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High intensity weightlifting is much better for muscle-building. Having more muscle also increases BMR in addition to any calories burned during the lifting sessions.
The old adage "abs are made in the kitchen" applies here. What it means is that diet is the biggest factor in weight loss or gain because "you can't outrun [or outlift] a bad diet". Maybe you run a mile and burn 250 calories, but then eat a donut (which probably has close to that) because "you deserve it". You just lost all that work.
Everyone has their own opinions about the optimal way to lose weight, but what I have seen work best and most quickly is:
- high protein;
- low carb;
- low fat; and
- sprints
Once you hit your goal weight, adjust accordingly but it's usually good to keep the high protein to minimize any muscle loss.
diet is the biggest factor in weight loss
100% I have experienced exactly this in my weight loss journey. Since fixing my diet, I am down almost 50 pounds, after not being able to lose weight for 6 years trying other things. I made this poll to hone in on what I should be doing in addition to fixing my diet. Based on what you said, I should be adding some high intensity weightlifting. Any particular lifts you recommend I focus on? Thank you so much for the reply!
If you are brand spanking new to lifting, it's fine to do some full body stuff during each lifting day. Give at least 24 hours between lifting days, more if needed.
Squat and bench press are staples. Many will recommend deadlifts but bad technique can hurt your back and depending on what your goal is, it may not even be needed. In addition to those two, I'd get some back work like lat pulldowns, cable rows or dumbbell rows.
Those will get a lot of compound movements.
I'll reply to this comment so I can show you what I'm doing right now. I don't have a specific focus anymore. I'm just lifting to maintain.
40 total reps per exercise
If I reach 12 reps on the first set, I'll increase weight
After the first set, I rest only long enough to hit 3-5 reps on the next set
DAY A:
- front squats
- underhand pulldowns
- slight incline bench
- wide seated rows
- nordic curls
- hammer curls
- tricep pressdown
- standing calf raise
- dumbbell shrugs
DAY B:
- romanian deadlift
- lat pulldown
- dips
- dumbbell row
- back squat
- reverse curl
- overhead tricep extension
- standing calf raise
- lateral dumbbell raise
I also have some forearm work each day. If you do something like this workout, alter the exercises for the equipment that's available to you.
Also, don't kill yourself starting out. Start with fewer exercises and/or lower weight, taking your ego out of it so you're not ungodly sore in the beginning until you're used to your workouts.
Lifting is a marathon, not a sprint. Increase weight slowly workout-by-workout so your tendons don't get hammered, stretch after workouts, warm up properly, prevent further complications down the road.
Can you please elaborate?