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When I started losing weight, I looked up photos of people who had lost 50+ pounds to see what I might end up looking like. Most of the before-and-afters I found showed people who were smaller but had lost a lot of muscle along with the fat. I wanted something different: to lose the weight, keep it off, and actually look and feel strong. The difference in my journey was that I chose strength training over endless cardio. As I lost fat, I built muscle.
The short version
- Lifting while you lose weight helps you keep and build muscle, so you look firmer, not just smaller.
- Losing weight with diet and cardio alone makes it easier to lose muscle, which makes the weight easier to regain.
- I strength trained 4 days a week with a focus on squats, deadlifts and glute work.
- Nutrition did the heavy lifting for the weight loss itself: cooking, tracking and understanding food.
Lose the weight and keep it off
Losing weight with only diet and cardio can set you up for what people call the “Biggest Loser effect.” When contestants on that show were followed up years later, most had regained much of the weight, and their bodies were burning fewer calories than expected for their size.
Part of the reason is muscle. When you lose weight without training to keep your muscle, some of what you lose is muscle, and your body burns fewer calories each day. Strength training helps you hold on to muscle, and even build some, while you lose fat. That helps protect your metabolism, so you don’t have to keep eating less and less to stay where you are.
Building muscle to look good and feel good
I strength trained four days a week, starting with a program like our free Seriously Strong Beginner Program. I focused on getting strong at lifts that work lots of muscles at once, like the squat and deadlift.
As a woman, one of my biggest worries was ending up with a flat backside, so I made glute training a priority. I learned so much about growing glutes along the way that I wrote a free glute training guide to help you do the same.
Strength training let me fill out with muscle while I slimmed down. And training for strength goals kept my focus on what my body could do, not just the number on the scale. Staying in that positive, goal-focused mindset is what kept me motivated for the long haul.
| What I did | How often |
|---|---|
| Strength training (squats, deadlifts, glute work) | 4 days a week |
| Cooking most meals and tracking food | Daily |
| Tracking progress with photos and lifts, not just the scale | Weekly |
Get your nutrition in check
Nutrition is the most important part of weight loss. Like you, I tried plenty of diets and always gained the weight back. There’s no magic diet for healthy, lasting weight loss. What worked for me was learning to cook, track and understand my food.
Coach’s tip
Start with protein. Building each meal around a lean protein makes it easier to feel full, protects your muscle while you lose fat, and supports the strength training.
I took everything I learned about weight loss, made it simple, and put it into our free nutrition guide. Get the Serious Guide to Nutrition. For more real results from our clients, see our success stories.
Frequently asked questions
Should women lift weights to lose weight?
Yes. Lifting helps you keep and build muscle while you lose fat, so you end up firmer and stronger, not just lighter.
Will I lose weight faster with cardio?
Cardio burns calories during the session, but diet drives most of the weight loss. Strength training makes sure more of what you lose is fat.
How do I grow my glutes while losing weight?
Train them directly with moves like hip thrusts, squats and lunges, eat enough protein, and lose weight gradually. See our glute training guide.
Want a coach to build a strength and nutrition plan like mine? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.