Lift heavy lose weight?

jlmoses91

Lifting does help you Tone up, if you are careful and don't start eating more than you already would you should slim down, however if you mix this with cardio like 45 minutes of elliptical or running four times a week this will help you reduce your fat percentage even more

Sheila_Ann

I personally don't care how jacked I might end up looking as long as I look great naked. That and less wiggle in my jiggle. Can I get an amen!

amen!

AMEN!!

Amen!

Another AMEN sistah!

jones137

I'd give the stronglifts 5x5 program. 3 exercises a session with 5 sets of 5, 3 times a week while increasing 5 lbs each new session. There's only a total of 5 types of lifts......it's really helping me.

Your title should say "Lift heavy lose body fat".........that's why you want to strength train especially when your on a deficit......to retain lean muscle mass while shedding body fat.

Rae6503

If you are affraid your going to get bulky I would suggest you get your testosterone levels checked. Unless you have testosterone of a man you will not get bulky. Lift heavy and you will lean out. Stick with 12-15 rep range.

Lifting 12-15 reps has been shown to NOT preserve muscle as you lose weight, which is of course why we should lift weight while dieting (well and because it's awesome and fun).

turningstar

Weight lifting has more of a caloric afterburn than cardio. You wont get bulky lifting heavy because you lack the necessary hormones. Think of all the hard work men have to do in order to build a lot of muscle, and they HAVE the necessary hormones! Your muscles will hold water while they repair themselves, so they probably aren't as big as you think. Lift heavy(5-8 reps to near failure) and you will get sleek, defined arms. Some programs have you do 12-15 reps, such as New Rules of Lifting for Women, but its generally to get you to a heavier weight with less reps. Good luck!

chelw727

Do most of you heavy lifters use free weights or machines? Can you still get good results lifting heavy using weight machines (i.e. pec fly, seated row, shoulder press, front lat pulldown, chest press)? These are the machines I'm currently using. I've just recently started doing less reps (8-10) using more weights (instead of 15 reps w/ lower weight). I'm excited for better results!

RobynMWilson

Unless you have unusual amounts of testosterone for a girl and are taking steroids, you're not gonna get "jacked". Please go to my pix and check out my progress pix from ChaLEAN Extreme. The results you see in the pix are from that program, which is based on the concept of "muscle burns fat" and I've been lifting heavy (for me, anyway lol) In my pix there are 2 collages showing before and progress pix. I'm almost done the program and am hardly jacked up but DEFINITELY leaner! Let me know if you want info on the program...

DaveRCF

So much controversy on how many reps :ohwell:

So true. 15, 10, 8, 5. Maybe the ultimate workout is a one rep ultimate max and then you die.

Whatever works for ya!

RobynMWilson

And going along with what the other gals are saying here...ChaLEAN has 2 phases where you live heavy enough to fail by the 10-12th rep and one phase where you fail in 6-8 reps. I had been doing high reps and light weights for so long and was getting nowhere near the results I wanted til I started this program so def heavier weights and lower reps. I've seen the light! lol

MrTypical

Muscular arms are sexy. You won't get "jacked" arms unless you do steroids. I lift as heavy as possible (3 sets of 5 reps).

Yes to this. Gettting big muscle is very hard. That's why there is a billion dollar industry pushing chemicals to help men get "jacked".

MissAnjy

Lifting does wonders for my body! You will not get "ripped/jacked/bulky".
I lift heavy 3x a week. It leans me out.

OnWisconsin84

I lift super heavy (I bench 60lb dumbbells, traditional squat 200lbs, etc) and I'm not bulky! You don't have the testostorone in your body to produce "man" muscles.. The huge body builder chicks use hormone therapy and/or steroids....

So LIFT!!

^^ Listen to her, she definitely knows what she's talking about. AMAZING transformation too I might add. I lift heavy, not as heavy as Jenae on my squats (ha!), but I'm not bulky either. DO IT!!

dad106

If you are affraid your going to get bulky I would suggest you get your testosterone levels checked. Unless you have testosterone of a man you will not get bulky. Lift heavy and you will lean out. Stick with 12-15 rep range.

I'm going to disagree with this. If you can do 12-15 reps then you're not lifting heavy enough.

and I'm going to disagree with you.

I do the 12-15 rep range, and I lift between 15-25 pound dumbbells depending on the exercise.. which if I'm not mistaken, is heavy.. at least for me. I'm also gaining strength at a pretty decent pace doing that.

Leaning out or bulking up really has more to do with a calorie deficit then anything else.

umachanxo

I suggest purchasing "New Rules of Lifting for Women". It's a great book and very helpful!

erickirb

If you are affraid your going to get bulky I would suggest you get your testosterone levels checked. Unless you have testosterone of a man you will not get bulky. Lift heavy and you will lean out. Stick with 12-15 rep range.

I'm going to disagree with this. If you can do 12-15 reps then you're not lifting heavy enough.

and I'm going to disagree with you.

I do the 12-15 rep range, and I lift between 15-25 pound dumbbells depending on the exercise.. which if I'm not mistaken, is heavy.. at least for me. I'm also gaining strength at a pretty decent pace doing that.

Leaning out or bulking up really has more to do with a calorie deficit then anything else.

