Can i wait to begin toning/strength training until i lose weight?
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NewChapterInMyLife
Posts: 757 Member
I know by doing strictly cardio, i am losing muscle mass( at least from what i am reading)
But I am in the process of losing 30 to 40 lbs to be at my goal weight. I started walking every night about 40 something days ago. 30 to 40 mins a night. The weight is definitely coming off though I haven't weighed myself and won't until July. ( have my own reasons for not weighing frequently. This works for me and keeps me from getting scale obsessed or letting plateaus bother me)
But basically, i don't want to halt the weight loss process or slow it down significantly by doing toning exercises or strength training now.
Can it wait until I'm down to my desired weight? Can't i build back the muscle loss?
Sorry if this is ignorant. Lol. I just want the numbers to steadily go down before the sculpting phase but if I am wrong in my thinking, feel free to correct me.
But I am in the process of losing 30 to 40 lbs to be at my goal weight. I started walking every night about 40 something days ago. 30 to 40 mins a night. The weight is definitely coming off though I haven't weighed myself and won't until July. ( have my own reasons for not weighing frequently. This works for me and keeps me from getting scale obsessed or letting plateaus bother me)
But basically, i don't want to halt the weight loss process or slow it down significantly by doing toning exercises or strength training now.
Can it wait until I'm down to my desired weight? Can't i build back the muscle loss?
Sorry if this is ignorant. Lol. I just want the numbers to steadily go down before the sculpting phase but if I am wrong in my thinking, feel free to correct me.
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Replies
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If seeing some number on the scale is more important to you than some water weight and changing your body composition, then sure. But I wouldn't recommend it.
Building lost muscle is HARD. Take it from me I've been there and it is painful, difficult... mentally and physically. You probably do not want to gain weight again to get it back.10 -
Of course you can. What you do is entirely up to you.
However, it will likely mean that it will take more time overall to reach your desired body shape. Retaining muscle on the way down is easier and faster than regaining it after you reach some arbitrary number on the scale.
If the scale isn't a part of your process, why use it as an endpoint or worry over whether or not it's on a speedy downward trend? The scale is just a measurement tool, not a judgement.7 -
Something to think about.... Strength training builds muscle. And muscle helps you burn more calories even at rest. So, incorporating strength training earlier can help you meet your weight loss goals in the background.
My advice is do both. Focus on consistently getting cardio, but work in strength training 3 times a week if possible.3 -
You're making contradictory statements. You say you're not focusing on the scale but you don't want to slow down what the scale does. This doesn't make sense.7
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I understand I sound contradictory. I just want to slim down basically. Not stay the size I am with just more strength. Though I understand strength is important and would love to be strong. Even 5 lb dumbells are are heavy for me so of course i would love strength. Just want to get into smaller size. I'm sure I have jacked up thinking. Appreciate everyone's advice. Thank you.0
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As you lose weight you will get smaller.. with strength training it can help you retain muscle so you look more defined as you get to goal, vs potentially looking like a smaller version of your current self (and there is absolutely nothing wrong with that, if that is your goal).5
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So I will still lose weight with strength training? I guess i should've simply asked it that way.1
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NewChapterInMyLife wrote: »So I will still lose weight with strength training? I guess i should've simply asked it that way.
You will lose weight by being in a calorie deficit. Sometimes strength training can cause some water retention especially in the beginning but keep going and the scale will start moving again (provided you are in a deficit).8 -
I personally am using 1 lbs dumbbells and a fitness ball. Strength training doesn't have to be complicated. Choose what works for you.1
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Definitely in a calorie deficit. Thank you for answering! Guess i need to get that new kettle bell set out of their box then.3
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NewChapterInMyLife wrote: »So I will still lose weight with strength training? I guess i should've simply asked it that way.
Yes.
