Why you should pick up heavy things:

thedreamhazer

I posted my little motivational/success story in a strength training group a while back. However, I'm thinking it's time to share this with a larger crowd.

I've been strength training seriously for just under 10 months now. I started with NROLFW and have since moved on to StrongLifts and now my own little SL/Starting Strength mashup routine. I've been training hard, but not 100% consistently. I injured a disc in my back due to a sloppy deadlift not long after I started and had to take the time to heal.

However, while I've not been 100% consistent practitioner, I have been 100% a believer. And I have the photographic evidence that you should be too.

A little preface. The before photos I'm going to show you are from October 2011. I was doing some half-assed strength training with no real program at the time, but mostly I was running. I ran about 5k, 5 days a week. I ate an average of 1600-1700 calories per day, flat, meaning I was netting around 1300-1400 calories . The photos show me around my all time low -- I'm somewhere between 157-162 lbs based on my records.



I was a size 6/8. Much smaller than the size 14 I had been pushing 27 lbs ago. But I wasn't happy. I was still squishy. Pudgy. I had back fat, tummy fat and I just didn't feel great. I felt tired and a little week. I was tapped out. I loved running (I still do) but my runner's high just wasn't picking me up the way I needed.

Now, let me show you my recent photos. By the measure of many, I'm probably not a success story. I gained weight. I'm back up between 166-168 lbs. That's right: I'm bragging about being about 7 lbs heavier. And I teeter in and out of being overweight on the BMI chart. Take a look:



My body fat is in the low 20s (although the calipers tell me 18%, I don't believe them). I wear a size 6 in most brands. I can squat a one rep max at 1.2x bodyweight (about 200 lbs). I can deadlift a one rep max at about 1.37x bodyweight (about 225 lbs), and I'm still gaining strength every week.

Plus, I got here by eating a crap ton of food (2100 per day average flat) because my TDEE is through the roof (averging 2500+ calories, really high days around 3300, really low days around 2050). I feel energetic, healthy and strong as a frickin' ox. Plus, all of this strength has allowed me to pick up and excel at another activity that I've come to love: boxing. I started about 2 months ago and have already been approached by my instructor to consider competing.

So why should you pick up heavy things? Because it feels awesome. Because you can eat a ton of food. And because, based on my anecdotal evidence (and, less importantly, science) it works.

Now go pick up something heavy.

ZoeLifts

You look awesome!!! Pick up all the things!!!! Nice job!

siriusalien

Congratualtions!!!!! You have certainly done what I have been trying to do the last 9 months. I say trying because it hasn't quite worked out (pun intended). I think my morale has suffered thru several poor to mediocre trainers, who restricted calories to 1380, and have not pushed me hard enough. I've now fired #3... So more than a bit discouraged with no weight loss, fat loss or strength gain, I am taking a rest and going to go it alone.
Since I've not learned enough from the Pts, I might just have to resign myself to a mostly boring cardio workout for weight loss alone.

thedreamhazer

Congratualtions!!!!! You have certainly done what I have been trying to do the last 9 months. I say trying because it hasn't quite worked out (pun intended). I think my morale has suffered thru several poor to mediocre trainers, who restricted calories to 1380, and have not pushed me hard enough. I've now fired #3... So more than a bit discouraged with no weight loss, fat loss or strength gain, I am taking a rest and going to go it alone.
Since I've not learned enough from the Pts, I might just have to resign myself to a mostly boring cardio workout for weight loss alone.

Thank you.

You can teach yourself weight training, too. I've never used a trainer, I just took it slow and followed training plans that I saw my MFPals using. I did injure myself once, but that was because I got cocky and lifted too heavy before I had form down.

I recommend taking a look at the StrongLifts program. You can find it online for free. You only need to learn to do 5 different lifts, and you're encouraged to start with just the weight of the bar, which encourages building proper form at the beginning.

Good luck!

amy1612

This is awesome!!

