Clarification on weight lifting and a body recomp...
mom2ava07
Posts: 186 Member
I am sure a similar question has came up several times on these forums, so my apologies in advance. I attempted to utilize the search feature to find an answer to my specific question, and didn't have any luck...
I am a 5'5 female currently weighing in at 135 lbs. I'm very happy with the size of my body, but I am not toned at all. I started my weight loss journey in January and unfortunately I only focused on cardio and zero strength training, and now I'm at the point of no cardio either. I toyed with the idea of losing an additional 10 lbs or so, but I've came to the realization that weight loss is not what I need but more likely a recomp is the key.
I found a very informative article on here that basically said take your maintenance calories and add 15 percent on training days, and take 10 percent off on non training days. This article defined a training day as a day in which you lifted weights for 30 minutes.
I'm having a hard time determining what I should actually be doing in those 30 minutes. How heavy of weights do I need to be lifting, how many reps, etc. Is this something I can do at home or do I need to join a gym?
Sorry to seem so out of touch, but my entire life I have only focused on cardio and then wondered why my thighs were not toning up.
Thanks.
I am a 5'5 female currently weighing in at 135 lbs. I'm very happy with the size of my body, but I am not toned at all. I started my weight loss journey in January and unfortunately I only focused on cardio and zero strength training, and now I'm at the point of no cardio either. I toyed with the idea of losing an additional 10 lbs or so, but I've came to the realization that weight loss is not what I need but more likely a recomp is the key.
I found a very informative article on here that basically said take your maintenance calories and add 15 percent on training days, and take 10 percent off on non training days. This article defined a training day as a day in which you lifted weights for 30 minutes.
I'm having a hard time determining what I should actually be doing in those 30 minutes. How heavy of weights do I need to be lifting, how many reps, etc. Is this something I can do at home or do I need to join a gym?
Sorry to seem so out of touch, but my entire life I have only focused on cardio and then wondered why my thighs were not toning up.
Thanks.
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Replies
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Pretty much everything you ever wanted to know about recomp:
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat0 -
So, how, if it is, is "recomp" different from what we used to call "getting back into shape"?0
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So, how, if it is, is "recomp" different from what we used to call "getting back into shape"?
In my mind, recomping focuses on building muscle, which is where the "-composition" part of "recomposition" comes from. For some people would be the same as "getting back into shape" and for some people would not. For me, getting in shape includes adding muscle and losing fat. For others, it's losing fat and/or meeting one or more other goals (e.g., being able to run a mile nonstop, running a 5k, being able to bike to work comfortably, etc.)0 -
So, how, if it is, is "recomp" different from what we used to call "getting back into shape"?
In my mind, recomping focuses on building muscle, which is where the "-composition" part of "recomposition" comes from. For some people would be the same as "getting back into shape" and for some people would not. For me, getting in shape includes adding muscle and losing fat. For others, it's losing fat and/or meeting one or more other goals (e.g., being able to run a mile nonstop, running a 5k, being able to bike to work comfortably, etc.)
This^
"getting back into shape" is a pretty generic term that can mean a lot of things to a lot of people.
Recomping is a pretty straight forward strategy to purposefully eat near maintenance while slowly adding some muscle while trying to lose the little bit of fat they need/want to get rid of. For many it's a quite tedious and time consuming process, but is the necessary evil for their final aesthetic and fitness goals.
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LolBroScience wrote: »
OK so the difference between "recomp" and "getting into shape"?0 -
LolBroScience wrote: »
OK so the difference between "recomp" and "getting into shape"?
As said, above "getting into shape" is a pretty vague and generic term. It could mean a few different things.0 -
LolBroScience wrote: »
OK so the difference between "recomp" and "getting into shape"?
It depends on what one considers "getting into shape". For somebody interested in running, that may mean working their way up to a 5K (or a 10K or marathon or whatever). For somebody interested in bicycling, it could mean getting to the point where they could do a 100-mile ride. For an aspiring powerlifter, it could mean hitting certain weight goals in bench press, deadlift and squat. For somebody who's never been active or athletic, it could mean getting to the point where they can walk a mile without stopping. For a skinny person it may mean putting some muscle on, for an obese person it may mean slimming down. It's a vague term which can mean entirely different things to different people.
