Does strength training really help lose weight?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

Focus on eating real food instead of counting calories. Your 1200 calories could be made up of pure junk food but it wouldn't be great for your body.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

+1. I'm 5' tall too. 1200 calories works for me. You can't take a caloric intake of someone who is 5'10" and put it next to someone who is 5' and say that one is disordered if they don't match.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

+1. I'm 5' tall too. 1200 calories works for me. You can't take a caloric intake of someone who is 5'10" and put it next to someone who is 5' and say that one is disordered if they don't match.

But when speaking in broad strokes speaking of the caloric needs of those above 6 foot and 5 foot and below isn't helpful. You know if you are extra short or extra tall and need a different set of measurements.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

+1. I'm 5' tall too. 1200 calories works for me. You can't take a caloric intake of someone who is 5'10" and put it next to someone who is 5' and say that one is disordered if they don't match.

Focus on eating nutrient dense foods as well

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

+1. I'm 5' tall too. 1200 calories works for me. You can't take a caloric intake of someone who is 5'10" and put it next to someone who is 5' and say that one is disordered if they don't match.

But when speaking in broad strokes speaking of the caloric needs of those above 6 foot and 5 foot and below isn't helpful. You know if you are extra short or extra tall and need a different set of measurements.

My neighbor knows the caloric value of everything but it hasn't helped her lose any weight. She doesn't have the time to go on a walk with me and her husband only eats meat and potatoes. Weight loss is really about a lifestyle change, and not about restrictive eating.

[Anonymous]

Anonymous wrote:I do a good amount of cardio (pretty much every day I do either 20-30 minutes of intense Peloton or 90 minutes of less intense cardio) and Pilates reformer a few times a week.

I'm struggling to reduce my weight to a borderline overweight 155 down to 140. I look and feel much better in that 140-145 range.

Would a few days a week of strength training help with this? Are machines at the gym enough to call it "strength training"?

How tall are you?

[Anonymous]

Anonymous wrote:I do a good amount of cardio (pretty much every day I do either 20-30 minutes of intense Peloton or 90 minutes of less intense cardio) and Pilates reformer a few times a week.

I'm struggling to reduce my weight to a borderline overweight 155 down to 140. I look and feel much better in that 140-145 range.

Would a few days a week of strength training help with this? Are machines at the gym enough to call it "strength training"?

OP if you're still around, I would suggest you hire a trainer that you can work with for 3-4 weeks, so you can get on a solid regimen. The number of days in the gym is dependant on whether or not you do a full body workout each time, or if you do a split routine. A trainer is going to push you harder than you probably ever would push yourself. You need to feel what the threshold feels like, get familiar with it so that when you're working out on your own you know how hard to push yourself. Then revisit with your trainer every couple of months to see how you're doing and to adjust your routine.

[Anonymous]

Calories in, calories out… Might do you some good to consider a nutritionist.

[Anonymous]

Anonymous wrote:Calories in, calories out… Might do you some good to consider a nutritionist.

I'm one of the earlier PPs and like this suggestion. There is so much bad marketing out there and I find that so many people I know have a warped idea of what is good to eat.

[Anonymous]

Anonymous wrote:Yes. Having more muscle = higher metabolism = weight loss. It’s great to do some cardio then lift weights.

I actually gained a few pounds with strength training -- but it was all muscle and I looked and felt thinner.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:CPT for almost 30 years. My Masters is in Exercise Science. Strength training will help you lose weight. More importantly, it increases bone density and helps prevent injury. Everyone should be doing some kind of strength training. Weight training increases muscle efficiency allowing you to burn more calories, even at rest. Your metabolic rate stays elevated after weight training. That helps with weight loss as well.

But, you still need cardio. You’ll burn more calories during cardio than weight training. This is why programs like circuit training and Tabata are so effective. They get your heart rate up and increase your muscle mass by mixing in strength training.

Remember, all the exercise in the world won’t make much difference if your diet is crap. Abs are made in the kitchen. You can spot train, but you cannot spot reduce. In order to see those amazing muscles, you’ll have to lose weight. You need a caloric deficit if you are overweight. Eating a variety of healthy foods in reasonable portions is key. Junk food should be a rare treat. Don’t buy into any of the fad diets. Don’t eliminate carbs. They are your first source of energy. And your body needs them. Just watch the portion sizes.