ZoeLifts

Congratualtions!!!!! You have certainly done what I have been trying to do the last 9 months. I say trying because it hasn't quite worked out (pun intended). I think my morale has suffered thru several poor to mediocre trainers, who restricted calories to 1380, and have not pushed me hard enough. I've now fired #3... So more than a bit discouraged with no weight loss, fat loss or strength gain, I am taking a rest and going to go it alone.
Since I've not learned enough from the Pts, I might just have to resign myself to a mostly boring cardio workout for weight loss alone.

You can totally do it on your own. I suggest looking into the programs the OP posted about: New Rules of Lifting for Women (book), Stronglifts 5X5 (website) and/or Starting Strength (Book & Website). Get started doing compound lifts - i.e. focus on squats, deadlift, chest press - start small (bar only or less), perfect your form and add weight. You will love it!
Check out these groups on MFP:

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

My personal favorite is stronglifts because NROLFW can get complicated and SS adds cleans, which can also get complicated if you don't already have your form down! Good luck!

geekyjock76

Your progress photos are the perfect example of how lifting heavy can drastically alter and improve a woman's appearance, body composition as well as confidence in herself. Because of the added muscle volume, you are far more shapely and stronger than ever. I too would estimate you are around 20%, but then again, every person is different and the same body composition on another girl may look entirely different even with comparable builds. Nonetheless, the reduced body fat compliments the curvature from muscle to make you look like a sculpted, beautiful piece of work.

gc_tweety

Your profile pic is awesome!

tuffytuffy1

Absolutely incredible, way to go!

_granola

You rock. Absolutely love your progress and success!

siriusalien

Thanks to you and the OP for the advice. I regret the $$ spent on PTs, but I was originaly very insecure about form and just being IN the gym.
I kinda do have the 5 lifts under control....So lets give the MFP groups alook

butterfli7o

Love!!!!

siriusalien

I'm confused about how to determine calorie intake when I begin lifting. Do I still determine BMI and factor a deficit, or eat more?

thedreamhazer

I'm confused about how to determine calorie intake when I begin lifting. Do I still determine BMI and factor a deficit, or eat more?

I'm not sure what you mean by BMI and factor a deficit. If you mean BMR, then you're calculating your deficit incorrectly. You need to be finding a deficit based on your TDEE (total daily energy expenditure) not your BMR (basal metabolic rate). Your TDEE is composed of your BMR, EAT (exercise associated thermogenesis, NEAT (non exercise associated thermogensis) and TEF (thermal effect of feeding). That sounds complicated, but basically TDEE is how many calories your body burns through a day doing everything it does: digesting food, running your heart, fidgeting, working out ... everything. BMR is basically just the energy your body uses to maintain organ functions.

What I recommend is that you use a calculator or equation to determine your TDEE. This is the first one I found on google http://www.fitnessfrog.com/calculators/tdee-calculator.html. See that number it gives you? Subtract 20%-30% from it. Or 500 calories. Whatever your prefer. Eat that number (not including adding exercise calories back in. If you want to track and eat exercise calories, then calculate your TDEE as "little or no exercise" so that that activity is not figured into your daily TDEE figure and you can add it in manually. Meaning, you're leaving the EAT out of the equation so that you can add it in more rpecisely on your own).

This is your starting point. Now track your progress. Since the calculator can only estimate your TDEE, pay attention to weight gains and losses. Not losing? Lower your calorie intake. Losing too rapidly? Raise. Just try to wait a full month before decising to make these changes.

I hope that helps!

ZoeLifts

I'm confused about how to determine calorie intake when I begin lifting. Do I still determine BMI and factor a deficit, or eat more?

You determine your TDEE, not BMI. TDEE is Total Daily Energy Expenditure, meaning, how many calories you would burn daily on average (this does include any exercise, it is all dependent on the activity level you select when getting it calculated and for most everyone, it is recommended to start at sedentary). If you ate at your TDEE every single day you would neither gain nor lose weight, you would maintain. So to have a deficit, you would subtract from your TDEE (10%-15%). NOTE: TDEE includes your exercise, it is accounted for when you calculate your activity level, so you would not add exercise calories you earned on top of your deficit, it is already built in.

BMI = Body Mass Index - your body fat amount. I think what you were looking for was BMR.

BMR = Basal Metabolic Rate - how many calories you would need in order to sustain basic function in your body if you were in a coma. You don't want to go below this number when calculating TDEE - whatever deficit you choose.

