Has anyone had success NOT lifting heavy?
getyourbeans
Posts: 80 Member
Hi all - I'm very, very new to this way of eating. I have basically been on a diet for the last 12 years - whether I'm losing or gaining depends on whether my "binge" days accumulate to cancel out my "starving" days :-) In that respect, low calorie does work for me, when I can stick to it, but to that end it turns out that I can't... (stick to it). Hence the neverending losing/gaining cycle.
I am cautiously approaching this eat more/weigh less schtick. I am about 12kg (30lb) lighter than I was this time last year, but for the past two months have lost and regained the same 2kg over and over. While of course I would like to see instant results, recent experiences show that low cal isn't instant anyway so I may as well dedicate some time to this.
Anyway, to (finally) get to the point - a general theme I've noticed in these boards seems to be that lifting heavy is required for good results. While I can do some bodyweight exercises and light cardio, I will not be in a position to "lift heavy" for at least 8-12 weeks (bearing in mind my level of heavy is likely to be "not at all heavy" - I have zero upper body strength!)
Should my plan be altered at all based on this? Has anyone had good results WITHOUT lifting heavy? Or does the lack of lifting = either fat gain, no loss, or poor body recomp?
I realise this is a fairly generic question - just looking for some anecdotal evidence about what will give this the best chance of success :-)
I am cautiously approaching this eat more/weigh less schtick. I am about 12kg (30lb) lighter than I was this time last year, but for the past two months have lost and regained the same 2kg over and over. While of course I would like to see instant results, recent experiences show that low cal isn't instant anyway so I may as well dedicate some time to this.
Anyway, to (finally) get to the point - a general theme I've noticed in these boards seems to be that lifting heavy is required for good results. While I can do some bodyweight exercises and light cardio, I will not be in a position to "lift heavy" for at least 8-12 weeks (bearing in mind my level of heavy is likely to be "not at all heavy" - I have zero upper body strength!)
Should my plan be altered at all based on this? Has anyone had good results WITHOUT lifting heavy? Or does the lack of lifting = either fat gain, no loss, or poor body recomp?
I realise this is a fairly generic question - just looking for some anecdotal evidence about what will give this the best chance of success :-)
0
Replies
-
Honestly, I have no idea, and hopefully someone will come along who does. I'm still in my reset (I'm going for the full 12 weeks and am on week 11 now) and am hopeful. I don't lift anywhere near "heavy" and actually am not a weight fan. Although I didn't know I was a cardio fan until I had been doing it for several months. During my reset I've done mostly cardio with some JM 30 Day Shred and some Y classes that concentrate on cardio but have some toning involved. I can tell you that even though the scale is +4 from where I started, I have lost an inch in both thighs, 1/2 inch in both calves, and 1/2 inch in my upper arms. I actually have muscle definition in my legs, which has never been seen before. I think this is success, even though th scale went up, because my body was consistently getting enough calories to build muscle.
You do need to be prepared for the scale to go up, but I firmly believe the majority of it is water weight, the same that will disappear quickly when you start your cut. I've maintained since week 5 but still see occasional water fluctuations. I think you have commit a solid period of time to this, regardless of what you see happening. We both know that 1200 is not long-term sustainable, and who wants to only eat 1200 for the rest of their life.
You can do this!0 -
Hi!!
There are exercisers from all walks of life having success. ALL activity counts. :flowerforyou:
Heavy lifting is not *required*, only *highly recommended*
The only reason that heavy lifting is recommended is so that you actually have the physique you want when you reach goal weight, instead of just looking like a smaller version of your current self (unless that is what you want
)
The only issue with cardio, is that the longer you do it, your body adapts. So eventually you are doing the same work and burning less cals. So you could end up hitting a plateau or gaining if you keep eating for what you *used* to burn, once your body adapts and the cardio is just part of your "expected" daily activity. The body changes from constant challenge. So if cardio is your main activity, just be prepared to perpetually increase it, in order to break plateaus.
Hope that helps :drinker:
~Kiki0 -
Hi!!
There are exercisers from all walks of life having success. ALL activity counts. :flowerforyou:
Heavy lifting is not *required*, only *highly recommended*
The only reason that heavy lifting is recommended is so that you actually have the physique you want when you reach goal weight, instead of just looking like a smaller version of your current self (unless that is what you want )
The only issue with cardio, is that the longer you do it, your body adapts. So eventually you are doing the same work and burning less cals. So you could end up hitting a plateau or gaining if you keep eating for what you *used* to burn, once your body adapts and the cardio is just part of your "expected" daily activity. The body changes from constant challenge. Hope that helps :drinker:
~Kiki
"So if cardio is your main activity, just be prepared to perpetually increase it, in order to break plateaus."
True. The only negative I would say regarding a cardio only routine is it will be very dificult to maintain your LBM (read "skinny fat vs toned"). Cardio has its place for our cardiovasular health and it will burn calories....however, you will lose weight BUT it will include both fat AND muscle.
Kiki is very correct and I would go one step further and say not only is lifting recommended I almost feel it is necessary especially as you age. It helps in maintaining bone density (read I don't want to fall and break my hip and then be on that commerical that says "Help! I have fallen and I can't get up!" I am 60 and I hope to be lifting well into my 70's.0 -
Hi!!
