Would you weight lift while losing weight?

[Alyssa_11]

I was in my best shape this summer but with new priorities I fell off for a few months.

I’ve gained 5kg and I really want to lose the weight. I’m trying to eat in a calorie deficit but honestly it’s been SO HARD to lose.

I really missed weight training so I decided to go back to it. Obviously I can’t eat in a surplus or loads of protein because I’m trying to lose weight.

Question is: should I stop weight training for now and focus on weight loss instead? Or can I lose weight but also slowly get my body back into weight training?

[Кураж]

Losing weight and lifting at the same time is possible just fine, but if you actually want to get in shape, you will need to eat a lot of protein.

On a calorie deficit, a fair amount of the protein you eat will be converted into energy, you don't want to eat too little protein because that + working out will actually only break down your muscle instead.
The main point of a calorie surplus when lifting is making sure that your body doesn't burn up that protein for energy and that most of it will be available at all times for your muscle recovery.

Make sure there is fair amount of protein (30g) every meal you have.
And ideally you want to eat every 4 or so hours.

That, or just spend 2~3 months on a diet, and then start working out again.
Which is honestly the easier approach.

[Alyssa_11]

I mean practically it’s only 5kg it should take 2-3 weeks to lose. It’s either I take a break from working out and focus on that.

Or I still eat a calorie deficit but around 90g protein a day? Would you say that sounds good?

[Alyssa_11]

For reference im 5’7 and currently weigh 65kg

[Кураж]

In your case, ideally like 105~130 grams (or 1.6~2 grams per kg of body weight).
The protein requirements while cutting are very high, higher than even those for building muscle in the first place.

Personally, I go on keto (lack of carbs in the system kills insulin levels which in turn promotes fat oxidation, which is what makes keto so effective for fat loss) and supplement the rest with protein supplements.

You can also just take a break from working out and eat moderate amount of protein (80~) while on a deficit, and that way you will mostly keep the shape you are in now.

[Кураж]

Whether you choose to workout or not, protein is best for weight loss anyway because it keeps you sated the longest.
Of course, avoiding sugars and simple carbs (foods high in glycemic response) should go without saying, they are not only empty calories but also lower your body's ability to actually break down the fat.

[Alyssa_11]

Great thank you

[DonkeyDan]

The issues you might face are the increases in muscle mass against weight loss. As we know muscle density is higher than fat and therefore weights more than fat, so a workout soley in weight training may aee your weight stand still as you burn fat but increase muscle mass. It is best to combine light weight training with cardio and diet to achieve weight loss while preserving muscle mass and maintaining your metabolism at a high level.
HIIT is really good for fast fat burn if you want to drop that 5kg quickly, and then morph the training to include weight training gradually as you begin to approach your target weight.

[Jessica745855]

WEIGHT LIFTING WHEN TRYING TO LOSE WEIGHT IS ESSENTIAL. ESPECIALLY FOR WOMEN. I LOOKED SOOOO GOOD WHEN I WENT TO LOSE WEIGHT PRIMARILY BECAUSE I WAS LIFTING SMALL WEIGHTS; WHICH TONED MY ARMS. MY ARMS LOOKED AWESOME; LIKE THEY DID WHEN I WAS 21 YEARS OLD- WHICH WAS A LONG TIME AGO.

[Alyssa_11]

Great!!! So you didn’t use heavy weights and really challenge yourself Im assuming?

[Flower7]

Weight training will help with weight loss. Especially if you’re not eating a high-protein diet.

[RealMarek]

Have you tried high-intensity interval training? It keeps metabolism elevated for hours after the workout.. Combine that with a healthy diet and it might do the trick. Weight training can help, but might add a little weight from increased muscle mass.

[Alyssa_11]

I’ll look into that thank you

[Who_Is_Your_Man]

Yeah definitely. I have. Builds muscle. Mix of that and cardio and nutritional eating in moderation. I used to be 130kgs at 178cm tall. Now I'm 95kgs. Much healthier. I have gotten in to strength and weight lifting a lot the kast 5 months. What works and feels comfortable to you.

[RawIronhide]

Well I found that I gained weight when I was lifting cuz you put on muscle which weights heavier than fat. Your belly diameter may shrink but the scale is not your friend.

[OddBeMe]

Personal trainers have told me that gaining muscle helps burn more calories. Muscles devour calories and make less space for fat.

[Iron_Man]

You can do light weight training because you’re kind of weak

[Sonorous]

I definitely recommend both at the same time.

[Alyssa_11]

So should I weight train and still really push myself? I don't know if I have that energy because I’m eating in a deficit

[Sonorous]

There is a way you can structure your eating routine to give you energy through the day while also remaining in a deficit or surplus. You've just gotta really prioritize complex carbs or a meal with a good Glycemic load around your workout time. And if it's strength training, then you'd be also be better off carrying a good fast digesting source of carbs like candy. I definitely recommend this video because it has a lot of good info:

https://www.youtube.com/watch?v=8BKbu_s8p1Q&t=668s

and then if you want to hear counterarguments, I defnitely recommend this video:

https://www.youtube.com/watch?v=aTdhalCJBZU&t=361s

[Alyssa_11]

Ah thank your

[Alyssa_11]

Thank you!!

[Sonorous]

No prob! This really helped me a lot back when I could workout more frequently. Def let me know if you have any more questions. I've picked up a lot of good info while trying to looks-max

[Alyssa_11]

Great!

[Naughtyboy71]

Yes keep everything tight

[Waldoe]

exercise helps you lose weight... do not stop