Women, Weight-lifting and Weight Loss Question

qtiekiki

To be honest, I rarely stay within the 1200 calorie range anyway -- usually end up eating 1400 net. Might as well aim for something 1400-1600.

Still looking for anyone who might have been through this? And thanks for all the advice so far!

And I do hate the scale. The scale was cruel to me today.

I think 1400-1600 would be fine for you. I am 32, 5'3" and 108lbs. The maintenance calories MFP give me is 1460, and based on NROLFW my non-workout days would be around 1800 something. I am not following the book, but someone posted how to calculate caloric goal based on the book and I did it to see the number. I average about 1800 something a day typically, and my weight hasn't changed (besides normal fluctuations). Hope someone has more experiences with the book, but that's my experience on the calories.

sara1923

I started weight lifting in late November and I had results by the end of January. I have never increased my calories to accomodate weight lifting because in general it doesnt burn that much. They say muscle burns more calories than fat but when I looked into that it was a pretty low number too. I have pics up on my profile. I didnt think it was such a big difference but I have had people I know ask what my workouts were. I currently weigh 130. My diaries are public but this last week has been a complete 180 since I sprained my knee the week before. I dont want to tell you not to train for your half marathon but it really would depend on when it is and if it would stop you from weight training because you didnt have the time. Its tough because you dont want to get injured from doing the race without training enough but then if you are training for that and doing everything else it may also be too much for your body.

persilcolours

Just curious -- but does anyone think that kettle bells are the fastest and perhaps least complicated way to toned arms?

I'm thinking maybe HIIT and kettlebells to maximize the short time before the wedding....thoughts?

Nopedotjpeg

Just curious -- but does anyone think that kettle bells are the fastest and perhaps least complicated way to toned arms?

I'm thinking maybe HIIT and kettlebells to maximize the short time before the wedding....thoughts?

I'm not sure what it is people expect from kettlebells because they're newer on the fitness scene. They're another form of resistance that ergonomically is different, and you can do a few exercises with them more effectively. But what is the routine you're thinking of that includes these?

SmashleeWpg

I am also currently training for a half marathon, and also recently read the New Rules book. I personally came to the conclusion that physically I cannot train for a half marathon AND lift like this book suggests, at the same time. If I lift heavy, my body is tapped out for at least a day. It was not realistic for me to lift heavy one day, and then the next day run 8 miles, for example.

That being said, I still do strength training, and I would advise you do as well. You don't have to weight train like the book suggests; you can do push ups, planks, squats, lunges, crunches, etc.

Personally, as soon as my half marathon is over, I'm going to cut back on my running and follow the New Rules book, including their guidelines on calories. For now, though, I'm sticking with running as my priority and strength training on my off days.

I would echo this; I love hitting the weights, and lift on a regular basis year round. But I also like to complete at least 1 half marathon/year. When I'm in my three months of training for my half, the lifting takes a back seat. I still try to get in at least two full body sessions a week, because it's important to maintain a balance and especially a strong core/back/chest/shoulders when running so much, but I definitely dial down the intensity throughout my 1/2 marathon training, especially once I get up into my long 10+ mile runs. Otherwise I'm just too drained to perform anything to the best of my ability.

I think you'll find that if you stick to clean eating with healthy fats, carbs, and lean proteins, combined with your half marathon running (cardio), and a solid lifting routine (maybe you want to focus on upper body to tighten as much as possible for that dress!), you'll certainly be tighter and leaner come time for your wedding

Edited to add: Worry more about the number on the measuring tape than the number on the scale, also!!

em435

I'm no expert but I run about 4-5 times a week, don't have a gym membership and have been doing pilates as my 'strength training' after a run and eating my exercise calories back. I've seen results in less than 2weeks - well shaped arms and thighs especially.. and a much flatter stomach.
I've lifted weights with a personal trainer before but I found it tired me out and made it difficult to run the following day.. also my muscles got bulkier but I just ended up looking bigger as the fat was still there.

Perhaps I was unlucky with weight training but if running is a priority for you then I'd recommend pilates with it as it doesn't take too much out of you and tones you up without creating large muscles. Hopefully you'll get the results as quickly as I have.

Good luck

LorinaLynn

I've never trained for a half, and the furthest distance I've gone is about 8 miles, but I was strength training leading up to my first 10k race in October, usually running 5-6 miles at a time, and it only improved my running and endurance.

