I've been going to an Olympic Lifting class 3x/week for a month now (not crossfit), and though I can tell I'm gaining strength by adding weight, I don't feel like I'm losing much fat?
Besides my 70/30 paleo eating which must/will improve, I'm wondering if I need more cardio to supplement fat loss? A few years ago, I was 30lbs lighter (gained a bunch last year) and achieved fat loss and muscle gain in 11 months mostly by cardio and diet alone (muay thai).
I'm wondering if I'm either not giving myself enough credit because it's only been one month, or if adding something like cardio to my weight lifting will help to maximize the results (in addition to eating)? *Bonus question: is it more difficult for me to lose the 30lbs I gained in one year compared to the fatloss I experienced beforehand? Thank you in advance! stats: female, 26 years old, 170lbs, 5'5ft, 48.5% body fat, looking to lose at least 20% body fat
asked byShanynEats (0)
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on June 07, 2014
at 04:09 PM
Are you combining your lifting with an intermittent fast? You might try that if you want to avoid cardio. However, sprints, hills and bleachers are not the same as running and walking. Interval training is a form of high intensity training (or is that the other way around?). So you might consider getting a warmup and do some high intensity interval training and keep it up until you're in a pool of sweat. Do it just like lifting... half a minute on, half a minute off... or even longer to rest when you're starting out.
Some odd, fun and unusual exercises you can do between workouts: http://www.youtube.com/watch?v=Rx_Zy4x9TTw&list=PLDracXdlKk5Lk6yyw-y4pQ0X_dclToLjO
on June 05, 2014
at 02:25 PM
For the vast majority of people, heavy lifting alone is not going to be sufficient to illicit any sort of significant fat loss. Even assuming you're in a caloric deficit, it's still hard to drop a significant amount of fat with just strict dieting alone. It can be done, yes, but (1) it takes a lot of time (2) cardio only amplifies results in several ways. First, is that cardio will also increase insulin sensitivity and therefore allow you to better partition calories that you do eat (For instance, carbs into glycogen, fat as fuel, and protein as a catalyst for muscle repair). Second off, cardio burns calories and therefore means you can increase calories (a little), which allows you to intake more nutrients and therefor remain more nourished on your diet. (3), it just simply speeds up the process. No one wants to remain in a deficit for years on end. If you do daily cardio and vary your intensities and types, from my own personal experience I would say that you can at least half the time it takes to get lean. And (4) lengthy cardio stimulates growth hormone secretion ("fountain of youth hormone") significantly more than weight training ( http://ergo-log.com/lengthy-cardio-training-stimul... ). (5) Sweating is good for guys' hair as it eliminates DHT build up on the scalp, which can contribute to premature balding (I sweat way more when i do cardio than when i weight train). (6). It improves mood. Cardio releases endorphins in your brain that make you feel fantastic (exercise induced Nootropic factor or something like that, aka "Runners high"). (7) Running improves bone health.
Those are just 7 important reasons to do cardio. Do it. Also, for good measure, I'd like to add that Mark Sisson is a phony :P
on June 04, 2014
at 06:58 PM
Keep it simple! Get strict on your diet. I had great success doing the Whole30!
Also, I've read that adding sprints can accelerate weight loss.
on June 03, 2014
at 02:01 AM
I'm going to give you advice below. Until you can obey the first rule, don't move to the second rule; until you can follow the second rule don't go to the third, etc. If you won't take this advice then don't even bother reading the rest of my response.
- Increase your physical activity, burn at least 400-700 (minimum) calories daily by walking or running or biking or swimming, Muay Thai or any other physical activity / sport that you enjoy.
- Cut out simple sugars and artificial sweeteners for 100% of your diet 100% of the time. There is no reason to eat these indulgences when you could eat real food ever when you're trying to lose weight.
- Minimum 18% of daily calories must come from protein. Absolutely no more than 30%.
- Eat more fibrous complex carbs (beans/whole grains). Eat more vegetables.
- Don't snack.
- Measure and limit your daily calories in/out.
Assuming you don't have an underlying medical condition following the above steps TOGETHER will result in however much fat loss you desire and it's not even controversial. Almost any medical doctor would agree with that advise. In fact I encourage you to take any advice you read here to your doctor FIRST and talk it over with him to ensure it is a good idea.
To answer your first question though, NO, heavy lifting alone is absolutely not enough for substantial fat loss.
on June 01, 2014
at 03:41 PM
In my experience calories are king. I got up to 245lbs by drinking gallons of beer weekly, eating pizza and pasta and drinking soda. I changed my diet to wild salmon, free range chicken, fat free yogurt with blue berries and granola. I also ate tons of watermelon and grapes. breakfast consisted of egg whites in evoo, or one cup of multigrain cheerios with a small amount of fat free milk. I ate 4-5 times a day and wasn't hungry. I barely exercised maybe 3-5 miles light jog a week for the first 5 months. I lost 95lbs in 10 months. The reason I am telling you this is your apparent stalled weight loss mostly likely is from the quantity ofccalories you're taking in.
on June 01, 2014
at 01:35 PM
Actually the Calories-In-Calories-Out theory is a myth. I can debunk it in two sentences:
1) "Since when you sleep, you only burn your Basal Metabolic Rate, to lose lots of fat, you shouldn't sleep, that way you'll burn lots more calories." 2)If you actually try this, you'll find yourself as insulin resistant as a Type II Diabetic, become ravenous in an attempt to stay awake, and actually gain far more weight.
