Should I lift weights too???
bleweydgrl
Posts: 55
Hiya, ok this is perhaps a silly question but I am a bit confused. I am trying to lose over 100lbs and one of my biggest priorities is to be fit and healthy. I try to do my cardio workouts every day so brisk walk with jogging here and there when my heart doesnt feel like it is coming out of my chest and I do a stationary bike every day too. So here is my question, can I build muscle and lose weight by doing weights too? Should I be doing that now at my weight? or should I wait until I am thinner?? I have some time in the evenings and I bought some handweights and a book with some exercises in it but I am worried that if I start it I will just put on more weight or that it is just a waste of time for someone my size?
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Replies
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Start lifting weights yesterday!
If you're eating at a caloric deficit it's improbable that you'll gain lean muscle mass but strength training (along with eating enough protein) will help you maintain what you already have. Even if you did gain muscle mass (which could theoretically translate into a "weight gain") it's a desirable gain. Muscle is more metabolically active than fat which works in your favour. Body composition is more important than the number on the scale.0 -
You can't put weight on, on a calorie deficit - if you lift weights you will not gain bulk, all it wil ldo is reduce your body fat percentage - and raise your sedentry metabolism due to having more muscle.
In short, yes. lift weights so you don't lose the muscle you've gained by carrying extra weight. It will not hinder, but help your goals.0 -
I recently started getting into lifting weights, it's hard to build muscle on a deficit so the goal is mainly to keep as much muscle mass as possible whilst losing fat.
The earlier you start lifting weights, the more muscle you'll end up keeping, and you'll look better faster.
Something else with lifting weights is that the weight loss might appear to be slower, but ignore the scale and focus on the mirror more, take photos every 3 weeks or so.
Look into a program like starting strength or stronglifts.
Also as per usual consult your doctor before starting any exercise plan, you want to keep that heart where it is
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You can't put weight on, on a calorie deficit - if you lift weights you will not gain bulk, all it wil ldo is reduce your body fat percentage - and raise your sedentry metabolism due to having more muscle.
In short, yes. lift weights so you don't lose the muscle you've gained by carrying extra weight. It will not hinder, but help your goals.
^^This^^ Yes to weights!0 -
Yes. Start now. I started back when I had over 100 pounds to lose. You won't gain muscle - but lifting will help to maintain what you do have while you lose. Best decision I ever made.0
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On top of what others have said -
While it's unlikely you'd build any significant muscle, you will have the added advantage you probably WILL gain some strength, as your body gets used to lifting heavy stuff.0 -
That's great, thank you for all the replies! Ok, looked up stronglifts on youtube and two questions, do I need to do this at a gym? and how often do I do it??0
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3 times a week on alternate days as you do different compound lifts. Personally I do mine at the gym as I don't really have any decent weights at home and it helps to have a squat rack
See below a link for workout samples
http://www.allthingsgym.com/stronglifts-5x5-report-free-download/
There are also apps you can use0 -
Almost every question in life can be answered with "moar squatz"
yes- lift early!! lift soon!!0 -
YES!!! Lift weights!! I wish I would have known what I know now when I started losing weight. I lost over 100 pounds and all my muscle went too! Now, I'm rebuilding and its amazing!
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I like stronglifts and I do it at a gym, but there are many other programs that you can do from home. At this stage, any type of strength/resistance training will help. Programs like Stronglifts and Starting Strength can be modified to dumbbell use, but the most benefit comes from using a barbell so if you can get that equipment for home, you are all set. Many ladies like New Rules of lifting for Women and there are some great body weight programs out there. Look around for something that will fit your schedule and current equipment. You can expand your home gym when you can.0
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Do not wait. Lift now. I didn't start seriously lifting until I had already lost over 100 lbs, and I wish I had started on day 1. It is one of 2 regrets I have about this process, the other being that I did not start taking legit progress photos until I began working with my lifting coach last summer.0
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Hiya, ok this is perhaps a silly question but I am a bit confused. I am trying to lose over 100lbs and one of my biggest priorities is to be fit and healthy. I try to do my cardio workouts every day so brisk walk with jogging here and there when my heart doesnt feel like it is coming out of my chest and I do a stationary bike every day too. So here is my question, can I build muscle and lose weight by doing weights too? Should I be doing that now at my weight? or should I wait until I am thinner?? I have some time in the evenings and I bought some handweights and a book with some exercises in it but I am worried that if I start it I will just put on more weight or that it is just a waste of time for someone my size?
This^^ I was just about to post something like this, I have 50ish lbs to lose and love the transformations i see about people who lif...however I am such a NEWB!!! I have some plates 5-25lb and some barbells, and one large bar for like deadlifts but what do I do? how much weight? how many reps? how often? bah its mindboggling!!
