Weight lifting or cardio for fat loss reddit

Weight versus size. Since muscle is more dense than fat, 1 kg of muscle will take less space than 1 kg of fat. Muscle is 1.06 kg per liter of space and fat density is 0.9196 kg per liter of space. If you gained 10kg of muscle at the same time you lost 10kg of fat, you would be smaller. About 1.4 liters smaller. Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat Compared to weight training and workouts involving both cardio and strength, just plain cardio is the queen of burning more fat and faster weight loss. Weight lifting is better for fat loss as compared to cardio.But it can cause severe damage to your body in the beginning if you are starting new.Where...Fasted Weight Training Unlike cardio or aerobic exercise, weight training relies heavily on carbs for energy and due to its relatively low-intensity level, does not require oxygen. That means that the theory that if you deprive your body of glucose, it will dip into your fat stores for energy doesn't really hold up in the same way.The first step is we have to define what makes a cardio workout 'good.' If we want to improve body composition we know that weight lifting is king. Period. Cardio on its own, really ain't gonna cut it. We want a form of cardio that 1) maxes fat burning for our time involvement, 2) retains maximum muscle, and 3) retains maximum gym performance.So cardio and weightlifting both are good tools to achieve faster weight loss. But weight loss can be achieved without both. Doing them both however brings you benefits. So it's up to you on your priorities and preferences. No need to be black and white only. Can always do a little of your preferred cardio, and also a little of weightlifting.According to a paper from the International Society of Sports Nutrition (ISSN), increasing your protein intake from the recommended 0.8 grams per kilogram of bodyweight per day (g/kg/day) to 1.2-2.4g/kg/day, while also restricting calories (30-40% reduction), can maximize fat loss while maintaining existing muscle.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat mobile homes for rent clearwater Jun 27, 2017 · After 24 weeks, both the same-day and alternating groups noticed a significant decrease in their belly fat mass as compared to the control group. Men who performed their cardio and lifting on the ... Home » Video » Pool Cardio Workout for Weight Loss. Video. ... By admin August 7, 2022 No Comments 1 Min Read. Facebook Twitter Pinterest LinkedIn Tumblr Reddit WhatsApp Email. Share. ... The Best Cardio Exercises To Lose Visceral Fat and Slow Aging, Trainer Says — Eat This Not That. September 7, 2022.Feb 27, 2020 · Studies show that doing a combination of the two is best for overall health, increasing muscle and reducing body fat. If you want to do both cardio and weight training at 100% effort, then you can ... Pull your shoulder blades together and arch your back before you try lifting the bar. Lift the bar gently off the rack. Take a deep breath before you lower the bar down to your chest, keeping your ...If you're dieting, weight lifting can help you lose fat instead of muscle and bone. Most people don't realize it, but when they diet, only about 60 to 75 percent of the weight they lose is actually fat. So if you shed 20 pounds, five or six of those pounds are from nonfat tissue, including muscle, bone, and water -- leaving your body weaker.A female of average build and UK weight average of 69kg lifting weights (including large compounds) for half an hour can expect to burn 180 calories. These are based on the Harvard medical school exercise list but again the amount burnt is depending on the individual's own body mass, exercise intensity and movement choices.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. And weight lifting people mention that muscles burn more calories than fat, so more muscle is the key. For cardio training, there is obviously fat burning taking place. Essentially any exercise program should incorporate both cardio and weight training for weight loss, especially targeting fat...This triggers some great muscle growth, but also provides a stimulus for cardio and fat loss too. HIRT Training in a nutshell: Uses multi-muscle, strength-based exercises to burn fat and build muscle. Follows an upper-body, lower-body or push-pull format to enhance cardio effect. Generally split into mini-circuits that are 10-minutes in duration.Weight Loss 101. Recommended Workout Routines. Frequently Asked Questions. I started off doing cardio for half an hour and about 15 minuets of weights but have now changed that to 15 minuets intense cardio and then about 30 minuets of weight lifting.