Lifting weigts and exercising to lose fat and weight

[JoeFahey]

Over the past couple months I have been exercising through sports and running, as well as eating better, and keeping my caloric intake under 2000 . I have lost about 23 pounds over this time. I used to lift weights on a regular basis, but eventually stopped. I would now like to start lifting weights again. However, when lifting weights to gain muscle, you are supposed to eat more calories, and have more protein, right? Doesn't this contradict the plan I have for losing weight? What do you recommend I do? Should I wait until I get to a better weight, and then start lifting weights? Is it pointless to lift weights if I am not having the high protein/calorie diet?

Thanks!

 

[radioouman]

You could easily be converting your weight from fat into muscle. You are right, in that case you won't lose weight, but you will look better be in better shape.

 

[Alone]

Good fats and bad fats.

 

[BobDaMenkey]

You need the higher protien intake to make sure that you're actually building muscle from your weight training workouts. Otherwise you will be forcing your muscles into a state of katabolism where they will eat themselves. This will result in weight loss, via a loss of actual muscle mass and probably strength as well. Not exactly ideal.

It's perfectly possible to build muscle and loose weight at the same time if you're starting out, but when you're in much better shape it become much harder to do. Keep in mind the weight that you will be gaining will more likely than not be lean body mass (IE Muscle) not fat.

 

[SpecialEd]

weight isn't always the best way to measure health.

When one says "I want to lose weight" I assume they mean extra fat. By lifting you build muscle mass which does not contradict losing fat.

You should probably measure health by things like your BMI or waist/hip ratio instead of pounds.

 

[Firebot]

Originally posted by: JoeFahey
Over the past couple months I have been exercising through sports and running, as well as eating better, and keeping my caloric intake under 2000 . I have lost about 23 pounds over this time. I used to lift weights on a regular basis, but eventually stopped. I would now like to start lifting weights again. However, when lifting weights to gain muscle, you are supposed to eat more calories, and have more protein, right? Doesn't this contradict the plan I have for losing weight? What do you recommend I do? Should I wait until I get to a better weight, and then start lifting weights? Is it pointless to lift weights if I am not having the high protein/calorie diet?

Thanks!

It's contradictory, and why bodybuilders go into bulking (gain mass) and cutting (lose fat) phases. Lifting weights does not negate your goal to lose weight however, heck it helps it. Sure you will gain weight now including some fat, but you will burn more calories with the increased muscle mass, making fat loss even easier once you are done bulking.

 

[RaiderJ]

If you start lifting you'll want to up your relative protein intake. Increasing your overall muscle mass will actually speed up your fat loss. That's because muscles need some amount of calories to exist - essentially having bigger muscles burns more calories, even if you're not using them.

Plus, building muscle mass makes you look better, even if you have some extra fat around it.

 

[50cent1228]

i recommend taking a protein shake such as muscle milk at least 40 mins before your workout...you should see results

 

[KoolDrew]

You should lift weights regardless if you are cutting or bulking.

 

[Koing]

When you want to build muscle DO NOT IGNORE YOUR CARB IN TAKE. You will see a lot slower gains if you lower your carb in take pre, post training too much.

Your eating will dictate how you will gain muscle/ look.

SQUAT!

Koing

 

[Amused]

You'll see initial gains (first 6 months) no matter what you do. After that, how much muscle you gain (IF you lift correctly) will be controlled by diet and genetics. You eat big to get big, eat small to stay small.

After a while you can monitor your body fat to know how to adjust your diet. There is no reason to get chubby to gain muscle, but you won't be very cut if your aim is to get bigger.

 

[iamaelephant]

Originally posted by: radioouman
You could easily be converting your weight from fat into muscle.

:roll: Misinform much?

 

[EPCrew]

Originally posted by: JoeFahey
Over the past couple months I have been exercising through sports and running, as well as eating better, and keeping my caloric intake under 2000 . I have lost about 23 pounds over this time. I used to lift weights on a regular basis, but eventually stopped. I would now like to start lifting weights again. However, when lifting weights to gain muscle, you are supposed to eat more calories, and have more protein, right? Doesn't this contradict the plan I have for losing weight? What do you recommend I do? Should I wait until I get to a better weight, and then start lifting weights? Is it pointless to lift weights if I am not having the high protein/calorie diet?

Thanks!

Lots of tuna... it's very high in protein and very low in fat. it wouldn't even hurt to eat it right before bed.

 

[JoeFahey]

Thank you the replies.
I didn't phrase my goals that well. It's not necessarily the weight I want to lose, but the BMI. From what I read here, I think I will just continue to do both, but just have a protein shake before I lift. I also can definitely have more tuna, and protein from other sources. Any other suggestions? Corrections?

 

[Koing]

Protein drink before and after you train and later on during the day.

