Weight Lifting for Weight Loss: When Do I Start?
NancyMarie13
Posts: 193 Member
Hey peeps,
I know strength training is very important along with cardio to lose weight and replace muscle that is lost in the process but my question is when do I start heavy lifting? I have about 80 or more pounds to lose which is a lot of fat lol, I was always just told to do lots of cardio to get rid of fat then worry about building muscle after the first 40lbs come off from cardio. I don't feel that's correct but I also don't know when to start lifting seriously along with my cardio. I know its important to lift heavy for as many reps possible but I find myself only occasionally doing this because I just don't know how important or what the point of it is since the muscle would be hidden by fat anyways lol, but more muscle burns more calories and makes exercise easier. So when do I start making this apart of my routine?
Advice please!
- Nancy (:
I know strength training is very important along with cardio to lose weight and replace muscle that is lost in the process but my question is when do I start heavy lifting? I have about 80 or more pounds to lose which is a lot of fat lol, I was always just told to do lots of cardio to get rid of fat then worry about building muscle after the first 40lbs come off from cardio. I don't feel that's correct but I also don't know when to start lifting seriously along with my cardio. I know its important to lift heavy for as many reps possible but I find myself only occasionally doing this because I just don't know how important or what the point of it is since the muscle would be hidden by fat anyways lol, but more muscle burns more calories and makes exercise easier. So when do I start making this apart of my routine?
Advice please!
- Nancy (:
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Replies
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B u m p0
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Now. In fact, the more weight you have to lose the more chance you will maintain your muscle mass.0
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I'm no expert, but pretty sure the general view is that it's best to start now. For example, you might burn 500 calories on the treadmill in a hour, but only 300 calories weight lifting for the same time. However, after you've finished weight training, your body will continue to burn calories for some time afterwards (can't remember how long) - but the upshot is that you end up burning more calories overall from weight training when looked at over a 24 hour period.
Check out New Rules of Lifting for Women, someone here put me on to it, and the changes to my figure from it so far have been impressive, even though I'm still technically overweight.0 -
Now. Cardio sucks for weight loss, unless you have hours of free time every day.0
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Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.0 -
I'm no expert, but pretty sure the general view is that it's best to start now. For example, you might burn 500 calories on the treadmill in a hour, but only 300 calories weight lifting for the same time. However, after you've finished weight training, your body will continue to burn calories for some time afterwards (can't remember how long) - but the upshot is that you end up burning more calories overall from weight training when looked at over a 24 hour period.
Check out New Rules of Lifting for Women, someone here put me on to it, and the changes to my figure from it so far have been impressive, even though I'm still technically overweight.
I've heard so much about that, deff gunna check it out.0 -
Now.
It's easier to build muscle at higher weight, that's why bodybuilders do 'bulking' where they gain extra fat along with the muscle, then 'cutting' to get rid of the fat.
Also as above poster said, cardio burns cals while in the gym, but increased muscle mass burns more cals 24/7, and will help you lose inches quicker :-)0 -
Now.
It's easier to build muscle at higher weight, that's why bodybuilders do 'bulking' where they gain extra fat along with the muscle, then 'cutting' to get rid of the fat.
Also as above poster said, cardio burns cals while in the gym, but increased muscle mass burns more cals 24/7, and will help you lose inches quicker :-)
Never thought of it this way, makes sense! Thanks.0 -
as early as possible!0
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I prefer 3x per week about an hour a day. That is really all you need to get in whatever type of shape you want. The rest is all diet. Make sure you get at least 1g protein per pound of lean body mass per day.Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.
If you can only manage 2x per week, you can still get good results. The diet/exercise lifestyle you can stick with is always better than some hypothetical perfect plan that you cheat on because it just doesn't work for you.
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Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.
It depends, as a novice I would say only once or twice a week if doing a full body program. When you become a bit more experienced you can work your way up to three or four times a week. OR you could do a split program, either 3, 4, or 5 days. 0 -
NOW!!! More muscle = more calories burned more efficiently, faster metabolism, stronger body, stronger mind, tighter body, healthier body, healthier mind!
