Weight Training While Losing Fat

Hana1908 wrote: »

Congrats on losing so much weight
As for your question, I'm not an expert on this but I believe weight training would actually help you lose those final pounds because you would be gaining lean body mass.
Cardio is great for weight loss because you manage to burn a high amount of calories and combined with a diet plan the results are seen in a few weeks but since you've already lost so much I think it's time to tone up and cardio alone wont do it. Start with doing weight training 2 or 3 times a week and do cardio on your other workout days and just see how it goes.

No... I'm going to stop you right there. I've seen you post a few times on the forums and everything you've said was incorrect, I'm afraid.

Generally speaking, muscle building requires a caloric surplus and losing fat requires a caloric deficit - see the problem there?

Lifting heavy weights while in a caloric deficit means that the body will preserve as much muscle mass, and hence, there will be a higher proportion of fat lost instead of muscle.

jfitnessguru wrote: »

Weight training will definitely boost your results that you're seeking. In the beginning stages of weight training you will be able to achieve some great gains in lean muscle rather quickly if you train properly. Remember if you want to further build some quality muscle you're going to have to restructure your macro-nutrient targets. You need to eat in order to put on some quality muscle don't forget that. Best of luck to you!

Wtf is quality muscle? Is there different types? What is lean muscle? Is there also fatty muscle?
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OP, definitely start weightlifting now to preserve muscle mass. Some really good beginner programs are;

• New Rules of Lifting For Women
• Strong Curves
• ICF 5x5
• StrongLifts 5x5

Because you're exerting a lot of energy through lifting, you'll need to fuel yourself properly. These are good macro frameworks;

• 0.6-0.8g of protein per lb of body mass
• 0.4-0.45g of fat per lb of body mass
• fill rest of calories with carbs

arditarose wrote: »

Start lifting yesterday. You've already lost a bit of muscle mass, why not save as much as you can now? You're a beginner and doing a full body workout 3 times per week is not going to slow you down. You will only look better.

I've switched to a deficit last week and chose to run Strong Lifts 5x5 to cut down to three days and have less volume and hypertrophy work. It's been going well. Not too hungry, and not too drained to train either.

How are you finding squats? I remember being fatigued more than usual with SL 5x5 while in a deficit.