Lifting for Fat Loss?

tristen_leigh · June 2016

I am a cardio junkie. It's a problem. But I continue to read stories of people who did zero cardio and reached their weight (and fat) loss goals. And I understand the science behind why this works - no need to explain that. So I'm transitioning to lifting more and doing much less cardio. I'm 5'7" and have about 20-25lbs to lose.

Here's the question because I have heard allllll kinds of conflicting information (and it may just come down to matter of opinion): what is more beneficial for fat loss - lifting heavy with less reps OR lifting light with more reps? Or both? Or neither? I'm interested in some experienced input. Thanks

jemhh · June 2016

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

DancingMoosie · June 2016

It doesn't matter. Just pick a structured program and stick to your calorie deficit.

msf74 · June 2016

This

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

and this

DancingMoosie wrote: »

It doesn't matter. Just pick a structured program and stick to your calorie deficit.

tristen_leigh · June 2016

Thanks! I do stick to a calorie deficit - I lost plenty of weight doing this so I understand the CICO concept. But I noticed that when I ONLY did cardio and no weights, I was slim but "soft", no real muscle tone. That's what I'm trying to avoid this time around.

sadsongkrysy · June 2016

Don't be afraid to lift heavy, I'm doing p90x, I started out using 5lb weights on everything, but now I'm up to 20s on almost everything, the number on the scale hasn't moved much but I look way different, cardio doesn't shape you, strength training does, so if you want tone and definition I'd say definitely do strenghth training. I'm still a LONG way to my weight goals but my arms and back are looking better than they ever have thanks to the weights

KiyaK · June 2016

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Answer perfection.

I personally (as a newbie lifter) am loving Strong Curves: a woman's guide to building a better butt and body. That's what my book says. I would definitely recommend buying the book as a person new to lifting, especially if you're a reader. He goes into form, why he wrote the program the way he did, nutrition... and almost half the book is a glossary if exercises, how to do them correctly & common mistakes.

wilsoncl6 · June 2016

Nice, some good answers here. It doesn't matter the volume of lifting you do as long as your lifting progressively heavier weights. Some people swear that lifting light/high reps will give you more intramuscular definition (see striations when your body fat is low enough) and lifting heavy/low reps will build more muscle. I can't swear to whether either is true but I like to vary it up from week to week to keep the muscles guessing. You don't want to become stagnant in what you do because your muscles and nervous system will get used to certain exercises at certain weights (muscle memory). I always thought it was a good idea to constantly change things up.

tristen_leigh · June 2016

KiyaK wrote: »

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Answer perfection.

I personally (as a newbie lifter) am loving Strong Curves: a woman's guide to building a better butt and body. That's what my book says. I would definitely recommend buying the book as a person new to lifting, especially if you're a reader. He goes into form, why he wrote the program the way he did, nutrition... and almost half the book is a glossary if exercises, how to do them correctly & common mistakes.

I looked up Strong Curves on Amazon - it has great reviews. I will definitely look into getting it! Thank you!

tulips_and_tea · June 2016

Definitely start a lifting program. Using proper form and regularly progressing will absolutely change your body shape.

As far as low reps / heavy weight vs. high reps / low weight, I've found that I need to do both in order to progress. For example, if I can easily do 3 sets of 12 reps at a certain weight then it's time to increase the weight. Moving to a higher weight usually requires lower reps for a while until I build up and get used to that weight, and so on.

randomtai · June 2016

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Perfect answer

ShrinkinMel · June 2016

I'm doing cardio 5-6 days and lifting 3-4 days a week. Heavier weight low reps more sets.

So far I'm losing. It would be hard to see how much lean mass I'm retaining but I highly doubt I'm gaining much though I absolutely eat back most if not all of my cardio calories burned. I can feel the tone difference in my arms after 6 weeks though. My goal is strength and retention of lean muscle because I most certainly need to lose a lot of fat.

jonthemusse · June 2016

I would lean towards lifting heavy with low volume. I'm assuming you're not dropping cardio. With lower volume and heavier weights, peak stress will be higher and your body won't be as flippant about dismantling muscles even in deficit.

Also, I personally think that it's easier to keep an eye on actual progress or regress when reps are low. Form stays better, and you don't have to worry about running out of breath and stamina, just the weight.

Buff_Man · June 2016

When you lift focus on perfecting your form and overall good posture before you increase weight. All the above advice is great. The main thing is to be consistent in diet and exercise to see any results. You'll need to ensure plenty of protein to keep muscles repairing and growing too. Good luck!

kwtilbury · June 2016

For weight loss, the rep scheme is orders of magnitude less important than caloric deficit. Mix it up, try a several week cycle at lower rep scheme and then one with a higher rep scheme. Or try them both with something like the PHUL program.

cerise_noir · June 2016

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

This is amazing! @jemhh Thank you for the links.

Closer to goal...I'd like more clarification, though. I have 50lbs to lose until goal (85lbs down now). I now that number will change since I will be strength training again (after injury), so If I were to recomp, should I start at say 10lbs to goal or 20lbs to goal or can a recomp be done now?

kwtilbury · June 2016

By definition, a recomp means maintaining the same body weight, so you technically won't start a recomp until you reach your goal weight. (someone feel free to correct me if I'm wrong here)

beatyfamily1 · June 2016

It's a mixture of both. More weight less reps is to get stronger. Complex weight lifting is great for fat burning. You want some weight resistance, but you do a series of several different exercises without letting go of the weights. Then you take a break and do it again 2-3 more times.

elgie3 · June 2016

I'm a fan of heavier weights and there are various programs by women over on bodybuilding sites. BUT, while you may get leaner and more toned, you may not lose weight. Go by measurements and look/feel - fat takes more room than tight, dense muscle tissue.

jemhh · June 2016

cerise_noir wrote: »

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

This is amazing! @jemhh Thank you for the links.

