lifting and weight loss - what are your thoughts?
Glowiie1
Posts: 85 Member
I've read a lot of seemingly conflicting information about weight lifting and weight loss on these forums, so I figured I just didn't know enough information 
.
I generally see the following comments about weight lifting:
1. You can't gain muscle while on a calorie deficit (there are always a few comments about how you can gain a few pounds of "newb muscles" but nothing more than that).
2. Muscle uses more calories/burns more fat, so adding a weight lifting regime to build muscle is a good idea to promote weight loss.
My question: If you are trying to lose weight, you'll be on a calorie deficit. If you're on a calorie deficit, you can't build muscle (per #1). If you can't build muscle, then you don't get the benefits of #2. If those are true, what's the point of weight lifting during dieting? I'm interested in your thoughts on the topic!
.I generally see the following comments about weight lifting:
1. You can't gain muscle while on a calorie deficit (there are always a few comments about how you can gain a few pounds of "newb muscles" but nothing more than that).
2. Muscle uses more calories/burns more fat, so adding a weight lifting regime to build muscle is a good idea to promote weight loss.
My question: If you are trying to lose weight, you'll be on a calorie deficit. If you're on a calorie deficit, you can't build muscle (per #1). If you can't build muscle, then you don't get the benefits of #2. If those are true, what's the point of weight lifting during dieting? I'm interested in your thoughts on the topic!
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Replies
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Weight training helps maintain what lean body mass you already have with the proper diet so as you lose weight more comes from fat and less from muscle.0
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yopeeps025 wrote: »Weight training helps maintain what lean body mass you already have with the proper diet so as you lose weight more comes from fat and less from muscle.
Exactly this.
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yopeeps025 wrote: »Weight training helps maintain what lean body mass you already have with the proper diet so as you lose weight more comes from fat and less from muscle.
Yep, this. This is what allows for body recomposition (what most people call "toning").0 -
yopeeps025 wrote: »Weight training helps maintain what lean body mass you already have with the proper diet so as you lose weight more comes from fat and less from muscle.
Yep, this. This is what allows for body recomposition (what most people call "toning").
It's a short wrong way to say a goal. BTW I never heard a male say they are toning before.
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Along with the above, resistance training with weights will "harden" the muscle making it more firm and conditioned.
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Been in fitness for 30 years and have studied kinesiology and nutrition
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yopeeps025 wrote: »ng"[/b]).
It's a short wrong way to say a goal. BTW I never heard a male say they are toning before.
I'm seeing it more and more lately, kinda sad.0 -
XavierNusum wrote: »yopeeps025 wrote: »ng"[/b]).
It's a short wrong way to say a goal. BTW I never heard a male say they are toning before.
I'm seeing it more and more lately, kinda sad.
Not from males or are you?
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I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.0
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My very first time to lift weights was Day 1 of my healthy eating regime. All I can speak for is my very own personal experience. I have built muscle. I have muscle where I had very little muscle before. I can lift heavy weights now and I couldn't when I started out 4 1/2 years ago. I have also lost weight. A lot of weight (as of today 157 lb). I know what people say about it being impossible to gain muscle in a deficit but my experience tells me you CAN or at least that I HAVE. My bodyfat % has shifted from 51.2% to 28.9%. If you are trying to decide whether to lift or not then DO IT!! Lifting weights is fun and rewarding and if you keep with it, realizing that it takes a while for results to show, you will be amazed at the results of your hard work!
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Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
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yopeeps025 wrote: »XavierNusum wrote: »yopeeps025 wrote: »ng"[/b]).
It's a short wrong way to say a goal. BTW I never heard a male say they are toning before.
I'm seeing it more and more lately, kinda sad.
Not from males or are you?
From males unfortunately. I've seen threads here, not many thankfully. Mostly it's when they are giving advice to women which is worse imo.0 -
Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
When you lift, you tear your muscle fibers which requires your body to repair itself...body repair requires calories, thus it is true. That said, most people exaggerate this benefit.0 -
XavierNusum wrote: »yopeeps025 wrote: »XavierNusum wrote: »yopeeps025 wrote: »ng"[/b]).
