Lift Your Way to a Leaner You: Debunking the Biggest Weight Loss Myth #602
Barbell Logic
Barbell Logic
4.6 • 1.2K Ratings
🗓️ 26 November 2024
⏱️ 23 minutes
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Summary
Lift your way to a leaner you. Strength training is your secret weapon to leanness, despite the lingering weight loss myth that you should simply diet and do cardio.
Debunking the Weight Loss Myth of Cardio & Caloric Restriction
You go to the doctor and the doctor tells you that you need to lose a certain amount of weight for your health. He questions why you lift and recommends you perform regular cardiovascular exercise.
What do you do? Lift your way to a leaner you (while ensuring you are in a slight caloric deficit).
You acknowledge that you could be a bit leaner, but you've been lifting for awhile. You look better with more muscle on your frame and you enjoy strength training.
More muscle increases your daily caloric expenditure, as it gives some of your incoming calories an additional place to go beyond fat gain.
Lift Your Way to a Leaner You: Slow & Steady Wins the Race
Slow and steady weight loss, with consistent lifting and a healthy, high protein diet help minimize muscle loss during your weight loss. Ultimately, you want to be leaner, you do not really care about the number on a scale.
The doctor in the above scenario is a bit hyperfocused on BMI. Metrics, however, are supposed to measure progress. In this case, we are concerned about health and longevity.
You want more muscle but you also want to be leaner. Abandoning strength training, reducing calories, and adding cardio is likely not going to produce the body you envision. It is certainly not going to help produce a muscular body.
Lift Your Way to a Leaner You: Cardio for Cardiovascular Health
Conditioning or "cardio" is not really the best way to help increase the calories out part of the calorie equation. A better method would be to increase your daily low-level activity, such as increasing your steps.
Regardless, conditioning is really about improving your performance for certain tasks and improving cardiovascular health.
Lift your way to a leaner you.
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Transcript
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| 0:00.0 | You're listening to Barbell Logic. |
| 0:04.7 | The podcast where we talk about what it means to experience strength. |
| 0:08.4 | And how you can use simple, hard, and effective strategies in training and nutrition to improve your life. |
| 0:15.2 | It starts with meeting you where you are right now and finding lasting solutions. |
| 0:20.3 | Welcome to the show. |
| 0:33.5 | Hey, y'all. |
| 0:34.7 | Welcome to the Barbell Logic podcast. |
| 0:37.3 | I really wanted to say, hey, everybody. I know I did. This is your host, Nikki Sims. Is it Friday yet? It's Friday in some parts of my brain. Also, I think some parts of my brain are still in Mexico. |
| 0:53.0 | But welcome to Be Stofer Burden. |
| 0:54.6 | I'm Nikki. This is Andrew. |
| 0:56.0 | Good afternoon. |
| 0:57.9 | Howdy. |
| 0:58.3 | Howdy? |
| 1:00.2 | I had a really interesting exchange with a client today that I wanted to share, and I think |
| 1:06.8 | it would be really useful for other people. |
| 1:10.0 | And Andrew doesn't know at all what I'm going to |
| 1:11.5 | talk about. This is all a surprise, but fortunately, Andrew is very smart, so this will go really well. |
| 1:16.9 | All hearing this for the first time, together. So I have a client who's been really quite consistent, |
| 1:24.4 | and ever since we first started to work with each other, he was really concerned |
| 1:29.3 | about putting on muscle, of course, but he also had voices in his head from people in his family |
| 1:35.6 | and his doctor about needing to lose weight. And I think it was a shared goal that his waist |
| 1:42.2 | measurement needed to come down, but he was hearing he needed to do cardio and not being advised to strength train because he's also been hearing that, well, I need to build muscle. So he has these like two conflicting sides in his head and he continues to be really consistent with his strength training. but the nutrition changes and cardio have been less consistent. |
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