Weight lifting for weight loss.

CloverCreeper

I know, I know. Body fat% is what I should be paying attention to.
The question I have is being at the weight of 215 lbs I have
a lot of fat to lose, will I see results with just heavy lifting or
should I do a combo of cardio and lifting?

Also, do you notice that losing weight/body fat results come
at about the same rate as cardio alone?

I'm looking into StrongLifts 5x5 right now and I've heard of
The new Lifting Rules for Women. Any recommendation on
preference?


Thanks!

Hirgy03

Clover: I was going to start a thread of my own on a related topic, so hope you don't mind if I tack on an additional question with yours........ how do you figure out what kind of calories you are burning during a weightlifting session? I sweat more during that workout than I do on treadmill, but not sure how to figure what I'm burning (hence, what I should be eating back).

cailinlowe

the more muscle you have, the more calories you will burn at rest. so building muscle is great for weight loss. Just dont get discouraged if you don't see a drop on the scale right away.

unless you're trying to get bulky, i would recommend lower weights higher reps.

also , unless you have a heart rate monitor, you really cant "estimate" how many calories your burn by weight lifting because each person will put in a different amount of effort.

CloverCreeper

Clover: I was going to start a thread of my own on a related topic, so hope you don't mind if I tack on an additional question with yours........ how do you figure out what kind of calories you are burning during a weightlifting session? I sweat more during that workout than I do on treadmill, but not sure how to figure what I'm burning (hence, what I should be eating back).

Teamwork! Haha.

ubermensch13

the more muscle you have, the more calories you will burn at rest. so building muscle is great for weight loss. Just dont get discouraged if you don't see a drop on the scale right away.

unless you're trying to get bulky, i would recommend lower weights higher reps.

also , unless you have a heart rate monitor, you really cant "estimate" how many calories your burn by weight lifting because each person will put in a different amount of effort.

No, go for high weight, low reps. You won't get bulky unless you are eating at a calorie surplus..... man, this myth won't die!

FullOfWin

lift and create a calorie deficit. whether the deficit comes from just diet or diet+cardio is up to you.

CloverCreeper

lift and create a calorie deficit. whether the deficit comes from just diet or diet+cardio is up to you.

Okay, thanks!

Will_Thrust_For_Candy

You WILL NOT get bulky from lifting heavy weights!!!!!

I currently do StrongLifts and I love it. It's a very simple program and you will see results! There is also a great group here for women that do the SL program.

Priorities should look like this:

1. Diet/Nutrition
2. Weight training
3. Cardio

You will see great results

Cassierocksalot

I know there are all kinds of studies and myths and opinions but cardio and weight lifting together is what has worked for me. I tried just diet and cardio and just diet and weights and it wasn't until I started doing all 3 that I started seeing any results.

00sarah

Both. I did cardio first, then toned up.

CloverCreeper

You WILL NOT get bulky from lifting heavy weights!!!!!

I currently do StrongLifts and I love it. It's a very simple program and you will see results! There is also a great group here for women that do the SL program.

Priorities should look like this:

1. Diet/Nutrition
2. Weight training
3. Cardio

You will see great results

Awesome, thanks! How often do you do cardio? (:

CloverCreeper

I know there are all kinds of studies and myths and opinions but cardio and weight lifting together is what has worked for me. I tried just diet and cardio and just diet and weights and it wasn't until I started doing all 3 that I started seeing any results.

What is your workout schedule like?

Cassierocksalot

I get up at 430; MWF I run, not well but I'm doing C25K to get me going. TThSa I do strength. I'm not comfortable in the weight room of the gym yet but I do either 30 day shred or a variation of P90X to make it more shred like (I skip through all of the banter and do some cardio during the "breaks"). If I'm feeling fancy, I do the P90X stretch DVD on Sunday.

wmoomoo

I am doing a mix of cardio and weight training, it has been great. My endurance is high and I have the energy to push myself for that extra 10 minutes on my run. I am stronger and things are finally toning up. My current schedule is something like this:
Mon: cardio (45 minutes), ab (15)
Tues: upper body training (45), cardio (15)
Wed: yoga (60)
Thurs: cardio (45), ab (15)
Friday: lower body (45), cardio (15)
Sat/Sun: rest / outdoor stuff

I move them around too depending on how my body feels that week. But I am probably going to cut down on my cardio a bit and add more weight training once I reach my goal of running a mile in 10 minutes.

