Weight lifting for weight loss

wicklaman83

Hi. I'm a 30 year old male who started my weight loss on the 24th october 2012 at 17st 9lbs. My current weight is 15st 2lbs.
I've did this through dieting(extreme changes on my behalf) and cardio. Walking/jogging on roads,sessions of 1 hour to 1.5 hours on treadmill. Lately i have been suffering big time with shin splints and an unusual pain in my knee. I've been told that i can continue my weight loss exercise through weights and was wondering if someone could help me on this.
I am taking alot of protein at the moment and dont want to add muscle mass to put up my weight.
I have free weights with bench and a multi gym set up in a shed at the back of my house.
Can someone help me with a routine or just general guidance on what to do with regards the weight loss and weights.
I also have an exercise bike,cross trainer and rowing machine in the shed but i want to give my legs a total rest until i get them seen to.

pinkypinky

Well done on the weight loss.

Consider a session or two with a personal trainer who can assess what equipment you have already and design a program around them.

rubadub

wicklaman83 wrote: »

I am taking alot of protein at the moment and dont want to add muscle mass to put up my weight.

Do not just measure weight loss. I lost a lot of fat while putting on muscle at the same rate, my weight was pretty constant for a year or so, but was putting new holes in my belt every second month or so.

btkm8unsl0w5r4

Dont worry about putting on muscle. More muscle = more energy required by your body. If your eating the same amount of calories and gain muscle that puts you deeper into calorie deficiency = more fat loss for the same consumption. Avoid the skinny fat, where your a smaller version of your podgy self. A lean look involves muscle and is more tolerant to slips in diet.

Kudos on the weight loss so far BTW.

Gummy Panda

Lea Echoing Rust wrote: »

Dont worry about putting on muscle. More muscle = more energy required by your body. If your eating the same amount of calories and gain muscle that puts you deeper into calorie deficiency = more fat loss for the same consumption. Avoid the skinny fat, where your a smaller version of your podgy self. A lean look involves muscle and is more tolerant to slips in diet.

Kudos on the weight loss so far BTW.

Thats a great pic for fat loss motivation. In 2-3 weeks you can remove a big chunk from your body.

hardCopy

Gummy Panda wrote: »

Thats a great pic for fat loss motivation. In 2-3 weeks you can remove a big chunk from your body.

It's gotta be at least one moob's worth.

(Former moob owner)

nice_guy80

pinkypinky wrote: »

Well done on the weight loss.

Consider a session or two with a personal trainer who can assess what equipment you have already and design a program around them.

get a strength and conditioning coach to go through a proper program that will give you results if you stick to it

a lot of PTs don't know what they're on about