What are your thoughts on PP's claim, "Don’t ever use machines. They are the lazy person’s way. You gain strength from using core and other stabilizing motions needed when you do free weights"

Thanks!

Not the RPT but I am a someone who has been lifting for years. For the most part I agree that free weights are better than most machines. When you us free weights, for example doing a goblet squat, you are using a lot of stabilizer muscles. When doing a goblet squat properly (bracing core and using heavy enough weight) you will feel your abs on fire as well as using your upper body to hold the weight. On a leg day when using free weights you'd be surprised how much you feel it in your upper body. If you use a leg press machine you miss out on these benefits. That said there is a place within a workout for some machines, but I wouldn't just do the standard machine circuit workout at the gym and expect to get great results. If you go to any gym and see who is on the machines vs who is in the free weight area you typically see most of the serious lifters in the free weight area. Maybe throwing in the leg press and leg extension machine here and there.

I don't disagree with this, but many of us do not want to be a "serious lifter". We want to be strong and lean, not looking for PRs.

Translation: we want to be skinny. Strength-training becomes the vehicle for that. And that obsession with being thin is just tiresome at this point.

I'm the person you quoted, and I'm listening to every word. It's easy to say being obsessed with being thin when being fit is easy for you. I've done the diets - WW, Keto, IF, MFP, even paid programs like Ideal Protein. I don't want to be "skinny", but I don't want to be overweight. I want to be lean, strong, and not a size 10-12. My diet isn't terrible, but I'm only 5'0". I need to find a long term balance that fits with my very short frame. I know that's through lifting (I've been taking HIIT and lifting classes for a month). If I don't make it to a class I want a sustainable gym plan, and free weights (other than dumb bells) can be very intimidating.

I'll continue more reps as I get stronger, as PP recommended, rather than continuing to increase weight. It's also probably time to make an appointment with a trainer at my gym. I wanted to get a solid month and routine behind me first.

PP, how much time and energy and money are you willing to spend on being "lean"? To the point where it consumes you entirely? To what end? There's a difference between being "lean" and being overweight. Make the appointment with the trainer, but also at least start to think about how much you want this pursuit to control your life.

Also, it's not easy for me to be fit, at least in terms of your goals of being "lean." I'm not short, and I have a decades long workout habit, but for me to be thin requires no exercise save running and a bit of yoga. I build muscle easily for a woman, more than most women would want. But it's important to me to be strong and healthy, so I prioritize setting a good example for my kids and spending my time on things other than the pursuit of being thin.

That is awesome. But I suspect you are genetically predisposed to be fit and thin. If running a few times a week and yoga were enough for me to be thin, I would be absolutely thrilled. Please recognize that there are people out there who can get 1200-1500 calories a day, work out every day, and still not be "thin."

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.

There’s no way you can expect to eat 1200 calories a day and lift weights. It’s unrealistic and not sustainable.

Untrue. You can absolutely lift weights on a 1200 calorie a day diet. You just need to eat a lot of protein, watch your sugar intake, stay hydrated.

I’m the CPT PP. I would not train someone who was restricting to 1200 calories unless they were working with a doctor. Restriction like that without medical supervision is not safe or healthy. And it’s a huge red flag - It looks like disordered eating.

Can we stop acting like one number fits all? I’m short (5’0”). 1200 calories is not at all disordered in my case. It’s my target calorie intake for weight loss.

Focus on eating real food instead of counting calories. Your 1200 calories could be made up of pure junk food but it wouldn't be great for your body.

Unfortunately I have to do both. I have a big appetite and could easily eat 2000+ calories a day of "real food" that is healthy. It would just be too much. So, I both count calories AND eliminate things like sugar, alcohol, and simple carbs from my diet.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I do a good amount of cardio (pretty much every day I do either 20-30 minutes of intense Peloton or 90 minutes of less intense cardio) and Pilates reformer a few times a week.

I'm struggling to reduce my weight to a borderline overweight 155 down to 140. I look and feel much better in that 140-145 range.

Would a few days a week of strength training help with this? Are machines at the gym enough to call it "strength training"?

How tall are you?

