This is why I started strength training with HEAVY weights a

thecrossfitter

I'm personally sold on crossfit, but that certainly is by no means the only way to do this. I just knew that I needed a lot of personal training help to get started, especially with the power lifting. This was totally new to me, I needed someone to teach me, and I couldn't afford a personal trainer at my old regular gym. I found a crossfit affiliate here: http://www.crossfit.com/cf-affiliates/

I pay 150/month which ends up being less than $7 a session for what is basically personal training in a group setting. It IS expensive, and you certainly don't have to join a crossfit gym to do strength training. I just really needed the sense of community this gym provides. I walk in and everyone knows my name and I know them! The coaches are great! The members are too, and I feel like everyone is so supportive, whether it's the girl in my gym who is 5' 1", super tiny and is back squatting 160lbs, or other beginners who are starting a journey with 40lbs to lose.

If you join one, make sure you check out all your options first and you really like it. Make sure they have some sort of "on ramp" program, or something for new people. At my gym we had a 3 week on ramp program (3 days/week) where they taught us all of the basic movements before throwing us into the regular workouts. I'd also look for somewhere with a positive vibe that isn't overly competitive!

dawniee

Awesome advice and THANK YOU for sharing your story, i'm so inspired!!!!

vanessaclarkgbr

Bump to view the link tomorrow on iPod now. Got to seriously start strength training, thanks for posting :-)

MissFuchsia

Thanks for posting. Great article

hhorncastle

Haha - I actually posted this link just a couple of posts back in this thread She works out at an affiliate of the gym I go to, and our coaches sent this out recently.

Oops! Sorry! I missed that. No way people will miss it now! Thanks for all the other information!

Elizabeth_C34

I love lifting heavy. Good stuff! More women should do this.

AggieLu

Thanks for posting. Very informative.

sullyboo

Thanks for sharing this article.... really really interesting!! I've been thinking about doing some strength stuff to help my back. Also I hadn't thought about how bad it is to do just cardio (which is what I have been doing!).

Ebbykins

So much love for this post. I take 1 week off of lifting heavy every 8 weeks and do what I call a "conditioning week" where the cardio is higher more endurance based, I lift lighter but still lift mind you, and then I go right back into another cycle of heavy lifting with moderate cardio on the side of that.

That said, having a background in kinesiology, as well being an avid powerlifter, with a love for bodybuilding and endurance sports, having a good balance of both is definitely the way to go.

nicehormones

This is great. Thanks for the post.

WeighAhead

BUMP. Going to come back to this in about a year!

martinh78

Great timing as I switched today to lifting heavy. I was lifting 12, 10, 8 reps per set but today went for 8, 6 and then whatever I could at my maximum weight (3-4 reps). As an example, compared to last week, I have increased my leg press from 120kgs to 140kgs, leg extensions from 75kgs to 95kgs, etc. Just two examples but all of my weights increased by similar amounts!


I'm lifting heavy because I'd like the body on the right too ;p

beccyleigh

100% agree, I have lost less than 20lbs since joining MFP (my ultimate goal is another 30lbs) but my body shape has completely changed in the last few months since going to the gym & working with core, strenght, kettle balls & VIPR. I have gone down 2-3 clothes sizes & my waist has completely defined. My arms are toned & my leg muscles are rock hard. I lost 70lbs over 4 years with no exercise & was flabby still.

VictoryIzSw33t

I love lifting weights, and using strength training machines. Thanks for the link, very interesting article.

Meggles63

bump..

questionablemethods

Just once I would like to see a woman who claims to "get bulky lifting heavy" eat at a caloric deficit, get decent amounts of protein and then show us before and after pics and body fat % stats of her "bulk."

Edit to clarify that I am not talking about anyone in particular--just putting out that challenge. You know, "pics or it didn't happen."

LeanMeanFitnessMachine

You pretty much said it all! Strength training is so important to becoming a truely fit person. Its like in school - if you only ever studied math you would never learn how to read. You have to do a little bit of everything in order to get the whole package. Even the Victoria's Secret models weight lift! I think women are hesitant to start lifting because they're worried they are going to look manish or butch - but that's not the case at all. Weight lifting builds tone, definition, and actually helps burn more fat when you're not working out.

Stay fit, stay healthy! xx

thecrossfitter

Just once I would like to see a woman who claims to "get bulky lifting heavy" eat at a caloric deficit, get decent amounts of protein and then show us before and after pics and body fat % stats of her "bulk."

Edit to clarify that I am not talking about anyone in particular--just putting out that challenge. You know, "pics or it didn't happen."

