Strength Training for FAT LOSS

[puppetmaster]

I try to stick with whatever I was doing to gain size and let diet cardio (cardio was Stairmaster, Sled Drags, boxing/jump rope this past winter) cover the fat loss.


Reason was if I keep things consistent it's easier to narrow down the culprit if fat loss stalls

Joints ache all the time or cloudy brain (hydration)
your strength starts dropping too quick or if you're a miserable b*stard all the time (calorie deficit is too much)


Etc


If it's just someone overweight who has been a couch potato honestly just getting them moving is gonna be enough to at least start the ball rolling.

If they're REALLY overweight I start them em on an excersize bike of some kind and since often times their feet pronate pretty bad and that's the easiest way to not have them come back in a few weeks complaining about their knees/back. Just to get them used to really working while keeping them safe. Weight training is king IMO but it's dangerous to force it on folks who aren't ready. That's why there's so many memberships being paid for but not used

 

[semtex]

Diet and just move more

 

[Bunchy Carter]

I do strength training for fat loss and add cardio.

I do about 15 to 30 mins, on the elliptical machine or run. Then I hit the weights for about 30-40 mins, but I take minimal breaks to keep my heart rate up and I also do two exercise at the same time.

But you have to find out what works for your body

 

[dora_da_destroyer]

i really don't get why men seem so against doing both...is it because yall mostly focus on muscle mass?

 

[MustafaSTL]

i really don't get why men seem so against doing both...is it because yall mostly focus on muscle mass?

Dem gainz

But yeah I did this about 2 years ago, strictly lifted and cut calories. I lost about 20-25 pounds without losing any muscle mass.

 

[The ADD]

i really don't get why men seem so against doing both...is it because yall mostly focus on muscle mass?

Basically. I lost my initial weight of doing that and people thought I had acquired a residence in Virginia

 

[desjardins]

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

i started doing 1 minute sprint and 1 minute rest but that was a struggle
so i cut it down to 30 seconds sprint and 30 seconds rest. i do it until i feel like i'm bout to throw up
this bol illustrates how you can do it on a treadmill

 

[Kyle C. Barker]

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.

Just read up on gvt.

I think I might like this.

 

[Vinny Lupton]

What are hypertrophy and all them acronyms? PHAT, PHUL, etc

 

[Remote]

If the goal is weight loss, people can lose weight with just cardio.
If the goal is a change in body composition, then strength training is necessary.

Otherwise people will just be skinny-fat.

 

[Cadillac]

not really fat but could cut down sum shyt and turn into muscle

for the past years its been off and on with me and the gym. But for the past months i been consistent and aint quitting.

 

[Kyle C. Barker]

I think hiit (airdyne bike, battle ropes, hill sprints) and intense weight lifting (compound moments) are great for amping up your metabolic system. You get epoc and hypertrophy which is great for a cut.


So why not have both

My hours of sleep are shyt though



But I'm about that vanity though so fukk it

 

[Kyle C. Barker]

What are hypertrophy and all them acronyms? PHAT, PHUL, etc

I just googled those terms. It basically means going all out like a motherfukker

 

[ImGucci]

You burn the most fat lifting weight, took me a while to realize it.

I use to do cardio a lot, but you will lose girth, but you will still have a gut. You will just get skinny fat.
Which means you'll look slim, but you will still have a gut.

I'm guessing when you say , you want to lose your gut. You will need to lower your BF%, which is done more by lifting weight and building muscle.


But the weird thing about building muscle is you have to eat a certain amount of calories to get the most gains. So I would recommend getting a fitness app , or myfitnesspal which will let you know how many calories you need to eat a day to reach a certain weight.
I was surprised after I used it, it told me I need to eat more calories, not less, to get the most gains. And since I've been eating more while working out, my gut has gotten a lot smaller.

 

[Vinny Lupton]

I'm about to get on this PSMF wave. Been doing my own googles but any tips and tricks the crehs got would be appreciated and repped