Weight lifting doesn't burn fat
Danicandothis
Posts: 25 Member
That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
4
Replies
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Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?31
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Yes. And I use my fit bit heart rate monitor to track my calories burned from workouts4
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You burn fat when you are in a calorie deficit...exercise doesn't really matter save for increasing your energy expenditure to some extent or another.
I'm in maintenance and I lift a couple days per week, cycle 4-5 days per week, and rock climb...none of that is burning fat because I'm eating maintenance calories. If I wanted to burn fat I would drop my calorie intake...my exercise wouldn't change...the actual exercise is expending energy, not burning fat per sei...13 -
Obligatory in any "I'm not losing weight" thread:
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Well yes and no. If you aren't losing weight, then it is because you are in an energy balance. So you need to change one side of the equation. In that context, the advice to up your cardio (given that it has a higher burn rate than lifting) is not entirely unjustified.
As others have said, exercise is an (important) accessory to weight loss, but is usually not the main factor. However, again, you need to change the status quo, so upping overall exercise calories may help. To be honest, Zumba is not a big calorie-burner.
Based only on what you have reported, I don't think the doctor is wrong.8 -
Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?7 -
cwolfman13 wrote: »You burn fat when you are in a calorie deficit...exercise doesn't really matter save for increasing your energy expenditure to some extent or another.
I'm in maintenance and I lift a couple days per week, cycle 4-5 days per week, and rock climb...none of that is burning fat because I'm eating maintenance calories. If I wanted to burn fat I would drop my calorie intake...my exercise wouldn't change...the actual exercise is expending energy, not burning fat per sei...
so if someone is recomping they arent going to lose/burn fat? I thought you could?9 -
CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
It is in OP's post.6 -
CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
I don't think that I need 4000. That's just where I am currently
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.Well yes and no. If you aren't losing weight, then it is because you are in an energy balance. So you need to change one side of the equation. In that context, the advice to up your cardio (given that it has a higher burn rate than lifting) is not entirely unjustified.
As others have said, exercise is an (important) accessory to weight loss, but is usually not the main factor. However, again, you need to change the status quo, so upping overall exercise calories may help. To be honest, Zumba is not a big calorie-burner.
Based only on what you have reported, I don't think the doctor is wrong.
Per my fit bit I burn 500-600 calories during an hour of Zumba. What should I be doing instead?
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CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
It is in OP's post.
got it somehow \I missed that part.my bad4 -
CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
3500 calories = pound of fat . Water and muscle is less0 -
Are you eating your exercise calories back? Fitbit doesn't work for many people. Hey, it gave me the same calories for a 14km run as for a 14km walk! And the running was already too high by about 350kcal! Running burns more than twice the calories as normal walking. Thus please be careful if you're eating your exercise calories back.6
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Danicandothis wrote: »CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
I don't think that I need 4000. That's just where I am currently
well if you are really at a 4000 calorie deficit and not losing then your logging has to be off or you are not weighing food on a food scale.eating well has nothing to do with weight loss. also if you dont have a newer fitbit that tracks weight lifting then your calories will be estimated high for lifting or anything that isnt steady state cardio.are you eating back exercise calories? if so that could be the issue because you may be overestimating burns and eating enough back to put you into maintenance. measuring food as in measuring cups are highly inaccurate,trust me I learned that the hard way.
a 1\/2 cup of oats can end up being closer to a cup if not using a food scale. apples of the same size can vary in weight and calories.a cup of something can end up being more than a serving. if you dont already have a scale get one and start weighing everything. even prepackaged food can be off by up to 20%. a protein bar for example can say 50 g,it can be as much as 70 or more. slice of bread may say 45g,it could be 50 or more. its very easy to eat more calories than you think if not weighing food. a food scale will open your eyes on what a serving of something really is and sometimes the truth is sad and portions will be really small.8 -
Danicandothis wrote: »That's what my doctor told me. I went in for a wellness check. I workout. I eat reasonably well and I'm not losing weight. She told me to increase cardio and do less weight lifting. I think she wrong.
Some background: i'm 5'1, currently 230lbs. 40 years old. I work out 4-5 days a week 3-4 days of weight lifting. An hour per session. 3 cardio sessions (Zumba) per week. I eat 1800 calories a day. I measure everything.
