Had to recheck the measuring tape! Lifting heavy works!

cartea01

So I started my weight-loss journey in December 2011. I weighed 82.6kg (182 pounds) at 175cm (5'9").


Unfortunately I didn't take my measurements until 6 weeks later but I do have some pics.

Jan 28, 2012
Weight: 76.2kg (168lb)
Chest: 98cm (38.6”)
Waist: 79.5cm (31.3”)
Hips: 104cm (41”)



March 23, 2012
Weight: 72.8kg (160lb)
Chest: 92cm (36.2”)
Waist: 78cm (30.7”)
Hips: 101cm (39.8”)


Between January and March I was eating 1600 net calories a day, doing 4-5, 40 minute sessions of interval cardio training a week. Since my weight loss had slowed and I was close to goal, I decided to try strength training. I bought a copy of New Rules of Lifting for Women and aimed for 3 sessions a week, I also aimed for 7,000-10,000 steps a day with my Fitbit and started eating at a 250cal daily deficit according to what my FitBit calculated for me.

Today my measurements are:
April 24, 2012
Weight: 72.8kg (160lb) - No change
Chest: 91cm (35.8”) – 1cm (0.4”) in a month/ 7cm (2.8”) since January
Waist: 73cm (28.7”) – 5cm (2.0”) in a month/ 6.5cm (2.6”) since January
Hips: 99cm (39”) – 2cm (0.8”) in a month/5cm (2.0”) since January

Just in case you didn’t notice, that's 5cm (2 inches) from my waist in 1 month! Lifting heavy works!
I didn’t get a chance to take any photos this morning, but I’ll update the thread tomorrow with my newest pics!

Martucha123

great results!

Jonnelle06

Badass..If you don't mind me asking what is routine when you lift?

ash190489

Wow! You look magnificent! And doesn't that also go to show how little the number on the scale matters!! You weigh the same as last measurements, but those centimetres are GONE! You look incredible. I'd love to also see a picture of you in the same or similar outfit as your middle January photo's and I'd also love to hear your strength training routine if you don't mind sharing!

cartea01

I'm following the New Rules of Lifting for Women method. http://www.thenewrulesoflifting.com/nrol-for-women

At the moment I'm on Stage 1!

cartea01

And tomorrow morning, I'll take photos in my January outfit

MellowGa

Congrats great work, plus you look fab in the blue dress, go get em! Well done

BazAbroad

Wicked.
Big changes = Big weights

christinerush

Excellent work! You look Great! Well done!

dany_m

Way to go! Excellent work!

Maurice1966

fantastic results. Well done

PerfectPout

WOW!!! Great Job!

Jenny111372

You look great!

summer827

Awesome results!! Love the heavy weights. You're doing great!! Out of curiosity, what calorie range did you end up eating when you started using your fitbit with the 250 cal deficit?

cartea01

Hey summer827 - obviously it varied depending on how active I was being. Over that month the most I ate was 2500 and the least I ate was ~1800.

I managed to lose my fitbit yesterday so while I wait to find it or for a new one to arrive, I'm eating at 1800 cals plus exercise calories.

cartea01

Jonnelle06 and ash190489:

As I said above, I'm following the New Rules of Lifting for Women. I'm still at Stage 1 but at the moment I'm using the following weights:

Squats 50kg (110lb)
Lunges 50kg (110lb)
Deadlifts 30kg (66lb)
Dumbell Shoulder Presses - 5kg each arm (11lb each arm)
Seated row - 25kg (55lb)
Step up - Body weight plus 5kg dumb-bells in each hand (11lb each arm)


I'm slowing building each of them up

Allisonvl

You look great! Congratulations, your hard work is really paying off!! Do you have to use gym equipment for NROLFW? I've thought about getting the book but would only be able to use our free weights we have at home. Thanks

cartea01

Ideally it's designed to be done at a gym. That said, there are modifications you could do to allow you to do it at home. You'd want access to both dumbbell free weights and a bar with weights. You'd also want a yoga ball and somewhere to do step ups. You could wear a backpack filled with weights for squats, lunges... Just have to get creative!

