Fairly new to lifting & need to know if I'm on the right tra

keesh1123

Hello,

I know that this may be a REPEAT post but I'm am going to try to get it all out in as few words as possible.

I am trying to lose a few more pounds (mainly inches) and gain more muscle.

I started doing some moderate lifting at the beginning of the year but then stopped for a few months. I am trying to get back on track and just got back on it about 2 weeks ago. I started back taking GNC Be Hot to enhance my workouts along with a Whey Protein Shake post workout.

I noticed about a 2-3 pound increase on the scale within the first couple days that won't budge. No, I'm not really concerned about the scale but I do want to make sure that I am at least on the track of losing inches and gaining muscle mass.

Question: Is an increase on the scale this large normal this quickly? How do I know if I am taking in enough calories while lifting? I currently have my MFP settings set to lose 1/2 pound per week. Should I change these settings? I've read some ppl stating that you should not lift in a deficit.

Any advice would help.

NOTE: Please keep it nice, as I am asking for help, not criticism. And I have found that some of you all can be pretty cruel on this supposedly supporting site! Thx!

Lyadeia

Here is that article that I mentioned earlier in my status about weight gain starting a new program:

https://www.turbokick.com/wblog/?p=709

If your goal is to continue to lose weight, then there is no reason to avoid lifting while eating a calorie deficit. In fact, it will actually help you lose weight in the long run. The more muscle you have, the higher your metabolism, and if you do only cardio, you risk muscle loss in a calorie deficit. Lifting keeps that muscle where it should be, and if you are a beginner, you may even gain some muscle, too.

I currently lift heavy 4 days a week and do cardio 3-5 days a week depending on my time and energy. I also eat in a calorie deficit. At first (like through the month of October), the scale wasn't moving at all. I didn't give up, but rather I kept pushing hard in the gym. Starting the week before Thanksgiving, I have seen the weight and the inches start dropping like rocks. I don't have my ticker in my siggy, but it says 8 pounds lost so far...and every bit of that has been from the Sunday before Thanksgiving until 2 days ago. I also went down a dress size. And my deadlifts went from 60 pounds up to 125 pounds (not max, but 5 sets of 5). No bulkiness at all, just a leaner, smaller, tighter me.

I'm not sure about the GNC Be Hot. I've never used any supplements like that before so I am not sure what they can or can not do. So I can't comment on that.

With the whey shake, I also use it daily, but only because my protein goal is pretty high. I don't use it just because I am lifting, I use it because I don't reach my protein goals without it unless I want to work in another piece of chicken or fish...which I don't, lol. Whey should be used just to supplement your protein goal, and it should be fairly high compared to what MFP starts you out with when you are lifting. There are lots of debates on how much is needed or excessive...but in my experience, I have had great results eating about 45% of my calories from protein which is between 1-1.5 grams per pound of body weight. Other people have other experiences, that's just mine.

Anyway, I hope this helps. :flowerforyou:

keesh1123

@Lyadeia, Thanks! Yes, this definitely helps! Good info! U are lifting pretty heavily! Something I look forward to

Edit: Just read the blog! Good stuff!!!! Thx.

AggieCass09

yup, that 2-3 lb gain is just your muscles repairing themselves from your work out. my body does the same thing.

Also, i must suggest New Rules of Lifting for Women...its a fabulous program for just what you are looking for: losing inches and burning fat. I totally recommend you looking into it.

keep up the good work!

keesh1123

Thanks AggieCass09! I c that I really need to invest in that book b/c I have been hearing good things about it none stop!

lulabellewoowoo

kmomon23 thank YOU so much for posting as I was just about to right this same thing.

Lyadeia - I enjoyed your advice on the BMR/TDEE and just started instituting that today to give me a more stable range of eating and getting my protein in properly. So thank you for posting.

Here's a question for you lady lifters that maybe you can help to answer. I am in my third week of a 12-week program. I have noticed that my skin feels tighter and my fingers are swollen and tight. Does this go away eventually? It's getting uncomfortable to wear my rings. Any suggestions or advice on how long this will last?

keesh1123

kmomon23 thank YOU so much for posting as I was just about to right this same thing.

