Lifting to lose weight?

Mongo

Hi everyone,

Just wanted to open a discussion to see what everyone says.

Just over a year ago, after copious internet research, I started lifting weights to lose fat as I find cardio boring. I found the results excellent. I dropped 3 sizes in my jeans and went down in size and in clothing generally. I still have belly fat I want to get rid of but I figure that will come off eventually if I keep training?

Everyone keeps saying "you've lost so much weight etc" except the thing is I actually weigh the same amount as I did last year? Is this a result of training but also not eating to a calorie deficit? I like my food and I'm fine with being the same weight as long as the fat continues to reduce. Anyone have similar experiences?

rubadub

Mongo wrote: »

Everyone keeps saying "you've lost so much weight etc" except the thing is I actually weigh the same amount as I did last year? Is this a result of training but also not eating to a calorie deficit?

I had the same thing, I was the same weight for quite a while, losing fat and putting on muscle at the same rate. Some people even saying I was losing "weight" too fast.

Muscle is more dense than fat, so if you lose 7lb of fat and put on 7lb of muscle your overall volume reduces. Also you lose fat and put on muscle "in the right places" so you can appear to have lost more.

This is why I would recommend taking photos and noting sizes (like waist etc), some people only track changes by weight which can be disappointing.

I also found weight training fantastic for fat loss, not weight loss.

Gummy Panda

rubadub wrote: »

This is why I would recommend taking photos and noting sizes (like waist etc), some people only track changes by weight which can be disappointing.

I also found weight training fantastic for fat loss, not weight loss.

I found clothes the best guide as the scale can lie but when your trousers are like clown pants you know you've done something right.

norwegianwood

I had a fairly similar experience to you, I've actually gained a bit of weight since I started lifting, but I went from a size 10 to an 8 and feel like I've a lot less fat on me. I'd say what happened to you is you're losing fat and gaining muscle so you look leaner even though your weight hasn't changed. The scales aren't really the best indicator of progress, apart from not telling you anything about body composition your weight can fluctuate a lot in one day depending on how much you eat or drink or water retention. I just use a measuring tape and go by how I feel in my clothes now, and I might weigh myself once every two weeks or so. If you lost three dress sizes you're obviously doing a lot right so don't worry about your weight.

rubadub

Gummy Panda wrote: »

I found clothes the best guide as the scale can lie but when your trousers are like clown pants you know you've done something right.

Yes, I usually mention that too! A pair of tightish well washed jeans (so they do not shrink more) will serve as a whole load of tape measures up and down your legs.

I had to make several new holes in my belt while remaining the same weight. I had to stop wearing some jeans as they were starting to fold over on themselves since my belt got so much tighter.

rantyface

I lost weight from weightlifting and I wasn't even trying to lose weight! It's funny more people aren't onto this. I think running and swimming make my appetite overcompensate but with weightlifting I just go home and have my dinner. Although, I am very conscious of what I eat now because if I don't eat properly, all the effort in the gym is wasted and I won't improve.

jlm29

Interesting thread. I'm interested in starting some lifting, but I don't know where to start! I'm wary of going to the gym in my local hotel- they only seem to know bicep curls, triceps, and a few of their machines (this was the last program I had). There's a couple of strength and conditioning gyms nearby (ish- still a half hour away), but I know they're expensive, and I don't think I'd make it to them often enough to get my money's worth if I joined up.
Any thoughts anyone?

MightyMandarin

jlm29 wrote: »

Interesting thread. I'm interested in starting some lifting, but I don't know where to start! I'm wary of going to the gym in my local hotel- they only seem to know bicep curls, triceps, and a few of their machines (this was the last program I had). There's a couple of strength and conditioning gyms nearby (ish- still a half hour away), but I know they're expensive, and I don't think I'd make it to them often enough to get my money's worth if I joined up.
Any thoughts anyone?

If there are no decent gyms nearby, and you don't want to drive long distances to one, then look into building one yourself. It is expensive, especially as you'll get stronger very quickly when starting out. A power rack would be ideal, as you can squat, bench and OHP in them. Since motivation could be a problem as you said, buying a gym might force you to stick with it.

jlm29

MightyMandarin wrote: »

If there are no decent gyms nearby, and you don't want to drive long distances to one, then look into building one yourself. It is expensive, especially as you'll get stronger very quickly when starting out. A power rack would be ideal, as you can squat, bench and OHP in them. Since motivation could be a problem as you said, buying a gym might force you to stick with it.

