What heavy weights can do for you (pix!)
pettychia
Posts: 109 Member
I started weight training in September after I'd lost 65 pounds and ended up "skinnyfat." Still kind of flabby but with a low-normal BMI. Here's what 6 months of heavy weight training has done. There is only a -4.5 lb difference between the first photo and the last; I lost a bunch of fat and gained a ton of muscle and got smaller, tighter, and leaner.
I lift heavy, smartly. 3x/week for an hour at a time. Very little cardio. I've built enough muscle that my metabolism has skyrocketed; I have lost another 3 lbs since that last pic without meaning to and have bumped my target calorie range to 2650 this week to try and stop the loss (I'm actually attempting to bulk; my backside still has a lot of work to do).
So: this is what hard, heavy weightlifting can do for a skinnyfat lady with no experience. If I can do it, so can you.
I lift heavy, smartly. 3x/week for an hour at a time. Very little cardio. I've built enough muscle that my metabolism has skyrocketed; I have lost another 3 lbs since that last pic without meaning to and have bumped my target calorie range to 2650 this week to try and stop the loss (I'm actually attempting to bulk; my backside still has a lot of work to do).
So: this is what hard, heavy weightlifting can do for a skinnyfat lady with no experience. If I can do it, so can you.
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Replies
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Love this!! Great work!0
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You look amazing !0
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Woot woot! Amazing! Well done!0
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Amazing!0
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Aw, thanks everyone *blush*0
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AMAZING.
You look just incredible.
What is your weight lifting routine?0 -
AMAZING.
You look just incredible.
What is your weight lifting routine?
+1
I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.0 -
congrats, you look awesome.
awesome seeing girls who love to lift0 -
+1
I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.
I'm following the program at bonytobombshell.com. They're not-quite launched (I was a beta tester) but they'll be rolling it out soon. It's meant for beginners and it works!0 -
You look so great! Good job!
I miss lifting so much. My older brother was my gym buddy and we lifted together it was so great, but sadly i cant till im cleared after my son is born.0 -
+1
I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.
There are lots of programs - do some looking up on the interwebz. Stronglifts and Starting Strength are good places to begin. Also, check in with a trainer to help them pad it with assistance exercises, and make sure your form is correct :-)0 -
This is awesome!! You look amazing! MFP girls who lift are so inspirational!! I need to do this!!!0
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This is awesome!! You look amazing! MFP girls who lift are so inspirational!! I need to do this!!!
Aw thanks You can do it! 0 -
Great results! Way to go!!0
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Well Done -Looking Great!0
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You look incredible!0
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Congrats!!!
You are the Bomb! Girl. Good for you!
Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.
I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.
You are really an inspiration. :flowerforyou:
For me, at my age, I know it will take a lot longer.
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You go, girl! Wonderful results.0
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you look great! I love lifting weight! Your body really respond to that kind of workout. I'm waiting to lose about 15lbs and I get in to heavy lifting like you. With that result, I can't wait.0
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I started weight training in September after I'd lost 65 pounds and ended up "skinnyfat." Still kind of flabby but with a low-normal BMI. Here's what 6 months of heavy weight training has done. There is only a -4.5 lb difference between the first photo and the last; I lost a bunch of fat and gained a ton of muscle and got smaller, tighter, and leaner.
I lift heavy, smartly. 3x/week for an hour at a time. Very little cardio. I've built enough muscle that my metabolism has skyrocketed; I have lost another 3 lbs since that last pic without meaning to and have bumped my target calorie range to 2650 this week to try and stop the loss (I'm actually attempting to bulk; my backside still has a lot of work to do).
So: this is what hard, heavy weightlifting can do for a skinnyfat lady with no experience. If I can do it, so can you.
:flowerforyou:0 -
Inspirational0
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Congrats!!!
You are the Bomb! Girl. Good for you!
Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.
I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.
You are really an inspiration. :flowerforyou:
For me, at my age, I know it will take a lot longer.
Aw thanks for your comments! I don't know what age you are, but I'm 35 -- no spring chicken
I'm not familiar with NROLFW or 5 x 5, I follow the advice of my trainer (see: bonytobombshell.com). It's 3 workouts per week, each full-body but with different lifts. Every 5 weeks the routine changes. Here is what I was lifting in my last week before that final pic was taken:
Deadlift: 5 x 135 lbs x 2 sets; 3 x 155 lbs x 2 sets; 1 x 165 lbs x 1 set
Half-kneeling shoulder press: 8 x 22.5 lbs x 4 sets
Offset dumbbell step-up: 15 x 40 lbs x 1 set; 15 x 35 lbs x sets
Supinated seated row: 15 x 80 lbs x 3 sets
Glute bridge (light): 12 x 210 lbs x 4 sets
Ab wheel rollouts: 8 x 2 sets (day 1); 5 x 3 sets (day 3)
Front squat: 4 x 125 lbs x 3 sets; 5 x 125 lbs x 2 sets
Chin up: 6, 5, 5, 5, 4
Glute bridge (mid): 8 x 255 lbs x 4 sets
Dumbbell incline bench: 8 x 22.5 x 1 set; 5 x 25 lbs x 1 set; 10 x 22.5 x 1 set
Waiter carry: 30 steps x 30 lbs x 2 sets
Standing palloff press: 7 breaths x 80 x 2 sets on the FreeMotion which I think is actually 40 lbs
Corset clench: 10 reps
Glute bridge (heavy): 4 x 295 lbs x 5 sets
Bench press: 4 x 95 lbs x 1 set; 4 x 90 lbs x 4 sets
Back squat: 6 x 125 lbs x 3 sets; 12 x 115 lbs x 1 set; 15 x 95 lbs x 1 set
Since then, I've dropped a little bit on some of the weights since I had to take 2.5 weeks off from the gym because I got strep throat.0 -
Nicely done!0
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how did you initially lose 65 pounds?0
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Just amazing! My motivation to keep on lifting!0
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Amazing.
I hope that this will show many women that weight lifting isn't gonna make them look like bodybuilders all of a sudden.0 -
how did you initially lose 65 pounds?
Tracking, tracking, tracking. Counting every calorie. I measured everything (and do still) -- using cups and spoons, not a scale like a lot of people advocate. I'm sure scales are more accurate but I didn't have any trouble with using measuring cups & spoons. And for exercise I did the elliptical about 3x / week for 40 minutes at a time.0 -
Amazing.
I hope that this will show many women that weight lifting isn't gonna make them look like bodybuilders all of a sudden.
I know! I just read some quote from Tracy Anderson that said "women should never lift more than 3 pounds." HAH as if. http://willlevy.com/tracy-anderson-a-charlatan-and-a-stain-on-the-fitness-profession/0 -
I need more pictures for...science...yeah...that's it, science...0
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awesome ! great job !0
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