I was starting chalean extreme and perhaps I should go back to that? any thoughts? I refuse to join a gym-im cheap, i run outdoors year round and i am 193lbs, lifting my bodyweight and a bit extra should be good right? lol
The area i have to work out is large and carpeted..so if you can throw me anything to help get me started on developing a routine it would be much appreciated! I wanna LIFT!0 -
That's great, thank you for all the replies! Ok, looked up stronglifts on youtube and two questions, do I need to do this at a gym? and how often do I do it??
I did Stronglifts at home. I built my gym slowly. Bench/bar and a few plates. I watched tons of videos - Mark Rippetoe does a good job of breaking down lifts. Form is essential to avoid injury. I started with just the bar (had never lifted before) and worked on form a LOT.
I do Wendler's 5/3/1 now and really like that. Just go for a program that uses compound lifts. You will love it!0 -
Hiya, ok this is perhaps a silly question but I am a bit confused. I am trying to lose over 100lbs and one of my biggest priorities is to be fit and healthy. I try to do my cardio workouts every day so brisk walk with jogging here and there when my heart doesnt feel like it is coming out of my chest and I do a stationary bike every day too. So here is my question, can I build muscle and lose weight by doing weights too? Should I be doing that now at my weight? or should I wait until I am thinner?? I have some time in the evenings and I bought some handweights and a book with some exercises in it but I am worried that if I start it I will just put on more weight or that it is just a waste of time for someone my size?
This^^ I was just about to post something like this, I have 50ish lbs to lose and love the transformations i see about people who lif...however I am such a NEWB!!! I have some plates 5-25lb and some barbells, and one large bar for like deadlifts but what do I do? how much weight? how many reps? how often? bah its mindboggling!!
I was starting chalean extreme and perhaps I should go back to that? any thoughts? I refuse to join a gym-im cheap, i run outdoors year round and i am 193lbs, lifting my bodyweight and a bit extra should be good right? lol
The area i have to work out is large and carpeted..so if you can throw me anything to help get me started on developing a routine it would be much appreciated! I wanna LIFT!
I started with body weight strength training. I still go back and do this for fun. NerdFitness,com has a great beginner and advanced program. Requires little to no equipment. It was a good foundation for someone like me that had never picked up anything heavy. My upper body strength was nil as well.
I love lifting now and encourage everyone to at least give it a try.0 -
Lift weights!
I read part of this.
You will want to do strong-lifts at a gym, unless you happen to have an Olympic barbell and squat rack laying around.
Rumor is Planet Fitness will not work out so well to do this. Look for a gym with squat racks and plates and nice stuff.
Today, you can skip cardio (you do have rest days??). Start doing bodyweight exercises.0 -
Yes! You should at least try it out.
If you like it, if you are having fun, seeing results, then keep doing it. If you hate it, then you don't have to do it.
I'm all for trying every different workout ever. You never know which one will become your new favorite 0 -
Hiya, ok this is perhaps a silly question but I am a bit confused. I am trying to lose over 100lbs and one of my biggest priorities is to be fit and healthy. I try to do my cardio workouts every day so brisk walk with jogging here and there when my heart doesnt feel like it is coming out of my chest and I do a stationary bike every day too. So here is my question, can I build muscle and lose weight by doing weights too? Should I be doing that now at my weight? or should I wait until I am thinner?? I have some time in the evenings and I bought some handweights and a book with some exercises in it but I am worried that if I start it I will just put on more weight or that it is just a waste of time for someone my size?
This^^ I was just about to post something like this, I have 50ish lbs to lose and love the transformations i see about people who lif...however I am such a NEWB!!! I have some plates 5-25lb and some barbells, and one large bar for like deadlifts but what do I do? how much weight? how many reps? how often? bah its mindboggling!!
I was starting chalean extreme and perhaps I should go back to that? any thoughts? I refuse to join a gym-im cheap, i run outdoors year round and i am 193lbs, lifting my bodyweight and a bit extra should be good right? lol
The area i have to work out is large and carpeted..so if you can throw me anything to help get me started on developing a routine it would be much appreciated! I wanna LIFT!
