Lift heavy or not...

jackdaniels1234123

Advice please!

You guys always say ‘lift heavy to shift weight’ - I have lost quite a lot of weight but wish to loose 2 stone more. As a result of the weight loss (I was big!) - I resemble a jelly!!! 🤣

I currently (try) to do low carb and walking 45 mins per day.

Should I continue with this, lose my 2stone more to get to target and then start to lift?
OR
Should I start lifting now to help weight loss/toning but will it impact me losing?

Of course the gyms aren’t open so the equipment I have at home consists of 5kg dumbbells and a 12kg kettlebell. Both I never use 🤣

Any advice would be much appreciated - thanks guys x

sijomial

jackdaniels1234123 wrote: »

You guys always say ‘lift heavy to shift weight’

No that's not actually the message at all - the few people who say that are generally selling programs to the gullible. It's a relatively low calorie burn exercise but that's not the point of lifting in particular and exercise in general.

The message is actually lift WHILE losing weight.
It sends a strong message to your body to preserve (or even increase) your muscle mass while in a calorie deficit.

The danger of being fixated on simply losing weight is that you end up at goal weight just a smaller version of your current self. A smaller jelly if you like! What you should actually be focussed on is losing FAT.
Lifting cannot stop you losing fat in a calorie deficit because it's the deficit that burns your fat and not your exercise. If you temporarily stalled your weight loss it would be water weight.

Lift now, today.
When you get to goal you will be the best possible version of yourself, be accustomed to lifting, be stronger even if you add no muscle. Plus the huge benefit is that lifting becomes the new normal and you will hopefully want to continue for life whether losing, gaining or maintaining weight.
Don't forget you also have your own bodyweight to use, don't let limited equipment discourage you from starting. The biggest difference you can make is from going from nothing to something, don't let the pursuit of optimal training dissuade you from starting.

jackdaniels1234123

Thank you so much. Can you advise where I would start looking to put together a mini program for myself?

sijomial

Have a look in the Most Helpful Posts section at top of Fitness & Exercise forum and you will find a list of reputable programs "Which Lifting Program is Best for You" plus a lot of other good information which is well worth reading.

mmapags

sijomial wrote: »

Have a look in the Most Helpful Posts section at top of Fitness & Exercise forum and you will find a list of reputable programs "Which Lifting Program is Best for You" plus a lot of other good information which is well worth reading.

Here it is from the Gaining Weight and Body Buildiing forum:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

OP, I agree with everything sijomial said. He's dead on. And don't try to design you own program. You don't have the knowledge of experience to do that. Find one from the thread that suits you. 2 I think are good for beginners to lifting are Strong Lifts and Starting Strenght. They help develop you base of strength and teach you the basics of form and technique.

Fitforevermore

Bodyfit by Amy has nice easy kettle bells Tarte routines on you tube. Moving on to hasfit, fitness blender and ergonomic fitness for harder ones. Love kettle bells.