I am 5'6 (and a half!)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:CPT for almost 30 years. My Masters is in Exercise Science. Strength training will help you lose weight. More importantly, it increases bone density and helps prevent injury. Everyone should be doing some kind of strength training. Weight training increases muscle efficiency allowing you to burn more calories, even at rest. Your metabolic rate stays elevated after weight training. That helps with weight loss as well.

But, you still need cardio. You’ll burn more calories during cardio than weight training. This is why programs like circuit training and Tabata are so effective. They get your heart rate up and increase your muscle mass by mixing in strength training.

Remember, all the exercise in the world won’t make much difference if your diet is crap. Abs are made in the kitchen. You can spot train, but you cannot spot reduce. In order to see those amazing muscles, you’ll have to lose weight. You need a caloric deficit if you are overweight. Eating a variety of healthy foods in reasonable portions is key. Junk food should be a rare treat. Don’t buy into any of the fad diets. Don’t eliminate carbs. They are your first source of energy. And your body needs them. Just watch the portion sizes.

What are your thoughts on PP's claim, "Don’t ever use machines. They are the lazy person’s way. You gain strength from using core and other stabilizing motions needed when you do free weights"

Thanks!

Not the RPT but I am a someone who has been lifting for years. For the most part I agree that free weights are better than most machines. When you us free weights, for example doing a goblet squat, you are using a lot of stabilizer muscles. When doing a goblet squat properly (bracing core and using heavy enough weight) you will feel your abs on fire as well as using your upper body to hold the weight. On a leg day when using free weights you'd be surprised how much you feel it in your upper body. If you use a leg press machine you miss out on these benefits. That said there is a place within a workout for some machines, but I wouldn't just do the standard machine circuit workout at the gym and expect to get great results. If you go to any gym and see who is on the machines vs who is in the free weight area you typically see most of the serious lifters in the free weight area. Maybe throwing in the leg press and leg extension machine here and there.

I don't disagree with this, but many of us do not want to be a "serious lifter". We want to be strong and lean, not looking for PRs.

Translation: we want to be skinny. Strength-training becomes the vehicle for that. And that obsession with being thin is just tiresome at this point.

I'm the person you quoted, and I'm listening to every word. It's easy to say being obsessed with being thin when being fit is easy for you. I've done the diets - WW, Keto, IF, MFP, even paid programs like Ideal Protein. I don't want to be "skinny", but I don't want to be overweight. I want to be lean, strong, and not a size 10-12. My diet isn't terrible, but I'm only 5'0". I need to find a long term balance that fits with my very short frame. I know that's through lifting (I've been taking HIIT and lifting classes for a month). If I don't make it to a class I want a sustainable gym plan, and free weights (other than dumb bells) can be very intimidating.

I'll continue more reps as I get stronger, as PP recommended, rather than continuing to increase weight. It's also probably time to make an appointment with a trainer at my gym. I wanted to get a solid month and routine behind me first.

PP, how much time and energy and money are you willing to spend on being "lean"? To the point where it consumes you entirely? To what end? There's a difference between being "lean" and being overweight. Make the appointment with the trainer, but also at least start to think about how much you want this pursuit to control your life.

Also, it's not easy for me to be fit, at least in terms of your goals of being "lean." I'm not short, and I have a decades long workout habit, but for me to be thin requires no exercise save running and a bit of yoga. I build muscle easily for a woman, more than most women would want. But it's important to me to be strong and healthy, so I prioritize setting a good example for my kids and spending my time on things other than the pursuit of being thin.

That is awesome. But I suspect you are genetically predisposed to be fit and thin. If running a few times a week and yoga were enough for me to be thin, I would be absolutely thrilled. Please recognize that there are people out there who can get 1200-1500 calories a day, work out every day, and still not be "thin."

LOL, no, I'm not predisposed to be thin. I'm predisposed to be muscular, so for me to be "lean," I need to run 30-35 miles/week and yoga a few times, mostly for injury prevention. That's more than running a few times/week. And even then, that puts me at a size 8, not a size 2. I'm 5'8, so I completely get that shorter people have different calorie needs, but FFS, stop assuming that everyone who pushes back on diet culture is naturally skinny. Really focusing on weight lifting, as I did back in my 20s, has me as a solid size 10 with visible muscle definition. That's not the look most women here are going for.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:CPT for almost 30 years. My Masters is in Exercise Science. Strength training will help you lose weight. More importantly, it increases bone density and helps prevent injury. Everyone should be doing some kind of strength training. Weight training increases muscle efficiency allowing you to burn more calories, even at rest. Your metabolic rate stays elevated after weight training. That helps with weight loss as well.