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Answer (1 of 171): I can relate. I weighed 285lbs and I was very uncomfortable with how many body looked. I spent 1 year lifting without changing my diet or doing cardio and I gained a lot of muscle mass and after a year weighed 265lbs. 3) Boxing Builds Muscle. While boxing is an excellent way to burn fat, it also helps you build muscle. Since boxing is a full-body workout, it helps build muscle all over your body. This is important because muscle tissue burns more calories than fat tissue. So, the more muscle you have, the easier it will be to lose weight and keep it off.A female of average build and UK weight average of 69kg lifting weights (including large compounds) for half an hour can expect to burn 180 calories. These are based on the Harvard medical school exercise list but again the amount burnt is depending on the individual's own body mass, exercise intensity and movement choices.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. 12 Week Fat Burning Gym Workout Plan for Women. Training Level: Beginner / Intermediate / Advanced. Training Days: 3 Days. Routine Duration: 12 Weeks or 3 Month. Warm up: 5min warm up before you begin your workout. Rest: 60 or 90 sec between sets. Protein Intake: Take twice amount of protein. obituaries pembroke Each workout will include a warm-up, strength, cardio, and core session. Workouts get progressively harder over the 30 days. Carefully selected exercises for optimizing a metabolic and anaerobic response, leading to accelerated fat loss. Nutritional guidelines that have been tested and proven to work.Why Everyone Should Do Cardio In Addition To Weights. I know some really lean and muscular bodybuilders who do a lot of weight lifting and Always remember though, that for cutting body fat in the first place, controlling your diet is the number one priority. Cardio simply helps the fat loss along...Best Pre Workouts For Weight Loss: Quick List. Best Pre-Workout For Weight Loss Overall - Preseries LEAN. Best Pre-Workout For Weight Loss Budget Pick - Nitrosurge. Best That is Widely Available - C4 Ripped. Best For Weight Loss Pre-Workout for Women - Powher. Best Pre-Workout for Men's Weight Loss - Preseries LEAN.Move 12,000 pounds. (An O-bar with 55 pounds: 100 pounds; 5 movements for 6 reps each, repeated for 4 cycles = 12,000 pounds) Increase my training volume. Boost strength endurance. Increase caloric expenditure and melt body fat. Take advantage of the EPOC effect (Excess Post-Exercise Oxygen Consumption)4. You Will Build Up Your Aerobic Fitness. Steady-state cardio brings more benefits than weight loss. It's great for developing your aerobic fitness level and increasing your cardiovascular endurance. The benefits of steady-state cardio are functional and translate to real life.A female of average build and UK weight average of 69kg lifting weights (including large compounds) for half an hour can expect to burn 180 calories. These are based on the Harvard medical school exercise list but again the amount burnt is depending on the individual's own body mass, exercise intensity and movement choices.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Jun 27, 2017 · After 24 weeks, both the same-day and alternating groups noticed a significant decrease in their belly fat mass as compared to the control group. Men who performed their cardio and lifting on the ... What's better - cardio or weights - for fat loss? The expert verdict. Plus, does weight lifting burn fat? Scores on the doors: weight lifting is better for fat loss and building lean muscle. However, cardio will help with weight loss, improving cardiovascular health and helping to uncover the... how to make a pixiv fanbox Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. 12 Week Fat Burning Gym Workout Plan for Women. Training Level: Beginner / Intermediate / Advanced. Training Days: 3 Days. Routine Duration: 12 Weeks or 3 Month. Warm up: 5min warm up before you begin your workout. Rest: 60 or 90 sec between sets. Protein Intake: Take twice amount of protein.It takes a 3500 kcal deficit to burn 1 lb of fat, which is less than 1/3 of a pound of additional fat loss. Similarly, if you add in four, 30 minutes, moderate-intensity cardio sessions per week, you can see from the table in the article that for a 160 lb person, this will burn ~888 kcal. This is 1/4 of a pound of fat, which is highly inefficient.Control what you eat and with lifting weights you can either gain weight (positive weight = muscle) or you can lose weight (lose the negative weight = body fat). Eating 1750-2000 cal/day, I've lost averaged out 1 pound/week with light exercise (30-60 min cardio 3-4x weekly).There are 3 main differences between LISS cardio and HIIT. 1. INTENSITY OF ACTIVITY LISS As the names suggest, LISS cardio is much lower in intensity than HIIT. Now, what does that actually look like when you're training? LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits.Cardio Can Decrease Lifting Performance. Opt for low impact exercises in between, like steady-state cardio rather than HIIT. When it comes to HIIT vs steady-state cardio for weight loss, some studies do support HIIT as a better fat burner. If you are looking to boost your weight loss or get over a plateau, consider HIIT over cardio. Time ... Cardio training for most people to reach a body fat of around 7-8% is not going to be essential. If you are about 90-95% consistent with your diet and keep up your weight lifting program this will be sufficient, if not, ideal to reach your low body fat percentage. However cardio is a way to speed up the process or make up for a sub-optimal diet.Wear a heart rate monitor on your wrist or chest. Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up. Set the incline to 2 percent. Jog at 4 mph for 1 minute. Run at 8 to 10 mph, or ... 40k down payment assistance program 36. r/GYM. Join. • 7 days ago. I boiled some water yesterday and mixed it with creatine, so I could drink it more easily and left it on the counter till the morning. This was the result: 406. 145. r/GYM.A February 2018 review published in Sports Medicine indicates that HIIT is a time-efficient strategy to lose fat. Subjects who used this method while cycling or running experienced a significant reduction in total body fat, visceral fat and abdominal fat mass. HIIT running was more effective than HIIT cycling for reducing total body fat, while ...Mar 21, 2022 · Rowing helps correct this by opening your spine, hips, and shoulders, Ryan says. TRY a 15-minute rowing routine: Start with a 5-minute warm up, rowing at a slow, consistent pace. Then move up to a ... Step 2: LBM x 10 = Resting Metabolic Rate (RMR) Step 3: RMR x 0.3 = Caloric Modification for Recovery (CMR) Step 4: RMR + CMR = Resting Metabolic Rate Modified for Recovery (RMR2) Step 5: RMR2 + 600 = Calorie Intake to Maintain Weight (CIM) The last 600 calories is an average burn from the workouts.Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat Donner suggests that beginners start with a 30- to 35-minute workout. Try to choose weights that allow you to perform 3 sets of 10 repetitions for each exercise. Take short 30- to 40-second rest ...Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat That's borne out by numerous studies that show both weight training and aerobic exercise can help people lose body fat. For example, a study published in a November 2017 issue of Obesity found that both aerobic exercise and resistance training — when paired with a weight-loss diet — decreased body fat mass. So when in doubt, just get moving ... linen bar stoolsonline casino with free signup bonus real money usa no depositIf you're dieting, weight lifting can help you lose fat instead of muscle and bone. Most people don't realize it, but when they diet, only about 60 to 75 percent of the weight they lose is actually fat. So if you shed 20 pounds, five or six of those pounds are from nonfat tissue, including muscle, bone, and water -- leaving your body weaker.🔥40 min walking workout for weight loss🔥all standing🔥no jumping🔥knee friendly🔥regular + side steps🔥 September 3, 2022 🔥35 MIN WEIGHT LOSS WORKOUT🔥Full body Cardio & Toning🔥All Standing🔥No Equipment🔥No Repeat🔥Weight lifting is going to allow you to build or at least maintain most of your muscle whilst losing weight. This is going to be a huge benefit long term as your metabolism is going to be higher when you reach your goal weight then if you just did cardio. 8. level 1. · 1 yr. ago New. Jan 25, 2022 · The best fitness plan for lasting fat loss is a combination of cardio and weight training. Your best bet for fat loss is a combo of cardio + strength training + a balanced, nutrient-rich diet ... Jan 22, 2020 · This is true whether you do the cardio workout in the same workout, or if you simply do cardio less than six hours before your weight training. The researchers who performed this study also stated ... Aug 14, 2021 · 4 WEEK WORKOUT PLAN FOR WEIGHT LOSS aT THE GYM. Rowing (Man photo created by freepik) In this workout plan, you’ll work out 45-60 minutes, five days a week. To increase weight loss with exercises, you’ll need to put more effort than you usually do. You’ll need to work out 225 to 420 minutes to clinically lose weight. Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat Wear a heart rate monitor on your wrist or chest. Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up. Set the incline to 2 percent. Jog at 4 mph for 1 minute. Run at 8 to 10 mph, or ...Cardio burns more fat than weight lifting. If you want to burn fat and lose weight, aerobic exercise may be your best workout option, according to a study in the Journal of Applied Physiology. It was more effective than a weight-lifting routine, and about as beneficial as workouts combining cardio and strength training, researchers found.4 WEEK WORKOUT PLAN FOR WEIGHT LOSS aT THE GYM. Rowing (Man photo created by freepik) In this workout plan, you'll work out 45-60 minutes, five days a week. To increase weight loss with exercises, you'll need to put more effort than you usually do. You'll need to work out 225 to 420 minutes to clinically lose weight.Here's a list of the five best at home workout programs for weight loss you can incorporate into your daily regime. Aerobic Cardio Training. HIIT. Bodyweight CrossFit. Tabata. Dumbbell Training. 