My math has me at about a 4,000 calorie deficit per week.
What am I missing?
Weightlifting is great exercise, but it doesn't burn many calories. Zumba - and all exercises of that form - are notorious for producing fake high calorie burns.
What burn numbers are you using?
EDIT: I see from a later post that you're using a wrist band for Zumba burns, and it gives you 600 calories. At your weight, 600 calories is what you'd burn in a 4-5 mile run. How far can you actually run in 45 minutes?10 -
Keep lifting. Muscles burn calories even at rest and a good session of lifting can give you that sense that you are strong and capable and can accomplish your goals.
I was at a plateau at about the same weight, similar calorie intake and exercise routine. I reduced my sugar and starchy carbs but kept the calories the same and I have seen a significant drop in body fat. I eat starchy carbs before I do something that is physically active and then some sugar afterward. The rest of the day is lean meat and lots of fresh vegetables. A change in what you eat might help. It won't hurt to try.16 -
HarlemNY17 wrote: »CharlieBeansmomTracey wrote: »Fat loss is all about creating a caloric deficit. Weight lifting and cardio both only burn fat by burning calories. Cardio typically burns more calories than weight lifting for any given amount of time. Calorie burn isn't really why weight lifting is done though, the goal of lifting is to preserve lean mass so when you lose weight you aren't losing muscle mass. If you aren't losing weight then you are not in a 4000 calorie a week deficit. You are either eating more than you think, burning less than you think, or probably some combination of both. When you say you measure everything do you use a food scale?
to lose fat you dont need a 4000 calorie deficit. you can lose fat with just a 250 calorie a day deficit(1750 calories a week). 3500 calories is a lb so 500 a day would be a lb per week. where are you getting someone needs a 4000 calorie deficit to lose fat?
3500 calories = pound of fat . Water and muscle is less
yeah I said that already,but a lb is a lb no matter what it is.
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No she's right actually and I'm gonna tell you why . When I first started losing weight I did cardio only and it was the best thing to drop weight fast . A whole year later now I've combined both . I have a body analysis scale and sometimes my weight stays the same and my muscle percentage goes up . Also you should never weight train for a hour if you're losing weight what you're doing is over working your muscles. Muscle is what burns calories which is why you're probably not losing weight. Only body builders really do that or ppl that's trying to bulk up and trust me you need a lot of protein to recover those muscle after that intense section . You're a beginner so You should only be lifting weights 2 times a week before cardio sections and you only need about 2 sets or 3 of 10 reps if you're trying to tone up48
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Are you eating your exercise calories back? Fitbit doesn't work for many people. Hey, it gave me the same calories for a 14km run as for a 14km walk! And the running was already too high by about 350kcal! Running burns more than twice the calories as normal walking. Thus please be careful if you're eating your exercise calories back.
I don't eat back any of my exercise calories2 -
Well it burns calories. But from it sounds like, you're likely overestimating how many calories you're burning. I have a Fitbit too and I'm more than sure it overestimates how many calories I burn in a day. I just use it to remind to be active and tell time.
Also the INTENSITY of how one works out matters in calorie burn. So many people claim to work out 1 hour, but when I see them in the gym, their workouts are like 50%-65% effort. So obviously their calorie burn won't be the same as someone doing 85% intensity work.
If your aren't losing, then your CO isn't higher than CI.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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Jeffagner2 wrote: »I was at a plateau at about the same weight. I reduced my sugar and starchy carbs but kept the calories the same and I have seen a significant drop in body fat. I'm not in ketosis. I eat starchy carbs before I exercise or do something that is physically active and then some sugar (fresh fruit usually) afterward. The rest of the time, I stick to lean meat, non starchy fresh vegetables and one ounce servings of nuts or seeds. A change in what you eat might help. It won't hurt to try.
if the calories remained the same and you dropped sugar and starches it was water weight you lost. dropping those things dont result in fat loss either, fat is lost in a deficit. I eat a lot of carbs and lost a lot of fat and weight in a deficit. Im maintaining right now and eating over 200g of carbs and starchy foods including bread and still losing some fat.keto is just a way of eating.7 -
Danicandothis wrote: »
.Well yes and no. If you aren't losing weight, then it is because you are in an energy balance. So you need to change one side of the equation. In that context, the advice to up your cardio (given that it has a higher burn rate than lifting) is not entirely unjustified.
