resistance than say, running on a treadmill because of the kicks and punches. So, am I good with just Turbofire, or do I HAVE to add resistance? And if I must add resistance training, how much? How often? Could I simply do biceps, push-ups, and squat presses a couple times a week and feel confident that my body won't "eat its own lean muscle tissue?"

    Thanks for reading. I am really on a mission to get this question answered once and for all.


    i would suggest a definite adding strength training... your eating trick for those last pounds & gaining that strength & definition is PROTEIN. reduce your carb intake... and replace those calories w protein... start w adding 2x per week full body... i recommend checking out DAVIDS FITNESS on youtube... start w his beginning stuff... really great great workouts... you can do at home w no or minimal equipment...

    on a side related note... you can make everything u do a bit of a resistance training... just remember to "ENGAGE YOUR CORE" keep your tummy pulled in, tighten your bum and pull your shoulders down and back... you can keep this posture w every move you make while you work, vaccume, ect... and it is an all day boost to your metabolism & strengthening your core makes everything easier. BEST WISHES
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    Maybe I'm missing something, but I don't really see the amount of weight needing to be lost as a consideration in whether or not someone should do weight or resistance training. You may start at a different point because of your fitness level, but by no means should someone avoid it because they have "x" pounds to lose.

    I guess the distinction here is in the fact that I am running my body on a calorie deficit, and I've read articles stating that you shouldn't lift weights while in a deficit.
  • JulianneR
    JulianneR Posts: 46
    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    Just wanting to share my experience: I am doing ChaLean Extreme, which is a resistance training program. It's lifting 3xs week with 2 cardio days. Most of the time I do not do the cardio days because I am so sore. I am losing weight: 10 lbs in the last 4 weeks, along with inches.

    I absolutely agree that muscle burns fat. In fact, this is the whole point of the ChaLean Extreme program, but as far as not losing pounds or *only* redistributing weight, that just hasn't been my experience. In fact, the heavier I lift, the more I am losing. I also have over 50 lbs to lose, btw.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    Just wanting to share my experience: I am doing ChaLean Extreme, which is a resistance training program. It's lifting 3xs week with 2 cardio days. Most of the time I do not do the cardio days because I am so sore. I am losing weight: 10 lbs in the last 4 weeks, along with inches.

    I absolutely agree that muscle burns fat. In fact, this is the whole point of the ChaLean Extreme program, but as far as not losing pounds or *only* redistributing weight, that just hasn't been my experience. In fact, the heavier I lift, the more I am losing. I also have over 50 lbs to lose, btw.


    I have ChaLean Extreme - I will give it another try. How much harder does it get in the Push phase? I thought the first phase was a little too easy (but I didn't start it until I was a couple months into TurboFire - so maybe I should start out at the second phase?)
  • JulianneR
    JulianneR Posts: 46
    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    Just wanting to share my experience: I am doing ChaLean Extreme, which is a resistance training program. It's lifting 3xs week with 2 cardio days. Most of the time I do not do the cardio days because I am so sore. I am losing weight: 10 lbs in the last 4 weeks, along with inches.

    I absolutely agree that muscle burns fat. In fact, this is the whole point of the ChaLean Extreme program, but as far as not losing pounds or *only* redistributing weight, that just hasn't been my experience. In fact, the heavier I lift, the more I am losing. I also have over 50 lbs to lose, btw.


    I have ChaLean Extreme - I will give it another try. How much harder does it get in the Push phase? I thought the first phase was a little too easy (but I didn't start it until I was a couple months into TurboFire - so maybe I should start out at the second phase?)

    I guess starting with Push can't hurt. But, for me, it has all been equally difficult. Maybe I'm just really wimpy! :) I just feel each phase/month is different, not necessarily progressively harder. But that's just me. The first month, I used weights to fail at 12 reps. This month, I use weights to fail at 8. For me, "failure" is "failure." So, I feel pretty spent by the end of each session. I feel that the first month really prepared me for this month.

    I just got a HRM and am burning about 270 calories in 30 minutes of weight training. I didn't have the HRM when I was in the Burn Phase so I can't compare.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    Weight training builds muscle. Muscle burns fat. Muscle weighs more than fat. You won't lose weight, but you'll redistribute into a healthier physical form.

    Just wanting to share my experience: I am doing ChaLean Extreme, which is a resistance training program. It's lifting 3xs week with 2 cardio days. Most of the time I do not do the cardio days because I am so sore. I am losing weight: 10 lbs in the last 4 weeks, along with inches.

    I absolutely agree that muscle burns fat. In fact, this is the whole point of the ChaLean Extreme program, but as far as not losing pounds or *only* redistributing weight, that just hasn't been my experience. In fact, the heavier I lift, the more I am losing. I also have over 50 lbs to lose, btw.


    I have ChaLean Extreme - I will give it another try. How much harder does it get in the Push phase? I thought the first phase was a little too easy (but I didn't start it until I was a couple months into TurboFire - so maybe I should start out at the second phase?)

    I guess starting with Push can't hurt. But, for me, it has all been equally difficult. Maybe I'm just really wimpy! :) I just feel each phase/month is different, not necessarily progressively harder. But that's just me. The first month, I used weights to fail at 12 reps. This month, I use weights to fail at 8. For me, "failure" is "failure." So, I feel pretty spent by the end of each session. I feel that the first month really prepared me for this month.

    I just got a HRM and am burning about 270 calories in 30 minutes of weight training. I didn't have the HRM when I was in the Burn Phase so I can't compare.


    You know, I just assumed they got harder with each phase - maybe I wasn't using enough weight when I did Burn... I think I'll start there with more weight.
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