I feel like I've been hit by a truck if I run the day after a really heavy duty lifting day, but if that's something that bothers you, don't go quite that hard or heavy, and take it easy for a week or so leading up to your race.

kcallas88

bump

yiffanarff

My understanding (and I'm not an expert) is this: like others have said-you can lose weight through strength training. Also, muscle does not 'weigh more than fat', it is simply more dense, which means that if you do put on muscle, you may end up weighing more than you did when you were 'skinny fat' (higher body fat percentage, lower scale weight, crappier measurements). That being said: it's very hard to build muscle on a deficit, so no, you will not weigh more on your wedding day if you continue on your current plan. ( I would recommend upping it a little, to make sure you get enough fuel, but that's your choice).

The reason that weight training is still a good idea in your case, is because though you will not gain mass, you will gain strength. And yes, there is a difference all you 'you can totes gain muscle on a deficit, I've increased my bench by 90 pounds, brah!' people. Also, weight training helps preserve muscle, so more of the weight you lose will come from fat as opposed to muscle -so you will have a better overall body composition. (You'll look 'toned' even though that's not really a real thing).

So yes, lift heavy, keep a moderate,but not excessive, deficit, and you should see some good changes compared to cardio alone. I'm sorry if someone else already explained it better than I did, or if I am misonformed on any point. I'm sure someone will correct me

yiffanarff

Oh, and to clarify-when I said eat more, I was referring to 1200 calories-but the weight training ones I now notice you mentioned- that looks good.

gemmaleigh1989

Netting at a deficit = fat and/or weight loss
Netting at maintenance = no change in weight
Netting at surplus = weight or muscle gain

You can still build some muscle when weight lifting on a deficit, but if you're looking for big gains then you need to be eatingaat at least maintenance, if not surplus. In your case I'd be eating at a deficit and continue weight lifting. If you aren't down to your ideal body fat percentage, I wouldn't recommend eating at maintenance or surplus while weight lifting. You'll build muscles under the fat and look fatter instead of lean.

I would definitely concentrate on fat loss first, then muscle gain. Not to say you shouldn't weight train while trying to lose fat though...

SkimFlatWhite68

Good luck, the threads suggested to read are good. Lots of information and suggestions.

I am NO expert by any means, but if I were in your position I would keep up the heavy lifting (like in NROLFW), reduce cardio to HIIT twice a week (for your mental tick list) with an hour daily walk (more movement) and eat TDEE - 20% (bit less food). Just my opinion, I've got nothing to back it up except reading and thoughts.

You have the best motivation - your wedding!!

Best of luck and I am sure that you will look fabulous in your dress.

Rogiefreida

Just my personal experience...When I started NROLFW (the first time...long story) I started seeing real results in my arms within 2 months. It made me mad, because I wanted better looking arms when I got married (last April), but was afraid of bulking before the wedding so I just did cardio up until the wedding, then dove into reading NROLFW and started the program in June. When I went on vacation at the end of August, there was noticable definition in my arms that I have never, ever seen before. Therefore, I was irritated that I hadn't started weight training sooner! :bigsmile: I eat 1800-2000 calories a day, which is slightly below maintenance for me and the results are encouraging. I had to take a break since Christmas due to a medical condition, so I'm finally getting back in the gym (and restarting NROL)--but FWIW, eating at that level even while not working out, I didn't gain a single pound.

So...lift the weights and eat good food. You won't regret it!

gemmaleigh1989

Just my personal experience...When I started NROLFW (the first time...long story) I started seeing real results in my arms within 2 months. It made me mad, because I wanted better looking arms when I got married (last April), but was afraid of bulking before the wedding so I just did cardio up until the wedding, then dove into reading NROLFW and started the program in June. When I went on vacation at the end of August, there was noticable definition in my arms that I have never, ever seen before. Therefore, I was irritated that I hadn't started weight training sooner! :bigsmile: I eat 1800-2000 calories a day, which is slightly below maintenance for me and the results are encouraging. I had to take a break since Christmas due to a medical condition, so I'm finally getting back in the gym (and restarting NROL)--but FWIW, eating at that level even while not working out, I didn't gain a single pound.

So...lift the weights and eat good food. You won't regret it!

What's NROLFW?