Needing to lose over 100 lbs, wanting to weight train

hottieunderconstruction

First of all, I'm doing the LCHF/Ketogenic diet.. I am needing some advice on weight training. I used to work out with heavy weights, years and years ago. I have over 100 lbs to lose, at this time. I know there is no way to "spot train," but my legs are large (yes, because of the fat), but are even large, when I was quite a bit smaller.

I was wondering if I should just focus primarily on low intensity cardio , until I lose quite a bit more weight, or should I add deadlifts, squats, lunges, etc to my routine. I have read so many differing articles on whether I should lift heavy with lower reps, or lighter, with higher reps. I'm basically wanting to tone, and not add any bulk, while I burn this fat off these big legs/hips. I don't want to look like a deflated elephant, and want muscle to take place of the fat. I'm NOT afraid of lifting heavy, if it gets me a lean, toned body.

I hope this makes sense, and thanks, in advance, for any advice given.

JanetLynnJudy

Hello!

I do LCHF and weighlifting has been part of my success (though admittedly I took a long break from it and I'm just now getting back in to it with a new workout schedule).

The way we (my partner and I) did it was to break all weightlifting exercises down into 3 separate categories.

- Push (bench, incline bench, decline bench, military press [alternating weeks between dumbbell and barbell for each] and hammer press with dumbbells only)

- Pull (Lat Pulldowns, Seated Arm Row, EZ bar curls, dumbbell curls, shrugs)

- Legs (Squats, Leg Extension, Deadlift, Leg Curl, Calves)

Back when we were lifting 5 days a week our schedule would be something like this - Monday - Push, Tuesday - Pull, Wednesday - Push, Thursday - Pull, Friday - Legs. On push and pull days we would pick a couple from the matching category each time and make sure we were alternating not just the exercises, but the high rep lower weight and low rep higher weight. We kept a notebook to keep track of what we had done, how much weight, how many reps, etc. Some days we would tier up to failure. Some days we would just do sets with a weight we were comfortable with.

We just made a new schedule over the weekend that's a lot easier (well, I thought it would be, but after skipping weights for so long I'm currently experiencing DOMS). The main idea behind our new schedule though is to give each muscle group time to rest. Here it is if you are interested. It's based on a 4 week cycle. It's not a schedule for bodybuilders, just a schedule we made for ourselves and we are just people that want to get healthier. Notice, we do not schedule any heavy cardio on or after leg day. I put leg day on Monday because I work in an office and am on my butt all day. If you have a more active job, you may want to stick leg day on a Friday.

Don't worry about adding bulk, it's very difficult to get noticeable muscle bulk. If anything, eventually you will just looked more strong and toned. Honestly, I've been lifting off and on a few years now and though I've gotten stronger, I still don't have anything close to that at all (I wish I even just looked toned!) There were other girls that lifted more seriously than me at the gym and none of them had huge muscle bulk.



I hope this helps!

GiGiBeans

Lift so you retain muscle. Some muscle loss is inevitable with weight loss but all the more so if you don't include full body resistance at least 2x a week to preserve muscle.

I follow Strong Curves which varies the rep ranges and is very lower body focused, but do whatever program you'll enjoy and stick with.