Lifting for Weight Loss

VonDrunk · 05-03-2004, 09:41 AM

Greetings...If I have 30lbs of fat to lose, how feasible is it that I can lose it with lifting and clean diet alone? I am not a big fan of cardio.

Also, if I am totally strict with my lifting and diet, what time frame am I looking at to lose the 30lbs?

Thanks,
VonDrunk

**Prince** · 05-03-2004, 01:11 PM

you can, cardio would speed it up a bit, but it's not necessary IMO.

**CowPimp** · 05-03-2004, 01:26 PM

You can definitely do it without cardio. Cardio is good because it speeds up your metabolism, but adding muscle mass does the same thing.

Dieter · 05-03-2004, 01:38 PM

It can be done.

Look to gaining about 10 pounds of muscle as well, giving an overall weightloss of 20 pounds.

Use a measuring tape as well as a scale to measure your progress.

I you loose 10 pounds acording to the scale, but your arms are 1/4 of an inch larger than before, then you lost more than 10 pounds of fat.

VonDrunk · 05-03-2004, 02:07 PM

Without doing cardio, then I'm thinking my split should include some sort of lifting at least 5 days a week...maybe one muscle group per day...does that sound about right?

Thanks all for the replies

Premo55 · 05-03-2004, 02:41 PM

I'd say 3 days per week if you're just starting out, then up it to four. I'm making this statement assuming that you're new to this, if you're not, then I apologise. I suggest that you build a workout around compound exercises (deadlifts, squats, presses, rows, dips, pull ups, chins)

Peace.

**CowPimp** · 05-03-2004, 04:19 PM

I think people who just start lifting should do a full body workout with lots of compound exercises with free weights at higher reps. This will help you develop your stabilizer muscles so that you can perform lifts with proper form and help prevent injury in the future. Do it 3 days per week, and try to leave a day of rest in between each session (I like doing it Monday, Wednesday, and Friday). I gained approximately 30 pounds in 6 months with a similar routine, although 10 of it was fat. Here is the standard routine that I recommend to beginners:

3 x Full Squats 12-15
3 x Romanian Deadlifts 12-15

3 x Deadlifts 12-15
3 x Chinups 12-15

3 x Bench Press 12-15
3 x Military Press 12-15

3 x Bicycle Crunches to Failure
3 x Reverse Crunches to Failure

Don't forget to keep reading and change your routine frequently. No two workouts of mine are ever exactly the same, although they might be very similar. At first it won't matter, but it will once you become more advanced. I say do this routine for about a month (Or whenever you feel comfortable with form) before you drop to lower rep ranges. 1-6 reps is good for strength, and 8-12 is good for mass. It depends on your body, but these will server as guidelines to help you get started; you will learn a lot about your body as time goes on. Good luck!

VonDrunk · 05-03-2004, 11:20 PM

Thanks for the reply CowPimp...Actually, I have been lifting on and off for years. My main problem has been consistency. I would lift strong for a few months until I would start to see some gains, then for some reason I would just stop. This bouncing back and forth has probably thrown my metabolism out of whack...being why I gained 30lbs of fat.

I am just hoping now that I can drop the fat without doing cardio. I'm not being lazy, I just don't like doing it...I would rather lift

I think my best bet is to start a journal and let you guys see what I'm doing...any and all comments are always welcome. I need to be accountable and this will be a good way to do it.

Thanks everybody for the input!

VonDrunk

bulletproof1 · 05-04-2004, 11:45 AM

I started lifting a couple of months ago. Im not sure what my motivation is, I just woke up 1 day and decided to make a life change. I too need to lose a little fat. Im letting the muscle that Im building knock out the fat for me. I am lifting 5 days a week and doing cardio only when I have the extra energy. Start slow and see what your body can handle. Overworking your muscles will only defeat the purpose. p.s. protein protein protein!

