HELP! Your opinion about WEIGHTS..Yes ...No or Maybe?
2BeHealthy4Life
Posts: 150
Hello mfp pals.
I will try an make this brief. Started at 210 lbs. and my goal is 150 lbs. My weight loss has slowed tremendously. I have done lots of cardio. I just started Supreme 90 Day a week ago. Finally incorporated a strength training (dumbells only)..
My question is do I start lifting heavier now or closer to my goal? Should I ignore the scale and go for it or get to my goal weight first?
''I DUH KNOW ? ( scratching my head about this )
Weights and lifting...
I welcome your pictures, experience and OPINIONS or perhaps anything else concerning lifting that may be helpful.
I would like to thank everyone in advance for your help.
P.S. Where do I start?
Signed Clueless.
I will try an make this brief. Started at 210 lbs. and my goal is 150 lbs. My weight loss has slowed tremendously. I have done lots of cardio. I just started Supreme 90 Day a week ago. Finally incorporated a strength training (dumbells only)..
My question is do I start lifting heavier now or closer to my goal? Should I ignore the scale and go for it or get to my goal weight first?
''I DUH KNOW ? ( scratching my head about this )
Weights and lifting...
I welcome your pictures, experience and OPINIONS or perhaps anything else concerning lifting that may be helpful.
I would like to thank everyone in advance for your help.
P.S. Where do I start?
Signed Clueless.
0
Replies
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I have a video by Jackie Warner called power circuit training. You use dumbells at the highest weight you can and keep good form. It is high reps with no rest. Definitely gets my heart rate up at the same time I am strength training. I know that I am wearing a smaller size than the last time I weighed this much. I like knowing that when I build muscle I am increasing my calorie burn even while at rest. I also love how strong I feel. You definitely can't go by the scale as much because you can gain weight at first by adding muscle and by your muscle holding water to help repair it. But you will definitely notice it in how you feel and how your clothes fit. I started at 3 lb weights then 5 lbs and now I am at 8 lbs. I know it is not a lot but I still get motivated by having tangible improvements. I also started extremely overweight and out of shape. I am still extremely overweight but I feel 100x better and I am trying. Someday I will be rocking the heavy weights and they won't be on backside, lol.0
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Start lifting heavy now. I started New Rules of Lifting for Women earlier this year weighing around 180ish and it has reshaped my body, and I'm only halfway through the programme and still have weight to lose. There's only around 15 pounds difference between these two photos but as you can see lots of inches!
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Start lifting heavy now. I started New Rules of Lifting for Women earlier this year weighing around 180ish and it has reshaped my body, and I'm only halfway through the programme and still have weight to lose. There's only around 15 pounds difference between these two photos but as you can see lots of inches!
Wow! You look great. I keep hearing about NRLW. That may need to be my next fitness investment.0 -
Thanks....I will look for the Jackie Warner video...I just got to the 10 lb dumbells...I have a video by Jackie Warner called power circuit training. You use dumbells at the highest weight you can and keep good form. It is high reps with no rest. Definitely gets my heart rate up at the same time I am strength training. I know that I am wearing a smaller size than the last time I weighed this much. I like knowing that when I build muscle I am increasing my calorie burn even while at rest. I also love how strong I feel. You definitely can't go by the scale as much because you can gain weight at first by adding muscle and by your muscle holding water to help repair it. But you will definitely notice it in how you feel and how your clothes fit. I started at 3 lb weights then 5 lbs and now I am at 8 lbs. I know it is not a lot but I still get motivated by having tangible improvements. I also started extremely overweight and out of shape. I am still extremely overweight but I feel 100x better and I am trying. Someday I will be rocking the heavy weights and they won't be on backside, lol.0 -
The more muscle you have, the more calories you burn even at rest. It'll definitely help you in your journey.0
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Oh my goodness !! That's an amazing difference. Thanks ...Start lifting heavy now. I started New Rules of Lifting for Women earlier this year weighing around 180ish and it has reshaped my body, and I'm only halfway through the programme and still have weight to lose. There's only around 15 pounds difference between these two photos but as you can see lots of inches!0 -
So its basically a win win situation ....Thanks...The more muscle you have, the more calories you burn even at rest. It'll definitely help you in your journey.0 -
I love the power I feel when I lift weights, and also just the ease of doing everyday activities. Lifting any weights gives you great muscle definition and definitely shapes you.0
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Sorry this is a bit wordy, but this topic interests me because I faced this same question.