I bought the book on kobo.com so I can have it on my iphone to refer to at the gym

Allisonvl

Thank you!

Natx83

Jonnelle06 and ash190489:

As I said above, I'm following the New Rules of Lifting for Women. I'm still at Stage 1 but at the moment I'm using the following weights:

Squats 50kg (110lb)
Lunges 50kg (110lb)
Deadlifts 30kg (66lb)
Dumbell Shoulder Presses - 5kg each arm (11lb each arm)
Seated row - 25kg (55lb)
Step up - Body weight plus 5kg dumb-bells in each hand (11lb each arm)


I'm slowing building each of them up

Nice one that's some good weights! You could dead way more than 30 if your squatting 50 already? Have you ever done any one rep Max's?

cartea01

Thanks This is my second go at NROLW. First time around I only did two sessions because I went too heavy too quick and was so sore I couldn't continue. I haven't done any one rep max's... I assume the concept being you do one rep of the heaviest weight you can? The gym's free weight barbells only go up to 40kg which was what I planned to try next. I'm sure one of the other machines would allow me to go heavier but I haven't figure out which one

Vegan_Chick

You look great. I just started the program last week and am liking it a lot.

kdeaux1959

wow

FITnFIRM4LIFE

Nice!! Gotta love heavy lifting! Your looking great!

amazon22152

Thanks for the inspiration!:happy:

jnh17

Jonnelle06 and ash190489:

As I said above, I'm following the New Rules of Lifting for Women. I'm still at Stage 1 but at the moment I'm using the following weights:

Squats 50kg (110lb)
Lunges 50kg (110lb)
Deadlifts 30kg (66lb)
Dumbell Shoulder Presses - 5kg each arm (11lb each arm)
Seated row - 25kg (55lb)
Step up - Body weight plus 5kg dumb-bells in each hand (11lb each arm)


I'm slowing building each of them up

I started with this last week. Excellent results so far!

Oh and you need a shorter dress to show off those legs!

doonesbury

Hey summer827 - obviously it varied depending on how active I was being. Over that month the most I ate was 2500 and the least I ate was ~1800.

I managed to lose my fitbit yesterday so while I wait to find it or for a new one to arrive, I'm eating at 1800 cals plus exercise calories.

ARRRRGHHHHH! as losing Fitbit! I would be so lost without mine now! Hope you find it! You look fantastic, btw!

ARMom8251

This is wonderful...I have been thinking about doing this and buying the book. The only thing is I don't have a gym close to me(I live in the sticks lol), so I am kind of debating on whether I should just go ahead and get this book and try it at home, but you look super amazing...job well done!

JennC831

WOW!!! You look amazing!!! You weight range is close to mine (me being heavier) and this is inspiring!! Thank you for posting!

Tara4boys

I would NEVER guess you weigh 160lbs

Natx83

Thanks This is my second go at NROLW. First time around I only did two sessions because I went too heavy too quick and was so sore I couldn't continue. I haven't done any one rep max's... I assume the concept being you do one rep of the heaviest weight you can? The gym's free weight barbells only go up to 40kg which was what I planned to try next. I'm sure one of the other machines would allow me to go heavier but I haven't figure out which one

Yeah correct obviously warm up to it though. My best so far is 135kg dead. I was pumped when I got to 100 lol but have made steady progress.

Surely you can add weight to them yeah? Or are they are per set bars and you can't change them? Weird!

I'm terrible at squats, I do front squats at the moment at 40kg cause I really do suck at rears. Hoping this will help strength and hip mobility before going to rear squats. The weight isn't the issue but want to make sure my form is correct before jamming weight on.

You look great by the way and you can def tell the difference lifting is making!