Muscle under fat?

I have back rolls and arm fat, a lot.
You need to eat in a calorie deficit to lose that fat,

If I lift heavy will I just not lose the weight
Depends if you are in a calorie deficit or not. Your weight is down to your calorie balance.

and look even more wide since I’m going to lift weights?
That would take ages of dedicated and deliberate training and also avoiding a calorie deficit. Getting bulky by accident isn't a realistic fear.

I want to look smaller from my upper body but I have fat there so idk if lifting weights will help?
Fat can't be directly exercised - again you need a calorie deficit.

Or do I gotta lift lighter
Irrelevant to fat loss.


Summary - eat less, move more. It's not as complicated to lose fat as you believe, it's not as easy to gain lots of muscle as you believe.

These are a few years old (2015), but these track my first few months lifting while in a calorie deficit:


Program: Stronglifts 5x5

Pretty safe to say I didn’t get bigger from lifting heavy. I actually miss lifting heavy, but can’t afford a gym membership right now.