But, you still need cardio. You’ll burn more calories during cardio than weight training. This is why programs like circuit training and Tabata are so effective. They get your heart rate up and increase your muscle mass by mixing in strength training.

Remember, all the exercise in the world won’t make much difference if your diet is crap. Abs are made in the kitchen. You can spot train, but you cannot spot reduce. In order to see those amazing muscles, you’ll have to lose weight. You need a caloric deficit if you are overweight. Eating a variety of healthy foods in reasonable portions is key. Junk food should be a rare treat. Don’t buy into any of the fad diets. Don’t eliminate carbs. They are your first source of energy. And your body needs them. Just watch the portion sizes.

What are your thoughts on PP's claim, "Don’t ever use machines. They are the lazy person’s way. You gain strength from using core and other stabilizing motions needed when you do free weights"

Thanks!

Not the RPT but I am a someone who has been lifting for years. For the most part I agree that free weights are better than most machines. When you us free weights, for example doing a goblet squat, you are using a lot of stabilizer muscles. When doing a goblet squat properly (bracing core and using heavy enough weight) you will feel your abs on fire as well as using your upper body to hold the weight. On a leg day when using free weights you'd be surprised how much you feel it in your upper body. If you use a leg press machine you miss out on these benefits. That said there is a place within a workout for some machines, but I wouldn't just do the standard machine circuit workout at the gym and expect to get great results. If you go to any gym and see who is on the machines vs who is in the free weight area you typically see most of the serious lifters in the free weight area. Maybe throwing in the leg press and leg extension machine here and there.

I don't disagree with this, but many of us do not want to be a "serious lifter". We want to be strong and lean, not looking for PRs.

Translation: we want to be skinny. Strength-training becomes the vehicle for that. And that obsession with being thin is just tiresome at this point.

I'm the person you quoted, and I'm listening to every word. It's easy to say being obsessed with being thin when being fit is easy for you. I've done the diets - WW, Keto, IF, MFP, even paid programs like Ideal Protein. I don't want to be "skinny", but I don't want to be overweight. I want to be lean, strong, and not a size 10-12. My diet isn't terrible, but I'm only 5'0". I need to find a long term balance that fits with my very short frame. I know that's through lifting (I've been taking HIIT and lifting classes for a month). If I don't make it to a class I want a sustainable gym plan, and free weights (other than dumb bells) can be very intimidating.

I'll continue more reps as I get stronger, as PP recommended, rather than continuing to increase weight. It's also probably time to make an appointment with a trainer at my gym. I wanted to get a solid month and routine behind me first.

PP, how much time and energy and money are you willing to spend on being "lean"? To the point where it consumes you entirely? To what end? There's a difference between being "lean" and being overweight. Make the appointment with the trainer, but also at least start to think about how much you want this pursuit to control your life.

Also, it's not easy for me to be fit, at least in terms of your goals of being "lean." I'm not short, and I have a decades long workout habit, but for me to be thin requires no exercise save running and a bit of yoga. I build muscle easily for a woman, more than most women would want. But it's important to me to be strong and healthy, so I prioritize setting a good example for my kids and spending my time on things other than the pursuit of being thin.

That is awesome. But I suspect you are genetically predisposed to be fit and thin. If running a few times a week and yoga were enough for me to be thin, I would be absolutely thrilled. Please recognize that there are people out there who can get 1200-1500 calories a day, work out every day, and still not be "thin."

LOL, no, I'm not predisposed to be thin. I'm predisposed to be muscular, so for me to be "lean," I need to run 30-35 miles/week and yoga a few times, mostly for injury prevention. That's more than running a few times/week. And even then, that puts me at a size 8, not a size 2. I'm 5'8, so I completely get that shorter people have different calorie needs, but FFS, stop assuming that everyone who pushes back on diet culture is naturally skinny. Really focusing on weight lifting, as I did back in my 20s, has me as a solid size 10 with visible muscle definition. That's not the look most women here are going for.

The irony being that that's the look which is the most appealing to men (if that's your motivation behind exercising)