CAN YOU LOSE WEIGHT LIFTING WEIGHTS?

[NOT THE DUDE...]

ie, if you watch your diet, can you slim down from lifting for 30-45 min every other day?

[OpIv37]

Probably not.

If you are doing traditional weight lifting- ie, 3 sets of 10 for each muscle group with a rest between sets, you will not lose weight.

If you are doing less weight, more reps and alternating muscle groups with little to no rest between sets, you may lose some weight.

Ideally, though, if you want to lose weight, postpone the lifting and do 30-45 minutes of cardio a day. Once you are satisfied with your weight, then alternate the lifting and cardio.

It's damn near impossible to build muscle mass and lose weight simultaneously.

[NOT THE DUDE...]

Probably not.

If you are doing traditional weight lifting- ie, 3 sets of 10 for each muscle group with a rest between sets, you will not lose weight.

If you are doing less weight, more reps and alternating muscle groups with little to no rest between sets, you may lose some weight.

Ideally, though, if you want to lose weight, postpone the lifting and do 30-45 minutes of cardio a day. Once you are satisfied with your weight, then alternate the lifting and cardio.

It's damn near impossible to build muscle mass and lose weight simultaneously.

but will you slim down?

i went from 335 to 290 in 6 months lifting. but it looks like i lost much more. but i want to be 250...

should i just add add cardio on off days? ive been at 290 for about 2 weeks...

[Mouldsie]

It's the best way to lose weight for the average person.

Add 10 lbs of muscle to your frame and you will burn up to 3500 more calories per week which is the equivalent of 1 pound of fat. That doesnt include EPOC.

So lift until you gain some muscle then begin to add in cardio. The most effective cardio is sprinting but you cant do that everyday and it could get boring so mix it up with various machines, going for walks, and pickup basketball games.

Someone who is really obese may need to take a slightly different approach more along the lines of Opiv's post.

Diet is really 50-80% of it though.

[OpIv37]

but will you slim down?

i went from 335 to 290 in 6 months lifting. but it looks like i lost much more. but i want to be 250...

should i just add add cardio on off days? ive been at 290 for about 2 weeks...

Well if you were 335 and not exercising at all then started lifting, yeah, you will lose weight, especially if you are watching your diet as well.

If you want to keep losing weight, definitely add in the cardio.

[NOT THE DUDE...]

can i work out every other day? 30 min lift, 15 min cardio?

[Mouldsie]

If you do it right

[NOT THE DUDE...]

realizing too, eating is everything in losing weight.

rule number 1- stop eating late at night. that has helped the most...

[NOT THE DUDE...]

More weight coming off, 285ish now...

[OpIv37]

nicely done- keep it up.

Eating late is definitely bad. Try to break up your eating into 5-6 smaller meals throughout the day instead of 3 big ones, and eat carbs earlier in the day rather than later.

And take a multivitamin as well.

Also, don't get discouraged because in time, you will likely plateau for a while. If you're 50 lbs overweight, it's easy to lose 5 lbs. If you're 10-15 lbs overweight, it's hard to lose 5 lbs. Just stick with it because you'll get through the plateau in time.

[Mouldsie]

Eating late is definitely bad. Try to break up your eating into 5-6 smaller meals throughout the day instead of 3 big ones, and eat carbs earlier in the day rather than later.

Common advice^

I dont think these are hard rules though. I do the exact opposite you prescribe and I have never been more than 8% body fat with a sedentary job ( :-/ )

I tend to eat more the later the day goes (skip breakfast and dont eat until like 1) with more of my carbs at night (after my workout) and I tend to eat 2 big meals a day and maybe a late night snack. The advice that having 5-6 meals a day increases metabolism is a myth. If it works for you and helps you then great but it offer no physical advantage over eating the same macro's in 1-3 meals. Basically if the OP has a busy lifestyle he shouldn't feel guilty if he cant follow that eating plan.

