Visual effects of strength training (overweight)?

itsbakertime

Let me preface this post with the following statements:
I am not looking for a quick fix.
I know that diet and cardio are essential to weight loss and fitness.
I know that if you want to see extreme tone/”ripped” muscles you need to lose the fat layer on top


Now that I have that out of the way, I had a question.
I have started strength training with my friend who is very lean and fit. During this process I want to know

--- What visual effects does weight training have one someone who is overweight (if any)?---

I am not talking about “definition.” Anyone care to weigh in (no pun intended) on their results? Did they notice their fat moving less or taking on a better shape?

Personally, I’m mostly concerned about my triceps/arms because that is where most of my weight shows. I’m an hourglass figure so I can conceal most anything with the good clothing.

I have an theater event where I will be singing and dancing on stage in formalwear, which is almost always sleeveless. I want to try to get my arms/shoulders/chest/back to look as good as possible!I’m going to try to drop two sizes (from a 16/14 to a 12/10) by then (9/15/13) but I am mainly concerned with looking good, and less with the actual number I’ll be wearing.

Does anyone have any feedback regarding their weight lifting experiences? Feedback regarding the upper body is particularly appreciated.

THANKS!
-Chelissa

RGv2

Well,

Cardio is not essential for weightloss, diet, however is. Cardio helps give you a bigger deficit, but isn't essential.

With that said:

Strength training is going to help you maintain the muscle mass that you already have, so that when the fat is gone you'll have better definition. With just diet and cardio a person can turn into just a smaller version of the body they started with as the muscle mass has been depleated as well.

Fat doesn't move. Your body decides where it wants to burn fat from first and starts there, then moves on to another part of the body, and so on...

IDK if this helps or not...

itsbakertime

Kind of. I appreciate the response. I'm already dieting and doing cardio. I am dancing and rehearsing for the performance so I get hours of cardio a week in addition to my daily walks and any other cardio I may chose to do (elliptical/rowing machine).

I am just curious how strength training a minimum of 3-4 times a week may effect my physique if I don't lose a significant amount of weight. Since the fat layers over the muscle, does it create a significant visual effect in regards to how the fat sits on the body?

For example, will toning my triceps make the arm look smoother? Will the fat "lay" differently?

That's what I'm trying to figure out. I hope to lose about 15-20lbs. I have 6 1/2 weeks until the show. I want to the clothes to sit well on my body and I'd like any fat to "jiggle" less while I'm dancing/jumping/running on stage. I don't know if these things are possible, but that is what I'd like. I have a tendency to do really well and make significant progress for a few weeks then I backslide...so I am hoping I can stay on task since I have a specific goal and deadline in mind this time.

RGv2

Strength training isn't going to change how your fat sits on your body.

You're not going to get any bigger from strength training, unless you are specifically eating to gain weight. Strength training will just make sure you don't lose the muscle mass along with the fat. Yes, this can cause the scale to lower slower as you maintain muscle and gain some water weight (standard stuff, take a couple days off and it goes away) for repair.

Your weight loss goal is pretty aggressive. That's over 2 lbs per week on the low end.

itsbakertime

I naturally gain and lose quickly as long as I am focused. I am on medications that make me predisposed towards weight loss anyway because they increase my metabolism and reduce my appetite.

DopeItUp

Kind of. I appreciate the response. I'm already dieting and doing cardio. I am dancing and rehearsing for the performance so I get hours of cardio a week in addition to my daily walks and any other cardio I may chose to do (elliptical/rowing machine).

I am just curious how strength training a minimum of 3-4 times a week may effect my physique if I don't lose a significant amount of weight. Since the fat layers over the muscle, does it create a significant visual effect in regards to how the fat sits on the body?

For example, will toning my triceps make the arm look smoother? Will the fat "lay" differently?

That's what I'm trying to figure out. I hope to lose about 15-20lbs. I have 6 1/2 weeks until the show. I want to the clothes to sit well on my body and I'd like any fat to "jiggle" less while I'm dancing/jumping/running on stage. I don't know if these things are possible, but that is what I'd like. I have a tendency to do really well and make significant progress for a few weeks then I backslide...so I am hoping I can stay on task since I have a specific goal and deadline in mind this time.

