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Lifting heavy and fat loss

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  • #46
    I know 20 years ago when I was powerlifting and speedskating I had a bulky appearance, but that was a combination of muscle with a thick layer of fat on it.

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    • #47
      Originally posted by benedictbrent
      Many people start lifting weights because they have been told that muscle burns more calories than fat. While this is true, current research shows that the difference is not as great as once thought. If you are trying to lose weight quickly, a weight lifting routine won't make a lot of difference.
      Along with this though trying to lose weight quickly isn't healthy in the first place.

      Doing weight sessions with multi limb movements (dead lift, squat, clean & press, pull ups, dips) when combined with a sufficient diet will cause muscle growth. More muscle will give you a leaner looking body but won't necessarily cause weight loss. Over time you will see a definite change for the better in your body where it will fill out in to the shape your body genetically wants to be.

      Try not to focus on your actual weight, rather focus on lean muscle and lower body fat.

      Personally I do an intense weight lifting session 3 times a week normally with maybe 2 circuit training type sessions. The only "cardio" I do is walking or every now and then a run for an event or something.

      Hope this helps

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      • #48
        I do MRT with heavy weights, 3 times a week and MCT once or twice a week. Since I started about 7 months ago I've lost a little over a stone in weight, but have built muscle and lost a whole load of fat...so I look like I've lost way more than a stone - presumably because I have lost a stone of almost all fat.

        It's hard to take focus off the scale, but I'm learning slowly. I think the lifting weights thing is to do with much more than weightloss - I feel stronger, fitter, healthier and more confident since I started and it is these things that help keep you motivated and help to get the focus off of 'weightloss'.

        Lifting has also completely redefined my goals too. I used to have a goal weight - which was previously the lowest weight I had achieved as an adult, however I am now realising that I am currently the same size as I was when I was last that goal weight, however I am at this moment around a 16lbs heavier than I was. I also know that I look better now than I did then too. I still have a fairly hefty chunk of fat to lose, but as I'm also building muscle I have absolutely no idea what a new goal weight might be.

        So...I think you can definitely lose fat and build muscle at the same time, and I reckon that the benefits will be beyond weightloss, but you have to let go of the attachment to the scales. If you're building muscle and losing fat then the number drops will be lower than if you were just dropping fat (although they shouldn't be substantially so).

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        • #49
          This is topic that's been heavily on my mind the past few days so I'm glad to see there's such an active discussion underway.

          I'm currently 364lbs. I've lost 25-30lbs over the past few months through eating primally and more conventional workouts - targeted weight lifting (leg day, bicep/back day, triceps/chest/shoulder day) and varied cardio but I'm drawn to primal fitness and crossfit and those things make a lot of sense to me for most people. My concern is that my weight loss requirement is so substantial that I'm not sure I can be one of those people who don't care about the scale and just focus on conditioning. Ultimately I do need to create caloric deficit over a long period of time to shed 130-150lbs. I can't wrap my head around how the 2 explosive weight workouts and a sprint session per week Mark details in the book get me there.

          I'm looking for as much guidance as available.

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          • #50
            well this week ive done a bit of kb stuff, enough to be sore. And sure enough I stayed the same this week, well 200g down, which hardly counts. So I think my theory is right. A bit frustrating as I know i need to do some decent exercise.

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            • #51
              Originally posted by jkarlen View Post
              I can't wrap my head around how the 2 explosive weight workouts and a sprint session per week Mark details in the book get me there.

              I'm looking for as much guidance as available.
              Amazingly, I think that Mark's workouts actually will get you there. Don't forget the slow movement on the other days. The explosive weight workouts and sprints actually do something different to your body that jogging doesn't. It's not only about the calories the exercise will burn. It's the body composition changes, the hormonal changes, the increased insulin sensitivity and all that sort of stuff. Just burning lots of calories only ever made me hungry anyway.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #52
                Remember, your heart is the indicator that tells you how many calories you are burning. The faster it's going, the more calories you're burning. If your heart is at a state of rest, you are burning the bare minimum number of calories required to survive.

                Strict anaerobic exercises elevate your heart rate much higher than aerobic exercises, -- so you burn more calories at a higher rate of speed -- but the heart rate spike only lasts for a minute or two. That means over the course of an entire routine you don't burn as many calories as you would if your did high rep/low set -- aerobic -- exercises.

                However, -- and more importantly -- you need to consider the fact that the more muscle groups you challenge each exercise, the more calories you burn. The high quantity of calories burned is a result of a prolonged heart rate spike.

                Stressing several muscle groups at once forces your heart to pump oxygen into more space, so it takes longer for your heart to do its job, so it must pump faster for longer, which is a prolonged spike.

                That being the case, power lifts at medium to high reps and medium to high sets -- are going to burn more calories than any other exercises. In other words, don't worry about the amount of weight you're lifting, worry about the number of muscle groups you're stressing each exercise.

                If you want to lost weight working out in a gym, do high rep/high set power lifts: cleans, squats, dead lift, bench, clean and jerks... and plyometrics.

                Avoid isolation lifts like preacher curls and machine leg extensions. If you're not spiking your heart rate, you're not burning calories and if you're not sustaining the heart rate spike, you're not burning enough of them.
                Last edited by Ryan Jon; 03-13-2013, 11:09 AM.

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