1. Strength training burns calories (at a slower rate than cardio)
2. Your muscles continue to burn calories AFTER the training as they repair and use energy. Cardio doesnt do this.
3. The higher your lean muscle mass, the more calories your body will use in a rested state. So some giant muscle dude with 200lbs of lean mass and 5% body fat could probably consume 4000kcal in a day, do no cardio at all and still not put on weight.
4. You wont get 'skinny fat'. Baggy skin after weight loss is everyones nightmare. The best chance at avoiding that is strength training whilst at a small calorie deficit.
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And commenting again to add that strength training exercises can be done without dumbbells at all. You can start by doing the exercises without weights at first or hold water bottles or canned vegetables in lieu of dumbbells at first.
Weight loss is about food really. Exercise is about fitness and gives you a boost in your overall weight loss plan as well.1 -
Absolutely! The two aren't contradictory.
Weight loss is more about calories in/calories out, and exercising is more about health and fitness (at least in my book). Working out will help you maintain the muscle you have (maybe even tone up too?) so as the fat burns off you have a nice something-something to show off underneath it all! And don't worry about gaining weight due to strength training. You'd have to be an absolute weight lifting machine and out of your mind dedicated to gain even 5 lbs of muscle in a year.
Totally up to you, no wrong or right way to go about it.3 -
NewChapterInMyLife wrote: »So I will still lose weight with strength training? I guess i should've simply asked it that way.
Yep, as long as you eat in a calorie deficit, you will still lose weight.3 -
NewChapterInMyLife wrote: »So I will still lose weight with strength training? I guess i should've simply asked it that way.
Yes.
I did gain 7 pounds of water weight when I started lifting weights again, but it came back off in a few weeks, so if you're not weighing until July you probably won't even see that blip on the scale.
I've been on the forums since 2014 and have not seen one single post expressing regret for "starting lifting too early." However, many have wished they HAD started earlier.7 -
Alright you guys have me sold. Appreciate.3
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The amount of water weight you gain from strength training is inconsequential in the long run. You may have some water weight initially and then go up a little after your workouts, but it does drop off and if you're logging accurately and consistently you won't have anything to worry about. The benefits outweigh something as trivial as water weight. I had more to lose than you, and I started from the very beginning and have no regrets. I want to be strong and maintain muscle for health, but I also want to maximize fat loss and not look like a sack of half-melted marshmallows when I'm at my goal weight.5
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DomesticKat wrote: »The amount of water weight you gain from strength training is inconsequential in the long run. You may have some water weight initially and then go up a little after your workouts, but it does drop off and if you're logging accurately and consistently you won't have anything to worry about. The benefits outweigh something as trivial as water weight. I had more to lose than you, and I started from the very beginning and have no regrets. I want to be strong and maintain muscle for health, but I also want to maximize fat loss and not look like a sack of half-melted marshmallows when I'm at my goal weight.
I love the marshmallows analogy. Lean muscle is firm.....hang onto this.
It's perhaps easier for me (more motivation) to hang onto lean muscle. As people age (I'm older) we lose lean muscle. It's use it or lose it. I would like to stay out of assisted living as long as possible.7 -
I did strength training the whole way through my 112lb loss. Started when I was clinically obese, still at it now.
For most people the whole “ooo muscle weighs more than fat, you’ll put on weight” argument is rubbish. It’s really difficult for a person (particularly a woman) to put on muscle whilst dieting.
Concentrate more on retaining the muscles you have (yes, they’re there!) and losing the “duvet” of fat over the top.
You’ll end up looking all sleek and toned at the end rather than looking like a skinned rabbit...9 -
DomesticKat wrote: »The amount of water weight you gain from strength training is inconsequential in the long run. You may have some water weight initially and then go up a little after your workouts, but it does drop off and if you're logging accurately and consistently you won't have anything to worry about. The benefits outweigh something as trivial as water weight. I had more to lose than you, and I started from the very beginning and have no regrets. I want to be strong and maintain muscle for health, but I also want to maximize fat loss and not look like a sack of half-melted marshmallows when I'm at my goal weight.
Yup, this describes someone I know who lost weight with no exercise.3
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