05-03-2004, 09:41 AM	#1
VonDrunk Cardio is Suck Join Date: Apr 2004 Location: South Bay Los Angeles Posts: 70	Lifting for Weight Loss Greetings...If I have 30lbs of fat to lose, how feasible is it that I can lose it with lifting and clean diet alone? I am not a big fan of cardio. Also, if I am totally strict with my lifting and diet, what time frame am I looking at to lose the 30lbs? Thanks, VonDrunk
	"Friends may come and go, but 200lbs is ALWAYS 200lbs" -Henry Rollins

05-03-2004, 01:11 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,983 Blog Entries: 25 Photos: 320	you can, cardio would speed it up a bit, but it's not necessary IMO.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

05-03-2004, 01:26 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You can definitely do it without cardio. Cardio is good because it speeds up your metabolism, but adding muscle mass does the same thing.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-03-2004, 02:07 PM	#5
VonDrunk Cardio is Suck Join Date: Apr 2004 Location: South Bay Los Angeles Posts: 70	Without doing cardio, then I'm thinking my split should include some sort of lifting at least 5 days a week...maybe one muscle group per day...does that sound about right? Thanks all for the replies
	"Friends may come and go, but 200lbs is ALWAYS 200lbs" -Henry Rollins

05-03-2004, 02:41 PM	#6
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I'd say 3 days per week if you're just starting out, then up it to four. I'm making this statement assuming that you're new to this, if you're not, then I apologise. I suggest that you build a workout around compound exercises (deadlifts, squats, presses, rows, dips, pull ups, chins) Peace.
	T DOT O.

05-03-2004, 01:38 PM	#4
Dieter Registered User Join Date: Apr 2004 Location: kansas City Area Posts: 11	It can be done. Look to gaining about 10 pounds of muscle as well, giving an overall weightloss of 20 pounds. Use a measuring tape as well as a scale to measure your progress. I you loose 10 pounds acording to the scale, but your arms are 1/4 of an inch larger than before, then you lost more than 10 pounds of fat.

05-03-2004, 04:19 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I think people who just start lifting should do a full body workout with lots of compound exercises with free weights at higher reps. This will help you develop your stabilizer muscles so that you can perform lifts with proper form and help prevent injury in the future. Do it 3 days per week, and try to leave a day of rest in between each session (I like doing it Monday, Wednesday, and Friday). I gained approximately 30 pounds in 6 months with a similar routine, although 10 of it was fat. Here is the standard routine that I recommend to beginners: 3 x Full Squats 12-15 3 x Romanian Deadlifts 12-15 3 x Deadlifts 12-15 3 x Chinups 12-15 3 x Bench Press 12-15 3 x Military Press 12-15 3 x Bicycle Crunches to Failure 3 x Reverse Crunches to Failure Don't forget to keep reading and change your routine frequently. No two workouts of mine are ever exactly the same, although they might be very similar. At first it won't matter, but it will once you become more advanced. I say do this routine for about a month (Or whenever you feel comfortable with form) before you drop to lower rep ranges. 1-6 reps is good for strength, and 8-12 is good for mass. It depends on your body, but these will server as guidelines to help you get started; you will learn a lot about your body as time goes on. Good luck!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-03-2004, 11:20 PM	#8
VonDrunk Cardio is Suck Join Date: Apr 2004 Location: South Bay Los Angeles Posts: 70	Thanks for the reply CowPimp...Actually, I have been lifting on and off for years. My main problem has been consistency. I would lift strong for a few months until I would start to see some gains, then for some reason I would just stop. This bouncing back and forth has probably thrown my metabolism out of whack...being why I gained 30lbs of fat. I am just hoping now that I can drop the fat without doing cardio. I'm not being lazy, I just don't like doing it...I would rather lift I think my best bet is to start a journal and let you guys see what I'm doing...any and all comments are always welcome. I need to be accountable and this will be a good way to do it. Thanks everybody for the input! VonDrunk
	"Friends may come and go, but 200lbs is ALWAYS 200lbs" -Henry Rollins

05-04-2004, 11:45 AM	#9
bulletproof1 Senior Member Elite Member Join Date: May 2004 Location: * Posts: 2,428	I started lifting a couple of months ago. Im not sure what my motivation is, I just woke up 1 day and decided to make a life change. I too need to lose a little fat. Im letting the muscle that Im building knock out the fat for me. I am lifting 5 days a week and doing cardio only when I have the extra energy. Start slow and see what your body can handle. Overworking your muscles will only defeat the purpose. p.s. protein protein protein!

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