What benifits does weight lifting have for weight loss?

[matts0344]

So I am in the process of losing weight for the past 8 months.

I am 5'3, I used to weigh almost 165 lbs, I now weight a little under 130 lbs.
(I'm male btw)

I did this through eating less and cardio (jogging) for 45 mins, 5-6 days a week.

I've been wanting to add some weight training to my routine.

So I have heard I can't gain muscle while I lose fat, that is ok with me, though after I lose about 15 more lbs of fat I want to gain muscle.

So while I'm still trying to lose fat what benefit does weight training do for me besides burning extra calories? Since I am on a calorie deficit I can't gain any muscle mass so what does this do to my muscles?

Does it make them stronger? Make them keep mass? "Tone" them (whatever that means), or do nothing at all besides help me lose fat?

Also, if I am trying to lose fat how should I go about weight training differently than wanting to bulk up? Any recommendations?

Thanks.

 

[Hoss]

Weight lifting noobs can def lose fat and gain muscle at the same time, your body wants to grow (to an extent). IMO start a basic lifting routine now while you're still cutting, and not only will it help you lose a little more fat but you will notice some muscle development.

 

[Danger_Dave]

For losing fat, I'd lift heavy with low reps. I'd do fbws three times a week, normally I'd say you could do upper lower split took but I tihnk FBWs are best for fat loss. Anyway, weight lifting increases metabolism for hours after the actual lifting but helps reduce loss of muscle. Like mreik said, since your'e a noob, you'll actually see muscular gains even though you're cutting. This won't last long though.