I know most people are going to say to start lifting as much as you can now, which is probably the correct approach.
In my case however, this didnt seem to work as planned. I had quite a lot of weight to lose (110lbs), and right now I am at -80lbs, so my goal is in sight. When I first started I was doing about 3 days per week free weights with the rest of the days treadmilling (and a rest day). I was finding that my weightlifting was getting tougher and tougher as time went on. I wasnt getting stronger, I was getting weaker! I had started at 5 sets and eventually was down to only 3 with no increase in weight.
I had been running at a 1000 calorie deficit, and I attribute my difficultly to that... I simply wasnt getting enough energy in to handle the weight lifting. I decided to focus on cardio and endurance, and since then, my body seems to be much happier and weight loss is continuing while my cardio capability has increased tremendously. I now alternate running and cycling and am very happy with my progress in both.
The plan is to get rid of bodyfat... I know at the end I will look very skinny (not fit), then at that point I will increase my calorie/protien intake by quite a lot, and hit the weights. I feel I will have the energy to handle it at that point....
Hopefully this method will work better than just hitting the weights right off the bat. I stress that this is what *I* found... not necessarily what will work for you. As I said at the beginning, if you can balance strength training/cardio and your calorie goals, go for it! I just had a hard time doing that.0 -
Fact not opinion. Resistance training of any type enhances your overall body.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Start now and you will retain more muscle mass as you lose, which will help you burn more at rest, and look firmer once you're at your goal weight. As you said, it's a win-win
The difference in how I look and feel since I've been lifting is huge, and I do really enjoy it as well!0 -
You can still lose weight while lifting weights. In fact you'll lose more fat (this is what we want, right) and less muscle.
Do you have access to a gym? I'd suggest a good heavy lifting program like Stronglifts5x5, Starting Strength, or New Rules of Weight Lifting for Women.
The last 2 panels were achieved with heavy weight lifting:
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Start ow - start 'light' (whatever you can lift comfortably with some effort for sets of 8-12 reps) and go heaver from there gradually, as your gains allow but obviously try to go up to something which has some difficulty to it so that you will get gains in terms of muscle mass anyway and ignore the scale!
Once you start gaining muscle you'll be heavier, but you'll see some physical changes in terms of fat loss and the numbers will go down gradually as more fat loss occurs. And no, you won't get bulky muscles if you lift heavy.
Not only will you look good with muscle on you, it will speed up your metabolism so you'll burn more even when at rest0 -
If you are female, then there is no "no or maybe" in my book. Weights are absolutely critical, IMO.
Others have already pointed out that it elevates your resting metabolism, but there are a few other benefits.
It improves your ability to do higher impact cardio. With a carefully planned weight training routine, I went from doing low impact to high impact cardio without any pain/injury.
It will also help bone density and as someone with a high propensity for osteoporosis, this was critical for me.
It creates definition that cardio does not for me. A few ladies above posted their amazing before and after pictures and I consider that proof.
But, important caveat is do it right.
The Big Book of Exercise (woman's health) if you are working out at home or Lift like a Man, Look like a Goddess (if interested in gym) are good starting books and you can get them pretty cheap used if you shop around.0 -
I love the power I feel when I lift weights, and also just the ease of doing everyday activities. Lifting any weights gives you great muscle definition and definitely shapes you.
[/quote
Thanks ... Its amazing how it reshapes your body!0 -
I appreciate you sharing your experience. That's what this is all about. Yes properly fueling your body is very important. I eat 2000 calories per day and burn 300 to 500 netting 1700 to 1500 which works great for me. I have lots of energy so far. Im very excited to see where lifting heavier will take me. I have 19 more lbs to lose but the number isn't as big of a deal as I use to think now that I have seen photos of toner leaner and more defined pals that lift heavy. Thanks Cathy,Sorry this is a bit wordy, but this topic interests me because I faced this same question.
I know most people are going to say to start lifting as much as you can now, which is probably the correct approach.
