The gym & weight loss question

[KatieRabbit]

Can anyone help me please? I am trying to get fit, and healthier and lose weight. I have been jogging but then it got too hot so I joined the gym 6 weeks ago. I really love weights but not so keen on cardio at the gym (but love jogging etc outside but haven't in 6 weeks). My problem seems to be the slowing down on weight loss. I didn't get my measurements taken which I should have but will next time but I was wondering how resistance training helps move fat. I have asked 3 instructors at the gym and they have given me 3 diff answers. I want to know if weights will help move fat? Thanks in advance...

[kristy J]

for me when i used to go to the gym every day (lol many years ago) i always did the body pump class with the weights and thats when i lost the most weight. one instructor got me onto it cause he said i was fat / fit. meaning i could run a long way but still fat. a low carb diet and body pump helped me to lose weight. man i would kill to look like that again lol im too lazy these days.

but that was years ago.

[paradise lost]

When you use your muscles you use the energy stored in them (glycogen). In order to replace that energy (which your body does continuously every time you move, lift, whatever) you need calories. Your body will either use what is in your system (excess blood glucose) or, if there isn't any excess, will access your fat stores to replenish your muscles.

In addition it costs more calories for your body to maintain muscle than for it to maintain fat (the magic of fat, from an physiological POV, is that it's easy to store, provides insulation, and costs little from the body to maintain, all of which is v. handy if you're about to face a long lean winter in an unheated cave). So the more you lift the higher muscle mass you will have (women tend to find it very hard to "bulk up" because growing bigger muscles depends rather heavily on androgens which women have in sparse supply, so you end up toned and strong rather than bulky) and the higher muscle mass you have the more calories you can eat without gaining weight.

Resistance exercise is what your body is built to do and it's extremely good for you. It's great for your muscles, your bone density, the cardiovascular systems and it lowers stress levels.

Bx

[KatieRabbit]

Thanks Hoobley and Kristy.
Hoobley:

the more calories you can eat without gaining weight

But will weight loss occur even if I am on a restricted calorie diet (not too restricted- weight watchers)? I know I have increased lean muscle mass but still unsure if despite being toned, I will eventually weigh less kilos on the scales? Thanks again.

[paradise lost]

That depends on how much you weigh now, how much you have to lose. If you only have 4kg to lose and work very hard at weights it is theoretically possible you could end up the same weight but much smaller and more toned. If you have more than a few kg to lose it's unlikely that you wouldn't lose weight too. It would be very hard for a woman to gain 20kg of muscle for example.

Weight is not a problem, excess fat is. Being 80kg with a bodyfat % of 20% is incredibly healthy. Bing 81kg with a bodyfat % of 35% is not. The number of kg isn't an issue, only the composition is.

If you're doing WW i'd suggest you tell the leader you're engaging in a resistance-based exercise programme and ask them to either measure your bodyfat (there are a number of ways to do it but it needs to be done in the same way by the same person each time because the margin of error can be broad if they mix methods/measurers) or use a tape measure to take bust, waist, hip and upper arm and thigh measurements to monitor your loss as well as weighing you - they will show the real situation when the scales aren't. Stay focused on your goal, to lose FAT, not just weight.

Muscles need water to repair themselves. This can be slight or marked. For example the day after a long run (15-20km) i can weigh as much as 4kg extra, my muscles grab as much water as possible to repair themselves, but it comes off over the following few days. These things need to be borne in mind if you're doing a difficult weights session or running a long way the day before a weigh-in.

Bx

[KatieRabbit]

Excellent information thanks Hoobley. It is all much clearer to me now. I have about 5 kilo to go to get to my goal weight but I realise that I may be smaller but not weigh less. I am sure I had my body fat measured at the gym 6 weeks ago so I will check that again and get on with my measurements. thanks again for your invaluable help!