It's a short wrong way to say a goal. BTW I never heard a male say they are toning before.
I'm seeing it more and more lately, kinda sad.
Not from males or are you?
From males unfortunately. I've seen threads here, not many thankfully. Mostly it's when they are giving advice to women which is worse imo.
Those women need to question them more. Toning is not a word to describe seeing muscle definition.
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yopeeps025 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
I'm sure it's meant more as an "up to 24 hours" type thing, rather than "yes, it will continue for 24 hours exactly" - but if it's true, that's definitely another reason to lift, in my opinion. I lift 3x a week and I do notice that I'm hungrier the next day after a lifting session. That could be due to the extended calorie burn, or it could all be in my head
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cwolfman13 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
When you lift, you tear your muscle fibers which requires your body to repair itself...body repair requires calories, thus it is true. That said, most people exaggerate this benefit.
Ah I see, so it is true, but probably not a noticeable increase in calorie burn? Interesting.0 -
PattiWalling wrote: »My very first time to lift weights was Day 1 of my healthy eating regime. All I can speak for is my very own personal experience. I have built muscle. I have muscle where I had very little muscle before. I can lift heavy weights now and I couldn't when I started out 4 1/2 years ago. I have also lost weight. A lot of weight (as of today 157 lb). I know what people say about it being impossible to gain muscle in a deficit but my experience tells me you CAN or at least that I HAVE. My bodyfat % has shifted from 51.2% to 28.9%. If you are trying to decide whether to lift or not then DO IT!! Lifting weights is fun and rewarding and if you keep with it, realizing that it takes a while for results to show, you will be amazed at the results of your hard work!
Congrats on your success!0 -
Lizzles1986 wrote: »yopeeps025 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
I'm sure it's meant more as an "up to 24 hours" type thing, rather than "yes, it will continue for 24 hours exactly" - but if it's true, that's definitely another reason to lift, in my opinion. I lift 3x a week and I do notice that I'm hungrier the next day after a lifting session. That could be due to the extended calorie burn, or it could all be in my head
Well I think that might be in your head. Cardio makes me hungrier than lifting.0 -
Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I've read blog posts and studies that support and dispel the "after-burn" theory. I'm not sure what side I agree with as both make good points. The most important things to remember are muscle takes up less space than fat and it burns more calories than fat. Knowing those truths, it's a good idea to do resistance training.0 -
XavierNusum wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I've read blog posts and studies that support and dispel the "after-burn" theory. I'm not sure what side I agree with as both make good points. The most important things to remember are muscle takes up less space than fat and it burns more calories than fat. Knowing those truths, it's a good idea to do resistance training.
I wonder how the anti after burn studies claim you repair muscle without using energy to do so.
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Your body is always burning calories. The only time it doesn't is when you're deceased.Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
Lots and lots of studies out there show that HIGH intensity exercise will slightly increase RMR versus moderate/low intensity exercise. However the burns that many trainers claim in EPOC are HIGHLY exaggerated and are mostly broscience.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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There are some exceptions: a newbie to lifting, a returning athlete after a long layoff and a very overweight/obese person using resistance training. However the gains top off quite quickly if the person continues in deficit.PattiWalling wrote: »My very first time to lift weights was Day 1 of my healthy eating regime. All I can speak for is my very own personal experience. I have built muscle. I have muscle where I had very little muscle before. I can lift heavy weights now and I couldn't when I started out 4 1/2 years ago. I have also lost weight. A lot of weight (as of today 157 lb). I know what people say about it being impossible to gain muscle in a deficit but my experience tells me you CAN or at least that I HAVE. My bodyfat % has shifted from 51.2% to 28.9%. If you are trying to decide whether to lift or not then DO IT!! Lifting weights is fun and rewarding and if you keep with it, realizing that it takes a while for results to show, you will be amazed at the results of your hard work!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
yopeeps025 wrote: »Lizzles1986 wrote: »yopeeps025 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
I'm sure it's meant more as an "up to 24 hours" type thing, rather than "yes, it will continue for 24 hours exactly" - but if it's true, that's definitely another reason to lift, in my opinion. I lift 3x a week and I do notice that I'm hungrier the next day after a lifting session. That could be due to the extended calorie burn, or it could all be in my head
Well I think that might be in your head. Cardio makes me hungrier than lifting.
