StrongLift Program for weight lose ?

zeeshanhashmi

Hi,

I am like 255lbs diabetic and with little elevated cholesterol.

Have been doing Cardio+Strength(little) and Swimming both 5 times a week. I was like 280lbs and has dropped like 20+lbs in 7 months. My main problem is that after every 1 or 2 kg drops, the next kg takes a whole month OR even more to drop. It stuck so much.

Last night I was searching for some thing helpful for this - that not only give me a boost in weight lose but also put me in some shape , I found StrongLift 5x5 program.

I have some questions that i would like you people to help me with:

1. Shall I do StrongLift 5x5 to reduce my weight, waist and get in shape ?
2. At the moment I lift 4kgs (2x2) and 6kgs (3x2) dumbbell each hand. What weight shall I start with in StrongLift program ? Please specify for all the exercises.
3. Any other idea/help that you can share that helps me to get through the weight lose plateau ?

Thanks a lot !

Sued0nim

Yes you should

And tighten up your food logging http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

middlehaitch

To follow up on rabbitjb-
start with a weight you are comfortable with and concentrate on your form in the beginning.
Watch videos on the lifts, or get a trainer at your gym to show you the correct form.
Once you have form, progress your weights.

NB: I am not a heavy lifter, but do use correct posture, form and muscle activation, to the best of my ability using body weight and hand weights.

Cheers, h.

Merkavar

If im not mistakes strong lifts start at 20kg+ for like the squats. But i'm sure you can lower it as far as you want.

BoxerBrawler

I've been doing strong lifts for about 6 or 7 weeks and can definitely see differences in terms of toning and tightening up. I've lost a few inches/ounces as a result but I am pretty much in maintenance mode at this point. It's a great program! I began with just lifting the bars and then started adding weight. I have also decided to stay with the weights that I am at for the time being, not going any heavier. I want to maintain/increase strength but not continue to build. Once I got the form down and started increasing the weight I modified the program slightly to suit my needs. It's great and you should definitely give it a try

zeeshanhashmi

Great - thank you all for the answers.

And what would you people suggest me to keep my weight going down and down and don't come up. It fluctuates too much. Sometimes I cant even see a drop of 0.5kg in 2 weeks. Does it mean that some how I am taking more calories ? I am using MyFitnessPal logs.

misskarne

zeeshanhashmi wrote: »

Great - thank you all for the answers.

And what would you people suggest me to keep my weight going down and down and don't come up. It fluctuates too much. Sometimes I cant even see a drop of 0.5kg in 2 weeks. Does it mean that some how I am taking more calories ? I am using MyFitnessPal logs.

Do you weigh your food?

Merkavar

zeeshanhashmi wrote: »

Great - thank you all for the answers.

And what would you people suggest me to keep my weight going down and down and don't come up. It fluctuates too much. Sometimes I cant even see a drop of 0.5kg in 2 weeks. Does it mean that some how I am taking more calories ? I am using MyFitnessPal logs.

Weight fluctuates. Not much you can do. Weigh your foods, be as accurate as possible.

I've had my weight change by 1-2kg over night.

zeeshanhashmi

Humm, no I do not weigh my food - here in Pakistan foods are very complicated.

I usually count Cup / bowl thing. Like 1 cup cooked lentils, OR beans etc. 1 cup/bowl of salad. Things like that. I also eat 2 piece chicken breast that is 1 half of the breast sliced.

I daily do following -

1. General Aerobic (Push ups, Burpees, Jumping Jack, Mountain Climbing, Squats etc)
2. Weight Training of Shoulders, next day arms, next day legs, next day abs
3. Also 5-6 days a week I do swimming (Freestyle) so 15-25 laps of 20meters - with 10 seconds to 1 minute rest after each lap.
4. As per MyFitnessPal suggestion - I daily take 500-900 less calories.

And still, my weight is 116-117 range for the past 40 days.

misskarne

That is very inaccurate. You can weigh the individual components - nothing you've listed sounds too complicated to weigh.

zeeshanhashmi

Okay - I will weigh then. But can I get a good resource that takes my data and give me a very good meal plan based on weight ?

misskarne

zeeshanhashmi wrote: »

Okay - I will weigh then. But can I get a good resource that takes my data and give me a very good meal plan based on weight ?

I don't understand. Eat what you like, just less of it. If you weigh and log all of the components you can still hit goal. This can be a bit hit-and-miss at first, but gradually you get better at it.

Liftng4Lis

You should look to your logging to lose weight. You should do SL 5x5, to help maintain muscle mass, while losing.