Hehe, this makes me giggle. In a good way though And I want to reiterate I am NOT discounting cardio. I LOVE my long runs. They make me feel strong and wonder woman like and let me clear my brain. I think what happens is that since power lifting/strength training can make us gain weight, women especially, tend to freak out a bit. I think a lot of us tend to be so concerned with the scale we forget to look in the mirror - or take measurements and check our inches.

In some ways, weight can be a lousy way to measure fitness/what's really going on in our bodies. A higher weight doesn't mean fatter. I think I really want to start measuring my body fat percentage and setting some goals in regards to that.

Still don't believe me?
1 - Check out Staci and that Nerd Fitness article posted earlier. You can see her (initially at 170ish) and then at 117, 130something and 140something.
2 - Look at MY profile photo. Guess which photo I weigh the LEAST in? I weigh nearly TEN POUNDS LESS in the first photo of myself on the left. (If anyone is curious photo one is in August my first day I started lifting, photo two is in September, exactly one month after I started lifting, and photo three was taken this morning after three months of lifting. I made NO changes to my diet in this time, however it's worth noting I've maintained a fairly clean and reasonable diet for about 18 months now.)

healthchick

I agree weights are a great workout. I found having a personal trainer enabled me to to understand how to use the weights and achieve results. A mix of cardio and weights is now my routine. Great article thank you for sharing

rubixcyoob

I LOVE whoever posted this.
I was literally just about to post a thread asking on advice to tone more because my near cardio only diet isn't giving me the body I want.

I have so many questions so I'm just going to ask away with no shame, if that's okay?

From reading this thread I *think* I have the general concept, is it a case of "do lower reps (say 6-8 reps) of the weights I would normally do but PUSH my body to lift the heaviest I can, instead of doing more reps at a lower weight?
If I do this type of training and still do a little cardio on the side, should I do the cardio before/after/in the middle of the weight lifting?
What should my calorie aim be, speaking in quite a generic sense?
Would you recommened a class like this (http://www.lesmills.com/global/bodypump/about-bodypump.aspx - body pump) or just using the general gym equipment? (I'm a gym member so have access to both)

Anything else any of you would be willing to share I would be more than happy to hear!

This thread is honestly like a life saver for me, thank you!

healthchick

Pump class is excellent as this is a total body workout (good choice of gym). It would be really good to link in with a personal trainer which you will have access to at the gym. A personal trainer can put together a specific programme unique to you.

QueenHanifa

bump..read later

elfranzen

Good Read for women.

rubixcyoob

Pump class is excellent as this is a total body workout (good choice of gym). It would be really good to link in with a personal trainer which you will have access to at the gym. A personal trainer can put together a specific programme unique to you.

It's not a Les Mills gym, but a Les Mills qualified coach/trainer teaches the class, would it still be the same?

mrrad

Love love love this so inspirational.

When I am in the gym I look at the women I want to look like and generally they aren't one the treadmills....girls look around next time you are at the gym. Look in the bit where the men are lifting there will be a few women there with the awesome toned bodies you want, copy them.

I have a long way to go but my trainer has me lifting already seeing results.

ninerbuff

I LOVE whoever posted this.
I was literally just about to post a thread asking on advice to tone more because my near cardio only diet isn't giving me the body I want.

I have so many questions so I'm just going to ask away with no shame, if that's okay?

From reading this thread I *think* I have the general concept, is it a case of "do lower reps (say 6-8 reps) of the weights I would normally do but PUSH my body to lift the heaviest I can, instead of doing more reps at a lower weight?
If I do this type of training and still do a little cardio on the side, should I do the cardio before/after/in the middle of the weight lifting?
What should my calorie aim be, speaking in quite a generic sense?
Would you recommened a class like this (http://www.lesmills.com/global/bodypump/about-bodypump.aspx - body pump) or just using the general gym equipment? (I'm a gym member so have access to both)

Anything else any of you would be willing to share I would be more than happy to hear!

This thread is honestly like a life saver for me, thank you!

Lift heavier for the 6-8 reps. Do cardio AFTER weights so you reserve your glycogen for lifting.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

thankyou4thevenom

bump

hooah_mj

Heavy lifting = lifting as heavy as you can. Reps can be anywhere from 5-12, or even 15 for those starting.

yeap...as heavy as you can


gotta tear that muscle to rebuild

remember to protein up w/in 30 minutes of an intense workout

marianne_s

I agree with this 100% - I've done a round of ChaLean Extreme and I think it's the main reason I look a lot smaller at my current weight, than I did before.

I'd rather be heavier and toned, than skinnier and wobbly....

mandylooo

Just bumping. I'm disappointed with a recent body fat measurement (BIA, so it's not necessarily accurate) and I think I'm leaner than 26% but think I need to accept that I need to put some more weights into my routine.