Weight Loss & + Weights ?

fanatik

Hi

Im looking for some advice as not really sure.

Trying to loose some weight, about another 5 kg, targetting to be around 65kg.

I am as 31 yo male and im roughly about 5ft4. 65kg seems to be healthy weight within BMI etc ( and i know BMI can be a load of rubbish etc )

My question is, should i leave out weight training, until i reach my target weight ?

I dont want to be all muscley etc and trying to loose weight while doing weights seems impossible lol

Thanks In Advance

ray jay

fanatik wrote: »

I dont want to be all muscley etc and trying to loose weight while doing weights seems impossible lol

it's not at all. You can happily do weights (which will help retain the muscle mass you currently have) while running a calorie deficit in order to lose fat

soc$

To lose weight you need to be in calorie deficit - simple as that. This just means eating less food than your body needs to make energy. Obviously it's not healthy to just stop eating so you have make your body burn more calories by expending more energy.

First step is to look at your diet - no real rocket science - just eat a common sense healthy diet.

Then your training - best way to lose weight is with both weights and medium exertion cardio training in the same session. This will allow you cut back on body fat (& lose weight) while maintaining muscle tone.

Do the weights first - this will build or maintain muscle while simultaneously burning some fat (assuming you have not increased your food intake) - do the cardio immediately after but keep it to a medium level of exertion - to the point you can still hold a conversaion if necessary. This will increase the fat burning.

FYI - high intensity cardio is great for fitness but not as efficient for burning Fat simply because the process of converting fat stores to energy is too slow for your body's requirements once under high intensity pressure.

fanatik

thanks for the replies guys

i normally visit the gym 4 times per week & for the past couple of months the cardio ive been doing is

in this order

5k on a treadmill ( takes about 30 minutes )
roughly 9k on bike ( im use bike for 20 minutes, rather than distance )
cross trainer for 10 minutes

yesterday i started some weights again but wasnt sure if i should use them until i lost the weight.

im a bit sore today :pac:

n1ck

soc$ wrote: »

FYI - high intensity cardio is great for fitness but not as efficient for burning Fat simply because the process of converting fat stores to energy is too slow for your body's requirements once under high intensity pressure.

Maybe someone with more experience could clear this up as i'm not entirely sure but I swear HIIT is THE best for fatloss, not medium intensity.

Chet Zar

soc$ wrote: »

FYI - high intensity cardio is great for fitness but not as efficient for burning Fat simply because the process of converting fat stores to energy is too slow for your body's requirements once under high intensity pressure.

hmmm physiology appears to be taking a battering here.....

DULLAHAN2

soc$ wrote: »

To lose weight you need to be in calorie deficit - simple as that. This just means eating less food than your body needs to make energy. Obviously it's not healthy to just stop eating so you have make your body burn more calories by expending more energy.

You need to eat less calories not less food. You can actually eat loads and have a calorie defict diet.

Then your training - best way to lose weight is with both weights and medium exertion cardio training in the same session. This will allow you cut back on body fat (& lose weight) while maintaining muscle tone.

I would suggest alternating your weight days and your cardio days. When you are doing cardio do it at high intensity, you will burn more calories and loose more weight. When you are doing weights do them with fast reps and try and get your full body workout done in 40 - 45 mins. dont golonger than an hour. Your just wasting time and not getting maxium effiecency from your session

FYI - high intensity cardio is great for fitness but not as efficient for burning Fat simply because the process of converting fat stores to energy is too slow for your body's requirements once under high intensity pressure.

The higher the intensity the faster your metabolism will be which will burn those calories away. If all you were doing was high intensity cardio with no weights then you would be finding it very tough to lose weight and keep it off. But if you alternate your cardio and weight session days you will see results very quickly.

Remember Nutrition is very important if not more important than what sort of excersise you do. You can work out 6 days a week and eat poor and see hardly any gains. If you have a solid foundation of nutrition and a good excersise programme then the sky is the limit. You should look into foods that help recovery after your sessions because the quicker you recover the better for you.

If you are working out and are tired all the time after and cant workout then you are not eating enough and need to fix your diet.

Dont be in a hurry to lose weight 1-2 pound a week is enough to lose and will be easier to keep off.

soc$

n1ck wrote: »

Maybe someone with more experience could clear this up as i'm not entirely sure but I swear HIIT is THE best for fatloss, not medium intensity.

Sorry, I meant steady state -

soc$

Chet Zar wrote: »

hmmm physiology appears to be taking a battering here.....

This is what I was advised - medium exertion steady state cardio right after your weights to increase fat burn. I was under the impression that HIIT (as someone mentioned) was a completely separate session & the original post related to weight loss with weights?

Mellor

soc$ wrote: »

This is what I was advised - medium exertion steady state cardio right after your weights to increase fat burn. I was under the impression that HIIT (as someone mentioned) was a completely separate session & the original post related to weight loss with weights?

Low to medium steady state results in a higher % of energy coming from fat stores.
People often coinfuse this to mean its best for fat loss. It an irrational assumption.

High intensity results in a lower% of fat store but more total expediture.

Plus assuming that you eat the same on each diet. Having it all come from fat stores just means that food based fuel isn't getting used up at all or will be stored as fat. Just burn the most calories over the whole day, it doesn't matter where they come from esp during the actual excercise as the body will regulate the body fat and the food fuel

Giggipaws

Mellor wrote: »

Low to medium steady state results in a higher % of energy coming from fat stores.
People often coinfuse this to mean its best for fat loss. It an irrational assumption.

High intensity results in a lower% of fat store but more total expediture.

Plus assuming that you eat the same on each diet. Having it all come from fat stores just means that food based fuel isn't getting used up at all or will be stored as fat. Just burn the most calories over the whole day, it doesn't matter where they come from esp during the actual excercise as the body will regulate the body fat and the food fuel

I agree with Mellor. These are the basic rules but if someone would ask me how to lose excessive fat and keep nicely toned muscles (not b-building kind of muscle, just nicely toned) I would say:
1. cut on saturated fats (fat meat, butter, coconut, palm oils etc) as much as you can (not meaning to zero, of course), control well your mono-unsaturated (olive oil, peanuts, avocado etc) and poly-unsaturated (vegetable oil, margarine, seed oils like sesame oil etc) fats intake - e.g 20-25% of your calories can come from fats, max.

2. eat carbohydrates - rice, pasta, brown bread -> that gives you energy for your cardio workouts

3. do weights - sure! More muscle -> more calories burned (because it is your muscle mass that burns them, not the fat stores;)) The source: lean meat (chicken breast w/out skin, fish), pulses, egg white etc. Lean, always lean stuff....

4. me personally I love very high intensity circuits composed of cardio (80-85% of my max heart rate) & strength exercise with lower weights - that burns fat like hell after 30 mins you are done, but the results are visible after few days. Burning fat without losing the muscle.

After you shred that fat, you can add more of the weight training with higher weights, to tone up those muscles which are now more visible after we burned the fat that was covering them

Good luck:)
Giggipaws