Lifting Heavy weights to lose weight
Replies
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...If i keep a calorie deficit, do cardio, but keep lifting weights as my main focus, do you think this could help me with my goals?
You don't NEED to do cardio as long as you establish a deficit in your diet. Cardio just gives you extra calories to consume. Lifting weights will help you kick so much *kitten*!
Check out this for another story of a girl doing awesome things lifting heavy: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
I actually read this story before! shes one of the reasons I decided to look into weight lifting
hahah
I just started lifting this week and this is what i do so far, im wondering if i should add to it because the sessions seem so short... like 30 -40min usually. but im always sore the day after
Mondays & Wednesdays & Friday 5 sets 6-8reps
Seated Bicep curl
Shoulder shrugs
Seated dumbbell military press
Lateral raises & front raises
Dips
Tuesdays & Thursdays 5 sets 4-6 reps
Squats
Deadlifts
Chin ups
Horizontal Leg press
30-45 minutes is fine. However, beginners probably shouldn't make up their own routines. I'd suggest cutting to 3 days a week and doing a full body compound routine such as StrongLifts 5x5:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
New Rules of Lifting for Women, and Starting Strength are also pretty good.0 -
...If i keep a calorie deficit, do cardio, but keep lifting weights as my main focus, do you think this could help me with my goals?
You don't NEED to do cardio as long as you establish a deficit in your diet. Cardio just gives you extra calories to consume. Lifting weights will help you kick so much *kitten*!
Check out this for another story of a girl doing awesome things lifting heavy: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
I actually read this story before! shes one of the reasons I decided to look into weight lifting hahah
I just started lifting this week and this is what i do so far, im wondering if i should add to it because the sessions seem so short... like 30 -40min usually. but im always sore the day after
Mondays & Wednesdays & Friday 5 sets 6-8reps
Seated Bicep curl
Shoulder shrugs
Seated dumbbell military press
Lateral raises & front raises
Dips
Tuesdays & Thursdays 5 sets 4-6 reps
Squats
Deadlifts
Chin ups
Horizontal Leg press
To be honest, you will be better off doing a fully body workout 3 x a week as a beginner.
Check out Starting Strength or Stronglifts.0 -
I think you should focus more on aerobic exercises for now.
. However, gaining muscles helps you burn more fat. You can lift! I encourage you , but lifting alone will not help
But yeah, aerobics is the way to go and once your body gets pretty lean, lift hard and look sexy.
Good luck!
I do not do any cardio - managed to lose the weight perfectly fine. You create a deficit to lose the body fat - whether that deficit is through diet alone or diet and exercise. Why would you wait to lift? Makes no sense especially as you want to preserve as much LBM as possible while you lose weight.
Edited for typo0 -
...If i keep a calorie deficit, do cardio, but keep lifting weights as my main focus, do you think this could help me with my goals?
You don't NEED to do cardio as long as you establish a deficit in your diet. Cardio just gives you extra calories to consume. Lifting weights will help you kick so much *kitten*!
Check out this for another story of a girl doing awesome things lifting heavy: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
I actually read this story before! shes one of the reasons I decided to look into weight lifting hahah
I just started lifting this week and this is what i do so far, im wondering if i should add to it because the sessions seem so short... like 30 -40min usually. but im always sore the day after
Mondays & Wednesdays & Friday 5 sets 6-8reps
Seated Bicep curl
Shoulder shrugs
Seated dumbbell military press
Lateral raises & front raises
Dips
Tuesdays & Thursdays 5 sets 4-6 reps
Squats
Deadlifts
Chin ups
Horizontal Leg press
To be honest, you will be better off doing a fully body workout 3 x a week as a beginner.
Check out Starting Strength or Stronglifts.
thankk you!0 -
nevermind0
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that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights0 -
not trueI think you should focus more on aerobic exercises for now.
. However, gaining muscles helps you burn more fat. You can lift! I encourage you , but lifting alone will not help
But yeah, aerobics is the way to go and once your body gets pretty lean, lift hard and look sexy.
Good luck!
What part of it?
Lifting alone will help, and you can lose weight without any cardio. I think a mix of weight training and HIIT cardio is the best approach, but focusing on just cardio isn't as effective.0 -
If you want to be fit and toned don't pay attention to the scale. When you work on muscles and lift heavy your weight will most likely not drop as much as you would want it to however your body will change drastically.