It's not motivation that's an issue with going to the conditioning gym, it's logistics. Working full time, a small child, etc. I feel I'd love it if I started, but it's just not practical! I might give a different gym a go, and be a bit more specific about what I want to do... Any mainstream gym ive ever gone to has been keen on very generic program's (as I mentioned, bicep curls with 2lb weights, and all that jazz).
I might try and see can I do a few pay as you go classes with a s&c gym or something!

MightyMandarin

jlm29 wrote: »

It's not motivation that's an issue with going to the conditioning gym, it's logistics. Working full time, a small child, etc. I feel I'd love it if I started, but it's just not practical! I might give a different gym a go, and be a bit more specific about what I want to do... Any mainstream gym ive ever gone to has been keen on very generic program's (as I mentioned, bicep curls with 2lb weights, and all that jazz).
I might try and see can I do a few pay as you go classes with a s&c gym or something!

Was it a lack of equipment ie barbells and plates, or the programs designed by instructors there? If there is proper equipment, then ignore the 'bicep programs' and do a program like 5x5 by yourself.

jlm29

MightyMandarin wrote: »

Was it a lack of equipment ie barbells and plates, or the programs designed by instructors there? If there is proper equipment, then ignore the 'bicep programs' and do a program like 5x5 by yourself.

The programs I'd say... I don't really know about the equipment, (I had to google power rack, for example), but I know there were other people knocking around, lifting weights!
I think I was given a program that the instructor thought I would like, because I am female, and I did not argue, because it was a while back, and I had not heard about the wonder of weight lifting!

MightyMandarin

jlm29 wrote: »

The programs I'd say... I don't really know about the equipment, (I had to google power rack, for example), but I know there were other people knocking around, lifting weights!
I think I was given a program that the instructor thought I would like, because I am female, and I did not argue, because it was a while back, and I had not heard about the wonder of weight lifting!

Well if the equipment was there, ie a bench, barbells, plates, dumbells, a squat rack/power rack and a deadlift platform or similar, then that's all you need. Have a look again if you can't remember, I'd sincerely hope that a place that calls itself a 'gym' would have at the very least, the above equipment mentioned.

If the instructor gave you a program that wasn't adequate (if arms were the main focus this would be the case), then kindly ignore his/her advice, google 5x5, starting strength or similar and work away.

helliwen

jlm29 wrote: »

It's not motivation that's an issue with going to the conditioning gym, it's logistics. Working full time, a small child, etc. I feel I'd love it if I started, but it's just not practical! I might give a different gym a go, and be a bit more specific about what I want to do... Any mainstream gym ive ever gone to has been keen on very generic program's (as I mentioned, bicep curls with 2lb weights, and all that jazz).
I might try and see can I do a few pay as you go classes with a s&c gym or something!

Hi jlm,

I was just writing about this here a few days ago.

Here are some great online resources for women -
GirlsGoneStrong.com
LiftLikeaGirl.com
Stumptuous.com
Bret Contreras.com

Could help you to get started.

Mongo

I'm seeing great progress in my training as in gaining size and cuts in my arms etc but I still need to lose belly fat. Should I take on even less calories? Sacrifice some "gains" for losing fat and then go back to building muscle?

dinorebel

Mongo wrote: »

I'm seeing great progress in my training as in gaining size and cuts in my arms etc but I still need to lose belly fat. Should I take on even less calories? Sacrifice some "gains" for losing fat and then go back to building muscle?

How much have you left to lose it sounds counter productive but sometimes when you only have a few pounds left to lose upping the calories a bit can do the trick as long as you are still in a deficit obviously.

Mongo

dinorebel wrote: »

How much have you left to lose it sounds counter productive but sometimes when you only have a few pounds left to lose upping the calories a bit can do the trick as long as you are still in a deficit obviously.

Just fat around the torso really. A couple of KGs. The last few are the hardest they say!