As others have said, exercise is an (important) accessory to weight loss, but is usually not the main factor. However, again, you need to change the status quo, so upping overall exercise calories may help. To be honest, Zumba is not a big calorie-burner.
Based only on what you have reported, I don't think the doctor is wrong.
Per my fit bit I burn 500-600 calories during an hour of Zumba. What should I be doing instead?
Ignoring your Fitbit for calorie burns for anything but walking and running.11 -
NorthCascades wrote: »Danicandothis wrote: »
.Well yes and no. If you aren't losing weight, then it is because you are in an energy balance. So you need to change one side of the equation. In that context, the advice to up your cardio (given that it has a higher burn rate than lifting) is not entirely unjustified.
As others have said, exercise is an (important) accessory to weight loss, but is usually not the main factor. However, again, you need to change the status quo, so upping overall exercise calories may help. To be honest, Zumba is not a big calorie-burner.
Based only on what you have reported, I don't think the doctor is wrong.
Per my fit bit I burn 500-600 calories during an hour of Zumba. What should I be doing instead?
Ignoring your Fitbit for calorie burns for anything but walking and running.
or cut your calories in half so if it gives you 600 make it 300 and so on.and see how that works.3 -
Here's something different you could try: figure out your maintenance calories for the weight you want to be, and start eating that much. I am not sure what your goal weight is- but at 5'1" I imagine your maintenance calories are going to be under 1800. I've been at maintenance for about 5 years now. My maintenance is 1620 and I am 5'8" (usually about 135 lb). I do eat back my exercise calories, and I eat them back according to estimates from gym machines or MFP. I know a lot of people say they are inaccurate but they have worked for me, for 5 years.5
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Danicandothis wrote: »Are you eating your exercise calories back? Fitbit doesn't work for many people. Hey, it gave me the same calories for a 14km run as for a 14km walk! And the running was already too high by about 350kcal! Running burns more than twice the calories as normal walking. Thus please be careful if you're eating your exercise calories back.
I don't eat back any of my exercise calories
None of what you are saying makes any sense.
Please open your food diary here so we can take a peek and help you. http://www.myfitnesspal.com/account/diary_settings
at the bottom, click "Public."
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1) how long ago did you start lifting?
2) are you using a food scale to weigh your portions (everything, including prepackaged foods and oils; liquids like water and milk in measuring cups)?
3) how long since you started eating in your deficit?
4) are you measuring yourself and taking progress pictures?
5) start weight and current weight?10 -
Even if my calories are off on my fit bit I don't eat any of them back so shouldn't I still be in a calorie deficit even if the calories are overestimated3
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I don't get that because I do around 1.5 hours of cardio in the gym, and burn around 400 odd cals, then I do some weight lifting0
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Danicandothis wrote: »Even if my calories are off on my fit bit I don't eat any of them back so shouldn't I still be in a calorie deficit even if the calories are overestimated
Perhaps-depending on your overall activity level- but based on your initial post, I don't think you are at nearly the deficit that you think you are.7 -
Activity monitors that you wear on your wrist are well known for making poor calculations of your calorie burn during exercise. As an example, I'm about to send back my latest device (a Garmin Vivosmart HR+) which consistently awards me more than double the calories it should for every exercise recorded, despite displaying fairly believeable HR data.
I'm not saying it's impossible to get an activity monitor which does give pretty accurate calorie burn results, just that there is a much greater chance that yours is telling you fairy tales.
So that's the first thing. Don't rely on that data in your calculations of calorie deficit.
More importantly though, as has been stated by several people in reply to this topic, the primary factor when trying to achieve weight-loss isn't how much exercise you're doing, it's how much food and drink you're consuming.
If you're not losing weight, bottom line is you're consuming too much.
This article will help you identify where you're getting it wrong:
http://physiqonomics.com/eating-too-much/
Don't be hard on yourself, most everyone gets caught in some of the pitfalls mentioned in the article, but knowing this stuff helps you to get better control.
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