Strength training is generally pretty low volume. Even on the resistance training side, a bodybuilder will do more work and burn more calories. There's a lot of things to account for in the equation of "best way to burn fat" (most notably fatigue), but strength training isn't by any means the standout Best. What it is good for is retaining muscle mass, which is important in its own right. It's worth noting that professional bodybuilders (the people most fanatical about retaining muscle mass while cutting) don't switch to strength training when they cut.
As someone who has been pretty monomaniacal about the benefits of strength training in the past, I think it's good to keep perspective on it. I've known people be far more successful at weight loss than I without weight training.
+2
webguy20I spend too much time on the InternetRegistered Userregular
edited August 2018
An appropriate diet and dealing with any unique health issues a person has is probably the fastest way to losing weight with exercise bringing in the long term boost to metabolism and general overall fitness depending on a persons goals.
It's a lot easier to cut 500 calories than to burn it, especially when a person is just starting down the path to being healthier.
A good example of accounting for multiple factors is HIIT. On paper, HIIT is much more effective than steady state cardio, but it only actually works that way if you ignore fatigue. Since HIIT is one of the most fatiguing forms of cardio you can do, and fatigue is one of the most important factors in training on a cut, doing HIIT on a cut isn't really practical in real terms.
So is Ketamine but that doesn't stop people using it!
0
Donovan PuppyfuckerA dagger in the dark isworth a thousand swords in the morningRegistered Userregular
(I come from a 'horsey' family, and I've never even heard of Absorbine before, my Mum just used to massage her horses and ponies with lanolin when they pulled up sore)
How do I maintain my strength while I concentrates on losing my fat tits and ass?
Or is it a hopeless cause and I should only concentrate on one battle at a time?
If you're gonna go hardcore and set yourself for working out, say, 5 days a week. 3 Cardio sessions up to an hour, with 2 weight training sessions 30 minutes-60 minutes in a week are the way I would advise most people getting started on a program. That would be one session for each day.
The main thing is, get the consistency of working out down before you ratchet up the intensity, don't workout so hard the first day you don't have anything left in the tank for the rest of the week.
I would focus on standard compound exercises like bench press, squat, row and overhead press. If you don't feel comfortable doing those with free weights, by all means use machines till you get used to the movements. When you make the switch to free weights though, be prepared to go down in weight.
As Tube mentioned, your body isn't going to get significantly "weaker" just by focusing on cardio for a training cycle or two.
How much are you looking to lose?
manwiththemachinegun on
0
Casually HardcoreOnce an Asshole. Trying to be better.Registered Userregular
How do I maintain my strength while I concentrates on losing my fat tits and ass?
Or is it a hopeless cause and I should only concentrate on one battle at a time?
If you're gonna go hardcore and set yourself for working out, say, 5 days a week. 3 Cardio sessions up to an hour, with 2 weight training sessions 30 minutes-60 minutes in a week are the way I would advise most people getting started on a program. That would be one session for each day.
The main thing is, get the consistency of working out down before you ratchet up the intensity, don't workout so hard the first day you don't have anything left in the tank for the rest of the week.
I would focus on standard compound exercises like bench press, squat, row and overhead press. If you don't feel comfortable doing those with free weights, by all means use machines till you get used to the movements. When you make the switch to free weights though, be prepared to go down in weight.
As Tube mentioned, your body isn't going to get significantly "weaker" just by focusing on cardio for a training cycle or two.
How much are you looking to lose?
I'm currently at 304lbs. I want to get back to 230lbs and see if I can go even lower.
I've been doing starting strength with the goal of linear progress until I plateou, then switching to another program. My squats, bench, and deadlifts are starting to get up to a decent weight. My power cleans and overhead press are lagging behind but I think it's more of me needing to find someone to coach me proper technique.
I really need to work on my fat cause I'm starting to hit the age where all this excess weight is going to start taxing my body.
I've been doing OMAD and it works wonders. I'm able to wear shirts without my belly peeking out again. Need to work on counting calories cause my neck can easily hit 2000 calories if I'm not careful.
Nutrition is going to be a big deal, but your plan sounds fine. Also, don't knock longer, slower cardio sessions to get those calories down. HIIT as part of a program is effective, but it's not something to go into full throttle if you haven't acclimatized to it.
Slow steady progress with weights is also going to help you keep a good looking shape without getting too much extra skin.
+2
webguy20I spend too much time on the InternetRegistered Userregular
Slow and steady, focus on diet. Two pounds a week has you at 200 lbs by this time next year. Once you get a good groove on training youll be able to eat a decent amount and still lose weight. I recommend hiking on the weekends. Those miles are a great workout and burn a lot of calories.