If you are able to do 12-15 reps, then that weight is not heavy for you. Heavy is 3-8 rep range.

kwin91

If you are affraid your going to get bulky I would suggest you get your testosterone levels checked. Unless you have testosterone of a man you will not get bulky. Lift heavy and you will lean out. Stick with 12-15 rep range.

I'm going to disagree with this. If you can do 12-15 reps then you're not lifting heavy enough.

^^ So true, I only do between 8-12 for a lady and that's good enough for me. I do the bench, bicep curls, and squats 2-3x a week. Then I do normal strength training/ circuit training. Honestly to build muscle and toned your arms and loose the fat, you have to weight lift and do cardio and eat right. 8-12 reps is good because anything more than that is considered to be cardiovascular where you do more reps at a lighter weight. What you want is to do less reps heavier weights so you can see inches coming off of you all over. I've lost more inches than weight at first but then you'll see a huge change in your face, arms, waist and legs.

LindaCWy

Lifting does help you Tone up, if you are careful and don't start eating more than you already would you should slim down, however if you mix this with cardio like 45 minutes of elliptical or running four times a week this will help you reduce your fat percentage even more

Lifting heavy on a 1400 calorie diet is redundant.

KINGoftheBUFF

If you are affraid your going to get bulky I would suggest you get your testosterone levels checked. Unless you have testosterone of a man you will not get bulky. Lift heavy and you will lean out. Stick with 12-15 rep range.

I'm going to disagree with this. If you can do 12-15 reps then you're not lifting heavy enough.

and I'm going to disagree with you.

I do the 12-15 rep range, and I lift between 15-25 pound dumbbells depending on the exercise.. which if I'm not mistaken, is heavy.. at least for me. I'm also gaining strength at a pretty decent pace doing that.

Leaning out or bulking up really has more to do with a calorie deficit then anything else.

Look, reps ranges dictate if the weight is heavy or light for each individual.
Rep ranges of 1 -3 is Heavy and only good for strength.
Rep ranges of 4 - 6 is Heavy and is good for strength/mass combo
Rep ranges of 8 - 12 is Moderate weight and great for classic Hypertrophy
Rep ranges of 12 - 15 + is Light and traditionaly used for endurance training.

So 12 - 15 is light! You need to change your perspective of thinking that is heavy. I can Squat 315 for 15 reps and you may be able to do 45 for 15 reps. You can say, wow, 315 is Heavy, well for me its not, my training has made that light. So its perspective. 12 - 15 reps is light, try heavier, you would be suprised what you can do, when you open up your mind.

sandiki

Do most of you heavy lifters use free weights or machines? Can you still get good results lifting heavy using weight machines (i.e. pec fly, seated row, shoulder press, front lat pulldown, chest press)? These are the machines I'm currently using. I've just recently started doing less reps (8-10) using more weights (instead of 15 reps w/ lower weight). I'm excited for better results!

Personally, I prefer free weights. Reason being is that most ppl trend to have a stronger dominant side ..so while using free weights or machines that use plate weights with unilateral option, rather than cable pulls, will help to combat this while increasing strength to the less dominant side and helping to build strength in form and overall core strength. Just my two cents. Hope this helps.

rose313

Do most of you heavy lifters use free weights or machines? Can you still get good results lifting heavy using weight machines (i.e. pec fly, seated row, shoulder press, front lat pulldown, chest press)? These are the machines I'm currently using. I've just recently started doing less reps (8-10) using more weights (instead of 15 reps w/ lower weight). I'm excited for better results!

I use Nautilus and I see results. Idk if that's exactly what you mean though. I don't use free weights at the gym. I do 12 reps and as heavy as I can possibly stand. The "rule" at my nautilus circuit is no sets allowed, and you have to do 12 reps. Honestly I think if I broke that rule no one would care unless there was someone waiting behind me, so I could try 10 reps for example.

I have heard free weights gives you a better full body workout, but for me I'd just drop one on my toe or break my face off or something.

cordianet

So much controversy on how many reps :ohwell:

And most of it's wrong. The old conventional wisdom regarding reps vs. weight fails to take into account genetics. How so? We all have three different types of muscles: Type I (slow twitch), and Type IIX & IIA (fast twitch) and the percentage of each is genetically determined. In reality, if you want to maximize muscle gain and build strength, you need to work a variety of rep ranges since different types of muscle fibers respond best to different approaches. The most important thing is whether or not you are working to muscle exhaustion on each set. You DON'T have to get all the way there every time, but if you are not getting close every time, you're not working hard enough.

In addition, your diet and what else you do outside the weight room are at least as important as # of reps to how well you build muscle and strength.

tgh1914

Look, reps ranges dictate if the weight is heavy or light for each individual.
Rep ranges of 1 -3 is Heavy and only good for strength.
Rep ranges of 4 - 6 is Heavy and is good for strength/mass combo
Rep ranges of 8 - 12 is Moderate weight and great for classic Hypertrophy
Rep ranges of 12 - 15 + is Light and traditionaly used for endurance training.

So 12 - 15 is light! You need to change your perspective of thinking that is heavy. I can Squat 315 for 15 reps and you may be able to do 45 for 15 reps. You can say, wow, 315 is Heavy, well for me its not, my training has made that light. So its perspective. 12 - 15 reps is light, try heavier, you would be suprised what you can do, when you open up your mind.

Truth! ^^^ This needs to be saved & copied & pasted around.

chelw727

Thanks!