resistance training while losing weight;

J

jellybones

New member
i've went and got myself a gym membership as i want to lose a substantial amount of weight. i've read on numerous websites that it is essential to incorporate weight training into any weight loss program to minimize loose skin and preserve muscle mass.

this is all well and good, but i'm a bit confused as to what i should do. i want to incorporate resistance training, but i'm afraid it's going to promote loss of what muscle i do have because i'll be consuming less calories and doing copious amounts of cardio.

any advice?
 
I'm also wondering about this. I don't have the money for a gym membership or even a set of dumbells for at home so what else can I do? Situps? Pushups?
 
jellybones said:
i've went and got myself a gym membership as i want to lose a substantial amount of weight. i've read on numerous websites that it is essential to incorporate weight training into any weight loss program to minimize loose skin and preserve muscle mass.

this is all well and good, but i'm a bit confused as to what i should do. i want to incorporate resistance training, but i'm afraid it's going to promote loss of what muscle i do have because i'll be consuming less calories and doing copious amounts of cardio.

any advice?
Click to expand...


Why would resistance training promote loss of muscle?
Resistance training will help you to hold on to as much muscle as you can in a caloric deficit.

Read the stickies in this and the advanced weight loss forum on workouts to gain an understanding on how this process works.
Define 'substantial' amount of weight and 'copious' amounts of cardio.
 
storm_knight said:
I'm also wondering about this. I don't have the money for a gym membership or even a set of dumbells for at home so what else can I do? Situps? Pushups?
Click to expand...

I know its been posted around here somewhere. Do a search for 'body weight exercises' by the username 'steve' . There are plenty of exercises you can do simply using your own bodyweight.
 
Bigguy said:
Why would resistance training promote loss of muscle?
Resistance training will help you to hold on to as much muscle as you can in a caloric deficit.

Read the stickies in this and the advanced weight loss forum on workouts to gain an understanding on how this process works.
Define 'substantial' amount of weight and 'copious' amounts of cardio.
Click to expand...


i was always under the impression that muscle was built up via breakdown and then recovery. i know that during a bulking period for body builders they eat more than they usually would to promote muscle growth, and eating more would be counterintuitive to what i am trying to do.

"substantial" would be about 80 or 90lbs, and "copious" would be a 2-3 hours x 3 times a week in the gym, since i'm on summer break and really have nothing better to do.
 
storm_knight said:
I'm also wondering about this. I don't have the money for a gym membership or even a set of dumbells for at home so what else can I do? Situps? Pushups?
Click to expand...

Yes and yes along with other body weight exercises. If you can scrounge some cash for a book get this:

there are some sample workouts on the site as well.
 
jellybones said:
i was always under the impression that muscle was built up via breakdown and then recovery. i know that during a bulking period for body builders they eat more than they usually would to promote muscle growth, and eating more would be counterintuitive to what i am trying to do.

"substantial" would be about 80 or 90lbs, and "copious" would be a 2-3 hours x 3 times a week in the gym, since i'm on summer break and really have nothing better to do.
Click to expand...

I believe you are correct on the how it works. But you are not correct regarding it hurting anything.
resistance training will only help in the long and short run.
you burn more calories and keep as much of the muscle mass as you can
 
jellybones said:
i was always under the impression that muscle was built up via breakdown and then recovery. i know that during a bulking period for body builders they eat more than they usually would to promote muscle growth, and eating more would be counterintuitive to what i am trying to do.
Click to expand...

Volume.

It must be adjusted based on your goals and state.

If you're dieting, your recoverability is diminished due to inadequate energy (calories). Therefore volume has to be adjusted downward. A bulking bodybuilder does a lot more than a dieting female.

The point is to do just enough of the right things to send the signaling for muscle maintenance.

"substantial" would be about 80 or 90lbs, and "copious" would be a 2-3 hours x 3 times a week in the gym, since i'm on summer break and really have nothing better to do.
Click to expand...

If you find that you have to do that much cardio to realize progress, something is off with your nutrition.

You shouldn't have to do that much cardio. Hell, that much cardio is probably excessive to the point where it does more harm than good if having a good physique is what you're after. I guess I'm also assuming what you think a 'good physique' is.
 
edco76 said:
Yes and yes along with other body weight exercises. If you can scrounge some cash for a book get this:

there are some sample workouts on the site as well.
Click to expand...

Yup, Ross is the body weight exercise man, as stated here.

Or go to and check out the exercise section.
 
Resistance training is essential to weight loss. You will lose fat and hold onto lean muscle mass. Plus if you're a newbie you will see some muscle gain with resistance training while eating at a deficit. Look up and see for yourself how many cals weight training burns.
 
I wouldn't call it essential.

It's an ideal addition to a weight loss strategy in most cases.

But calling it essential is a stretch.
 
I've been adding resistance training about 2-3 times a week... always resting the muscles I worked the day before on the next day. I run 20 mins 3 times a week also.

I found that last week I ate a bit too much on 3 days out of seven... then I picked up 1.3 pounds the next week... something tells me that since that was 2-3 weeks after I started the training, it's possible most of that gain is muscle...

Would this be an accurate-ish :p assumption Steve?

I'm waiting to see what happens at the next weigh-in, but I'm on track with the eating and exercise this week. So thinking I'll see a loss there!
 
Too hard to say.

Doubt it was all muscle. 1 lb isn't enough to even give a second thought over. It could be bowel matter for all we know.
 
You must log in or register to reply here.
Back
Top