Why I don't lift weights much

In short, it's a waste of my time. Now, let me unpack that a bit. So many people don't seem to understand this much.

When you are losing weight (fat), you HAVE to be at a caloric deficit. That means you are taking in (eating) fewer calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it less than X. Therefore, it has to break down tissue in your body to get the rest. Tada- weight loss. It's actually REALLY simple.

Now, in order to build muscle you HAVE to be at a caloric surplus. That means you are taking in (eating) more calories than your body is burning in a given period. In other words, your body needs X amount of calories. You are giving it more than X. Therefore, it has to create new tissue in your body to deal with the rest. Tada- weight gain. Now, assuming you are lifting weights and stimulating your muscles, that extra tissue will largely be muscle mass. 

Anyone see why you really can't gain muscle and lose fat at the same time? They are basically mutually exclusive. It's quite simple. 

Now there ARE arguments for lifting weights during a period you are trying to lose weight:

1. Weightlifting burns calories (helping toward that deficit).
2. Building muscle helps you burn more calories even when you are not exercising because muscle burns more calories than fat all the time just to sustain itself. So it increases your metabolism.
3. Losing weight can mean you lose muscle too. Lifting helps prevent muscle loss.


My responses to these arguments:

1. Yes, but good cardio burns a lot more in any extended session.
2. Yes, but you aren't building muscle if you are working on a caloric deficit. 
3. Yes, but not if you generally keep your weight loss slow (around 2 lbs a week) and keep the protein intake up. If your caloric deficit gets too large, your body will take other tissues out to make up for it. Think muscle and bone. Now, if you are past 35 or so, it may make more sense to lift in order to prevent muscle loss. You will normally lose some over time if you don't use it as you age. However, I'm 29.. So, this doesn't apply to me yet.

Right now I'm trying to both lose fat AND increase my jogging/running ability. That means lots of cardio. I don't have a million hours to be in the gym. So, the most efficient way to accomplish these goals is to do plenty of cardio and eat sensibly. So, exactly what I've been doing. Sweet. 

The above is the rule. Here are a couple exceptions:

1. When you first begin to lift weights, you gain some muscle as your body adapts. But, if you remain in a caloric deficit, you will stop building quickly. Maybe a couple weeks, if you are lucky.
2. Lifting weights, even when trying to lose weight, WILL increase your strength for a while too. However, you are not building muscle. You are training what you already have to be better. You'll continue to lift heavier weights for a while. That increase in strength is a result of muscles getting used to exercises, being more efficient in supplying themselves with energy, and the strengthening of tendons and connective tissues. Still, this strength gain will plateau relatively soon. Your gains will level out because you have no new tissue to work with.
3. You can cycle weight loss and muscle gain. Say week to week or month to month you switch modes. It'll work. However, it'll be way inefficient. One at a time makes much more sense.

Finally, I am NOT anti-weightlifting. That would be ridiculous. However, for me and my current goals, it is literally a waste of time. When I get down to a reasonable amount of body fat, you better believe I'll be switching things up and hitting the weights. But, that'll be a year or something from now. So in the near future, you will not be reading about "Liftin' With Fatty".  :)