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Originally Posted by Bytsi
First, I just have to say how much I love this thread and how helpful it is for me. I read FLTS and Metabolic Repair... I'm measuring and had a great 2 weeks of weightloss, followed by one lousy unintentional refeed (about 500 kcal over for the day) a full week ago and now I'm stalled out even though I'm back on track with the food. Totally frustrated and confused but... anyway...
My question is this: I can't train for two things at once. I'm starting to get it. But in FLTS I thought it said that fat loss could/would work with almost any exercise program we like to do. I happen to LOVE lifting - NROLW, just got Coach Dos's new book (thanks Jane - it looked so cool I had to get it) and don't want to give up my lifting. On the other hand, I also am starting to understand that it's hard to eat at a deficit when your workout is so hard that it makes you hungrier and also it's harder to recover from hard workouts on a deficit. I am doing less HIIT and added back in lower intensity SS cardio that doesn't increase my appetite or strain my body as badly...
But - is there any compromise on the lifting? Other than giving up my lifting (or at least giving up lifting the way I enjoy) for a while, can FLTS still work? I understand I can't maintain all my muscle and strength and really cut too, and I'm ok with that -but... is it possible to still lift in that power / compound style and lose fat? Seems like some people can lose weight / fat while doing that kind of program - is that just that their body is better able than mine to do so, or am I missing some important point / workout / diet adjustment?
Long post made short - can I still lift while cutting or do I HAVE TO stop lifting except light maintenance? I'm not lifting to lose fat - I lift because I enjoy it and love feeling strong and I just plain think it's fun.
Hope I've made sense in my rambling question here... thanks in advance!
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First off a week isn't a stall! If you stay consistent the weight will go down. I think you are starting to doubt and I can't tell you it isn't complicated, consistency is key, just stick it out. Water transfers, everyweek isn't some massive success story. Sometimes we look worse, feel horrible, and have no results and then 12 days later we are down 3 pounds and tighter than ever. You don't just lose fat like that.
If your deficit isn't that extreme loss isn't as obvious, period. If you lose 3 pounds in a week on my plan, great, but at first it is just some water going out and just like that it can come back in. You have to look at the numbers. Did you move and burn enough to burn a pound of fat away? If you did you can honestly say that there isn't a pound of water here or there that can cloak it?
This isn't magic, this is just truth. You want phantom weight that is what the other guys are for. I just explain the truth hopefully in a form most get.
As for the lifting...
I am not against lifting. A lot of my clients do lifting. I am not just a online trainer and oversee tons of different training styles.
Edit: This training thing seems to be a new misconception about me so I will make sure to devote a series about it in my blog 
If you all will notice who bought the book there is OPT, a lifting and aerobic program for fat loss. It includes squats, Step ups, woodchops, bent over rows....
Strong compound movements put with an intense but smart diet and aerobic program.
All I said in this thread is that fat loss is a handicap and should be treated as such. That it isn't the time to test out that new max strength building program.
Also a lot of you look at some of my clients and they will attest to the fact that they were overtrained. They have been lifting and killing themselves for a long time. They needed a break, you may not.
NOTHING with me is cookie cutter, everyone is different but the science is still the same.
You want to lift, lift.
All I say is lift for you goals. If you have a goal of fat loss then understand that you training should suit that.
If you just like training for training sake that is great, but answer this, when do you start to get obsessed with the lack of training? Does that happen to come more when the doubt sets in?
I find that people think that MORE training equals more fat loss. All I say is more training can just mean more problems. MODERATION AND PATIENCE is key.
You can't out train a bad diet but you can overtrain into poor fat loss.