So many good reasons to strength train! 0 -
Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.
If you are following a program like NROLFW, stick to the suggestions. Otherwise, you can go more 3 - 4 times a week depending if you split your workouts to different body areas (e.g. Legs, Back/Shoulders, Chest/Arms). Leave at least 2 full days break between working one area. And give your self at least 1 day of full rest a week.0 -
The NROLFW recommends 3x per week. It's up to you whether you do cardio on top of that - I do, in fact, partly for heart health and partly because I like to eat a lot, so I claim back my exercise cals!0
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Hi! I wanted to share a website that I visit frequently, since I love lifting weights.
http://www.stumptuous.com/
So much good advice here on both lifting and nutrition for real women wanting to get seriously strong.
I think you'll find the answer to your question here.
I hope you enjoy it as much as I do! Best of luck in reaching your goals.0 -
This is extremely helpful, I enjoy the challenge of lifting and I'm a pretty strong woman so knowing all the benefits it will bring has brought a sense of urgency to my attention so I can start doing this for real now.
I deff need to work on my protein intake, planning on getting some protein powder this week.0 -
Are only weights considered 'strength training'?0
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Hi! I wanted to share a website that I visit frequently, since I love lifting weights.
http://www.stumptuous.com/
So much good advice here on both lifting and nutrition for real women wanting to get seriously strong.
I think you'll find the answer to your question here.
I hope you enjoy it as much as I do! Best of luck in reaching your goals.
Love this site already! Thanks0 -
Hi,
I am NO expert. However, I think it is important to get cardio as well as strength training.
I have only been doing cardio. In the beginning I did 15 minutes of cardio then increased it to 30 minutes
and continued to increase it. I have lost a total of 75 pounds as of yesterday .
I am now doing strength training. I am not saying this is the best way. Just do not discount the benefits of cardio.0 -
Are only weights considered 'strength training'?
To get the proper benefit, you need go 'lift heavy' - so in this context, yes (well, with the exception of push ups and pull ups I suppose as these don't actually include weights).0 -
I agree with the "start now" club. First of all, when the weight comes off, you want something underneath it to "show off". I still have a hundred pounds or so to go but I am already seeing some evidence of muscle tone developing. Secondly, muscle burns fat more readily... By increasing your lean muscle, improve this catabolic process... Some suggest that you wait on the weight training just so you don't get overwhelmed and quit... It was recommended that I start with cardio but that I could start some weight training if I wanted to... Since this was not the first time I had been in a gym, I hit it all pretty much in the beginning... I like working out (once I got the initial diet in place)... I suppose the short answer here is... if you feel that you are ready.. do it... do it consistently to the level you feel comfortable with. Here is my suggestion .. take it or leave it.. it is not so much scientific as it does work for me...
50% cardio
50% weight training
On cardio, do whatever you are doing...
ON weights make sure you do upper body one day and lower body the next... Don't forget ab exercises...
DO NOT WORK THE SAME MUSCLES EVERY DAY... (reason: muscle mass actually builds on REST days... workouts tear down muscle BUT the rest day is what actually builds the muscle back in -- due to micro tears in the muscle tissue and the body's regeneration mechanism)... I did not understand this the first time I went into this (several years ago) and actually got weaker as I worked harder...Now I know why... Doing it the right way, I am now getting STRONGER with my workouts.
Don't be surprised if you see some slow down (at first) on the scales and maybe even a slight increase ... Muscle is heavier (denser) than fat.. Therefore, you may actually GAIN weight but LOSE inches. this effect will not be dramatic but it can seem like it is not working if you don't know what is going on...
I wish you the very best.0 -
The above poster makes a good point - make sure you measure yourself - you may not see as big a difference in the scale as you will with the tape measure (and the latter is the more important one).0
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Are only weights considered 'strength training'?
