Lifting, it does a body good
fitandgeeky
Posts: 232 Member
I know, you've heard it before. Lifting weights is the way to go, blah, blah, blah. But honestly, it works or at least it did for me. I did cardio for months and never saw results like this. When I started lifting, I was 131 lbs and approximately 30% body fat. Needless to say, I was not at all happy with the results. After talking to a few people here at MFP and reading post after post about lifting. I decided to give it a try. I'm now 118 lbs and approximately 20% bf. I still want to cut down to about 18% then comes the scary part. I'm going to lean bulk to put on some muscle.
I have to say it's been an interesting journey. I love lifting. I started with the basics and used a beginner program I snagged from muscleandstrength.com that combined compound exercises with a few assistance exercises. In the beginning, I wasn't eating enough. I fell into the trap during my cardio days of eating in the 1200 calorie range. After learning a few things here about TDEE and fueling my body, I gradually walked my calories up. I'm set at 1800 now and I try to eat as healthy as I can, staying away from processed foods as much as possible. I try to eat close to 1800 on lifting days and cycle lower on rest days. I recently started Layne Norton's Power Hypertrophy routine and I love it so far. The only cardio I do is a 10 minute warm up before I lift.
Measurements:
Weight - 131 - 118 lbs
Waist - 29.5 - 26
Bust - 37 - 34
Hips - 37 - 34
Thighs - 21.5 - 19.5
Arms - 10.75 - 10
Body Fat - 30% - 20%
Strength gains:
Squat 65 - 130 lbs
Deadlift 90 - 150 lbs
Bench 45 - 70 lbs
Rows 45 lbs - 70 lbs
OHP 20 lbs - 55 lbs
February 2013, before lifting.
March 2013
April 2013
Beginning of June 2013
End of June 2013
Comparison
I think I've made some good progress over these last four months and I'm anxious to see what the next four bring. The best advice I could give to anyone who wants to see results is lift heavy, eat a slight deficit and be patient. It'll happen.
I have to say it's been an interesting journey. I love lifting. I started with the basics and used a beginner program I snagged from muscleandstrength.com that combined compound exercises with a few assistance exercises. In the beginning, I wasn't eating enough. I fell into the trap during my cardio days of eating in the 1200 calorie range. After learning a few things here about TDEE and fueling my body, I gradually walked my calories up. I'm set at 1800 now and I try to eat as healthy as I can, staying away from processed foods as much as possible. I try to eat close to 1800 on lifting days and cycle lower on rest days. I recently started Layne Norton's Power Hypertrophy routine and I love it so far. The only cardio I do is a 10 minute warm up before I lift.
Measurements:
Weight - 131 - 118 lbs
Waist - 29.5 - 26
Bust - 37 - 34
Hips - 37 - 34
Thighs - 21.5 - 19.5
Arms - 10.75 - 10
Body Fat - 30% - 20%
Strength gains:
Squat 65 - 130 lbs
Deadlift 90 - 150 lbs
Bench 45 - 70 lbs
Rows 45 lbs - 70 lbs
OHP 20 lbs - 55 lbs
February 2013, before lifting.
March 2013
April 2013
Beginning of June 2013
End of June 2013
Comparison
I think I've made some good progress over these last four months and I'm anxious to see what the next four bring. The best advice I could give to anyone who wants to see results is lift heavy, eat a slight deficit and be patient. It'll happen.
0
Replies
-
Great results!!0
-
Wow - amazing results!!! Way to go! :flowerforyou: :drinker: :bigsmile:0
-
Wow! Awesome progress pics and stats!0
-
Awesome results. I have just recently started a routine almost identical to Nortons...I like it so far.0
-
You look terrific. For my body type and goals, a more moderate program with a good portion of cardio work better.0
-
What kind of lifting have you been doing? I'm all curious about getting into this.0
-
Great job, you look awesome!0
-
Outstanding results!0
-
Great results, I'd say!!! Holy crap!!! That's amazing!!!0
-
Wow that's amazing!
Can I ask a couple of questions ...
How many days a week do you lift?
Do you eat TDEE on lifting days and around 20% deficit on non-lifting days?0 -
Holy moly girl!! What amazing results!! Totally inspiring. Thanks for sharing.0
-
that is a FAST and EFFECTIVE transformation, woman! i'm proud of you and don't even know yoU
*bows down*0 -
You are doing an amazing job, wow wow wow!0
-
Awesome!0
-
What an amazing difference, well done! I'd like to lift heavy, just don't have the equipment or anything at the moment.0
-
AH-mazing!!! You have done a fantastic job and I know this is only the beginning for you. You continue to inspire me!0
-
Thanks so much for sharing. My husband has been telling me over and over that I NEED to make lifting my main workout program. I enjoy it but just don't know where to start. I am going to check out the website you mentioned above.
I lost about 15 pounds last year following the insanity diet and program and loved it, but gained some back during the winter (story of my life). Anyways, I felt great doing it but need something different and something that will really cut the fat from my body. What better than getting more muscle that burns fat?!
If you have any suggestions or tips I would love to hear them!0 -
awesome!0
-
Wow this is pretty incredible. Nice job!0
-
Great work!0
-
Fantastic progress, and in a relatively short period of time too. You're doing great! :drinker:0
-
Thanks for sharing. I plan on starting a lifting program in the next week or so and I appreciate the motivation!0
-
And...she didn't get bulky.
Keep sharing your results! One person after another and the stupid rumor that women get "bulky" by lifting heavy will hopefully DIE.
GREAT RESULTS!0 -
Amazing! I am starting a weight training program once I finish JMBR in 2 weeks! I love seeing results like these.0
-
WOW. This is amazing and SO encouraging to see! I've just started getting into lifting more heavily and it's encouraging to see such awesome results like this Thank you for posting!!! 0
-
This is an awesome transformation. I'm currently at about 127, and looking to lower my body fat % and increase muscle. This is good motivation.0
-
I think I've made some good progress over these last four months
Mmmmmm hmmmmm!0 -
Yup, good stuff right there!0
-
good job0
-
Awesome!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions
Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!