The bicycle machine reduces the body weight

Will Lifting Weights Pull Back Your Weight Loss Process?

Let's start with the goal first. Fifteen pounds in three weeks is five pounds a week. One pound is roughly 3500 calories. Hence, you need a net deficit of 17,500 per week.

That is not insignificant.

I'm determined to set strong goals, but it reaches a point where it can be too aggressive without proper supervision. If, like many reasonably active people, you could do a 1000cal / h exercise for 30 minutes, you would have to do this exercise about 35 times a week, or 5 times a day for 3 weeks, assuming you weren't cutting down on calories.

I would call this not very likely, not an insult. The reality is, if you increase your efforts, you will increase your appetite. Adding 2.5 hours of vigorous exercise per day leads to a strong increase in appetite at the same time. Reducing caloric intake in such a situation creates problems unless monitored by a very close doctor.

Now let's talk about strength training and weight loss. No, let's change it to fat loss. Don't go into weight alone unless you need to meet certain weight barrier goals like those found in wrestling, boxing, etc. In reality, you should focus more on the makeup of the body and its composition.

So for discussion, let's say you've decided to lose 9 pounds of fat in 3 weeks, an aggressive but achievable goal. First, you want to measure or have measured your current body fat percentage. Second, you take measurements. Measure your waist, stomach, shoulders, legs, and maybe even your arms. Third, have someone take a picture of you in clothing that is as revealing as you can imagine. If you get rid of your scale now or hide it, you will not want to keep fit for three weeks. Preferably do all of this as soon as you get up but haven't had breakfast.

This serves as the basis for measuring success.

Now you want a program that combines cardio with weight training. Strength training has proven time and again to be a major factor in fat loss. Obviously, muscles burn calories. The more muscle you have, the more calories your body needs and the more fat burning potential you have. I would recommend lifting heavy weights with fewer repetitions two to three times a week. Cardio can be light on training days and a bit more intense on non-training days.

When doing cardio, don't waste your time working long and slow. Go for Fartlek or interval training. For example, find a treadmill and do 8 seconds as fast as you can, followed by 12 seconds to keep it running while your feet are on your sides. Do this for 20 minutes or as long as you can to get to this point. At the end of the 20 minutes you will be done with it. Go down and call it good. Replace this with your normal run, but with less frequency.

Combine this with a sensible diet (I would recommend one that is high in protein, low in fat, and low in carbohydrates) and you'll switch your composition to a more muscular and less high fat one. The heavy weights with fewer reps won't make you bulky, but it will increase your strength. Interval training will also help you with your speed in the field. Remember, people work very hard to get bulky - it doesn't happen when they throw a few weights around. It takes dedication and very special effort to get bulky (although fat is easy to deal with;)).

And in relation to the contribution that cardio burns muscle, I say it depends on diet. Most people who do a lot of cardio do it "easy and long" and don't get enough protein. You can do cardio with adequate protein intake and minimize muscle atrophy.

You can also do heavy cardio. Heavy cardio would bring the treadmill to its maximum incline and then run. Another avenue is a high drag bicycle machine. You use the same routine, but if you set the resistance very high, you put much more strain on the muscle than if you did a light flywheel rotation routine.

Your diet, as you tell it, appears to be very high in carbohydrates. Move that to the protein side and you will see better benefits. You can cut out simple carbohydrates like grains and switch to vegetables and little fruit for your carbohydrates for better results. Also, try to consume 20 to 30g of protein for breakfast in the first hour after you wake up for better fat loss.

I hope it helps. It may be a little more than the title of your question asked as I tried to answer more of what you wrote in the question itself. After all, the correct and simple answer to the title is "no". :) :)


Thanks Bill: I plan to do high cardio for the next 3 weeks and see what happens ..... I plan to drop my weightlifting for 3 weeks and do high cardio ......


Do you have suggestions for breakfast and dinner? Of course, lunch is out of my control. Thanks.