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I have seen a couple comments about potentially weight training after they lose weight. While nutrition is the bulk of the battle, I spent many months building muscle before I started my cut because every lb of muscle helps increase your metabolism to burn fat. So now I’m able to eat 1600+ calories and be in a calorie deficit and lose about 1lb /week. My total daily energy expenditure (TDEE) is about 2100 calories. That’s how valuable muscle is! 😀
Weight training is the #1 key to weight loss in the short and long term. Which can be accomplished in as little as 2X/week of the proper training plus walking the rest of the week.
For women afraid of getting “bulky”, I see that someone posted a picture of Dana Bailey. It takes years of dialed nutrition (weighing and measuring every gram of protein, carb and fat and calorie) and hours every week in the gym to get those types of muscle gains for a woman.
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1495 kcal
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Fett: 49,07g | Prot: 121,63g | Kolh.: 111,97g.
Frukost: Costco Organic Greek Yogurt, Kirkland Signature Creamy Almond Butter, Kirkland Signature Organic Frozen Blueberries, Legion Whey+, Vital Proteins Collagen Peptides, Kirkland Signature Organic Walnuts, Earthbound Farm Organic Baby Spinach. Middag: New Belgium Brewing Fat Tire Amber Ale, Whole Foods Market Pinto Beans No Salt Added, Butcher Box Ground Turkey, Siete Cassava Flour Tortillas, BelGioioso Fresh Mozzarella Pearls, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots). Snacks/Annat: Yasso Frozen Greek Yogurt - Mint Chocolate Chip. mer...
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 Kommentarer
I think that is something I need to do. I walk 2x 30 minutes everyday. Normally there is 1,000 calorie deficit, yet the weight loss is relatively slow.
30 maj 21 av medlem: LambiePi
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nice in July I do another stress test other than that I can only walk
30 maj 21 av medlem: ridemariel
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Informative post...Thanks! God bless
30 maj 21 av medlem: donniemae
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I like Dana Bailey. I'd like to have muscles like her, but I can only go to the gym twice a week, some weeks 3 times a week do to my work schedule
30 maj 21 av medlem: RN16
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100% agree! Exactly how I try to work...
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Is there a way to weight train with body resistance? I don't have any weights at home and I don't go to the gym because of the pandemic. 🤷
30 maj 21 av medlem: smd235
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30 maj 21 av medlem: davidsprincess
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30 maj 21 av medlem: mandosteve6300
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💯 words of experience and sound reasoning... thanks for the reminder.
30 maj 21 av medlem: Sarah1950
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30 maj 21 av medlem: bgr12
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Woman don't get a body like Dana Bailey naturally. I would never believe that's not steroid usage. Others can disagree.
30 maj 21 av medlem: davidsprincess
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30 maj 21 av medlem: davidsprincess
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DP, you are right about Dana. She has admitted to using steroids. Women just don't naturally look like that.
30 maj 21 av medlem: Diana 1234
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30 maj 21 av medlem: HeBrewZ
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Agree - I don't really see the point of waiting, and in fact, what the research shows is that if you want to lose more fat than LBM when you are intentionally going for fat loss, you *should* be resistance training to provide the stimulus to at least retain muscle if not build it. When I decided to lose weight in September, I was already learning classic weighted exercises at home, and performing them with the light weights I had, that at the time, were challenging for me. The only thing that has changed now that I'm maintaining/mini-cutting (have to make up my mind) is that I have access to a gym with more machines, more equipment and more weight to challenge myself.
30 maj 21 av medlem: LaughingChevre
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No comment about Dana, but there are many women who lift significant weight and don't look bulky, but instead have the so-called "toned" look that many who spend their lives not daring to go past 3lb dumbbells aspire to.
30 maj 21 av medlem: LaughingChevre
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Laughingcherve- totally agree! Many women are afraid of lifting weights because they think they will get bulky or will suddenly grow huge muscles when that isn’t their goal.
For the person who likes Dana, If you want big muscles, go for it!! Dana rocks! Totally respect her and her husband!
The point of focusing on building strength and muscle BEFORE you cut is that you are building a roaring metabolism/ a fat burning machine. If you don’t do this first, many women are cutting while eating 1200 calories - 1400 calories. Then their metabolism slows through the cut and you have nowhere to go. And you feel really hungry.
To the person who wants to use body weight - do it!!! I follow a few fitness professionals (science based/ long term results) (many of you might know) Mind Pump. They have a program called “Maps Anywhere”. You can do this at home in a hotel, etc. they also have a really cool TRX program you can do from your home. They layout 10-12 program step by step.
To the person reducing your calories by 1000 each day: based on everything I’ve read and learned, 20-25% is a healthy cut. If your total daily energy expenditure (TDEE) is 2000 calories your cut should be no more than 500. Your body will adapt and try to survive, resulting in a slower metabolism.
01 jun 21 av medlem: Ksigle29
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