why is heavy lifting so f**** important?!

jigglyone

In order for your muscles to grow...

Muscle growth is not the same as muscle strength.

I understand why people want to increase strength - it is not nearly as clear why people want to add muscle growth when they haven't even achieved peak strength with the muscles they have. Most people I see lifting weights have more muscle mass than their bodies were designed for, and less strength than they should have for the amount of muscle mass. And that isn't a healthy combination.

:drinker:

contingencyplan

Get a suspension trainer. Trust me. About $80 and its all you need. It does WONDERS for it and is a great alternative for weights, MUCH better than resistance bands. Sandbags are another great option.

mustgetmuscles1

We lose muscle as we lose weight and as we age (Sarcopenia). Resistance training (not just weights) with enough load helps prevent that.

It also make you stronger, strengthens your bones and joints.

Many of the same benefits you get from cardio you can get from resistance training.

http://circ.ahajournals.org/content/101/7/828.full

Cardio and Strength training benefits side by side.
http://circ.ahajournals.org/content/101/7/828/T1.expansion.html


I find it curious that so many people find it offensive when someone suggest they should be doing some form of resistance training. Its almost 2014. There is so much more that we know about the benefits and myths when it comes to strength training yet people still seem to be in the dark.

"Heavy" is relative to a persons experience but there are lots of people that claim to "lift weights" and then you find out they are using something extremely light. That is not what is going to get you results and this is why people make sure "heavy" is specified.

UpEarly

I don't lift heavy and I'm pretty much exactly where I want to be in terms of cardiovascular fitness and body composition. I follow an endurance-focused, medium weight/higher repetition program. It's helped me to maintain my lean body mass and it gives me the stamina I need to keep up my love of hiking/backpacking.

I had tried lifting heavy for a while, but I found that my endurance wasn't as good as it had been, so I went back to my other program. Also, heavy/deep squats really irritate one of my knees. My orthopedist told me that with my specific issues, I really shouldn't go beyond parallel, and I really shouldn't go that heavy.

jigglyone

Get a suspension trainer. Trust me. About $80 and its all you need. It does WONDERS for it and is a great alternative for weights, MUCH better than resistance bands. Sandbags are another great option.

i may sound silly, but what is a suspension trainer?

jigglyone

I don't lift heavy and I'm pretty much exactly where I want to be in terms of cardiovascular fitness and body composition. I follow an endurance-focused, medium weight/higher repetition program. It's helped me to maintain my lean body mass and it gives me the stamina I need to keep up my love of hiking/backpacking.

I had tried lifting heavy for a while, but I found that my endurance wasn't as good as it had been, so I went back to my other program. Also, heavy/deep squats really irritate one of my knees. My orthopedist told me that with my specific issues, I really shouldn't go beyond parallel, and I really shouldn't go that heavy.

is ur exercise something that may be done at home?

jigglyone

A lot of 'fitspiration' blogs seem to make it okay to look down on those who don't lift - I totally know where you're coming from. They say "Oh, you don't lift?" as if it's a reason to feel embarrassed about yourself. I don't get it either. Fine, you can go ahead and love lifting if you want, but don't rub it in our faces as if it's some kind of moral issue. Lifting isn't absolutely necessary for someone to live a healthy lifestyle. What more, some of us (like me) can't afford gym memberships to go 'lift'. I go to after school classes to raise my GPA, but I don't go around to people saying "Oh, you don't take extracurricular classes? Tsk tsk."

Everyone has their own definition of what 'fit' is. I lost a load of weight doing cardio and eating a lot of healthy food. But that's not good enough yet? Some of us choose to prioritize the extra time we have to do other productive things. I'm not going to pass this job interview because I have steel abs.

THANK YOU!!! thats EXACTLY what i mean!!! u r the best!

jigglyone

I don't seem to have to do any out of my way in regards lifting...but then I am naturally quite muscular in build. I just treadmill, and a little aerobics, and daily life stuff...I tone right up.

see! thats what i mean! in order to tone, its not necessary to lift but i keep getting bit in my a** from those who do, saying its a must. thank you hun

TigerBite

Heavy lifting is great, but not essential .... However, adding some sort of strength training (Pilates (reformer), Ashtanga yoga, body weight ecxercises, resistance bands, etc.) , is important to: prevent osteoporosis, preserve (or gain) lean body mass, reduce BF% I.e. make you less "fluffy", etc. ...

Siege_Tank

THIS is why lifting heavy means so much to so many:

http://jasonferruggia.com/how-to-get-a-body-like-jessica-biel/

jigglyone

Heavy lifting is great, but not essential .... However, adding some sort of strength training (Pilates (reformer), Ashtanga yoga, body weight ecxercises, resistance bands, etc.) , is important to: prevent osteoporosis, preserve (or gain) lean body mass, reduce BF% I.e. make you less "fluffy", etc. ...

thanks hun! thats what i thought too

contingencyplan

http://www.youtube.com/watch?v=wcVJKXkFVk0 Suspension trainer. I use it. I love it.

ILiftHeavyAcrylics

As long as you have continuous progression, then you don't have to lift heavy. I do. But that's not saying you have to.