Lyadeia - I enjoyed your advice on the BMR/TDEE and just started instituting that today to give me a more stable range of eating and getting my protein in properly. So thank you for posting.

Here's a question for you lady lifters that maybe you can help to answer. I am in my third week of a 12-week program. I have noticed that my skin feels tighter and my fingers are swollen and tight. Does this go away eventually? It's getting uncomfortable to wear my rings. Any suggestions or advice on how long this will last?

I noticed this last night while working out. My fingers and hands felt really weird, especially my ring finger! You may want to start this topic. Not sure if the question will get answered on this thread!

lulabellewoowoo

Here's a question for you lady lifters that maybe you can help to answer. I am in my third week of a 12-week program. I have noticed that my skin feels tighter and my fingers are swollen and tight. Does this go away eventually? It's getting uncomfortable to wear my rings. Any suggestions or advice on how long this will last?

I noticed this last night while working out. My fingers and hands felt really weird, especially my ring finger! You may want to start this topic. Not sure if the question will get answered on this thread!

Great idea. I'm gonna do just that

Strobins05

BUMP Good luck to you!

hirensthenameliftinsthegame

id recommend you evaluate your posture and arithrokinetics before you get into lifting, because its easier to get injuries and overload joints even with smaller weights. as for the increase in weight, muscle weighs more, but most likely its from your muscles getting filled up with glycogen post workout, and it also depends on hydration levels too. when do you normally weigh in? remember it has to be the same time everyday with the same parameters to be effective as a tool. instead of investing in the book get a bodyfat tester(usually around 20-40 bucks), it will help you keep your losses and gains more accountable. Plus there is a ton of free advice on the internet as well, you just have to find the right websites. keep up the protein post workout, make sure you mix atleast some kind of carbs in with it(preferably ones with fiber, as it slows down the digestion time for extended release effect)

hope that helps lol i know i just said a ton of things, but lemme know if u want me to simplify them

namenumber

Bump! I just bought the NROLFW book and I'm looking forward to lifting too

BobbyClerici

If one seeks to build muscle, high calorie deficits will set back or even stifle progress.
I am working to maintain muscle, losing 1lb per week while cutting body fat a bunch.

The results have been great.
I lost 64 lbs, almost 20% body fat and went from 46 pants size down to 34.

I would suggest you keep your deficit and work to increase strength while still losing weight.

engineman312

Hello,

I know that this may be a REPEAT post but I'm am going to try to get it all out in as few words as possible.

I am trying to lose a few more pounds (mainly inches) and gain more muscle.

I started doing some moderate lifting at the beginning of the year but then stopped for a few months. I am trying to get back on track and just got back on it about 2 weeks ago. I started back taking GNC Be Hot to enhance my workouts along with a Whey Protein Shake post workout.

I noticed about a 2-3 pound increase on the scale within the first couple days that won't budge. No, I'm not really concerned about the scale but I do want to make sure that I am at least on the track of losing inches and gaining muscle mass.

Question: Is an increase on the scale this large normal this quickly? How do I know if I am taking in enough calories while lifting? I currently have my MFP settings set to lose 1/2 pound per week. Should I change these settings? I've read some ppl stating that you should not lift in a deficit.

Any advice would help.

NOTE: Please keep it nice, as I am asking for help, not criticism. And I have found that some of you all can be pretty cruel on this supposedly supporting site! Thx!

those 2-3lb increase is probably water retention. nothing to worry about. when your body adjusts to something new, you'll see an increase or decrease in weight. just stick to it!

not that you shouldn't lift on a calorie deficit, but it will be hard to increase muscle mass while on one. however if you keep your protein high, you will still be able to build some muscle. you will not get bulky, trust me. a 1/2 lb loss per week sounds great to me.

if you are new to lifting, you will see some "noob gains" as your muscles are a little more defined then normal. just keep lifting and increasing weight. you should be doing about 3-4 sets and 6-8 reps per set, with a minute or so in between reps.

when i started lifting, i read this to help give me a little direction: http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/ a full body routine is very good for beginners, and you will see a lot of benefit. more experienced lifters will concentrate on one body part or area on a specific day, but that is not for you yet.

keesh1123

Thanks for the great info everyone!