BMI. What are you currently? If you want to even that out then eat less processed food and up the CV or just build more muscle so you don't care about the BMI. It's only meaningful for sedatory office people in most instances. I prefer my weight lifting coaches if you can pinch an inch thats too much fat. Makes better sense imo. You can even go to an inch and a half. But more then that is too much fat for anyone regardless of BMI.

Koing

 

[Starbuck1975]

I know a lot of people that recommend Optimum Nutrition 100% Gold Standard whey protein...mix a scoop of their chocolate powder, some soy or skim milk, a tsp of PB and a banana in a blender and drink before you go lift.

 

[JoeFahey]

So I will eat much more tuna. And I will have a protein shake ~40 minutes before the workout, and ~40 minutes after the workout. Is this right? And also, when do you suggest that I fit in the running/cardio? I lift weights on Monday, Wednesday, and Friday, and rest the weekend. Should I run on the days in between?

 

[Rogueverve]

Originally posted by: Firebot

Originally posted by: JoeFahey
Over the past couple months I have been exercising through sports and running, as well as eating better, and keeping my caloric intake under 2000 . I have lost about 23 pounds over this time. I used to lift weights on a regular basis, but eventually stopped. I would now like to start lifting weights again. However, when lifting weights to gain muscle, you are supposed to eat more calories, and have more protein, right? Doesn't this contradict the plan I have for losing weight? What do you recommend I do? Should I wait until I get to a better weight, and then start lifting weights? Is it pointless to lift weights if I am not having the high protein/calorie diet?

Thanks!

It's contradictory, and why bodybuilders go into bulking (gain mass) and cutting (lose fat) phases. Lifting weights does not negate your goal to lose weight however, heck it helps it. Sure you will gain weight now including some fat, but you will burn more calories with the increased muscle mass, making fat loss even easier once you are done bulking.

This isn't quite right. It depends on your starting point, your goals, and your process. Bulking/Cutting is used by bodybuilders for definition in competition. There isn't any other way to reach that 5-8%bf that they need (especially since that level is unhealthy, most people should be 12-15%). Not to mention that often bodybuilders are starting from a much higher level of fitness. Whats best for them is not necessarily best for the casual exerciser.

First off. Yes continue to lift. If weight loss is the goal the more muscle you have the more you burn while not working out. If your body has ample fat stores (17%bf and up) to pull from it can and will use that as a source for building muscle. Once you get under that though it becomes a bit harder to lose the weight without noticing some level of muscle loss. Protein shakes are good just don't overuse them and be mindful of just how many calories are in each scope etc. Try to just adjust your eating habits instead. People have already mentioned tuna fish. Chicken Breasts or Lean Beef are also great sources of protein. Eggs should not be overlooked either as the egg whites (yolks contain lots of cholesterol) contain several of the 8 amino acids that you will need to build muscle. Save the protein shake for RIGHT AFTER (within an hour) your workout. You won't need much either. You need quick carbs and some protein (20g is plenty, generally this is a scope and a little extra) preferably in liquid form so it absorbs quicker. Gatorade + Protein shake is a great post-workout mix and will really help minimize muscle loss as you go.

For cardio do either HIIT or low intensity aerobic (about 70% effort, you should be able to hold a conversation while doing this) as it will help reduce muscle loss.

As for your lifting. Since its a 3 day rototation I'm just going to assume that you are doing a full body routine each day. Thats fine I would just suggest focusing on core and compound exercises. Bench, Squat, Deadlift, Military Press, etc. Exercises that work more than one muscle group at the same time. It will also lay a great foundation for when you've reached your weight goal for hitting problem areas like biceps or calves with isolation stuff.

Bottomline: You are what you eat. Lifting, Cardio etc all make up about 20% of the impact your workout routine has. 80% of it is the diet.

 

[Marinski]

eat some more fruits and vegetables. You can lift everyday, it doesn't have to be every other. Just make sure you get at least a days rest a week.

 

[JoeFahey]

Originally posted by: Rogueverve

Originally posted by: Firebot

Originally posted by: JoeFahey
Over the past couple months I have been exercising through sports and running, as well as eating better, and keeping my caloric intake under 2000 . I have lost about 23 pounds over this time. I used to lift weights on a regular basis, but eventually stopped. I would now like to start lifting weights again. However, when lifting weights to gain muscle, you are supposed to eat more calories, and have more protein, right? Doesn't this contradict the plan I have for losing weight? What do you recommend I do? Should I wait until I get to a better weight, and then start lifting weights? Is it pointless to lift weights if I am not having the high protein/calorie diet?

Thanks!

It's contradictory, and why bodybuilders go into bulking (gain mass) and cutting (lose fat) phases. Lifting weights does not negate your goal to lose weight however, heck it helps it. Sure you will gain weight now including some fat, but you will burn more calories with the increased muscle mass, making fat loss even easier once you are done bulking.

