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Can anyone please help
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Sure, weight lifting is cardio and can help. However, a two step process might be better, though the immediate focus is not on getting lean. Rather, start by weight lifting to increase muscle mass by 10 to 15 pounds. You’ll need to be in a small calorie surplus (say 200 cal/day) and you’ll need to shift your macros towards more protein (around 1 gram per pound of body weight per day). Once you add the muscle, your resting metabolic rate will be higher (maybe 100 cal/day). Probably 6 to 9 months. Then you switch to a caloric deficit of around 200/day and keep up the weight lifting and high protein diet. Your body fat will go down. Try to add in 20 min/day of HIIT on a treadmill, elliptical, etc. One more tip: focus your weight training on legs (squats, deadlifts) as much as upper body throughout. They are larger muscles and will ultimately burn more calories (and help with Testosterone production).
I use the MyFitnessPal app.
I tried. My personal trainer told me to lift heavy for optimal fat burn. But after 6 months, I honestly got bulkier and quit with my trainer. I feel like weight training is the way to go but not heavy. You need muscle fatigue but I think getting to muscle fatigue with lower weights and higher reps is the way to go. Interested in what others say!
Sorry mate. I think you're totally wrong.
Any strength training builds muscle. Rule of thumb is if you're lifting heavier you're building muscle.
Higher reps with lower weight is GENERALLY hypertrophy (getting bigger). Heavy weights with lower reps is generally strength.
Personally use a combination of both since I want to build strength but also size. But high reps (which I generally could as >6) is going to make you look bigger most of the time
Hey there.
So losing weight/ "leaning" is largely diet.
Assuming you've not weight lifted earlier try a beginner plan. I liked the Starting Strength 5x5. Getting someone to check your form initially is great too.
Beyond that start experimenting and have fun!
Right. If possible see a dietitian. I found that super helpful.
You can try a run in the morning and weights in the evening. I do that at times.
Alternatively just try to take walks as often as possible