Although there are *so* many benefits to strength training It goes way beyond changing your body composition, lifting weights is a key habit to get into if you want to lose weight. After all, you can burn up to 1.4% of your body fat by lifting alone. to research showed. But there really is no guide on how, exactly, to achieve this – or even how long it will take before you see weight loss results from strength training.
Weight loss depends on a number of factors, such as what you eat, the amount and intensity of your workout, and the length of your sessions. In general, if you maintain your current diet, “you should notice a change in your weight in about two weeks,” he says. Albert MathenyRD, CSCS, co-founder of SoHo Strength Lab and the CEO of Promix Nutrition.
TBH, weight loss from lifting can be hard to measure since muscle weighs more than fat, and you are (hopefully) muscle building while losing weight through your routine. “Your weight may stay the same, but you could still be lose body fatnotes Matheny.
To accurately gauge your progress, consider how your jeans fit relative to the number on the scale, he says. Also consider investing in a scale that measures your body fat percentage so you can see that number go down instead of your total weight.
Meet the experts: Albert MathenyRD, CSCS, is co-founder of SoHo Strength Lab and CEO of Promix Nutrition. Jessica CordageRD, is a nutritionist and author of The Little Book of Game Changers.
“If you’ve been trying to lose a month and you don’t feel like you’re making any progress, now’s a great time to re-evaluate your routine,” he says. Jessica CordageRD, the author of The Little Book of Game Changers.
Feeling a little stuck with your attempts to lose weight through strength training? Experts say one (or more) of these factors may be at play, and here’s what you can do to get the needle moving again.
1. You didn’t pay attention to your diet.
It’s easy to group weight loss efforts into buckets — your workout routine and what you eat — and only focus on one at a time, but it really has to be a 360-degree approach. “If you’re not managing your nutrition, it can definitely trump what you’re doing in terms of fitness,” says Matheny.
For example, if you end up consuming more calories than you burn, you’re still not going to lose weight and you may even gain weight. So be sure to pay attention to your overall calorie intake while you’re strength training for weight loss.
2. You’re not eating enough protein.
That’s huge, given that protein helps build muscle. “The amino acids in protein are what your body uses to build and build muscle,” Cording explains. Eat at least the recommended daily amount of 50 to 60 grams of protein per day (if not so much more!) can help you stay satisfied and lay the groundwork for you to bulk up. And this macronutrient will help you feel full longer, minimizing the chances of overeating.
Of course, everyone is different. This handy calculator united states department of agriculture will help you determine your protein needs based on your age, height, weight and activity level.
3. You snack too much.
Mindless snacking can certainly work against any effort to lose weight, says Cording. There are two reasons for this: the first is that you might be consuming more calories than you think; the other is that snacking can keep you from eating balanced meals. Plan your meals and snacks in advance to help you get the right balance of nutrients.
4. You’re not training at a high enough intensity.
It can be a hard thing to measure, but keeping tabs on how you feel after training will usually tell you if your routine needs a tune-up, says Matheny. “With 99% of strength training exercises, you should feel cardiovascularly challenged,” says Matheny. “If you don’t feel tired afterwards, you’re probably not training hard enough.”
If this is the case for you, try adding an extra five to 10 reps to each exercise or start lifting heavier weights until your workouts get tougher, says Matheny. And, if you train in a gym, ask a trainer for advice.
5. Your carbohydrate intake is off.
Carbs get a bad rap, but they’re also important when you’re weight training. “Some people will struggle and say, ‘I hardly eat any carbs,’ but your body uses carbs during exercise,” Cording says. Carbohydrates “can be helpful for energy and endurance, and also play a role in recovery.” If you don’t have enough carbs in your diet, you won’t be able to train as hard as you need to lose weight.
The exact amount of carbs you need varies — if you’re also doing cardio, you’ll need more than someone who just lifts weights, notes Cording. As a general rule, the Dietary Guidelines for Americans recommend that carbs make up 45-65% of your total daily calories. If you are unsure if you are getting enough, consulting a dietitian can be very helpful.
6. You’re not getting balanced meals.
“Strength training has a way of making you feel really hungry,” Cording says. And, if you don’t think ahead about how to get a balanced meal, you could end up eating tons of empty calories that aren’t nutrient-dense.
Ideally, you want every meal to contain protein, healthy fats, and fiberCordage said. For breakfast, that might mean having avocado toast on a slice of whole-grain bread, topped with tomatoes and scrambled eggs, she says.
7. You drink too much.
Alcohol can be a sneaky source of empty calories that work against your weight loss efforts, says Matheny. And, if you tend to drink more than one drink at a time, those calories can really add up. Additionally, alcohol can increase cortisol levels and even hamper your reaction time or your ability to train as hard, so you may not get into strength training sessions as meaningful as you think if you drink regularly.
The best way to cut calories from alcohol is to quit drinking, says Matheny (you know that!). But if that doesn’t work for you, try changing your drinking habits. Consider sticking to just one drink once or twice a week, for example, or switch to lower-calorie drinks like vodka and soda while avoiding sugary cocktails like margaritas and pina coladas.
8. You don’t allow yourself enough recovery time.
It sounds weird that you need to rest to lose weight, but there’s actually something to it. “You don’t get stronger while you train,” Matheny says. “You get stronger when your body recovers.” If you don’t give your body enough time or give it proper nutrition, you simply won’t see any improvements.
Another thing to consider, according to Matheny: Trying to go very hard all the time without rest will prevent you from trying hard enough. Still, he says, “24 hours of rest is generally good for most people. Just try not to train the same muscle group on consecutive days. It’s a good idea to focus on the legs one day, then one arm the next.
If you have tried these settings and are again Not going anywhere, it’s a good idea to talk to a professional, like a trainer at your local gym. They should be able to help you figure out what’s going on and put you on the right path to success.
Korin Miller is a freelance writer specializing in general wellness, health and sexual relationships, and lifestyle trends, with work appearing in men’s health, women’s health, self, glamour, and Moreover. She has a master’s degree from American University, lives near the beach, and hopes to one day own a teacup pig and a taco truck.
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