Morbidly Obese and Strength Training

x_xKarina

Hey guys I need some wisdom.

I'm 24 and at 246 pounds. I need to lose weight and I'm concerned about loose skin. So many people are encouraging me to start strength training as early as possible.

However I'm concerned that even though I am a female, that I'll just bigger rather than smaller. I've always had a larger structure even when I was thinner. I guess I'm kind of afraid of not losing weight or slowing the process (even though its a lifestyle change and not a race). When would you recommend someone like me to start strength training and what/where do I do to start?

Thanks everyone. And please feel free to add me, I'd love to support you.

sunnybeaches105

Yes. Most bulk is simply fat. If you want the right curves when you finish your weight loss then strength train as you diet. As for loose skin, it's hard to tell in advance. A slow diet and your youth work may your favor judging from what I've seen here and read. Good luck!

SonyaCele

dont worry, strenth training will help you look fit , its not gonna make you look bigger or slow down your weight loss, provided you are eating in a deficit. You can start any time, the sooner the better, but start at an appropriate level for your weight and experience You dont have to go all out heavy, but just start with body weight or even assisted body weight since like suspension training. Learn form and technique and as your weight drops add weight.

x_xKarina

Thank you both. I will start researching stuff that I can do now.

julesloveland

You won't bulk with weights or resistance training - not unless you are actively trying to do that. Personally I would start it straight away, that way you're not losing muscle as part of your weight loss and then as the fat comes off you'll start to see some nice definition and shape with your muscles. You can only get 'big' muscles by working to get them, you really don't need to worry about that. For your heart, make sure you add in cardio too though.

Genetics plays a big part in whether your skin will go loose, but losing weight slowly also helps. Aim for no more than 1-2lbs a week (calorie deficit of 500 or 750 cals a day) and that means your skin has a chance to catch up!

Go for it!

arditarose

Don't worry. You will get smaller as long as you are losing weight The strength training will help you look hotter. And be stronger.

LeslieMartina

Hi! I've done strength training at that weight and it helped! You may have to do some modifications or body weight only at first, but that's typical for anyone. I like the Jillian Michaels beginner shred video. Now, I'm using the new rules of lifting for women.

mkakids

I started strong lifts 5x5 at 236lbs (at 5'5"). I am now down 75lbs, and 10lbs away from my highschool weight.....but I am 2 sizes smaller (after having 4 kids). I do have some loose skin on my belly, but I chalk that up to 4 BIG babies (9.2lb - 11.3lbs).

lorrpb

I started strength training at 301 lbs, age 59 at the time, 2 years ago. Now I am almost to goal, the results are amazing. It won't guarantee you won't have loose skin, but it will help you look great, trim & fit regardless. My weight is at the upper end of normal BMI, but my body fat is about 23%. For my age and where I started that's incredible. I started with bodyweight, resistance bands, progressed to TRX and dumbbells, and do a little barbell work. You will not get bulky, that's a myth.
http://community.myfitnesspal.com/en/discussion/10419681/2-year-transformation/p1

sunnybeaches105

x_xKarina wrote: »

Thank you both. I will start researching stuff that I can do now.

Happy to help. You may even want to take a look at the threads on programs on here or post your own. I have feeling though that many will give you ideas here. I'd personally recommend a 5x5 such as starting strength, or perhaps Bret Contreras' Strong Curves. That latter one focuses some attention where it e'hm "matters".

x_xKarina

Thank you guys.

A lot of people that lift also do IIFYM, rather than just counting calories...

Should I also focus on my macros too? Or is counting enough?

julesloveland

If you're just starting out maybe consider how you reach your calorie count for the day, protein and good fats leave you feeling full for longer. So switch to wholefoods, avoid caffeine, refined sugar, alcohol and processed foods as much as you can. When you're closer to target you could then look at macro's. For now calorie deficit and eating nutritionally beneficially food is the most important.