Nerdfitness
Starting Strength
New Rules of Lifting
Convict Conditioning
You Are Your Own Gym
Strong Lifts
Most of those are books, a couple are websites, some are bodyweight, others are weighted, but they all have routines for beginners. Pick one and start, it will guide you from the beginning. As a general rule when working with barbells - start with the bar and add 5lbs each session. It might start really light at first, but it will get heavy really quickly. While it's still light, make sure you get your form right. You don't want to injure yourself when you get to heavier weights. If you do bodyweight, start with the basic squat, dip, and full pushup (or most challenging pushup you can) and progress from there.0 -
Hiya, ok this is perhaps a silly question but I am a bit confused. I am trying to lose over 100lbs and one of my biggest priorities is to be fit and healthy. I try to do my cardio workouts every day so brisk walk with jogging here and there when my heart doesnt feel like it is coming out of my chest and I do a stationary bike every day too. So here is my question, can I build muscle and lose weight by doing weights too? Should I be doing that now at my weight? or should I wait until I am thinner?? I have some time in the evenings and I bought some handweights and a book with some exercises in it but I am worried that if I start it I will just put on more weight or that it is just a waste of time for someone my size?
This^^ I was just about to post something like this, I have 50ish lbs to lose and love the transformations i see about people who lif...however I am such a NEWB!!! I have some plates 5-25lb and some barbells, and one large bar for like deadlifts but what do I do? how much weight? how many reps? how often? bah its mindboggling!!
I was starting chalean extreme and perhaps I should go back to that? any thoughts? I refuse to join a gym-im cheap, i run outdoors year round and i am 193lbs, lifting my bodyweight and a bit extra should be good right? lol
The area i have to work out is large and carpeted..so if you can throw me anything to help get me started on developing a routine it would be much appreciated! I wanna LIFT!
Follow the link earlier for Stronglifts. It answers your questions about how much weight to start with, and how to progress.0 -
yes lift! im starting today! so excited!!0
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Thanks everyone for the great replies and thanks MissB for the link for the free download, that will be handy...ok well I guess I am gonna start lifting today!!!!!!!!!!!!!!!!!! I'm excited too 0
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One more quick question, does anyone have a good link explaining protein ratios while trying to lose weight and lifting?0
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1: lift weights
2: look in mirror
3: like what you see ?
4: repeat steps 1-30 -
Lifting weights should be done by anyone and everyone who is capable of doing it. Make sure you are aware though, that when you start you may see your weight loss stop for a bit, or you may even gain a pound or two. Your body will hold onto water and make the scale possibly stall. Take measurements though, because your weight is shifting from fat to muscle and you WILL see the difference in the mirror. After a couple weeks the weight will start dropping again. Time to hit it!0
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One more quick question, does anyone have a good link explaining protein ratios while trying to lose weight and lifting?
I don't have a link, but most of my awesome lifting friends say between .8 and 1g of protein per pound of lean body mass. I used my projected goal weight. Maybe someone else will have a link for you.0 -
A reasonable guide is 1g of protein a day per lb of lean body weight - with a fair bit to lose, I'd use target bodyweight rather than trying to work out lean body weight. It's rarely an issue to go over this..One more quick question, does anyone have a good link explaining protein ratios while trying to lose weight and lifting?
This is useful to retain muscle regardless of whether or not you are lifting when on a deficit.0 -
Thank you for all your help :flowerforyou:0
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LIFT WEIGHTS NOW!0
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Well I did my first strength training last night and it hurts! I don't have a barbell or a gym membership so I have a set of hand weights and did a lot of squatting (not bad) and lunging which really hurt my knees. I followed a full body workout in my Biggest Losers book. Chair dips are nearly impossible for me but I did all the exercises and feel better for it this morning. I am going to look into getting a bar for stronglifting or I might just wait until I work up the courage to join the gym (I am currently stalking my local gym on the internet.)
I will also be looking into some of the books and links you all gave me to come up with a program that I am comfortable with. I am going to take a photo today and then maybe one a month from now on so I have a lovely success story at the end. Thanks everyone for your advise, don't know what I would do without the Mfp forum.0 -
Well I did my first strength training last night and it hurts! I don't have a barbell or a gym membership so I have a set of hand weights and did a lot of squatting (not bad) and lunging which really hurt my knees. I followed a full body workout in my Biggest Losers book. Chair dips are nearly impossible for me but I did all the exercises and feel better for it this morning. I am going to look into getting a bar for stronglifting or I might just wait until I work up the courage to join the gym (I am currently stalking my local gym on the internet.)
I will also be looking into some of the books and links you all gave me to come up with a program that I am comfortable with. I am going to take a photo today and then maybe one a month from now on so I have a lovely success story at the end. Thanks everyone for your advise, don't know what I would do without the Mfp forum.
This is a little weird, but might be something you would consider doing until you can get a barbell. I used an old broom pole to practice my form without having to worry about the weight. I still use it when working on new lifts or correcting form. It will give you the opportunity to work on hand placement, feet placement, and where the bar needs to be without having to push/pull weights. Just a thought. Have FUN!0
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