"Recomp" (recomposition) is a specific term referring to lowering bodyfat percentage while gaining muscle mass through eating at maintenance with adequate protein intake and strength training. It may or may not be considered "getting in shape", depending upon what one's goals are.0 -
OP: I'm sure this is mentioned in the thread linked above, but find a good beginner lifting program ASAP. Something like Starting Strength, Stronglifts, New Rules of Lifting, Ice Cream Fitness, etc.0
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I am sure a similar question has came up several times on these forums, so my apologies in advance. I attempted to utilize the search feature to find an answer to my specific question, and didn't have any luck...
I am a 5'5 female currently weighing in at 135 lbs. I'm very happy with the size of my body, but I am not toned at all. I started my weight loss journey in January and unfortunately I only focused on cardio and zero strength training, and now I'm at the point of no cardio either. I toyed with the idea of losing an additional 10 lbs or so, but I've came to the realization that weight loss is not what I need but more likely a recomp is the key.
I found a very informative article on here that basically said take your maintenance calories and add 15 percent on training days, and take 10 percent off on non training days. This article defined a training day as a day in which you lifted weights for 30 minutes.
I'm having a hard time determining what I should actually be doing in those 30 minutes. How heavy of weights do I need to be lifting, how many reps, etc. Is this something I can do at home or do I need to join a gym?
Sorry to seem so out of touch, but my entire life I have only focused on cardio and then wondered why my thighs were not toning up.
Thanks.
I've never really viewed re-comp as necessarily a deliberate act but rather a bi-product of eating well (at or around maintenance...i never have gotten wrapped up in this little more on X days and little less on Y days minutia) and hitting the weight room and generally getting out there and just getting your fitness on.
IMO, a fitness body is the result of living a fitness centric lifestyle...I basically look at re-comp as achieving a fitness type body...it's a bi-product of living a fitness centric lifestyle.
OP, IMO you should get yourself on an established program...it requires a great deal of knowledge to program you own routine and you're going to see far more efficient and effective results working an actual program. I would highly recommend New Rules of Lifting for Women for you. For one, it's a great read and will answer a lot of questions for you in RE to what you should be doing and why you should be doing it...and why you shouldn't be afraid to get in there and lift. Beyond that, it's a pretty solid beginner weight training program with an emphasis on general fitness (as opposed to some programs that emphasize linear strength gains, etc) Note that you're going to be spending more than 30 minutes...maybe 45 minutes on a good day, but probably more like 60. Most weight training programs are going to take about 60 minutes or so to do them properly and get in the work.
As a matter of general fitness, I'd also recommend cardiovascular work...it's like weight lifting for your heart and cardiovascular system. IMO, both resistance training and cardiovascular work is important to general fitness.
In my mind, re-comp is just a matter of eating and training and over time, the body develops and changes. Keep in mind that these kind of changes aren't overnight...they take place over months and more importantly, years, not a handful of weeks of training.
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cwolfman13 wrote: »
I've never really viewed re-comp as necessarily a deliberate act but rather a bi-product of eating well (at or around maintenance...i never have gotten wrapped up in this little more on X days and little less on Y days minutia) and hitting the weight room and generally getting out there and just getting your fitness on.
IMO, a fitness body is the result of living a fitness centric lifestyle...I basically look at re-comp as achieving a fitness type body...it's a bi-product of living a fitness centric lifestyle.
In my mind, re-comp is just a matter of eating and training and over time, the body develops and changes. Keep in mind that these kind of changes aren't overnight...they take place over months and more importantly, years, not a handful of weeks of training.
Kept the parts I liked and wanted to repeat. If you workout (including a solid strength training program) and live a healthy lifestyle your body is going to change for the better. People try to over-complicate things. Some people's "recomp" happens quickly and dramatically, others is slow and steady over time. Just get on the path and let good things happen.
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