To get the proper benefit, you need go 'lift heavy' - so in this context, yes (well, with the exception of push ups and pull ups I suppose as these don't actually include weights).
Thanks! So what is 'heavy'? ....I'm taking it my 1kg weights won't cut it!
Also is ab work etc considered strength?0 -
DO NOT WORK THE SAME MUSCLES EVERY DAY... (reason: muscle mass actually builds on REST days... workouts tear down muscle BUT the rest day is what actually builds the muscle back in -- due to micro tears in the muscle tissue and the body's regeneration mechanism)... I did not understand this the first time I went into this (several years ago) and actually got weaker as I worked harder...Now I know why... Doing it the right way, I am now getting STRONGER with my workouts.
Don't be surprised if you see some slow down (at first) on the scales and maybe even a slight increase ... Muscle is heavier (denser) than fat.. Therefore, you may actually GAIN weight but LOSE inches. this effect will not be dramatic but it can seem like it is not working if you don't know what is going on...
I wish you the very best.
Interesting stuff! Thanks 0 -
I started strength training before I'd reached my goal weight, and then got pee'd off because my weight then started to go back up due to the weight of the muscle mass, so i stopped training. Now I'm almost at goal weight, so I'll start training in a couple weeks when i get there. Personally, I didn't want to start building my muscle on the fat that was left, I wanted to shift the fat that was there before builing the muscle up, I don't want to build bukly muscle, i want to to build toned muscle.
And how the hell can you people say that cardio doesn't work!!!!
The only exercise I do is walking very briskly for an hour every day, either at lunch time or in the evening, and thats all I've been doing, in line with eating 1200 cals per day, and I've lost almost 2 stone in under 4 months.0 -
Are only weights considered 'strength training'?
To get the proper benefit, you need go 'lift heavy' - so in this context, yes (well, with the exception of push ups and pull ups I suppose as these don't actually include weights).
Thanks! So what is 'heavy'? ....I'm taking it my 1kg weights won't cut it!
Also is ab work etc considered strength?
Sorry - they won't :ohwell:
As a guide - you should lift as heavy as you do can while keeping good form and do, say 3 sets (some do more or less depending on the program they are on) with 5 - 8 reps - where you are struggling on the last couple or reps.0 -
Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.
If you are following a program like NROLFW, stick to the suggestions. Otherwise, you can go more 3 - 4 times a week depending if you split your workouts to different body areas (e.g. Legs, Back/Shoulders, Chest/Arms). Leave at least 2 full days break between working one area. And give your self at least 1 day of full rest a week.
Sorry to hijack post a bit -
Sarah, is there any benefit to doing split routines over full body?
I'm only doing upper body / abs at minute due to knee injury, but I'd be interested to know for when I can get back to lower body!0 -
Now. Cardio sucks for weight loss, unless you have hours of free time every day.
That's crap, get your facts right...............................All I've done is cardio and eating 1200 cals per day, and I've lost almost 2 stone in less that 4 months!0 -
I started strength training before I'd reached my goal weight, and then got pee'd off because my weight then started to go back up due to the weight of the muscle mass, so i stopped training. Now I'm almost at goal weight, so I'll start training in a couple weeks when i get there. Personally, I didn't want to start building my muscle on the fat that was left, I wanted to shift the fat that was there before builing the muscle up, I don't want to build bukly muscle, i want to to build toned muscle.
And how the hell can you people say that cardio doesn't work!!!!
The only exercise I do is walking for an hour every day, either at lunch time or in the evening, and thats all I've been doing, in line with eating 1200 cals per day, and I've lost almost 2 stone in under 4 months.
Who said cardio does not work? And BTW, you do not build muscle on fat.0 -
Now. Cardio sucks for weight loss, unless you have hours of free time every day.
Which I don't lol, so I'd rather make the most of my time spent in the gym.
How *often should I weight train? I've heard only twice a week.
Don't you get a lunch hour? You could get out and walk in your lunch hour.....30/45 minutes is better than not walking at all.0
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