Progression is the key.

This.

Heavy lifting is a shortcut also. It's much more efficient than body weight. Plus it makes me feel like a super hero. :flowerforyou:

Sarauk2sf

every thread i read is "heavy lift this and heavy lift that, honestly!! what if some of us cant go to a gym or cant afford the equipment are we all doomed??? isn't strength training using your own body weight good enough???

Yes, it is, depending one your goals.

Just make sure you incorporate progressive loading.

Look into Convict Conditioning or You Are Your Own Gym.

UpEarly

I don't lift heavy and I'm pretty much exactly where I want to be in terms of cardiovascular fitness and body composition. I follow an endurance-focused, medium weight/higher repetition program. It's helped me to maintain my lean body mass and it gives me the stamina I need to keep up my love of hiking/backpacking.

I had tried lifting heavy for a while, but I found that my endurance wasn't as good as it had been, so I went back to my other program. Also, heavy/deep squats really irritate one of my knees. My orthopedist told me that with my specific issues, I really shouldn't go beyond parallel, and I really shouldn't go that heavy.

is ur exercise something that may be done at home?

Yes - I have a barbell, a variety of plates and a collection of dumbbells from 5-25 lbs. I do everything in my basement. :-)

ILiftHeavyAcrylics

sure don't lift.. just stay flabby.

so im gonna be flabby for not heavy lifting???

No. You can maintain your muscle without heavy lifting. But you should do some kind of resistance training.

jigglyone

thanks everyone

AllonsYtotheTardis

I'm achieving very good results with body-weight strength training.

This is the program I use (it is progressive) - no equipment needed:





Now, that said, I probably would be getting faster results lifting heavy weights. But I don't have access to them, so I do body weight.

Sarauk2sf

sure don't lift.. just stay flabby.

so im gonna be flabby for not heavy lifting???

You do NOT need to lift heavy to not be flabby. This is exactly the sentiment that pisses people off, and it's just not true.

Incorporate some resistance training so you maintain muscle mass while dieting, but also it has huge benefits outside that - it is metabolically beneficial, increases/preserves bone density and a slew of other things. However, your do NOT have to lift heavy. Resistance training =/= only lifting heavy.

jigglyone

sure don't lift.. just stay flabby.

so im gonna be flabby for not heavy lifting???

You do NOT need to lift heavy to not be flabby. This is exactly the sentiment that pisses people off, and it's just not true.

Incorporate some resistance training so you maintain muscle mass while dieting, but also it has huge benefits outside that - it is metabolically beneficial, increases/preserves bone density and a slew of other things. However, your do NOT have to lift heavy. Resistance training =/= only lifting heavy.

bless you! thx hun!

TigerBite

I run ... I love it, but strength training helps me with this ... stronger muscles help stabilize me (preventing injury) and help me propel myself, thus making me faster ...

ETA: I think people get confused ... Heavy Lifting, is NOT the ONLY for of strength training ... And, if not done properly, can actually be quite detrimental (newbies should have at least on session with a qualified fitness professional before embarking on a lifting program) ... Anything can hurt you if not done properly, but one is more apt to be hurt by lifting heavy weight improperly, than using resistance bands ...

contingencyplan

Trust me Suspension trainer or sandbags =P

heatherloveslifting

Well. I was nervous about it too. It sounded scary and dangerous. But...then you start doing it and it's kind of addictive. And it changes your body like nothing else- you start getting so firm and sexy...and everything else in life seems so much easier, from just carrying your kids up the stairs to any form of cardio you might try. It gives you confidence. It makes men half your age run down the street to tell you you are beautiful. You just feel so fabulous you want everyone else to feel that way too. So, yeah, it's hard to hold back the enthusiasm sometimes.

Mr_Knight

Here's what a body without heavy lifting (and crap loads of cardio to boot) looks like...

jigglyone

Here's what a body without heavy lifting (and a crap loads of cardio to boot) looks like...

yay!! my sexy portugie!!!! viva cristiano ronaldo!!!

chrisdavey

what I think is quite ironic is that many people who scoff at just doing body weight exercises and promote only heavy lifting can't do proper pullups. :laugh:

Just about every professional athlete will incorporate some resistance training into their program.

Mr_Knight

yay!! my sexy portugie!!!! viva cristiano ronaldo!!!

6'1", under 170 pounds, not an ounce of unnecessary fat OR bulk on that body. Almost makes sorry I don't swing that way. :laugh:

jigglyone

what I think is quite ironic is that many people who scoff at just doing body weight exercises and promote only heavy lifting can't do proper pullups. :laugh:

SOO TRUE!!! :laugh: :drinker:

jigglyone

yay!! my sexy portugie!!!! viva cristiano ronaldo!!!

6'1", under 170 pounds, not an ounce of unnecessary fat OR bulk on that body. Almost makes sorry I don't swing that way. :laugh:

lol :laugh:

nz_deevaa

what I think is quite ironic is that many people who scoff at just doing body weight exercises and promote only heavy lifting can't do proper pullups. :laugh:

Just about every professional athlete will incorporate some resistance training into their program.

Stop talking about me Chris.