Comments on: Weight Training for Fat Loss Part 1

By: jerry G

jerry G — Sun, 17 Jul 2011 19:44:02 +0000

I was super tal & thin in H.S., throughout my 20′s & 30′s but when I hit 40 I gained weight. This to me was awesome being thin all my life & very well enjoyed gaining weight but then realized my energy level started to slow, I found myself tired most of the time. I figure it was time to lose weight. I figure it would be so easy. Anyhow I was 40 pounds over weight, I tried the ultimate diet even though it was for the exercise experience. I consider myself healthy, I always had low normal blood pressure, never had any joint issues, walked at least 2 hours each day in my 20′s & 30′s & have always been more active then I should of been. On this ultimate diet I felt shaky & felt like crap. I stuck with it & I must say I find this dies more suited to do every 6 weeks for 2 weeks then week after week. Sure it works but like the book says if your over weight you don’t need to hit the extremes because you have plenty of body fat & don’t need to worry to much about pushing it. On the other hand if your thin or average then the body isn’t gonna flip to let fat go so easy & you must hit the extremes. I have never had a issue with muscle loss, like I said I have always been super thin & that means I never really had a muscle just enough to keep form even 40 pounds over weight I could starve all week & I still would not lose muscle. I could jog twice a day for a total of 2 hours & I still would not lose muscle & if any muscle was loss, it was gained back so fast I could never see a reduction & I assure you, I would know if I was losing muscle. If I however was bulk, it wouldn’t be so easy to tell if exercise ate up my muscle. I also think the protein thing is rubbish. You would do good with 120 grams of protein a day then you would at 160 grams a day. Eating more protein is rubbish if you ask me. Take a look at someone who is in jail, they don’t eat healthy & can very easy look rock hard. They do eat light bout 1/2 servings what we are use to each meal at only 3 meals a day. The Ultimate diet is a good book, it teaches you a lot about how it all works & why it works. Pick up a copy even if you have no plans to diet.. it’s a great book to learn something interesting that very few know.

By: Mike

Mike — Wed, 08 Dec 2010 02:34:54 +0000

Hey Lyle, when you talk about metabolic training do you mean full body training? Like in your 2nd part to this article for some of the options you have heavy training followed by metabolic training. Would that look like, lets say, upper body heavy followed by full body metabolic for one day and then lower body + full body metabolic?

By: lylemcd

lylemcd — Fri, 19 Mar 2010 12:22:32 +0000

The studies done to date suggest an average calorie burn of perhaps 7-9 cal/min but that’s only for actual lifting time. And this depends heavily on the type of movements done (e.g. squat burns more than curls). We’ve tracked various weight workouts with the GoWearFit and PolarCalorie burn monitor and it’s maybe 400 cal/hour on average.

By: ania

ania — Fri, 19 Mar 2010 01:57:49 +0000

Hi Lyle,

Many of my clients keep asking me how many calories are burned during weight training. Do you have a general formula to estimate this, based on all the relevant factors such as weight lifted, reps and type of exercise done (ie lifting something sideways probably doesnt burn the same calories as liftin it straight up)? I’m really struggling to find anything significant on the net. I have also tried to estimate using plain old physics equations but Im skeptical about my results.

Thank You.
Regards,
Ania

By: lylemcd

lylemcd — Thu, 20 Aug 2009 14:29:33 +0000

I don’t understand the question.

By: pras

pras — Tue, 18 Aug 2009 20:58:19 +0000

Excellent concept; just one doubt; when does one stop adding more weights to the routine; you do max out at some point right?

By: Ryan Surya

Ryan Surya — Tue, 04 Aug 2009 14:27:57 +0000

I’m waiting for your next post

By: William K.Mangino

William K.Mangino — Sun, 28 Jun 2009 06:00:57 +0000

Thankyou for the great article. I’m really looking forward to reading article part 2.

By: Rahim

Rahim — Tue, 09 Jun 2009 07:58:45 +0000

Thank you for posting this. I was interested to read what you say here because I found through experimentation a while back that this was really the only way I could lose fat readily. People say all the time that a big caloric deficit will ruin the physique, but this sort of thing varies from person to person. If you have a fast metabolism you may have some trouble with this. But if you are naturally softer (i.e. an endomorph, i guess) you MUST create a large calorie deficit to lose weight. I found that the body will sacrifice very little muscle mass under these conditions if the muscle is being used to do hard exercise.

By: Chris D

Chris D — Wed, 03 Jun 2009 20:19:26 +0000

I’m eagerly waiting to see how one can combine the two forms of training outside of the context of The Ultimate Diet 2.0, which had the high tension loads completely separate from the metabolic work.

From what I’ve read, I’m inferring that you really have to make an effort to deplete muscle glycogen by consuming very low carbs while doing several high rep sets to failure. I’ve contemplated throwing in a few sets of high rep work at the end of my tension workouts (for muscle maintenance while dieting) to “get the best of both worlds”, but I thought that with an accompanying very low carbohydrate diet, that 2 or 3 metabolic style sets wouldn’t do much in terms of glycogen depletion or caloric expenditure, especially when I’m taking creatine and protein with carbs PWO (to maintain intensity). I’m assuming that either the PWO dextrose (35 grams) or the next moderate carb meal is going to fill what little dent I made in the muscle glycogen, which defeats the main point of the high rep work to facilitate a glycogen depleted state to utilize increased oxidation of ffa’s.

I also wondered if adding the high rep work after the tension loads in the same workout would interfere with my lifts in subsequent workouts. In that vein, I’m hoping that Lyle will also eventually take on what the minimal volume per workout should be to maintain muscle mass while dieting. We know he recommends high tension loads, and he’s said that volume can be cut way down, but I’m wondering if there is a threshold for minimal time under tension. My 3-4 sets of bench presses at 5 reps every 4 days goes by very quickly.