This, most definitely.0 -
I had really good results from the program New Rules of Lifting for Women. Its a great book for beginners.
http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1353343601&sr=8-1&keywords=new+rules+of+lifting+for+women0 -
that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights
Isn't a barbell like 45 pounds? What if you can't lift that with good form? Wouldn't it be better for a newbie that's a total weakling to start lower than that? :blushing: Personally, I started with 3 pound weights, then moved up to 5 pounds and will be doing ten pounds. But I don't have any "official" type of weights anyway. I just find things around the house and weigh them to see what I can lift. :bigsmile:
ETA: The most I was able to do was a Rubbermaid tub that I discovered weighed 58 pounds, but I could only lift it twice, then I couldn't get it off the floor again. :blushing:0 -
I eat healthy, Circuit train 30 minutes, followed by cardio for 30 minutes on Tuesday and Thursday. On Saturday I full-body strength train using machines for 1.5 hours followed by 30 minutes of cardio. (I am slowly increasing the weight as I go) I try to fit in yard work or walking or just plain being active on the days in between. My progress may not be as fast as most people would like but I see definite changes. I've lost 10 pounds in 4 months and am on the verge of dropping a pant size. I feel better than I have in a really long time, I am already starting to look better and I am enjoying my life. I feel my routine and my weight loss is sustainable.0
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that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights
Isn't a barbell like 45 pounds? What if you can't lift that with good form? Wouldn't it be better for a newbie that's a total weakling to start lower than that? :blushing: Personally, I started with 3 pound weights, then moved up to 5 pounds and will be doing ten pounds. But I don't have any "official" type of weights anyway. I just find things around the house and weigh them to see what I can lift. :bigsmile:
ETA: The most I was able to do was a Rubbermaid tub that I discovered weighed 58 pounds, but I could only lift it twice, then I couldn't get it off the floor again. :blushing:
You can adapt until you are strong enough.0 -
And here's a PubMed study which backs up exactly what meshashesha20's saying:
not trueI think you should focus more on aerobic exercises for now.
. However, gaining muscles helps you burn more fat. You can lift! I encourage you , but lifting alone will not help
But yeah, aerobics is the way to go and once your body gets pretty lean, lift hard and look sexy.
Good luck!
What part of it?
the part about lifting alone not helping
as well as doing cardio until you "look lean"and then lifting.
one of the main reasons to lift progressively heavier weights when you're losing weight, especially if you have a significant amount of weight to lose, is that it helps you retain more of your muscle as you lose weight. that way lifting weight and eating moderately below your TDEE ensure s that most of what you burn is fat. doing cardio alone won't ensure that because muscle is active tissue and requires more energy for your body to upkeep. if you arent eating enough calories AND you arent progressively overloading the muscles then your body has no reason to not start burning off a higher percentage of muscle that it normally would.
http://www.ncbi.nlm.nih.gov/pubmed/102048260 -
BuMp0
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If i keep a calorie deficit, do cardio, but keep lifting weights as my main focus, do you think this could help me with my goals? More than anything I just want to lose body fat & in the end I want to be really toned and fit.
Help? It sounds perfect to me.
Your programme matches your goals. Just as it should be...0 -
that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights
Isn't a barbell like 45 pounds? What if you can't lift that with good form? Wouldn't it be better for a newbie that's a total weakling to start lower than that? :blushing: Personally, I started with 3 pound weights, then moved up to 5 pounds and will be doing ten pounds. But I don't have any "official" type of weights anyway. I just find things around the house and weigh them to see what I can lift. :bigsmile:
ETA: The most I was able to do was a Rubbermaid tub that I discovered weighed 58 pounds, but I could only lift it twice, then I couldn't get it off the floor again. :blushing:
You can adapt until you are strong enough.
That's good. I feel like I am improving, but it's hard to know for sure since I'm not doing a "real" program with "real" weights.0 -
Just to keep in mind- if you eat at a deficit AND do a ton of cardio.... you won't really gain much muscle because you will be burning muscle along with fat during cardio. I'd back off on the cardio a little bit if you're doing a ton of it.0
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Bump to read later really interested in this ... just need to do the food shop 1st lol0
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will
change
your
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will
change
your
life
AGREED0 -
I didn't read all the other posts, but yes - you can lift and have a deficit and lose and get strong. That's what I'm doing. Since starting weight lifting in Sept, I've lost 10 lbs -- hopefully mostly fat. I initially started to avoid losing muscle, but now I'm addicted. During these last few months, I have done very little cardio (many weeks nothing but lifting -- I lift 3X/week). I used to be a cardio queen (ages ago), but seriously if I don't HAVE to do cardio to lose, I won't! lol Right now I'm doing cardio (running) only for endurance since I'm running a half marathon in March.
