So I have about 70-100 lbs to lose (I have lost 20 lbs so far) and currently I don’t workout, but I’d like to be lean and reasonably muscular in the future.
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When is the right time to start strength training? Should I get skinny first or should I start now? I’ve heard some people say it’s not worth it when you’re in a big caloric deficit (\~1500 calorie deficit right now on average) other than to build the habit. To me it feels like it’s easiest to just focus on weight loss right now and then build myself up from scratch. Has Cole said something about this?
Different stages I’ve gone through
A: dieting to loose weight, no training - lost weight but never hit a happy goal
B: OMAD and 72hour snakejuice fasting. No training - lost a load of fat fast, but realised I have a skinny fat physique. still no happy goal
C: (younger) ate a healthy deficit & weight trained (didn’t understand about nutrition and working out till failure 👎) - got skinny/ with definition (six pack when tensed) Got sick a LOT….train for a couple of weeks got sick , repeat (best results I ever had)
D: now, eating OMAD very healthy meals, surplus protein, maintenance/surplus calories & weight training and jiu jitsu training- feeling stronger than I have for years, not got sick, great immune system. Fat loss is slow but steady, and muscle definition is coming through. Feeling great.
The change for me is when i don’t try to lose weight, I’m trying to get stronger, the weight loss is a bonus that’s comes from resistance training, If you eat healthy,(paleo/caveman-ish) in my experience, you can’t eat too much.
A: 16-18 years oldC: 22-24 B: 28-30D: 35
Focus on pushing yourself in the gym but you have to adjust volume to account for the calorie deficit. Not counting warm your sets I normally arm for 6 sets per body part (per week) when I was doing 48/72s. I’d take them 1-2 reps shy of failure.
Building muscle is a long and slow process. You should start now. If you’re over 20% bodyfat, you shouldn’t have any problem at all with fat fueling your workouts. Ease into it. No need to go balls to the wall right out of the gate.
If you’re sore for 4 days after a workout, you’re probably going too hard. Consistency is more important than any individual strength training session.
Bro what are you talking about??? Get active, that’s the reason you’re fat on the first place. Why are we overthinking getting active and getting in the gym. If you feel weak amp up the salt. Of course strength training is worthwhile, you can spare and even build muscle on a deficit. Take action, stop thinking about every stupid calculation none of us have the answer to. Even a shitty calculation would lead you to the conclusion that 500 cals burned in the gym in addition to your 1500 deficit means you’re burning 33% fast knocking months off in addition to building your metabolic momentum. Absolutely pathetic man stop calculating and start doing.