Want to get into weightlifting, need to know the basic equipment

[exdeath]

I'm 29, I weight around 230 right now. I am around 6' 2". I believe I fall within the Category I obese. I used to overeat and eat a lot of sweats and junk. Potato chips, cookies etc. I've significantly trimmed down my food intake. I'm taking a daily multivitamin and 725MG of omega 3 daily. I've been doing this so far at 2 weeks. I haven't seen any significant change in weight. I'm not sure when I will start seeing it. The biggest problem I had within the first week was after eating a sensible meal I would have a desire to continue eating, even though I"m full. The hunger feeling seems to bother me less. I guess my body is getting used to it.

You need cardio to burn fat and lose weight. Weight training only will INCREASE your weight from it's current value via muscle mass and your new muscles will just be hidden under fat. Lifting or not, your top priority should be working up to running 30 mins a day, 5-7 days a week, or similar (biking, jump roping, swimming, skating, anything working hard and getting your heart rate going). Lifting weights, doing pushups, situps, starving yourself, etc DOES NOT REDUCE FAT!

As for results, it will take at least 6 months for visible results. But you'll start feeling better in two weeks. A normal healthy weightloss plan is 1 lb a week, and even after a month the small 4 lbs of real loss can be obscured by wide swings and variations due water retention, salt, etc. hence it takes a few months for solid visible results. Patience and persistence. You can't undo 15 years of bad habits in a week.

To address hunger, you need to eat MORE. That is eat 6 healthy small portion low calorie,fat,sugar high protein,fiber meals a day and don't starve yourself. You'll need to use online resources to learn about BMR, how much protein and calories you need in a day, etc, for your weight, height, age, and activity. If you are not eating enough, you'll be wasting time and end up gaining weight instead of losing due to metabolic crash and feeling exhausted and sore for no reason. Once your body gets used to your new meal schedule, you will adjust and not feel hunger or desire to eat at all, Just make sure you stick to schedule, hungry or not, to keep it that way.

 

[Pantlegz]

You need cardio to burn fat and lose weight. Weight training only will INCREASE your weight from it's current value via muscle mass and your new muscles will just be hidden under fat. Lifting or not, your top priority should be working up to running 30 mins a day, 5-7 days a week, or similar (biking, jump roping, swimming, skating, anything working hard and getting your heart rate going). Lifting weights, doing pushups, situps, whatever DOES NOT REDUCE FAT!



To address hunger, you need to eat MORE. That is eat 6 healthy small portion low calorie,fat,sugar high protein,fiber meals a day and don't starve yourself. You'll need to use online resources to learn about BMR, how much protein you need, etc, for your weight, height, age, and activity. If you are not eating enough, you'll be wasting time and end up gaining weight instead of losing due to metabolic crash and feeling exhausted and sore for no reason. Once your body gets used to your new meal schedule, you will adjust and not feel hunger or desire to eat at all, Just make sure you stick to schedule hungry or not to keep it that way.

The bolded part is absolutely false. Actually resistance training increases the metabolism more and longer than cardio. It also increases BMR because increased muscle mass need nutrients to stick around. You man gain weight but unless you need to make weight for something specific the number on the scale doesn't mean anything. If you look better who cares what you weigh? I'm 6' and ~230lbs, still, and the only reason I want to be lighter is to make weight for tournaments. People get to hung up on numbers instead of what matters.

no need to eat smaller meals, unless you want to. Or if it helps control cravings/over eating leangains is a perfect example of his and the site has tons of research to back up his methods.

 

[exdeath]

The bolded part is absolutely false. Actually resistance training increases the metabolism more and longer than cardio. It also increases BMR because increased muscle mass need nutrients to stick around. You man gain weight but unless you need to make weight for something specific the number on the scale doesn't mean anything. If you look better who cares what you weigh? I'm 6' and ~230lbs, still, and the only reason I want to be lighter is to make weight for tournaments. People get to hung up on numbers instead of what matters.

no need to eat smaller meals, unless you want to. Or if it helps control cravings/over eating leangains is a perfect example of his and the site has tons of research to back up his methods.

I'm not saying hitting the weights isn't a good idea, but if the goal is to lose the pot belly and flab, all the weights in the world aren't going to produce the desired results. Must have cardio, which can also be done every single day, unlike weights which are typically every other day.

 

[Pantlegz]

Why wouldn't they? What is so special about cardio that makes it burn fat that resistance training doesn't provide? Most weight loss is diet related anyway but both cardio and resistance training increase metabolisms and when the body needs energy it burns fat. Look at oly lifters, while they're thick they're also ripped. Hell I'd consider myself more of a power lifter and I've got visible abs... from being a fat ass 260+. My cardio work is limited at best.

 

[exdeath]

My cardio work is limited at best.

Martial arts and belt testing (ref to your recent thread) is cardio. Someone engaged in a physical activity like sports or martial arts is getting "free" cardio and will say "I don't do cardio" because they don't deliberately go out for a run every morning, etc.

Someone who's goal is weight loss, who sits in front of a computer all day, hits the gym and bench presses 3 days a week, and goes back home to the computer, is going to be disappointed with the results, especially short term.

 

[Pantlegz]

I don't really consider BJJ cardio but I guess it fits the bill. The issue with your statement/generalization is the person would have the same results with cardio in similar situations. Like I said, diet is going to determine 90% of weight loss. Even in my most strenuous exercise I'm not going to burn more than 500 maybe 750 calories if I'm lucky. Similar with cardio, people will run for 30 min and go get a big mac thinking they're doing something positive but continue to not lose weight. Both work, but without diet to back it up it's all worthless.