Adding Strength Training

whosshe

Hello.

Lately I've been thinking about strength training.
I've lost 75lbs fairly quickly without any sort of exercise and I know I've lost quite a bit of muscle. I went from 230lbs to 157lbs. I'm 5'3" so still overweight.

I know that strength training won't hurt me but I was wondering what the benefits were. My plan was to get to 130lbs and start but I'm afraid I'm going to lose even more muscle and I won't lose as much fat as I want to. Is this even a valid concern? I've been googling non-stop but can't seem to find the answers I'm looking for.

Is it worth starting even tho I'm on a deficit? Will I at least maintain what little muscle I do have left? I'm kind of regretting not starting earlier.

nic_27_grassisgreener

Hey, great work!

I've lately had a lot of the same thoughts you are having, and after some research decided to start a dumbbell routine. From browsing around here for the past couple months I've learned the following:
It is worth lifting while in a deficit exactly as you said, you can help prevent muscle loss.
One of the benefits is that your body can appear more toned once you've lost weight.
Another benefit is physical fitness/health.
I think your concerns about muscle loss are very valid.

pogiguy05

Well great job on the weight loss so far and have you seen a doctor to make sure everything else is OK?

When you do start out dont go to hard at it. Slowly build up and if you can use the free weights not the machines. You will get some out of the machines, but free weights are much better in the long run. I am no expert either.

The other thing is if you do strength training your going to need to eat more calories. Its the one thing I like about MFP it shows you eat back calories when you do hit the gym and workout. Plus your muscles will need the protein.

Nony_Mouse

Start now, it will help to preserve remaining muscle mass, and it is a lot easier to keep than it is to regain it later. And as a woman, ongoing strength training is important for bone density. As the poster above said, you will also look better once you hit goal, and then you can work on rebuilding lost muscle if you want to.

Make sure you are also getting adequate protein - 0.6-0.8g per lb of ideal weight minimum.

rybo

Cannot be repeated enough, especially for others in similar situations. Start strength training from the very beginning. Do not wait.

jenmarrs429

Don’t wait! So many benefits of strength training!
I gained a lot of strength while in deficit and losing weight. Make sure you get enough protein and sleep.

Well done on your loss!

SezxyStef

eliciaobrien1 wrote: »

Hello.

Lately I've been thinking about strength training.
I've lost 75lbs fairly quickly without any sort of exercise and I know I've lost quite a bit of muscle. I went from 230lbs to 157lbs. I'm 5'3" so still overweight.

I know that strength training won't hurt me but I was wondering what the benefits were. My plan was to get to 130lbs and start but I'm afraid I'm going to lose even more muscle and I won't lose as much fat as I want to. Is this even a valid concern? I've been googling non-stop but can't seem to find the answers I'm looking for.

Is it worth starting even tho I'm on a deficit? Will I at least maintain what little muscle I do have left? I'm kind of regretting not starting earlier.

Yes you have lost muscle...more so because you didn't do any sort of exercise to start with let alone resistance training.....

The benefits of strength training are as follows:

maintain muscle while losing fat
helps maintain bone density esp important for a woman
helps with strength (obviously)
burns calories...but not as many as cardio but the benefits are that you keep muscle which burns more calories than fat in a still state.

Yes it is worth starting now, you will maintain some of the muscle ...depending on how much you train and protein intake.

as a note for others who may read this...yes start as soon as you can...it doesn't have to be weight lifting it can be any form of resistance training.

Look for things like I am my own gym or convict conditioning if you don't want to lift weights...but do something.

whosshe

Thanks everyone!!