I'm paraphrasing (poorly) someone else on the forums but think of it this way: strength training while in a deficit allows you to maintain muscle mass while losing fat. So the effect is similar to the ocean waters receding, revealing the islands beneath. As the fat disappears, you will be able to see your existing muscles. There's no such thing as "toning" as you alluded to, but the effect is basically going to be the same as what you desire. There will definitely be less jiggle as you will have less wobbly fat but the firm muscles will remain, giving you a tighter and more solid physique.

erickirb

Essentially by strength training you will have a lower body fat % at every weight during the process then if you didn't strength train. Your goal weight will be higher, and you will notice inches dropping faster vs. just cardio with the same speed weight loss.

itsbakertime

Thanks. That gives me a better idea of what to expect. I don't really like muscle definition anyway. I'd much rather have a smooth/lean looking body than see the ripple of individual muscles.

Thank you for your feedback. If all else fails, I'll just wear something with sleeves...but I would love the opportunity to wear something awesome and I know that motivation will help me to stick with it.

I am ording resistance band from Amazon as well. I can use those to stretch and train as a dancer as well as work out in my room if I don't feel like going to the gym. I figure I'll have less of a reason not to that way!

I'm not looking to tone my fat...I just don't want "bingo arms" while dancing. LOL

Warchortle

The effect is having a frame.

I've had to gain 13 lbs to even look like I lift. I made some critical errors in the gym, but since learned over a year of lifting how to really dominate the gym.

I still had a muffin top but my rib cage, shoulders, back etc. were quite lean / extremely boney.. I didn't lean out equally without a balanced resistance training routine.

Ophidion

Well strength training will help you maintain LBM as will monitoring your macros properly.

Macros...
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

a little about lifting...
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

And a look (quite amusing, taunto is king!) at the effect of lifting on women (Don't let the title fool you, prime examples of the positives of lifting for women)...
http://www.myfitnesspal.com/topics/show/987513-lifting-is-the-most-horrible-thing-to-a-woman-since-twiggy

TR0berts

I'll try to sum this up succinctly.

If you just do cardio and diet, your arms will look largely like they do now, only smaller. They may even look "worse," as you'll lose muscle, in addition to fat.

If you incorporate some sort of strength training to help maintain the muscle, your arms will likely look great once you lose the excess fat.

itsbakertime

Thanks everyone! This information is really helpful. I'm sure I'm not the only person to have this question.

I'm trying to lose weight as while dieting and doing cardio. I have moderate/severe asthma, especially when I do any endurance cardio so I can't be quite as agressive as I would like. I am really enjoying stength training so far because I can get a lot accomplished without feeling winded. I always thought I was just lazy/fat and that's why I was so bad at exercise. Now I know that isn't norma.l

(I probably should have guessed I had an issue when my friends who outweigh me by 100lbs could easily outrun me without getting winded)

sabified

bump for later

itsbakertime

Can I increase my efficiency if I strength train daily?

I really am looking to lose inches rather than weight because that is what will effect my clothes for the performance. I want muscle weight, not fat weight.

I am going to increase my protein too -- Hopefully that will help. Will that make a difference in the rate at which I receive visible results?

Otterluv

I started lifting about 8 months ago. Even though I still have a lot of fat, I can absolutely see a difference. My rear is higher and perkier (though still fat). My legs are spring loaded, which helps with running (and would help your dancing, I would think). I still have a lot of fat on my arms, but I can see definition. My shoulders are starting to look pretty good. Your schedule is pretty aggressive, you may want to focus more on the long term rather than just a few months away. In the end, it's really just one event. In the long term, strength training is absolutely important.

There are 5 day lifting schedules. But, you really need to give your muscles time to recover. I suggest you check out the book "Starting Strength".

PikaKnight

Look into Starting Strength, Stronglifts, Wendler and AllPros.

If you lack access to equipment, check out Convict Conditioning, NerdFitness, and You Are Your Own Gym.

Other alternatives to look into that do require some equipment purchase is TRX Suspension and Sandbag training.

PikaKnight

Can I increase my efficiency if I strength train daily?

I really am looking to lose inches rather than weight because that is what will effect my clothes for the performance. I want muscle weight, not fat weight.

I am going to increase my protein too -- Hopefully that will help. Will that make a difference in the rate at which I receive visible results?

Getting enough protein isn't going to make you lose body fat faster (which would make the results visible faster). You can lose weight with just diet alone and adding cardio is great for endurance (and recommended to include with strength for overall fitness)...but there is a good chance you are losing lbm along with fat. Getting adequate protein and including resistance training helps prevent muscle mass loss.