(new evidence is showing eating fewer meals that are larger MAY be better for insulin sensitivity)

I eat my carbs later in the day because it's more in line with my activity levels (I sit at a desk at the beginning of the day and workout and move more after work) and carbs at night can help induce sleep by causing a release of serotonin.

Match the diet to the lifestyle. Fewer carbs when being inactive and dont worry about number of meals as much as hitting your calorie and macro needs- with whole foods preferably.

[Mski]

Eating late is definitely bad. Try to break up your eating into 5-6 smaller meals throughout the day instead of 3 big ones, and eat carbs earlier in the day rather than later.

that theory has been debunked by nutritionalists and has been proven to actually prevent weight loss

[OpIv37]

that theory has been debunked by nutritionalists and has been proven to actually prevent weight loss

Link?

I'm starting to think that nutritionists are up there with weathermen in terms of accuracy. Every few years they completely change what they say.

[hydro]

You can lose weight without doing any exercise. It is all about caloric intake. Everyone has a number of calories they burn a day. If you eat less than that for a period of time you will lose weight. The more physical activity you do the more calories you burn which can lead to weight loss.

And MSKI is right, I have read a lot lately that things like the 5-6 meals per day are just myths and have been scientifically shown not to make a difference. Don't have a link handy though.

[Mski]

authoritynutrition.com - top 11 biggest lies of mainstream nutrition

[hydro]

That's it MSKI, same one I read plus others I have seen as well. That one is the most recent one I seen.

[pmoon6]

that theory has been debunked by nutritionalists and has been proven to actually prevent weight loss

BS, I've ate that way for twenty five years. You prevent the big glucose spike and then the big insulin response. You keep your body and endocrine system on a more even keel throughout the day.

One thing I will add, it's beneficial to do your cardio in the morning (just 30 minutes at high heart rate is sufficient) on an empty stomach. You better access your fat stores as energy.

[pmoon6]

You can lose weight without doing any exercise. It is all about caloric intake. Everyone has a number of calories they burn a day. If you eat less than that for a period of time you will lose weight. The more physical activity you do the more calories you burn which can lead to weight loss.

And MSKI is right, I have read a lot lately that things like the 5-6 meals per day are just myths and have been scientifically shown not to make a difference. Don't have a link handy though.

I agree with the calorie intake part. The best think to do is figure out your baseline calories (The calories it takes to maintain your current weight) by keeping track for 2 weeks. If you want to lose weight, cut 500 calories per day, if you want to gain, lift hard and add 500 mostly protein.

[Mouldsie]

BS, I've ate that way for twenty five years. You prevent the big glucose spike and then the big insulin response. You keep your body and endocrine system on a more even keel throughout the day.

What's your bf% and what would it have been otherwise(unknown)?

Eating more sporadically makes your cells more sensitive to insulin so that when you do eat the nutrients are more likely absorbed by muscle cells instead of fat cells.

Eat whatever way is most convenient and easiest for you to adhere.

[pmoon6]

What's your bf% and what would it have been otherwise(unknown)?

Eating more sporadically makes your cells more sensitive to insulin so that when you do eat the nutrients are more likely absorbed by muscle cells instead of fat cells.

Eat whatever way is most convenient and easiest for you to adhere.

I just know what has worked for me. I can't lift heavy anymore due to a car accident that required neck surgery and nerve damage that affects my right arm. So, all I do now is exercises that help keep me flexible and joint rotations that keep them lubricated. I walk a couple miles a day because I don't want to pound my knees, ankles and lower back running. I wish we had a gym up here that didn't cost $500 a year, but the towns up here have city owned recreation centers and won't approve 24 Hour Fitness or a Bally's to put in a gym. Any business has to be approved by the Town Council before they can come in.

Speaking of insulin, I know guys that used to use it as a supplement to promote muscle growth and fat loss when I was powerlifting. I was always afraid of that ****. One mistake and you go in to shock and possibly die.