Closer to goal...I'd like more clarification, though. I have 50lbs to lose until goal (85lbs down now). I now that number will change since I will be strength training again (after injury), so If I were to recomp, should I start at say 10lbs to goal or 20lbs to goal or can a recomp be done now?

kwtilbury wrote: »

By definition, a recomp means maintaining the same body weight, so you technically won't start a recomp until you reach your goal weight. (someone feel free to correct me if I'm wrong here)

Right, recomping is maintaining your body weight. However, you may find that you get to a healthy weight for your height but still a few pounds above your original goal weight and want to try recomping. I think that's more likely for somebody who is weight training along the way (this is speculation on my part but I think you're more likely to like what you see in the mirror and just want to work on detail work at that point if you've been training along the way than if you were not.)

GiddyupTim · June 2016

I am going to recommend that you tend to ignore the scale and pay more attention to how you look and how your clothes fit while you do this.
Beginning lifters can put on muscle -- probably women too, I don't know. Plus, when you first start lifting you get some water retention on your recovery days.
Together, these things mean that it is a bit easier to put on weight when lifting than it is to take it off.
I am a runner and I lift, and I would note that I get MUCH hungrier after lifting than I ever do after running. Just the nature of the beast, I think.
I believe you have a good idea. I suspect that if you pursue this plan and stick with it, you will like the changes it brings to your body. Just be aware you may or may not lose that 20 pounds. Takes a lot of discipline when beginning lifting.

AustinFrogDog · June 2016

Www.bodybuilding.com has a lot of great free programs. Two I recommend are Jamie Eason's LiveDir and any program by Jim Stoppani. He has a very impressive background and truly knows his stuff.

AustinFrogDog · June 2016

Sorry - it's LiveFit

arditarose · June 2016

In a deficit I prefer low rep strength training. Hypertrophy, higher rep training doesn't seem as beneficial as I know I'm not really gaining much if any muscle in a deficit. Heavy compound lifts are great for maintain muscle mass and giving you a nice lean look as you near goal.

tristen_leigh · June 2016

Alright. I bought the Strong Curves book and will start the program when I finish reading it. In the meantime, I'm lifting 4x/week and cardio 1x/week.

Now that I'm not doing cardio constantly, I'm a little confused about my calorie deficit. MFP suggests 1420 cals/day for -1lb/week. But Scooby's calculator suggests 2375 for my "gain muscle, lose fat" goal. SO confused. What should I be doing here?

jessef593 · June 2016

Calorie deficit for weight loss. Lifting is just a bonus.

jmaidan · June 2016

Highly recommend stronglifts 5x5. Been lifting for a while and it's the best programming I've found by far.

no44s4me · June 2016

tristen_leigh wrote: »

Alright. I bought the Strong Curves book and will start the program when I finish reading it. In the meantime, I'm lifting 4x/week and cardio 1x/week.

Now that I'm not doing cardio constantly, I'm a little confused about my calorie deficit. MFP suggests 1420 cals/day for -1lb/week. But Scooby's calculator suggests 2375 for my "gain muscle, lose fat" goal. SO confused. What should I be doing here?

Scooby's number wouldn't put you a deficit, but more in the recomp mode. I think one of the biggest mental hurdles I had to get over was that in order to get smaller, the number on the scale might need to go up.

no44s4me · June 2016

jemhh wrote: »

You'll want to focus on losing fat with a calorie deficit. When you get closer to goal, you may want to switch to recomping, which will have you eating at maintenance. In both situations, lifting weights (or another form of progressive resistance) will help you to build strength and retain and/or build muscle.

As a beginner to weightlifting, I'd encourage you to look at established programs rather than try to figure out high reps vs low reps and high weight vs low weight. Here's a list of several beginner programs that may interest you. Read through them, pick one, and go for it:

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Exceptional reply! Thanks for all the new resources! I found this via Google a couple of years ago and it's still my "go-to" http://www.aworkoutroutine.com/

Brianna6386 · June 2016

strength training has more long term benefits

arditarose · June 2016

tristen_leigh wrote: »

Alright. I bought the Strong Curves book and will start the program when I finish reading it. In the meantime, I'm lifting 4x/week and cardio 1x/week.

Now that I'm not doing cardio constantly, I'm a little confused about my calorie deficit. MFP suggests 1420 cals/day for -1lb/week. But Scooby's calculator suggests 2375 for my "gain muscle, lose fat" goal. SO confused. What should I be doing here?

The scooby number is for maintenance. Gaining muscle and losing fat is called body recomposition and it is done at maintenance level calories. It's a good option for people who are close to goal, relatively low in body fat, and don't want to go through bulk/cut cycles.

If you still have a bit of fat to lose you can use MFP numbers, adding back in calories burned for cardio, or you can set the Scooby calculator to lose and you will eat around those calories total since the calculator already takes in not only activity level, but your cardio as well.

Lifting for Fat Loss?

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