Check out this post, it has the best information: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

ZoeLifts

Eat that number (not including adding exercise calories back in. If you want to track and eat exercise calories, then calculate your TDEE as "little or no exercise" so that that activity is not figured into your daily TDEE figure and you can add it in manually. Meaning, you're leaving the EAT out of the equation so that you can add it in more rpecisely on your own).

I agree with everything, except that I though that TDEE includes any exercise you may do, that is why there is an activity multiplier. But I think even Dan has suggestions on his post that I linked to above regarding how to select your activity levels.

thedreamhazer

Eat that number (not including adding exercise calories back in. If you want to track and eat exercise calories, then calculate your TDEE as "little or no exercise" so that that activity is not figured into your daily TDEE figure and you can add it in manually. Meaning, you're leaving the EAT out of the equation so that you can add it in more rpecisely on your own).

I agree with everything, except that I though that TDEE includes any exercise you may do, that is why there is an activity multiplier. But I think even Dan has suggestions on his post that I linked to above regarding how to select your activity levels.

Of course, but a lot of people on here prefer to track their exercise burn day-to-day. So if she sets the level at sedentary she can have a base number and then calculate the EAT on her own each day in order to determine her TDEE for that particular day.

blonde71

Congrats! I've seen your success story before. I, too, pick heavy things up and have for 12 months. I am also almost 41, have had two children, don't have a trainer or gym and workout at home alone. I've done it all on my own.

There really is no excuse for not getting into better shape. Plain and simple. You are a good example to others what a woman can look like after lifting weights for awhile. Thanks.

ZoeLifts

Eat that number (not including adding exercise calories back in. If you want to track and eat exercise calories, then calculate your TDEE as "little or no exercise" so that that activity is not figured into your daily TDEE figure and you can add it in manually. Meaning, you're leaving the EAT out of the equation so that you can add it in more rpecisely on your own).

I agree with everything, except that I though that TDEE includes any exercise you may do, that is why there is an activity multiplier. But I think even Dan has suggestions on his post that I linked to above regarding how to select your activity levels.

Of course, but a lot of people on here prefer to track their exercise burn day-to-day. So if she sets the level at sedentary she can have a base number and then calculate the EAT on her own each day in order to determine her TDEE for that particular day.

That's true!

Willbenchforcupcakes

You look awesome! I love lifting hard and heavy myself, and the changes it's bringing to my body. I love your tattoo as well:)

ashleen7

You look fantastic this is why I want to start NROLFW in October, I can't wait to see the change in my body next summer.

jdhosier

Thanks for sharing your story. I love it. Heavy lifting is awesome! I am sending my daughter the link to this topic. She has started New Rules and is working on her strength training. This will mean a lot to her.

woodsygirl

Thank you, very motivational

steadk

OP: i love your progress! I am excited that I've started lifting, and i'm stronger than I thought in many cases.. I hope someday I can post progress pics like you.

Now, I have a question. Based on the fitnessfrog website, i selected light exercise, weight:205, height:5'1" and i'm 25. It says my TDEE is 2353, and a 20% reduction would be 1880... should i be eating this everyday, or go a little lower since i only lift 3 days a week? any help would be appreciated. TIA.. and again, great progress!

Irish_eyes75

Ok...so I've seen a bunch of these threads and I just read them and think - ok, I'm still close to 250lbs and I have a crap load of weight to lose so lifting weights is so far off the radar. But, why not start now, right?

mousepaws22

How often do you lift? Are you still doing cardio? you look great!

steadk

Ok...so I've seen a bunch of these threads and I just read them and think - ok, I'm still close to 250lbs and I have a crap load of weight to lose so lifting weights is so far off the radar. But, why not start now, right?

Definitely start now! muscle helps in burning fat... and it will help tone too

rachellady

Congrats! You look great.

AnitraSoto

Congratulations on your transformation - you look amazing!!!

Spartan_Maker

I'm sharing this thread with all of my MFP friends. Hopefully, it will open up some eyes.

You're a winner.

rompers16

Can you get the same results using a Bowflex..which I have but haven't really used? I'm never sure how much weight I should use.