Today I witnessed a girl almost flee out of the gym because some fucking idiot couldn’t stop talking to her. Leave people the fuck alone in the gym, Christ.
It's anecdotal, but I feel starting strength and strong lifts are both very effective strength building programs that burn fat at the same time.
I would wonder whether this is happening because when people get into an exercise routine they naturally start to pay more attention to their diet and sleep habits and clean both up, which alongside the lifting produces some fat loss.
I know I don't lose a damn pound unless I pay attention to my diet, I can lift my ass off and it doesn't really seem to move the needle.
0
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Most people will naturally increase their caloric intake when they start working out more to match their current set point.
You can monitor your intake. Or you can do a routine that is very difficult to maintain your weight on, like training for an ironman triathlon or 50 km cross country skiing.
I tend to eat more, but usually healthier, more satisfying, and less empty calories (more steak and tacos, less whole bags of chips with beer) after working hard on the gym.
This post brought to you by a bowl of 25 cent ramen with three eggs in it for a bedtime snack
@caligynefob if you haven't already been doing it, don't underestimate the value of spending an hour foam rolling your back or getting a massage from a therapist that specializes in deep tissue and sports athletes
I’ve been doing some concentred lacross ball rolling on the spot, but it’s just symptom treating. A sports masseuse sounds like a great idea though.
Third bench day of the week. Was only planning to do some technique work, however my warmups were flying up, so decided to hit some heavy singles and moderate/heavy amrap.
Ended with the easiest 140kg single in over a year + 120x6 and 130x3 - actually had to check if I was using a 20kg bar.
Hm, the age-old question, how should I change up my training while I cut weight for a month, if at all? I’ve been doing 5/3/1 BBB for about a year since I recovered from an injury, with moderate gains (was too conservative or too lazy about eating in the first half). Now wanting to cut some fat before I go to the beach and then start another bulk.
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Drop the volume on the assistance. You can base on how you're feeling and taper it down as you start to feel like your recovery isn't going well and you're feeling too tired.
In an attempt to "blast my quads" while my shoulders are tight and unwilling to work with me for back squats, I've gone with fronts, front pin squats, and long pauses.
Pins went fine, but man those pauses are hell. There seems to be no real clear consensus on just how long is long enough (I'm seeing some people talking about 20 seconds to build up core and trunk strength and stability, while others say anything more than 2-3 is a waste), but based on experimentation today I think 5-7 seconds is around my maximum. Should be fun, at the very least it'll help my regular squat out and hopefully help me get rid of these bird legs I have
@caligynefob if you haven't already been doing it, don't underestimate the value of spending an hour foam rolling your back or getting a massage from a therapist that specializes in deep tissue and sports athletes
Please learn from my hard experience and test out lotions, powders, and the gloves (if any) that a therapist would be using. I'm doing therapy on my shoulder to fix Impingement and received a deep tissue massage which taught me that I actually have a fairly serious latex allergy by giving me an itchy, red, inflamed patch of skin that lasted for an entire week.
Day 2 back at the gym, and I’ve only lost 15 pounds off my squat!!!! 4 plates this year is still attainable!
I think it’s time to start adding in some good mornings and bridges. Took about a month off after I tweaked my back trying to deadlift more than was smart.
@caligynefob if you haven't already been doing it, don't underestimate the value of spending an hour foam rolling your back or getting a massage from a therapist that specializes in deep tissue and sports athletes
Please learn from my hard experience and test out lotions, powders, and the gloves (if any) that a therapist would be using. I'm doing therapy on my shoulder to fix Impingement and received a deep tissue massage which taught me that I actually have a fairly serious latex allergy by giving me an itchy, red, inflamed patch of skin that lasted for an entire week.
Good advise - will do!
Testing week for bench - supposed to hit 2-3 with 97%
Managed a double with 135kg and would probably have attempted a triple if i had a spot.
I can deadlift relatively pain free if I’m real careful like with my technique. Also not locking out makes a big difference as I found out on the last amrap.
I shouldn't be surprised but using as slingshot with dips really does soothe a crabby shoulder. If you pause at the bottom it minimizes the bounce and you really can fry your triceps because you're not worrying about going too low.
Edit: also dead stop squats off pins can suck my ass, they're the worst.
Posts
Or is it a hopeless cause and I should only concentrate on one battle at a time?
Strength training is literally the best way to get rid of fat.
Keep lifting, reduce calories gradually. Your strength will go down on a cut, but it comes back.
Not really.
I thought that from an exercise/activity side of the equation strength training burns more than any other type of exercise.