I am doing the program outlined in the New Rules of Fitness for Women. I really love it, although if you've never been in a gym before, some folks are initimidated to get started. For example, I had to google what a squat rack looked like. I had weight trained quite differently in the past -- mostly on machines and never lifting more than a 10lb dumbbell.
I eat a 20% deficit and it's been working for me. On lift days, I eat all my exercise calories, so on those days I eat between 1700-1900 calories. So far I think it's working. I have lost weight consistently, my muscles are starting to show, and I'm A LOT stronger.
Good luck and have fun!0 -
that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights
Isn't a barbell like 45 pounds? What if you can't lift that with good form? Wouldn't it be better for a newbie that's a total weakling to start lower than that? :blushing: Personally, I started with 3 pound weights, then moved up to 5 pounds and will be doing ten pounds. But I don't have any "official" type of weights anyway. I just find things around the house and weigh them to see what I can lift. :bigsmile:
ETA: The most I was able to do was a Rubbermaid tub that I discovered weighed 58 pounds, but I could only lift it twice, then I couldn't get it off the floor again. :blushing:
In addition to my 45lb olympic bar I also have a 1" bar that weighs 15lb that uses the same weights I have for my dumbbell handles.
Lots of gyms also have the already put together bars with weights on them at a variety of weights.
If you can't lift the bar you can start with dumbbells.
There are lots of ways to get started. There are lots of excuses not to do it at all.0 -
Check out this MFP group, it's a great place to get plenty of info on this. Best of luck to you & congrats on your progress so far!!
:flowerforyou:
http://www.myfitnesspal.com/groups/home/771-women-strength-training0 -
There are lots of ways to get started. There are lots of excuses not to do it at all.0
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that's the beauty of something like strong lifts because everyone starts off at the same weight (the bar) that way newbs can make sure they get the form right before adding crazy weight and everyone can feel good about themselves about the progress in strength they make.So all signs point to lifting... But now the questoin - what constitutes lifting and how much is enough???
with strong lifts you start off with the empty bar (or some other easy amount for you) then each time you do the routine you add another 5 pounds. maybe at first you arent lifting heavy, but you are getting used to the movements and before you know it (assuming there are no stalls) you can be lifting some very heavy weights
Isn't a barbell like 45 pounds? What if you can't lift that with good form? Wouldn't it be better for a newbie that's a total weakling to start lower than that? :blushing: Personally, I started with 3 pound weights, then moved up to 5 pounds and will be doing ten pounds. But I don't have any "official" type of weights anyway. I just find things around the house and weigh them to see what I can lift. :bigsmile:
ETA: The most I was able to do was a Rubbermaid tub that I discovered weighed 58 pounds, but I could only lift it twice, then I couldn't get it off the floor again. :blushing:
You can adapt until you are strong enough.
That's good. I feel like I am improving, but it's hard to know for sure since I'm not doing a "real" program with "real" weights.
just remember that "real' weight are actually just simulations of normal stuff people would use before gyms. so dont feel like you have to use traditional weights.
i'm sure you can get the same type workout using stuff like sandbags, storage bins, old tires, and actual people. in fact now that i can deadlift more than my bodyweights, i've been wanting to practice deadlifting a person i dont know if anyone would let me though. sonsidering i'm not so gentle when i let the weights down :laugh:0 -
just remember that "real' weight are actually just simulations of normal stuff people would use before gyms. so dont feel like you have to use traditional weights.
i'm sure you can get the same type workout using stuff like sandbags, storage bins, old tires, and actual people. in fact now that i can deadlift more than my bodyweights, i've been wanting to practice deadlifting a person i dont know if anyone would let me though. sonsidering i'm not so gentle when i let the weights down :laugh:
Squatting with someone weighing 200lb+ slung over your shoulder is fun - a bit hard to go *kitten* to grass though - their feet keep hitting the ground!0 -
Thanks for posting this topic, great advice on here going to take a read through later. 0
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just remember that "real' weight are actually just simulations of normal stuff people would use before gyms. so dont feel like you have to use traditional weights.
i'm sure you can get the same type workout using stuff like sandbags, storage bins, old tires, and actual people. in fact now that i can deadlift more than my bodyweights, i've been wanting to practice deadlifting a person i dont know if anyone would let me though. sonsidering i'm not so gentle when i let the weights down :laugh:
what about deadlifting the back of a car? one day when i'm strong enough that will be fun to try. the only problem would be the difference in grip, so instead of overhand it would be underhand which i never do.
Squatting with someone weighing 200lb+ slung over your shoulder is fun - a bit hard to go *kitten* to grass though - their feet keep hitting the ground!0 -
Great thread0
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