In my case however, this didnt seem to work as planned. I had quite a lot of weight to lose (110lbs), and right now I am at -80lbs, so my goal is in sight. When I first started I was doing about 3 days per week free weights with the rest of the days treadmilling (and a rest day). I was finding that my weightlifting was getting tougher and tougher as time went on. I wasnt getting stronger, I was getting weaker! I had started at 5 sets and eventually was down to only 3 with no increase in weight.
I had been running at a 1000 calorie deficit, and I attribute my difficultly to that... I simply wasnt getting enough energy in to handle the weight lifting. I decided to focus on cardio and endurance, and since then, my body seems to be much happier and weight loss is continuing while my cardio capability has increased tremendously. I now alternate running and cycling and am very happy with my progress in both.
The plan is to get rid of bodyfat... I know at the end I will look very skinny (not fit), then at that point I will increase my calorie/protien intake by quite a lot, and hit the weights. I feel I will have the energy to handle it at that point....
Hopefully this method will work better than just hitting the weights right off the bat. I stress that this is what *I* found... not necessarily what will work for you. As I said at the beginning, if you can balance strength training/cardio and your calorie goals, go for it! I just had a hard time doing that.0 -
I started ChaLEAN Extreme a few weeks ago, and it's a combination of strength training, cardio, and endurance. Chalene tells you to lift as heavy as you can with good form, and her idea is to fail at 10-12 reps, meaning that you could not lift the weight with good form one more time. So I'd say lift as heavy as you can while still maintaining good form. Good luck!!0
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Thanks for stating the facts.....Fact not opinion. Resistance training of any type enhances your overall body.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Love lifting! Only thing that really changes my body composition rather than just my size. I got these results lifting heavy (Stronglifts 5x5) three times a week.
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I will start now !! Thanks for the encouraging words.Start now and you will retain more muscle mass as you lose, which will help you burn more at rest, and look firmer once you're at your goal weight. As you said, it's a win-win
The difference in how I look and feel since I've been lifting is huge, and I do really enjoy it as well!0 -
For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.
Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.
The moral of this story is to lift weights.0 -
I strongly suggest getting some professional help to start off. A personal training schedule at your local gym is a great way to learn the way and establish some healthy goals for yourself and your strength training. Purchasing a package for three months is a great way to pay into your own "health 401k," - learn the right form, and get a plan you can work on each week while you get stronger.
I've found that the pros are the best to turn to first, then supplement with research on your own and compliment with a healthy eating strategy. I agree with what others have said:
>>strength builds an overall healthy, toned body
>>muscles burn more calories, for a longer period of time especially when strength conditioning is partnered with smart, fun cardio
>>It's the best way to see your body change as you drop weight in fat and build muscle -- so important!
Good luck -- I hope you find the results that make it fun in the long run, and help you build the healthy lifestyle that will last.0 -
Hello mfp pals.
I will try an make this brief. Started at 210 lbs. and my goal is 150 lbs. My weight loss has slowed tremendously. I have done lots of cardio. I just started Supreme 90 Day a week ago. Finally incorporated a strength training (dumbells only)..
My question is do I start lifting heavier now or closer to my goal? Should I ignore the scale and go for it or get to my goal weight first?
''I DUH KNOW ? ( scratching my head about this )
Weights and lifting...
I welcome your pictures, experience and OPINIONS or perhaps anything else concerning lifting that may be helpful.
I would like to thank everyone in advance for your help.
P.S. Where do I start?
Signed Clueless.
Dear Clueless,
First off, this is a very smart question. Most people don't know the answer. So here's the thing - and I'd be happy to link you to a video which goes into the explanations - albiet in medical terms - but something you can understand - that backs up what I'm about to tell you.
When you take off weight it is very had to lose fat and not lose lean body mass (LBM) - generally referred to as lean muscle mass. Health is a mixture of many things, but includes fitness and nutrition.
Our general health improves if we : eat better - monounsaturated fats to lower LDL, Polyunsaturated (n-3) or Omega 3 fatty acids (PUFAs) instead of saturated fats, good protein and good carbs for what we want to do.
Fitness - Turns out that fit people who are "obese" actually have lower health risks than "skinny" couch potatos. This has been proven with research. Fitness, however, doesn't just mean aeorbics. Fitness also means Lean Body Mass or Muscle. Studies show that people with too little lean body mass have greater health risks that if you have increased or normal lean body mass/muscle. There are those that will tell you that muscle has a higher metabolic rate than fat - which is true - and that building muscle will help raise your base metabolic rate - probably true - and that you lose weight faster than aerobic training - (not sure that's really true....not true for all my friends or me anyway). It's debated how much muscle really increases your metabolic rate (ie replace a pound of fat with muscle what's the difference in rate - some say very small, some large. Most say the small number is more accurate).
