URGENT: NEED HELP! Lifting for weight loss + Lean Physique

S

Shayner

0
Hello there, I have been posting in the weight loss forums (here is a link for reference)

http://training.fitness.com/weight-loss/healthy-weight-loss-lot-questions-noob-33430.html

Everyone is telling me that in order to become lean, and lose the fat I should be doing weight / resistance training even moreso than cardio.

I am 185 pounds, 5'10", and I have like an inch of fat around every part of my body, except my stomache which has 2 or 3 :*(

I am trying to lose this weight, and gain muscle... but not look ripped, just lean. Sort of like David Beckham etc etc not like Arnold Swarzinegger or w/e.

I want to work out 6 days a week, starting tonight I will be incorporating weight and or resistance training into my cardio regime.

- What excersies should I be doing?
- I suppose a full body work out would be best?
- What should I be eating to gain muscle and lose weight? :)

Thank you so much, I am going to start whatever you recommend tonight when I get off work (3 hours from this post)
 
Read the Weight-Training 101 and Nutrition 101 stickies for all the info you'll need.

Also, don't forget that it is very important to have rest days. 6 days a week might be too much, especially if you're gonna do a FBW. A FBW 3 days a week (i.e. Mon, Wed, Fri) will bring good results.
 
 
Big Muscles burn bit amounts of fat...

If you want to burn fat you are going to want to work the larger muscles in the body more than smaller ones. On a normal lifting day I would do pull-ups or pull downs if pull-ups are too hard, the lats are the largest muscle in your body and will burn the most fat. I would also do bench press and squats, dead lifts or leg press depending on your experience. If you start with these three exercises and work them in with cardio 3 or 4 days a week for 30 minutes you'll be seeing results in less than a couple weeks!
 
BoSox10 said:
If you want to burn fat you are going to want to work the larger muscles in the body more than smaller ones. On a normal lifting day I would do pull-ups or pull downs if pull-ups are too hard, the lats are the largest muscle in your body and will burn the most fat. I would also do bench press and squats, dead lifts or leg press depending on your experience. If you start with these three exercises and work them in with cardio 3 or 4 days a week for 30 minutes you'll be seeing results in less than a couple weeks!
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The gluteus maximus is the largest muscle.

If you main goal is fat loss then you need to follow a routine that creates a metabolic disturbance to elevate your metabolism.

A FBW (do NOT neglect leg exercises) in the higher rep ranges will show good resutls. You will likely gain muscle as well being new to resistance training.
 
 
Everyone is telling me that in order to become lean, and lose the fat I should be doing weight / resistance training even moreso than cardio.
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thats not exactly true cardio will burn more cals,but resistance training has many other advantages,for a good allround physique do both.
 
buzz said:
thats not exactly true cardio will burn more cals,but resistance training has many other advantages,for a good allround physique do both.
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This isn't accurate at all. If you do cardio for 45 minutes, or lift weights for 45 minutes; cardio with burn more calories in THOSE 45 minutes. However, 45 minutes of weight training has been proven to burn 300-700 more calories than cardio over the next 48-72 hours of recovery.

Cardio should be performed as a supplement in your fat loss program, but weight training is key to maximize your results.
 
SkianS40 said:
This isn't accurate at all. If you do cardio for 45 minutes, or lift weights for 45 minutes; cardio with burn more calories in THOSE 45 minutes. However, 45 minutes of weight training has been proven to burn 300-700 more calories than cardio over the next 48-72 hours of recovery.

Cardio should be performed as a supplement in your fat loss program, but weight training is key to maximize your results.
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if you are refering to the effects of EPOC after training firstly HIIT cardio does exactly the same,but if you refer to recent studies EPOC after weights or HIIT has shown to last not much longer than 7hrs,and only burns an extra 80cls so really isnt worth talking about,also 45mins cardio is continous i doubt you could lift weights without a break for 45mins:p
 
also if cardio doesnt cause as much fatloss as weights,why are athletes/footballers/swimmers/rowers,all lean,and powerlifters/strongmen/of season bbrs, mostly overweight/???
 
buzz said:
also if cardio doesnt cause as much fatloss as weights,why are athletes/footballers/swimmers/rowers,all lean,and powerlifters/strongmen/of season bbrs, mostly overweight/???
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Because powerlifters don't care about speed or looks. Their #1 goal is to gain strength.

Force = Mass X Acceleration.
 
Phate89 said:
Because powerlifters don't care about speed or looks. Their #1 goal is to gain strength.

Force = Mass X Acceleration.
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i dont think footballers etc are to bothered about looks either,but if as he is saying weights burn more fat than cardio then logicaly people who only lift weights should be leaner than those that dont;)
 
buzz said:
i dont think footballers etc are to bothered about looks either,but if as he is saying weights burn more fat than cardio then logicaly people who only lift weights should be leaner than those that dont;)
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Weight lifting with an appropriate diet is more beneficial to fat loss, not because it burns more calories. Both cardio and lifting burn calories. But lifting actually allows the dieter to retain muscle, or even gain LBM and strength.

I guarentee you that people who weight lifted + dieted will look much better in the after picture than the ones that ran only.

Running is great, but should be used as a supplement next to lifting and nutrition.
 
Phate89 said:
Weight lifting with an appropriate diet is more beneficial to fat loss, not because it burns more calories. Both cardio and lifting burn calories. But lifting actually allows the dieter to retain muscle, or even gain LBM and strength.

I guarentee you that people who weight lifted + dieted will look much better in the after picture than the ones that ran only.

Running is great, but should be used as a supplement next to lifting and nutrition.
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my first post.
thats not exactly true cardio will burn more cals,but resistance training has many other advantages,for a good allround physique do both
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.
thank you please dont try stalking me on posts it gets a bit boring.
 
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