1. Aerobic Cardio. Aerobic training is a convenient and inexpensive way to shed some excess kilos at home without equipment. traralgon taxi service A female of average build and UK weight average of 69kg lifting weights (including large compounds) for half an hour can expect to burn 180 calories. These are based on the Harvard medical school exercise list but again the amount burnt is depending on the individual's own body mass, exercise intensity and movement choices.This is true whether you do the cardio workout in the same workout, or if you simply do cardio less than six hours before your weight training. The researchers who performed this study also stated ...Aug 04, 2022 · Aids fat loss. Minute-for-minute, cardiovascular exercise burns more calories than weight training due to the continuous nature of intensity. Because of this, doing cardio for weight loss can help ... Workout #2: 15-20 minutes running sprints or at home exercises such as jump rope. Try An All-Cardio Workout on Fitbod. ALL STRENGTH Since strength training can be tough on the body, aim to use lighter weights when you do it twice per day. Or heavier weights for one workout then lighter body weight movements such as yoga for the second.Cardio vs weights… the best way to blast fat and lose weight fast. Miranda Larbi; 17:10, 29 May 2019; ... To get a good cardio workout, all you have to have is a pair of trainers. You can go for ...Aug 14, 2021 · 4 WEEK WORKOUT PLAN FOR WEIGHT LOSS aT THE GYM. Rowing (Man photo created by freepik) In this workout plan, you’ll work out 45-60 minutes, five days a week. To increase weight loss with exercises, you’ll need to put more effort than you usually do. You’ll need to work out 225 to 420 minutes to clinically lose weight. Full Body HIIT Cardio No Equipment Boot Camp, For Weight Loss | Workout Routines r/homeworkouts_Fitness • Best kettlebell exercises for fat loss | exercises to lose belly fat vending machines uk Answer (1 of 171): I can relate. I weighed 285lbs and I was very uncomfortable with how many body looked. I spent 1 year lifting without changing my diet or doing cardio and I gained a lot of muscle mass and after a year weighed 265lbs. What about training for FAT loss? Need a training program? Drop your email below and I'll send you a simple 3-day beginner strength program to If you're really unfit or have a lot of fat to lose, cardio - like running - can be difficult and put a lot of stress on your knees. And for most people, it...Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Wondering what's better - Cardio vs Weights For Fat Loss? Or can you lose weight by lifting weights only? This is what the research says is best for As for FAT (not weight!) mass, the diet-only group lost 6.68 kg, diet + cardio lost 7 kg, and diet + cardio + strength topped the field once again by...Bend over at a 45-degree angle and keep your back flat while you let the weights hang down from your shoulders, palms facing each other. Lift the weights up to your chest. Lower the weights back down for one rep. 2. Triceps Kickbacks: Stand with your knees bent and lean forward about 45 degrees, holding a dumbbell in each hand.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. Find Cardio For Weight Loss Latest News, Videos & Pictures on Cardio For Weight Loss and see latest updates, news, information from NDTV.COM. Explore more on Cardio For Weight Loss.2) Stair Climber Machine. It's one of the dynamic cardio machine exercises to help you lose weight and burn fat. This exercise machine can help tone the lower body and boost power. Stair climber ...Mar 17, 2022 · By Sarah Finley. published March 17, 2022. The cardio vs weights debate is often brought up when people discuss which is more effective for weight loss. While you are more likely to burn lots more calories during a cardio session, there’s a good chance your metabolism will stay elevated for longer after a workout with weights. If you lift weights, this doesn't mean you should stop, but if your time is limited and your main goal from exercise is to lose weight, cardio may be better than weight training Lifting weights helps build and maintain strong bones and helps prevent the gradual loss of muscle that comes with aging.Jan 07, 2020 · Superset between upper and lower body movements through "mini-circuits". Focus on free weights, compound and multiple compound lifts, and use isolation movements only to bring up lagging parts. Train each body part 3 times a week, but lower the overall volume by spreading the sets and exercises throughout the week. Abdominal fat and body weight while maintaining muscle mass That last benefit is huge because, when in a caloric deficit, the potential to lose muscle increases, so HIIT aids in losing weight while maintaining muscle. Benefits of HIIT vs Cardio: More Calories Burned Yes, you read that correctly.When most people think of fat loss, the first thing that comes to mind is endless hours of walking on a treadmill. Articles in popular magazines have