Strength training will cause a gain in lean muscle mass. But honestly, you literally can't have "too much" lean muscle mass! A pound of muscle doesn't take up nearly as much space as a pound of fat, and it looks sleek at firm under your skin... for us girls at least, you don't really have to worry about muscle making you look "bulky or stocky" (unless you are doing some serious competitive bodybuilding training) - you'll just look toned.
The "worst" effect of strength training is the periodic water retention it can cause, as your muscles rest and repair after a workout. Weigh in at the wrong time, and the scale will play tricks with your mind! It can be quite discouraging, and perhaps this is what your doc was trying to prepare you for? Not to worry about the scale so much? Just rest easy knowing the FAT is being lost over the longer-term, no matter what the scale may happen to say on a particular day?
Fitness Minutes: (173)
26 2/1/13 10:47 A
I have to agree with how u started out ur post cuz my doctor was a idiot (that's prob why I don't like going to a doctor)..any one got tips on what to do strength training wise?..I need to be carefully cuz I have a hard time lifting things due to back issues,weak wrists and I have a big problem keeping ahold of things my hands just go numb :s
Fitness Minutes: (14,252)
9,689 2/1/13 8:40 A
Lord save us from ignorant medical professionals. ;)
Your doctor isn't technically wrong, but that isn't a reason to skip the weight training.
If you start strength training, it's true that you may experience a slight upward shift in weight when you first start. This is *temporary* and is caused by the challenge on your muscles, causing them to absorb water. It will balance out, and eventually you will start preserving lean muscle. You can't actually BUILD muscle while eating at a deficit; you can only preserve what you have.
By strength training, you are boosting your metabolism, which will over time result in BETTER fat loss, and it will make you look better in the fat you DO have! Don't skip the weight training out of fear of gaining. You may, but it will only be a short term gain, for much long-term benefit!
Fitness Minutes: (82,393)
2,489 2/1/13 8:30 A
"I was told that if I did weights it would cause me to gain weight insted of lose it..and this was by my doctor :S"
-fluid retention in the muscles contributes to carrying extra "weight" but there is a big difference between fat weight, lean muscle weight and fluid weight. You will not gain any muscle mass either because you're eating at a calorie deficit. You have to eat at surplus to gain muscle mass. You will retain fluid in the muscles that can contribute to a higher scale weight of maybe 1-3 lbs. But what do you care about? Weight loss in general? Fat loss? Muscle loss? When you lose weight you also lose lean muscle. Strength training will help you to maintain that lean muscle so what you do lose is mostly fat. If you lose both, you will look "skinny fat" (flabby) at your goal weight.
One of the best things aside from losing fat that I've done for my body is strength training. It has helped my body to look firm rather than soft and flabby.
I would suspect that out of that 5 lbs you loss only a portion was actual fat loss because it takes a deficit of 3500 cals to lose 1 lbs of fat. You would literally have to eat nothing for the week to create a 3500x 5 fat loss. (Of course then, it would still be mostly lean tissue/fluid loss). A good portion of the weight loss you experienced was fluid loss (you cut out a lot of high sodium foods, a high sodium intake contributes to fluid retention), you're staying more hydrated (if you're ensuring you're getting your 8 cups of water a day) which helps reduce fluid retention, you lost some lean tissue and some of it was fat loss.
Exercise is only 20-30% of weight loss. Diet IS the most important part of losing weight. That doesn't mean exercise is not important to your health and body.
Cardio will improve your cardiovascular health; lower your blood pressure and resting heart rate, will give you more energy for the day, is a great cure for depression (releases endorphines), will make it possible to eat more and still lose weight and will even help get you a little larger of a calorie deficit.
Strength training (imo, is more beneficial than cardio) will strengthen not only your muscles but your bones, ligments and tendons, help to tone and maintain lean muscle while losing weight so you don't look "skinny fat", helps combat age-related lean muscle loss, boosts your metabolism (lean muscle burns more calories than fat), it has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.
And all you need to reap these benefits is 15-20 mins of strength training 2-3 days a week.
your weight can vary by up to 5lbs every day. so being down five pounds over the course of one week isn't cause for concern. now if you keep seeing 5lb losses for the next few weeks and you weigh under 300lbs, i'd say that might be cause for concern. but 5lbs down without any other inputs isn't that strange, especially as people tend to lose higher amounts the first week and when they do things like cutting out all fast food and soda.
Fitness Minutes: (5,730)
2,390 2/1/13 8:00 A
Wtg on your loss! Five lbs is not uncommon to lose in a week if one has a lot to lose and/or is following low-carb.
You may not lose as much WEIGHT, because you aren't going to be losing as much muscle. But do you want your weight loss to come from muscle? No, you don't. Lifting weights ensures the majority of your weight loss is fat, which is the desired outcome. Doctors often give incorrect information if it is outside the scope of the specialty.
Fitness Minutes: (173)
26 2/1/13 12:48 A
I was told that if I did weights it would cause me to gain weight insted of lose it..and this was by my doctor :S
Fitness Minutes: (157,708)
14,933 2/1/13 12:43 A
its not uncommon for ppl to louse high amount of weight when they change their eating styles but it tends to be 'water weight" that is being loss and not actual fat that itself can take the month to start showing (though not always). You just wont to make sure that you are doing weight's or you'll end up lousing muscle mass and that will hurt your ability to louse weight because its muscle that helps burn the calories to fuel the body.
Fitness Minutes: (173)
26 2/1/13 12:34 A
I have been on my diet now for a week I cut out all fast food and soda along with cutting back on candy (I like to have a gummy bear or 2 once in awhile and a square of chocolate).but I have lost 5 pounds in a week with little effort (i.e doing real basic exercises)..is this normal for a first week on a diet to lose that much?
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