CloverCreeper

Thanks for the tips everyone. (:

AyaKara

I would suggest doing strength 3-4x a week, with cardio on the other 3 days. Do not forgo strength training! It is so important. Get into Stronglifts (you don't need to pay for this -- the exercises are on his website) or NROLFW. I'm doing Stronglifts & I love how much stronger I am. I also do dumbbells to supplement the barbells, & although it's just been a month, my arms & legs are getting more shapely & I'm getting stronger every week. You can do this!

CloverCreeper

I would suggest doing strength 3-4x a week, with cardio on the other 3 days. Do not forgo strength training! It is so important. Get into Stronglifts (you don't need to pay for this -- the exercises are on his website) or NROLFW. I'm doing Stronglifts & I love how much stronger I am. I also do dumbbells to supplement the barbells, & although it's just been a month, my arms & legs are getting more shapely & I'm getting stronger every week. You can do this!

Ahhh, I definitely need one or two rest days. Haha.
Thanks for the tips!

ashquin

i cant agree more. I recently in the past few months changed my lifting plan to heavier weight less reps, and I have noticed such a change in deffinition. And I am not bulky at all. Women dont have the levels of testosterone that men have. my reccomendation, LIFT HEAVY for less reps. if its to easy to lift your getting nothing out of it. You should have a struggle.

the more muscle you have, the more calories you will burn at rest. so building muscle is great for weight loss. Just dont get discouraged if you don't see a drop on the scale right away.

unless you're trying to get bulky, i would recommend lower weights higher reps.

also , unless you have a heart rate monitor, you really cant "estimate" how many calories your burn by weight lifting because each person will put in a different amount of effort.

No, go for high weight, low reps. You won't get bulky unless you are eating at a calorie surplus..... man, this myth won't die!

ashquin

me too

Both. I did cardio first, then toned up.

amaybee13

Lift heavy! I have been doing Chalene Extreme and have seen amazing results.

ashquin

may I ask, what is strong lifts? is it a program?

You WILL NOT get bulky from lifting heavy weights!!!!!

I currently do StrongLifts and I love it. It's a very simple program and you will see results! There is also a great group here for women that do the SL program.

Priorities should look like this:

1. Diet/Nutrition
2. Weight training
3. Cardio

You will see great results

Awesome, thanks! How often do you do cardio? (:

Will_Thrust_For_Candy

You WILL NOT get bulky from lifting heavy weights!!!!!

I currently do StrongLifts and I love it. It's a very simple program and you will see results! There is also a great group here for women that do the SL program.

Priorities should look like this:

1. Diet/Nutrition
2. Weight training
3. Cardio

You will see great results

Awesome, thanks! How often do you do cardio? (:

I do SL 3x per week with a Tabata finisher and then I do cardio at least 2 other days, usually 3. Usually always interval training, HIIT, or Tabata routines but only for a max of 20-30 minutes. I will sometimes do steady state on my last day of the week before my 2 day rest for like 40 or 45 minutes

Hope that helps! Let me know if you have any other questions!

meshashesha2012

combo of both has worked for me. i havent really been taking my diet that seriously for the past, oh, ever :laugh: , but i have lost 20 pounds. not a lot on the scale but it's been 5 pant sizes

i weight lift 3 days a week (either crossfit, strong lifts or olympic lifts), do HIIT sprints once or twice a week, and some more moderate intensity cardio 1-2 times a week. i try to keep my workouts to 30 (on days i only swim) - no more than 75 minutes (on days i lift and do hiit)

and you wont get bulky from lifting weights and eating below your maintenance, unless by bulky you mean slimmer

Will_Thrust_For_Candy

may I ask, what is strong lifts? is it a program?

You WILL NOT get bulky from lifting heavy weights!!!!!

I currently do StrongLifts and I love it. It's a very simple program and you will see results! There is also a great group here for women that do the SL program.

Priorities should look like this:

1. Diet/Nutrition
2. Weight training
3. Cardio

You will see great results

Awesome, thanks! How often do you do cardio? (:

Yes, it's a weight training program. You can find the info if you google it or if you go to the Women's StrongLifts group here on MFP you will find a great sticky on it.

CALake

The SL group on here is great for getting started. It's a great program- and easy to follow. You'll probably need to go to a gym (unless you have an awesome home gym in your basement) but don't get intimidated by going into the "boys" section.

And I second everyone who already said "YOU WILL NOT GET BULKY."