Will weight lifting help me lose weight?

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    Feb 03, 2015 1:48 PM GMT
    I'm currently about 240 lbs, which is pretty overweight for a guy my height (I was 253 at the beginning of the month, but I've lost about 13 pounds since starting this new diet program I'm trying and doing a bit of cardio). I do have a pretty large frame/thick bones though, so most people seem shocked when I tell them how much I weigh because I guess I don't appear to be as "fat" as the scale says I am lol.

    I know the number on the scale isn't everything, but I do feel like I'm too big so I want to slim down/burn fat while also putting on some muscle.

    My fear about starting a weight lifting routine is that I'll just put on muscle and become even bigger/heavier, which I don't want.

    What type of routine would you recommend for someone who's looking to slim down but also tone up a bit?
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    Feb 03, 2015 2:18 PM GMT
    Yeah - serious weight-lifting (or any heavy exercise) will help you lose weight - and turn some fat into muscle - as long as you don't increase your food intake - and especially carbs - Cut out as many carbs (except fruit and bvegetables) as you can - NO pasta/cake/cookies/icecream/sugars/orange juice (eat oranges instead of drinking juice.)
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    Feb 03, 2015 2:50 PM GMT
    i think it is wonderful what you are doing. More important to continue expressing an interest in your health and mind. Find stuff you enjoy doing.
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    Feb 03, 2015 5:28 PM GMT
    Lifting (especially heavy) will build muscle, increase metabolism and burn calories and fat 24/7.

    It will also improve sleep, regulate mood, decrease depression/anxiety and increase libido (significantly).

    In addition, avoid any "white food" ie: refined sugar, flour, pasta, rice. Eat all the fruit and vegetables you want. NEVER go hungry (you will hate it) but eat whole grains, clean proteins etc.

    The sooner you start the sooner you will see results.

    Good luck!
  • Destinharbor

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    Feb 03, 2015 5:38 PM GMT
    Ya, this^^^, Cash. Lifting doesn't burn as many calories as it seems it should but the effect stays with you 24/7 if you work out often enough. You might gain some muscle weight while trying to shed fat but so what? You'll know what's going on by just looking in the mirror. And that's the best motivator of all. Think of it as body sculpting. But also do a respectable amount of cardio both before AND after your lifting. And I like protein shakes (powder with water, 100 calories MAX and no less than 40 grams of protein). These can sub for a couple of your meals which should be maybe 6. Though there's some new evidence that unless you have a very fast metabolism, which you probably don't if you're overweight, that the number of meals is less important than total intake in any 24 hours. What you don't want is for your body to slow down to scarcity mode. Good luck!
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    Feb 03, 2015 6:30 PM GMT
    Muscle doesn't take up as much space as fat. And, the more muscle you have, the more calories you will burn. Forget about the scale. Are those tight jeans getting looser?
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    Feb 03, 2015 8:58 PM GMT
    recall the OP is 5'9" 240lbs, lost 13 pounds

    the first 13 pounds probably came off easy. Your body will slow down and more weight loss will be more difficult.

    Write down for a few days what exactly and how much you eat. Google the calories you took in per day. If its less than say 2000 or 1800 calories you loose weight. You want to step up this tracking there are iPhone apps, discussed here at realJock that will track food, exercise and supplements.

    a good effort at the gym may burn 600 calories. Thats two candy bars. best way to loose weight is dont eat. Lite exercise, cardio, is always good and force your metabolism not to slow dwn so. Exercise will also develop a improved sense of balance. Not possible to loose significant weight and gain muscle mass. So make a choice and follow through. you need to be slightly gaining weight to gain strength muscle mass.

    in not eating as much as before try to eat better foods, avoid alcohol. there is a ration of carbs protein and fat your body needs so dont eat just one thing. eat more often small portion. go through the kitchen and toss the junk food out. buy some protein powder, On Gold is a good brand. Whey protein digests quick (right after a work out), casen protein is slower (before bed kinda thing)

    have a goal, say you want to wear a size 32 or whatever. This is america where the population is way over weight. No one will ever here die going on a diet. You lost 15 pounds already, after a total of say 40 pounds time to talk to a trainer at the gym and see what YOU want to do next.
  • Destinharbor

    Posts: 4435

    Feb 03, 2015 9:12 PM GMT
    I keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?
  • SnowSpirit

    Posts: 21

    Feb 03, 2015 11:12 PM GMT
    You say cut out pasta, but what about whole grain pasta?
  • NoFLFitGuy

    Posts: 44

    Feb 04, 2015 12:09 AM GMT
    ant811 saidI'm currently about 240 lbs, which is pretty overweight for a guy my height (I was 253 at the beginning of the month, but I've lost about 13 pounds since starting this new diet program I'm trying and doing a bit of cardio). I do have a pretty large frame/thick bones though, so most people seem shocked when I tell them how much I weigh because I guess I don't appear to be as "fat" as the scale says I am lol.

    I know the number on the scale isn't everything, but I do feel like I'm too big so I want to slim down/burn fat while also putting on some muscle.

    My fear about starting a weight lifting routine is that I'll just put on muscle and become even bigger/heavier, which I don't want.

    What type of routine would you recommend for someone who's looking to slim down but also tone up a bit?


    I lost 200 lbs in 9 months - and for all but 3 weeks I was lifting at least 3-4 times per week.

    I seriously doubt you will gain on the scale if you are on a properly balanced diet with the goal of fat loss (you do not want weight loss, you want fat loss - BIG difference). But, when you gain muscle mass, so what? If you become bigger, it will be in good ways and in good places and help you in your end goal. In the end, it will be better for you as it is more metabolically active tissue 24/7.