This isn't quite right. It depends on your starting point, your goals, and your process. Bulking/Cutting is used by bodybuilders for definition in competition. There isn't any other way to reach that 5-8%bf that they need (especially since that level is unhealthy, most people should be 12-15%). Not to mention that often bodybuilders are starting from a much higher level of fitness. Whats best for them is not necessarily best for the casual exerciser.

First off. Yes continue to lift. If weight loss is the goal the more muscle you have the more you burn while not working out. If your body has ample fat stores (17%bf and up) to pull from it can and will use that as a source for building muscle. Once you get under that though it becomes a bit harder to lose the weight without noticing some level of muscle loss. Protein shakes are good just don't overuse them and be mindful of just how many calories are in each scope etc. Try to just adjust your eating habits instead. People have already mentioned tuna fish. Chicken Breasts or Lean Beef are also great sources of protein. Eggs should not be overlooked either as the egg whites (yolks contain lots of cholesterol) contain several of the 8 amino acids that you will need to build muscle. Save the protein shake for RIGHT AFTER (within an hour) your workout. You won't need much either. You need quick carbs and some protein (20g is plenty, generally this is a scope and a little extra) preferably in liquid form so it absorbs quicker. Gatorade + Protein shake is a great post-workout mix and will really help minimize muscle loss as you go.

For cardio do either HIIT or low intensity aerobic (about 70% effort, you should be able to hold a conversation while doing this) as it will help reduce muscle loss.

As for your lifting. Since its a 3 day rototation I'm just going to assume that you are doing a full body routine each day. Thats fine I would just suggest focusing on core and compound exercises. Bench, Squat, Deadlift, Military Press, etc. Exercises that work more than one muscle group at the same time. It will also lay a great foundation for when you've reached your weight goal for hitting problem areas like biceps or calves with isolation stuff.

Bottomline: You are what you eat. Lifting, Cardio etc all make up about 20% of the impact your workout routine has. 80% of it is the diet.

Thanks!

EDIT: One thing though. When you say Gatorade+Protein shake, do you mean mix the two together, or just use both?

 

[Turin39789]

I don't want to hijack the exercise thread, I've been working out semi-regularly for a few months now, lost about 15 lbs. gained some muscled and got my body fat under 15%(just). I've been slowing down though and I never had a very well constructed exercise plan, I want to set one up. Should I post a more detailed question here or go that fitness board that the ATOT gurus seem to hang out on. (Where is that again?)

 

[Riverhound777]

Originally posted by: Starbuck1975
I know a lot of people that recommend Optimum Nutrition 100% Gold Standard whey protein...mix a scoop of their chocolate powder, some soy or skim milk, a tsp of PB and a banana in a blender and drink before you go lift.

Agreed, I have been using the Optimum 100% Gold Chocolate for a few weeks now. Mix it with a banana in a blinder that stuff tastes damn good. Haven't tried the PB yet, but it tastes good enough now as it is.

 

[Fingolfin269]

Throw away your weight scale. It is a worthless measurement imho.

The ON protein also tastes great when mixed with oatmeal in the morning.

 

[Rogueverve]

Originally posted by: JoeFahey EDIT: One thing though. When you say Gatorade+Protein shake, do you mean mix the two together, or just use both?

makes no diff, i mix them together so it doesnt taste as bad. I suggest vanilla protein because it mixes with just about everything and wont taste bad. The chocolate stuff may sound great but in reality it tastes like a water milkshake poured down a frat boys crack.

Originally posted by: Turin39789I don't want to hijack the exercise thread, I've been working out semi-regularly for a few months now, lost about 15 lbs. gained some muscled and got my body fat under 15%(just). I've been slowing down though and I never had a very well constructed exercise plan, I want to set one up. Should I post a more detailed question here or go that fitness board that the ATOT gurus seem to hang out on. (Where is that again?)

if you wanna message me your stats (wt, age, current routine, goals, bf%, eating habits, etc) then id be happy to give you some ideas and at least point you in the right direction.

 

[SludgeFactory]

It's as important to lift now as it would be if you were actively bulking. Anything you can do to try to spare muscle tissue from being catabolized while dieting. This becomes more of an issue the lower your bodyfat goes, as already pointed out.

In practical terms, lifting weights burns a tremendous amount of calories, and you continue to get some metabolic benefit for hours following the workout. The popular idea that simply having muscle mass will cause you to burn calories all day/night is overrated. It's the active use of that tissue that really chews up the energy.

You will not gain significant muscle mass on a hypocaloric diet (unless you're hormonally gifted I suppose). You'll probably get some small beginner gains or some muscle memory gains if you had lifted quite a bit previously, but that's about it.