advocated aerobic First things first, the primary criterion for fat loss is a sustained energy imbalance between energy intake from food and energy expenditure.In short: 1. Less, more purposeful exercise may be the key for fat loss. 2. Dieting, especially for fat-loss, should be more of a brief, targeted endeavor. Not a year-round war. Tony Gentilcore ... heathrow trade carsFeb 19, 2021 · Some of the cardio that helps to burn fat quickly include: Burpees: Burpees are a combination of squats, jumps, and pushes. These exercises target fat from your overall body, making it the most effective workout. Burpees also target the muscle group of the chest, legs, and core. For considerable weight loss, You need to do 10 repetitions in 30 ... Spoiler: Cardio may not be the weight loss king that you think it is. Here's your guide to optimizing your cardio and strength workouts for weight loss. When you think of exercise geared specifically toward weight loss, you likely imagine spending long hours on the treadmill or elliptical.You will therefore continue to burn calories the whole day after a rigorous weight training session. ( Why Women Should Switch to a Soy Diet) Secondly, only doing cardio will make you look 'skinny...Spoiler: Cardio may not be the weight loss king that you think it is. Here's your guide to optimizing your cardio and strength workouts for weight loss. When you think of exercise geared specifically toward weight loss, you likely imagine spending long hours on the treadmill or elliptical.Here’s what works for me to lose weight and gain muscle. I start my workout with 3 miles on a bike on a 6-7 resistance setting. Monitoring my heartbeat. Once I get to 130 the sweat starts. Then I move over to the ropes and do 30 seconds , 4 times , this keeps my heart rate up and gets my lungs expanding. Then I start hitting the weights. A February 2018 review published in Sports Medicine indicates that HIIT is a time-efficient strategy to lose fat. Subjects who used this method while cycling or running experienced a significant reduction in total body fat, visceral fat and abdominal fat mass. HIIT running was more effective than HIIT cycling for reducing total body fat, while ... zzr1100 engine for sale15-Minute HIIT Treadmill Workout For Fat Loss. This 15-min Treadmill HIIT workout comprises four intervals of 2 minutes of running at a moderate to fast pace followed by 1-2 minute walking or jogging at an easy recovery pace. Moreover, you can do a 15-sec sprinting to complete the session. Warm up for a couple of minutes before starting the ...Cardio Training - Expert Trainer Training for fat loss is not easy, and proper cardio training is an important part of the process. But if you're doing your cardio at the WRONG time These two reasons apply no matter if you're doing slower, long-duration cardio or high-intensity interval training (HIIT).Jun 07, 2021 · Increases metabolic rate. A cardio workout burns calories quickly while weight training will keep on burning small amounts of calories for the whole day. At the end of the day, the burnt calories are more here and hence the metabolic rate is also high. Our muscles are more metabolically active than fat, so the more muscles you will gain, the ... Their fat-burning target heart rate would be 90-117 BPM. Their cardio target heart rate would be 135-153 BPM. Which type of workout is best for weight loss? The short answer is that any kind of physical activity can help support weight management.There are 3 main differences between LISS cardio and HIIT. 1. INTENSITY OF ACTIVITY LISS As the names suggest, LISS cardio is much lower in intensity than HIIT. Now, what does that actually look like when you're training? LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits.If you're dieting, weight lifting can help you lose fat instead of muscle and bone. Most people don't realize it, but when they diet, only about 60 to 75 percent of the weight they lose is actually fat. So if you shed 20 pounds, five or six of those pounds are from nonfat tissue, including muscle, bone, and water -- leaving your body weaker.Fasted cardio has also been shown to decrease the amount of weight gained during six weeks of overfeeding. Subjects given a carbohydrate-rich breakfast approximately 90 minutes before working out gained roughly twice as much weight, most of which was fat, compared with those who exercised on an empty stomach [ 4 ].For losing fat, a combo of cardio plus weightlifting rules. A pound of fat has 3500 calories. In theory to lose 1 pound of fat per week eat at a 500 calorie deficit. A pound of muscle contains about 1000 calories. To lose 1 pound of "weight" that is 75% fat 25% muscle (2875 calories total), eat only a 410 calorie deficit. This is dieting and ... Answer (1 of 171): I can relate. I weighed 285lbs and I was very uncomfortable with how many body looked. I spent 1 year lifting without changing my diet or doing cardio and I gained a lot of muscle mass and after a year weighed 265lbs. peekaboo highlights xa