Not surprising
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Your body is always burning calories. The only time it doesn't is when you're deceased.Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
Lots and lots of studies out there show that HIGH intensity exercise will slightly increase RMR versus moderate/low intensity exercise. However the burns that many trainers claim in EPOC are HIGHLY exaggerated and are mostly broscience.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Interesting. Thanks for the explanation.0 -
XavierNusum wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I've read blog posts and studies that support and dispel the "after-burn" theory. I'm not sure what side I agree with as both make good points. The most important things to remember are muscle takes up less space than fat and it burns more calories than fat. Knowing those truths, it's a good idea to do resistance training.
I agree - I like to lift regardless, but the extra calorie burn would've been a nice bonus if only it were true.0 -
yopeeps025 wrote: »Lizzles1986 wrote: »yopeeps025 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
I'm sure it's meant more as an "up to 24 hours" type thing, rather than "yes, it will continue for 24 hours exactly" - but if it's true, that's definitely another reason to lift, in my opinion. I lift 3x a week and I do notice that I'm hungrier the next day after a lifting session. That could be due to the extended calorie burn, or it could all be in my head
Well I think that might be in your head. Cardio makes me hungrier than lifting.
I think we're all different.
LISS does not make me hungry. HIIT makes me ravenous. Upper body days I might be a tad bit hungrier. Lower body days, I am ravenous.0 -
Thank you all for the inputs! To summarize everything y'all said, it sounds like I should expect a bit of muscle gain (probably just a couple pounds, roughly), then I'll mostly be maintaining that while I'm on a calorie deficit.
I've always enjoyed lifting. I love the way it makes me feel, and if I'm allowed a little vanity, I appreciate how strong I look when I lift regularly. I'm starting stronglifts 5x5 tomorrow morning, and I'm VERY excited!0 -
yopeeps025 wrote: »Lizzles1986 wrote: »yopeeps025 wrote: »Lizzles1986 wrote: »I'll add a 3rd piece of information that I've heard to that list - I have no idea if it's true or not, but I've seen/heard people say (including a couple trainers at my gym) that your body continues to burn calories for 24 hours after you lift, as opposed to cardio, in which you're only burning calories during the exercise. I'd be interested to hear from others if that's true or not.
I wonder how that works. It does still burn calories for muscle repair but does it for additional 24 hours?
I don't know but knowing so would help me figure out calorie limits since I lift five days a week.
I'm sure it's meant more as an "up to 24 hours" type thing, rather than "yes, it will continue for 24 hours exactly" - but if it's true, that's definitely another reason to lift, in my opinion. I lift 3x a week and I do notice that I'm hungrier the next day after a lifting session. That could be due to the extended calorie burn, or it could all be in my head
Well I think that might be in your head. Cardio makes me hungrier than lifting.
I think we're all different.
LISS does not make me hungry. HIIT makes me ravenous. Upper body days I might be a tad bit hungrier. Lower body days, I am ravenous.
I say it's in the head because I used to also be hungry actually too hungry on lifting days. I changed the way I think about post workouts to something productive.
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Thank you all for the inputs! To summarize everything y'all said, it sounds like I should expect a bit of muscle gain (probably just a couple pounds, roughly), then I'll mostly be maintaining that while I'm on a calorie deficit.
I've always enjoyed lifting. I love the way it makes me feel, and if I'm allowed a little vanity, I appreciate how strong I look when I lift regularly. I'm starting stronglifts 5x5 tomorrow morning, and I'm VERY excited!
Follow the program and watch the body transform if you eat correctly.
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So what about cardio that uses some resistance - arc trainer, treadmill running uphill, etc? Aren't you exerting extra force and thereby using more of the muscle to create a muscle repair like lifting? Certainly not the same level as lifting?0
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Congrats on your success! [/quote]
Thank you.0
This discussion has been closed.
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