The bottom line is that with resistance training you'll feel better about how you look and you'll be healthier. You don't have to over do it...but adding resistance training to aerobic training or vise a versa is the ticket to the best cardio benefit.
Have questions: PM me. I am starting a health blog here on Exercise and food, supplements, vitamins, etc. One topic at a time. They will include items like Carbs and Exercise - how much, what types, and when. Same for Protein. Same for Fat. etc.
Good Luck with your Quest! - oh, and the person who recommended you get professional advice for your resistance training - smart person! As with anything, get someone qualified to answer your questions and build a routine that fits your needs.
Created by MyFitnessPal.com - Free Weight Loss Tools0 -
Im glad to know you can continue to lose the weight while lifting heavier. My husband built a 40 x 20 workout room on our property about 6 years ago and I love it. Its full of weights and workout equipment. I see a huge difference. You look great! Thanks for sharing....You can still lose weight while lifting weights. In fact you'll lose more fat (this is what we want, right) and less muscle.
Do you have access to a gym? I'd suggest a good heavy lifting program like Stronglifts5x5, Starting Strength, or New Rules of Weight Lifting for Women.
The last 2 panels were achieved with heavy weight lifting:0 -
Start ow - start 'light' (whatever you can lift comfortably with some effort for sets of 8-12 reps) and go heaver from there gradually, as your gains allow but obviously try to go up to something which has some difficulty to it so that you will get gains in terms of muscle mass anyway and ignore the scale!
Once you start gaining muscle you'll be heavier, but you'll see some physical changes in terms of fat loss and the numbers will go down gradually as more fat loss occurs. And no, you won't get bulky muscles if you lift heavy.
Not only will you look good with muscle on you, it will speed up your metabolism so you'll burn more even when at rest
[/quote
Thanks...another win win....I will start lifting 2morrow. Today is my off day. Im excited to venture out into the world of weight lifting.......0 -
No excuse, weights are a YES
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If you are female, then there is no "no or maybe" in my book. Weights are absolutely critical, IMO.
Others have already pointed out that it elevates your resting metabolism, but there are a few other benefits.
It improves your ability to do higher impact cardio. With a carefully planned weight training routine, I went from doing low impact to high impact cardio without any pain/injury.
It will also help bone density and as someone with a high propensity for osteoporosis, this was critical for me.
It creates definition that cardio does not for me. A few ladies above posted their amazing before and after pictures and I consider that proof.
But, important caveat is do it right.
The Big Book of Exercise (woman's health) if you are working out at home or Lift like a Man, Look like a Goddess (if interested in gym) are good starting books and you can get them pretty cheap used if you shop around.
Thanks ....MY MIND IS MADE UP!! I will start lifting. Thanks for laying a foundation as far as where to start. I will check on ebay for the books. You have shared some great points..0 -
Yes.... I started weight training while still unable to stand and support my own weight.. Was walking laps in a therapy pool and using wrist weights, webbed gloves for resistance and ankle weights and water dumbbells and worked my way up from there but I can tell you it has made a huge difference to the fact I am only going to need a circumferential body lift instead of having to do my arms, legs, chest, etc... All those areas have rebounded nicely do to my weight training... Best of Luck
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Thanks ...Lift heavy without wabbling all over the place! GOTCHA....lol...( smiling )I started ChaLEAN Extreme a few weeks ago, and it's a combination of strength training, cardio, and endurance. Chalene tells you to lift as heavy as you can with good form, and her idea is to fail at 10-12 reps, meaning that you could not lift the weight with good form one more time. So I'd say lift as heavy as you can while still maintaining good form. Good luck!!0 -
Thanks...Amazing results.. Congrats!! Glad you shared your progress with lifting. Awesome
I will start now !! Thanks for the encourage words.Start now and you will retain more muscle mass as you lose, which will help you burn more at rest, and look firmer once you're at your goal weight. As you said, it's a win-win
The difference in how I look and feel since I've been lifting is huge, and I do really enjoy it as well!0
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