As someone who has been pretty monomaniacal about the benefits of strength training in the past, I think it's good to keep perspective on it. I've known people be far more successful at weight loss than I without weight training.
It's a lot easier to cut 500 calories than to burn it, especially when a person is just starting down the path to being healthier.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
It feels amazing
Nah, Absorbine. Although I can’t say I’m familiar with tiger balm.
But it was totally during a bro finisher to a very bro upperbody day
Seinfeld references aside, Tiger Balm is fucking great for sore muscles. Rub that shit in but real good and all your worries just float away.
EDIT: This is the shit you want, in the little hexagonal jars: https://www.amazon.com/Tiger-Balm-Strength-Relieving-Ointment/dp/B00G5MU9I0/?th=1 I have no idea about the efficacy of the newer stuff in the plastic squeeze tubes.
Yeah, but Absorbine is for horses
So is Ketamine but that doesn't stop people using it!
If you're gonna go hardcore and set yourself for working out, say, 5 days a week. 3 Cardio sessions up to an hour, with 2 weight training sessions 30 minutes-60 minutes in a week are the way I would advise most people getting started on a program. That would be one session for each day.
The main thing is, get the consistency of working out down before you ratchet up the intensity, don't workout so hard the first day you don't have anything left in the tank for the rest of the week.
I would focus on standard compound exercises like bench press, squat, row and overhead press. If you don't feel comfortable doing those with free weights, by all means use machines till you get used to the movements. When you make the switch to free weights though, be prepared to go down in weight.
As Tube mentioned, your body isn't going to get significantly "weaker" just by focusing on cardio for a training cycle or two.
How much are you looking to lose?
I'm currently at 304lbs. I want to get back to 230lbs and see if I can go even lower.
I've been doing starting strength with the goal of linear progress until I plateou, then switching to another program. My squats, bench, and deadlifts are starting to get up to a decent weight. My power cleans and overhead press are lagging behind but I think it's more of me needing to find someone to coach me proper technique.
I really need to work on my fat cause I'm starting to hit the age where all this excess weight is going to start taxing my body.
I've been doing OMAD and it works wonders. I'm able to wear shirts without my belly peeking out again. Need to work on counting calories cause my neck can easily hit 2000 calories if I'm not careful.
Slow steady progress with weights is also going to help you keep a good looking shape without getting too much extra skin.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I would wonder whether this is happening because when people get into an exercise routine they naturally start to pay more attention to their diet and sleep habits and clean both up, which alongside the lifting produces some fat loss.
I know I don't lose a damn pound unless I pay attention to my diet, I can lift my ass off and it doesn't really seem to move the needle.
You can monitor your intake. Or you can do a routine that is very difficult to maintain your weight on, like training for an ironman triathlon or 50 km cross country skiing.
This post brought to you by a bowl of 25 cent ramen with three eggs in it for a bedtime snack
If i hit 200 by end of year Ill be estatic.
Third bench day of the week. Was only planning to do some technique work, however my warmups were flying up, so decided to hit some heavy singles and moderate/heavy amrap.
Ended with the easiest 140kg single in over a year + 120x6 and 130x3 - actually had to check if I was using a 20kg bar.
Pins went fine, but man those pauses are hell. There seems to be no real clear consensus on just how long is long enough (I'm seeing some people talking about 20 seconds to build up core and trunk strength and stability, while others say anything more than 2-3 is a waste), but based on experimentation today I think 5-7 seconds is around my maximum. Should be fun, at the very least it'll help my regular squat out and hopefully help me get rid of these bird legs I have
Please learn from my hard experience and test out lotions, powders, and the gloves (if any) that a therapist would be using. I'm doing therapy on my shoulder to fix Impingement and received a deep tissue massage which taught me that I actually have a fairly serious latex allergy by giving me an itchy, red, inflamed patch of skin that lasted for an entire week.
I think it’s time to start adding in some good mornings and bridges. Took about a month off after I tweaked my back trying to deadlift more than was smart.
Good advise - will do!
Testing week for bench - supposed to hit 2-3 with 97%
Managed a double with 135kg and would probably have attempted a triple if i had a spot.
Then did close grip bench for 5x10 with 90kg.
Deadlift: 3 waves with 80-85-90%
I can deadlift relatively pain free if I’m real careful like with my technique. Also not locking out makes a big difference as I found out on the last amrap.
Edit: also dead stop squats off pins can suck my ass, they're the worst.
I will of course be doing them way more now.
Dead stop anything is a huge pain in the ass.
Because I had to endure squats I decided to reward myself with a heavy bench press single with 140kg. Then did hack squats and lat pull downs.