    But, I found that if your diet is on, you will lose the fat and prime your body, so that when you increase caloric intake - as long as you are lifting hard, you will make some great muscle mass gains. And the scale may not change at all.
  • NoFLFitGuy

    Posts: 44

    Feb 04, 2015 12:18 AM GMT
    Destinharbor saidI keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?


    It is possible in someone who has never worked out before as their body responds to the stimulus for the first time. But for 99.99999% of people, once the cals drop below what you are burning off in BMR and activities for energy, it is extremely difficult to do both.

    Let's take your example. If 2000kCals is a caloric deficit for you, your body is going to respond in several ways. Your body will burn the carbs you take in, as well as the protein and fat for energy. It will not say "hang onto this protein for muscle building." Rather, it will respond, "Burn it. I need fuel." Also, it will tap into fat stores. But, and badly, it will also tap into metabolically active tissue and burn it to reduce your BMR to bring your intake calories into balance with your burn calories. Your bodies goal is to burn enough muscle (and not rebuilt it) so that it will not have to touch fat stores (i.e. when weight loss slows to a halt).

    To stop this from happening, you must force your body to hold on to muscle mass through using it. Working out and taking in enough to make repairs. Holding onto what you have in a calorie deficity is a different thought than trying to build while in a caloric deficit. If you catabolize too much muscle while in a deficit, your body literally has nothing left to rebuilt the muscle fibers you damaged through your workouts, much less build anything new. And you lose muscle mass even more than you otherwise would.
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    Feb 04, 2015 12:59 AM GMT
    NoFLFitGuy said
    I lost 200 lbs in 9 months - and for all but 3 weeks I was lifting at least 3-4 times per week.


    Are you freaking kidding me
    That's crazy, like trying to kill yourself crazy.
    WOW...9 months?
    Without gastric?
    Amazing
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    Feb 04, 2015 2:15 AM GMT
    SnowSpirit saidYou say cut out pasta, but what about whole grain pasta?


    Whole grain pasta (and bread) should be fine- I especially reccommend quinoa pasta.
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    Feb 04, 2015 2:17 AM GMT
    Destinharbor saidI keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?


    You can and will absolutely do both -- but it requires really maintaining a workout regimen and careful diet.. I don't mean deprivation just an overhaul of what you eat.
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    Feb 04, 2015 2:22 AM GMT
    Destinharbor saidI keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?


    It's true. It's almost impossible.
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    Feb 04, 2015 2:40 AM GMT
    Radd said
    Destinharbor saidI keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?


    It's true. It's almost impossible.


    That has not been My experience at all. It may have to do with genetics or metabolism to some extent but how could one increase physical activity without burning fat? Assuming of course one is not fueling with sugar and processed foods.
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    Feb 04, 2015 2:43 AM GMT
    Cash said
    SnowSpirit saidYou say cut out pasta, but what about whole grain pasta?


    Whole grain pasta (and bread) should be fine- I especially reccommend quinoa pasta.

    Isn't quinoa pasta really mostly corn-based with just a tiny percentage of quinoa? (Though maybe one won't get "wheat belly" from a corn pasta.) Related 2010 thread here: http://www.realjock.com/gayforums/955194 I also assumed the "healthiest" wheat-based pasta would be something like sprouted grain pastas (like the Ezekiel brand).
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    Feb 04, 2015 3:00 AM GMT
    Cash said
    Radd said
    Destinharbor saidI keep hearing that you can't gain muscle while losing fat but I really don't understand why. If you take in, say, 180 grams of protein/day and get adequate healthy fats and carbs while staying under 2000 calories, couldn't you gain muscle and simultaneously lose fat?


    It's true. It's almost impossible.


    That has not been My experience at all. It may have to do with genetics or metabolism to some extent but how could one increase physical activity without burning fat? Assuming of course one is not fueling with sugar and processed foods.


    You might be one of the lucky one. Every trainer I've ever had has said the same thing. This is why bodybuilders bulk in the winter and cut in the summer months.
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    Feb 04, 2015 3:09 AM GMT
    eagermuscle said
    Cash said
    SnowSpirit saidYou say cut out pasta, but what about whole grain pasta?


    Whole grain pasta (and bread) should be fine- I especially reccommend quinoa pasta.

    Isn't quinoa pasta really mostly corn-based with just a tiny percentage of quinoa? (Though maybe one won't get "wheat belly" from a corn pasta.) Related 2010 thread here: http://www.realjock.com/gayforums/955194


    I have heard that there are some made with corn but have never seen them. Some do state right on the box that they are corn free so obviously there are some out there that are made with corn.

    While I don't recommend an exclusive diet of quinoa pasta ( or any one thing for that matter) it is a far better alternative to typical white flour pasta.

    Unless you are dealing with a true allergy or sensitivity and maintaining a balanced diet with a wide variety of foods, I can't imagine the "wheat belly" you are referring to being a real issue.

    And if I had a choice between corn on the cob, or even canned corn or cornmeal (i happen to be a fan of polenta with sun dried tomatoes and fresh spinach) I would ALWAYS opt for it over white bread or white rice or pasta.

    It also depends on how hard you work out. Michael Phelps is notorious for eating junk food but, well...look at HIM! LOL!!!
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    Feb 04, 2015 11:22 AM GMT
    One of the best ways to ways to lose weight. Better than cardio. Read some reliable articles.