Further, we don't eat calories, we eat food. If you try to break things up into just calories, you'll find they have totally different effects on our bodies. 100g of fat doesn't have the same effect as 100g of carbs, nor 100g of protein. Even if you account for the energy difference of 4cals/g of carb/protein vs 9cals/gram of fat and eat 100cals of fat vs 100cals of protein vs 100 cals of carbs, the effects are completely different.
Even if you take just one of those macros and break it up, 100 cals of MCT oil have a completely different effect than 100 cals of SFA, or 100 cals of MUFA. If you don't believe me, take 100g of ricin - a protein, and feed it to a rat. Next take 100g of whey protein powder and feed it to anther rat - you'll need two rats, not just to have a control subject, but because the first one will die. Ricin, while a protein, is extremely toxic.
Calories aren't interchangeable.
Our bodies don't work like bomb-calorimeters, there are lots of factors, driven by tons of hormones including insulin, leptin, ghrelin, melatonin, cortisol, as well how well our thyroids function, the amount of carbs we eat and so forth, how many amylase genes we have, and so on.
Yes, calories do matter at some level, but only when you're talking about a huge increase or decrease of calories.
Additionally, I just ran across this:
Turns out, some people do much better on a high fat diet, others on a high carb diet. Some with light exercise, others with high intensity exercise.
Many people, myself included, do great on a high fat low carb diet, but if we go down to ZERO carbs, we get in trouble. Our thyroids shut down, producing mostly rT3 and rT4 instead of actual T3 and T4, we get lethargic, as if we were ready to hibernate, and put on the pounds of fat. If we skate just slightly above that, say at 50g/carbs a day, we do great.
Others can easily lose fat on a low fat diet. It's all in the genes. You could get your DNA sequenced via 23andme or Ancestry.com, then unzip the file and search for those SNPs in the article above, or you could just try it... Mostly, it turns out that those of us who become fat on a SAD diet are more likely to lose fat on a HFLC diet precisely because the SAD is an extremely high carb diet.
The value of exercise is to a) move your lymph around so you can detox your body (with that, sweat is also a detox mechanism), b) raise your heart rate so blood can go throughout your body and oxygenate all tissues, even those that normally don't get much oxygen because they're at the ends of capilaries that are hard to reach, c) break down muscle tissue and rebuild it later when we rest d) feels awesome (endorphin release), e) increase sleep pressure so you have a good night's sleep.
Building muscle is the key to raising your basal metabolic rate. The more muscle you have, the more you burn around the clock. But to build muscle, you must stay in mTOR, and this means you'll also gain some fat along with it, then to lean out, stay in AMPk... that is, to do it right, you'd do cycles of bulking and leaning. See my other answer here:
on May 31, 2014
at 09:37 PM
The way you lose weight is by burning more calories than you consume.
If you are consuming in excess of what you are burning it does not mater if you work out 24 hours a day 7 days a week. Why exercise is valuable is that it raises your metabolism so you burn more than you otherwise think you are. ( Offsetting into the negative )
You can't exercise your way out of a bad diet.
On another note, depending on your practice, weight loss can be slow. If you are working at a deficit of only a couple hundred calories a day it can take 2 weeks to lose a pound of fat. That pound of fat loss can easily be hidden by water weight shifts, so the short term analysis of weight loss/gain can be ambiguous.
TL:DR - DO THE MATH. :D
on May 31, 2014
at 09:02 PM
Weight loss is 80% diet and 20% life style (sleep, exercise, movement, etc). Cardio helps me with hormonal balance -- I think I definitely feel better with cardio -- but weight loss is about diet.
on May 31, 2014
at 08:44 PM
I'll answer the bonus question first
Is it more difficult for me to lose the 30 lbs I gained in one year compared to the fat loss I experienced beforehand?
No... fat has no memory effect.
I lost 30 lbs (220 to 190, 6') in ~ 7 months.... no real cardio other than walking ~ an hour a day. No weight training either...pretty much all diet. I ate very clean.. no junk, except on 'cheat days' which I gave up pretty quickly.
Have you checked your calorie input? Have you estimated your output? Are you sure you're in calorie deficit? Have you lost any inches on your waist? The tape is often better than the scale.
My swag, at 70/30 you're too "un-paleo" AND you're likely eating too much....but just a guess. But OTOH, are you tired? Hungry? Are workouts too hard, stressful?