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  1. #1
    Registered User anthonybad91's Avatar
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    Starting fresh, looking for guidance please

    Hi all,

    I'm new here but not new to losing weight over and over again. I am looking for some guidance. I know the nutrition part for the most part, I've previously lost 90lbs. I have gained about 60-70 back and want to get back down. This time I want to gain muscle as well.

    I have started my latest journey about a month ago and its been going. I have not stuck to my diet 100% but I have been to the gym 4 times a week since I started.

    I am currently 30 years old, 5'10 and 271lbs. I am down about 10 pounds since I started.

    I only have access to the limited equipment that is available at my apartment gym. It includes a cable machine, flat bench, dumbbells, kettlebells, treadmills, and bikes. I have been splitting my workouts as follows: Chest/triceps, back/biceps, shoulders/legs. and I have just been rotating those. After about a 30-45 minute workout I walk around my apartment complex once or twice for some cardio.

    I am a big guy so I have been trying to lift heavy. I enjoy lifting heavy and get satisfaction in increasing weight week to week. But I don't know if this will ultimately slow down my weight loss progress. I can feel my progress and definitely notice muscle gain and like I said I have been increasing the weight I'm lifting

    So basically my general questions are, will lifting heavy with low reps slow down my weight loss? Should I switch to lighter weight and more reps. I know I need to increase cardio and get my diet on track 100%, I know that's the most important part. I just don't want to get bulky while keeping all this excess fat.

    Any help/guidance is greatly appreciated
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  2. #2
    Conquer faithbrah's Avatar
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    if you're a new lifter, you may want to switch to a full body or upper/lower program instead of a bro split right off the bat

    and no, lifting heavy won't slow down your weight loss. it's impossible to get bulky and keep all the excess fat if you're in a caloric deficit. in fact, lifting heavy in a caloric deficit is the most efficient way to lose fat and preserve muscle
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Originally Posted by faithbrah View Post
    lifting heavy in a caloric deficit is the most efficient way to lose fat and preserve muscle
    ^^ Yup

    Sometimes people notice that weight training causes a slowdown in weight loss - but this is because of two factors
    - in the short term, you store more glycogen in the muscles and inflammation from training causes more water storage. This effect has a ceiling
    - in the longer term, you lose more fat and less muscle. Muscle gives up its mass more cheaply than fat does - so your rate of weight loss is slower BUT your rate of FAT loss is likely to be higher. Of course, muscle loss is always bad for many reasons.

    At 270lbs, you could lose weight without weight training and muscle loss probably wouldn't be an issue. But if you like weight training then go for it.
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