Strength Training for FAT LOSS

[Namekian Maranantha]

What are you doing for fat loss?

God forbid it is strictly Cardio.

Let us examine this topic.

I see this guy at the gym and i had to put him on game about his long sessions on the treadmill. We began talking and i told him...

"For fat loss, that aint going to cut it (as much as strength training). I told him That he's better off picking up some dumbbells and begin lifting heavy as though hes trying to be a body builder.

"Like a body builder?" he questions,

i replied "Yes. Lift weight as though you are trying to build muscle, as though you are going for what is called hypertrophy. Hypertrophy strength training is the route to take for fat loss."

He continues in doubt saying.. "But im fat. How is building muscle mass going to help lose weight to fit into slim clothes if im building muscle. Wont i just get even bigger than i am now??"

Ive notice this is a common thought process when overweight folks hear people making suggestions to build muscle.

That said, I believe Hypertrophy training is the way to go for fat loss.
Some think INTERVAL training
Others think HIIT training and so on....

Anyone else have a take on this?
Any suggested routines we all can put under a "microscope" for public analysis?

 

[TRFG]

That's what I'm currently doing. Strength training plus cardio (stair master) on off days

 

[The ADD]

It depends on the level of fat loss in a way. For people trying to lose a significant amount of fat or change Body comp I'm 100% in agreement. It doesn't even have to be just hypertrophy. PHAT has been

For people that are already lean, lifting might not get them there.

The other methods, walking, intervals, HIIT have there place as well.

 

[NatiboyB]

I standby weight training for fat loss however losing fat doesn't necessarily mean losing weight...You mess around and recomp and end up weighing more.

I decided to go on a recomp recently and have leaned up a good bit but also but on about 5 lbs honestly it's a lot of water weight.

 

[desjardins]

recently I been trying HIIT and cutting WAY back on my drinking.
for HIIT I'm doing sprints on treadmill and kettlebells, seems like it's working. went from 192 to 190 in a couple days
short term goal is 180lbs

 

[SPACE IS FAKE]

recently I been trying HIIT and cutting WAY back on my drinking.
for HIIT I'm doing sprints on treadmill and kettlebells, seems like it's working. went from 192 to 190 in a couple days
short term goal is 180lbs

what's that sprint workout on the treadmill looking like?

 

[NoMorePie]

Do you guys recommend cardio to start a workout? Or only after?

 

[The ADD]

Do you guys recommend cardio to start a workout? Or only after?

Depends on the goal and level of cardio. If you aren't trying to hit certain numbers on lifts then it's personal preference. If you are then waiting until after the workout would seem to be the better option.

 

[Namekian Maranantha]

Cardio after. Hypertrophy strength training is of the most critical if considering fat loss

 

[TRFG]

Do you guys recommend cardio to start a workout? Or only after?

after, other than a 5 minute cardio warm up I don't combine the two on the same day

 

[who killin it?]

german volume training aka lactic acid training

and then do 20 minutes of low intensity steady state cardio after

but if you only hitting up the gym once a week, GVT might kill you. work your way up from a 5X5 routine.

 

[ben anderson]

just lol @ people who take 3-5 months to cut. just do psmf for 1-2 weeks and thats ur entire 5 months worth of cutting. yea you'll feel like shyt and you lifts will go down maybe 10-20lbs. fukk cutting SLOW

 

[Splakavellie504]

just lol @ people who take 3-5 months to cut. just do psmf for 1-2 weeks and thats ur entire 5 months worth of cutting. yea you'll feel like shyt and you lifts will go down maybe 10-20lbs. fukk cutting SLOW

Real shyt bro

 

[-DMP-]

yea I use to do all that cardio shyt when ab season came around, would lose all my gainz and look lanky as fukk, but atleast I had that six pack tho

now I just let the math do the work. Caloric deficit and PHAT/PHUL. avg 2 lbs per week, 3 weeks in.

only going to add cardio when my fat loss slows up.

im never losing gainz again

 

[The ADD]

The other thing about cardio is that it tends to increase hunger so you are almost battling yourself to manage the increase hunger and there isn't a muscle building component so you are getting that benefit if you need to increase cals.