RunFarLiveHappy

I have been lifting for about 8 months, only one month of really lifting heavy doing Stronglifts 5x5. Since December and starting to lift weights I have gone from a size 14 to a size 6-8 even though I have only lost about 20-25 pounds. I am absolutely noticing a difference in the amount of fat physically as well as through body fat testing. At this point I am not overly concerned about the scale moving as long as my body composition continues to improve. Ideally I would like a healthy BMI (11 pounds away) but it can take however long it takes. I'd rather love the way I look ????

dangerousdumpling

I think I understand what you're asking. When I started out in January my arms were looking kind of lumpy. Lifting weights has made them look smoother. Lifting weights will help you lose inches and will reshape your body. It has done so much for my shape. Like others have said cardio will give you a smaller version of yourself. I didn't want a smaller, dumpy butt. I wanted a new butt. I still have quite a ways to go but I already do have a new butt. And thighs, arms, back, shoulders, and core. You could do three days of total body or 4 days of split workouts - 2 upper body and 2 lower body. I prefer 3 days of total body with 2 days of cardio or walking.

itsbakertime

Thanks everyone for being so supportive and offering great feedback!

I definitely want to continue losing weight and getting in shape regardless of my September goal. I'd love to make some significant progress by then but any progress is better than where I started.

Just from the 1 1/2 weeks I've been training with my friend I've noticed a difference. The 24 case of Diet Pepsi I lifted today felt much less cumbersome, which was a great feeling!

I'm excited to know that by strength training I can get in shape even when my asthma is giving me problems. I am also excited to know that strengthing and toning my muscles will give my fat a better shape to lay over until I lose more. I'm losing anyway -- but I want to look better -- not just smaller!

Thanks everyone! ^_^

itsbakertime

I have been lifting for about 8 months, only one month of really lifting heavy doing Stronglifts 5x5. Since December and starting to lift weights I have gone from a size 14 to a size 6-8 even though I have only lost about 20-25 pounds. I am absolutely noticing a difference in the amount of fat physically as well as through body fat testing. At this point I am not overly concerned about the scale moving as long as my body composition continues to improve. Ideally I would like a healthy BMI (11 pounds away) but it can take however long it takes. I'd rather love the way I look ????

Wow! Good for you! That's awesome. That's around where I would like to be size wise and I want to get to "healthy" BMI too. I know that I am physically a lot heavier than I was (by about 30lbs) at the same size (14) in HS. I am not sure how that will effect my actual weight number. I just want to feel comfortable in my body and be healthier.

I don't want to be thin/fat/buff. I just want to "be." I want to be at a place physically where my body size/shape isn't the first thing people judge me for. That is a big problem in theater/dance/performing arts. I want to be neutral so they can judge my abilities.

itsbakertime

I started lifting about 8 months ago. Even though I still have a lot of fat, I can absolutely see a difference. My rear is higher and perkier (though still fat). My legs are spring loaded, which helps with running (and would help your dancing, I would think). I still have a lot of fat on my arms, but I can see definition. My shoulders are starting to look pretty good. Your schedule is pretty aggressive, you may want to focus more on the long term rather than just a few months away. In the end, it's really just one event. In the long term, strength training is absolutely important.

There are 5 day lifting schedules. But, you really need to give your muscles time to recover. I suggest you check out the book "Starting Strength".

Thanks! I'll check those out. I intend to keep the this up long term. My event is an excellent motivator though. It is very glamorous and it is my chance to pull out all the stops for my "red carpet look."

itsbakertime

Can I increase my efficiency if I strength train daily?

I really am looking to lose inches rather than weight because that is what will effect my clothes for the performance. I want muscle weight, not fat weight.

I am going to increase my protein too -- Hopefully that will help. Will that make a difference in the rate at which I receive visible results?

Getting enough protein isn't going to make you lose body fat faster (which would make the results visible faster). You can lose weight with just diet alone and adding cardio is great for endurance (and recommended to include with strength for overall fitness)...but there is a good chance you are losing lbm along with fat. Getting adequate protein and including resistance training helps prevent muscle mass loss.

Gotcha. Thanks for clearing that up. I knew it didn't make me lose fat but I was a little unclear exactly how much of a difference I would see regarding strength/muscle growth/healing between work outs if I increased my protein intake. The protein keeps me full longer though, so that helps with the fat loss indirectly.

In regards to cardio, I take moderate walks daily on my breaks at work and to and from the building (approximately 60 minutes a day). I also have my dance rehearsals at least once a week and sometimes more if I need to practice a concept (i.e. I have a tap dancing session tomorrow with a friend because it is terrifyingly hard. I am not a tapper. Here is a video of what I have to do! http://youtu.be/qGswFkaQCus ). That is only a SMALL fraction of what I'll be doing for the rehearsals. Any additional cardio I add (such as the row machine and elliptical) are mostly extra and dependant on how my breathing is. I'm horrible at taking my daily inhaler so it is hit and miss.