There are exercisers from all walks of life having success. ALL activity counts. :flowerforyou:
Heavy lifting is not *required*, only *highly recommended*
The only reason that heavy lifting is recommended is so that you actually have the physique you want when you reach goal weight, instead of just looking like a smaller version of your current self (unless that is what you want )
The only issue with cardio, is that the longer you do it, your body adapts. So eventually you are doing the same work and burning less cals. So you could end up hitting a plateau or gaining if you keep eating for what you *used* to burn, once your body adapts and the cardio is just part of your "expected" daily activity. The body changes from constant challenge. Hope that helps :drinker:
~Kiki
"So if cardio is your main activity, just be prepared to perpetually increase it, in order to break plateaus."
True. The only negative I would say regarding a cardio only routine is it will be very dificult to maintain your LBM (read "skinny fat vs toned"). Cardio has its place for our cardiovasular health and it will burn calories....however, you will lose weight BUT it will include both fat AND muscle.
Kiki is very correct and I would go one step further and say not only is lifting recommended I almost feel it is necessary especially as you age. It helps in maintaining bone density (read I don't want to fall and break my hip and then be on that commerical that says "Help! I have fallen and I can't get up!" I am 60 and I hope to be lifting well into my 70's.
DEAD.ON
I'm always accused of being the cardio hater, so...I'm glad that came from someone else :bigsmile:
(You see I tried to *****highly***** recommend it, lol...but to me, ITA - strength training should not be an option as we age)
I would also add that you can have success withOUT lifting heavy, but much greater success WITH it.0 -
Well, I've lost all the weight on my ticker without lifting a single weight but by simply EMTWL. But my plan when I get to goal is to start a weights program purely because I would like to be stronger than I am, to develop a toned physique and also because I know that muscle burns more calories than fat. This is my plan once I get to goal:
- Start bodyweight exercises to get correct form
- Start with light weights
- Progressively increase weight and reduce reps0 -
By the way, I agree that cardio can eat into muscle as well as fat (from what I've read) which is another reason I want to focus on weights soon. I currently do cardio (since January) as I am learning to run but that's purely for endurance and fun rather than weight loss (the bulk of which occurred without exercise).0
-
By the way, I agree that cardio can eat into muscle as well as fat (from what I've read) which is another reason I want to focus on weights soon. I currently do cardio (since January) as I am learning to run but that's purely for endurance and fun rather than weight loss (the bulk of which occurred without exercise).
You are correct in that it is 80% nutrition (eating at a deficit to your calculated TDEE) and 20% exercise. And yes, I am not slamming cardio because as a cyclist I burn mega calories in a single ride. But it is much harder to maintain LBM with 100% cardio. Lifting with 30% of protein or more for your macro will help you retain or gain some LBM. Weight of LBM takes up less space than the same weight of body fat.
I will continue my lifting sessions during my cycling season just for that reason.
BTW, congrats on some great weight loss numbers!!!:drinker:0 -
I don't think anything is required, but I do think it's beneficial to understand WHY strength training is important. Most people who understand why jump on board pretty quickly. I think this is a great example why strength training is better than cardio only (note that you don't need to cut cardio completely):
http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin0 -
Have not read any of the other responses so sorry if I'm repeating.
You can get results only doing body weight exercises if that's what you want to do. You do NOT have to pick up a single weight if you don't want and you can see strength gains as well as a "tighter" look.
The people on this site throw around this "heavy lifting" philosophy like it is the right fit for everyone's lifestyle and it's not. Now don't get me wrong, I'll be the first to jump and and help you out if you want to learn to lift heavy, because it's awesome and I love it . But if lifting heavy isn't something you can do right now due to certain situations or it's just not the type of lifestyle you want to live then that's fine!! No big deal!!0 -
Not to hijack this thread, but what about those of us who are already older with a loss of lean muscle?
I lost a ton of lean body mass over the past two years by being extremely sedentary (loss of job, increased depression, no money or motivation to do anything, etc.) So, for me, it's not just about losing fat without losing muscle. It is more about losing fat while INCREASING muscle. But I'm not sure how to go about that.
I have some sort of back issue, that causes occasional spasms. It is weird and comes on unexpectedly, usually when doing something non-strenuous (ie: reaching down into a desk drawer while sitting, twisting slightly to get out of the car, stepping onto a curb). I had an x-ray a few years ago and was told that it was osteoarthritis, take ibuprofen, etc. So, of course, I'm a little worried about lifting weights, especially something heavy enough that I might drop, causing further injury.
And even without that worry, there is no way I could even begin the exercises in NROLFW. I can't do squats or lunges without a weight, much less with one. Though I've not given up hopes of eventually doing the New Rules of Lifting for Aging Women (when/if the author gets around to writing it). :-)
I recently purchased a set of resistance bands and have been trying to increase my strength by using them 10-15 minutes three times a week. While they wear me out, I'm not yet seeing any increase in strength. Think I could do these mini workouts twice a day, three times a week -- thereby doubling my workout while still having rest days?
Any other suggestions for an oldish, obese, outta-shape gal?
BTW, for me, cardio (what little I do) is a must. I walk, but I'm trying to add just a bit of light, mini jog steps to the routine. It's not for weight loss, though my body desperately needs to shed 60 pounds just to get down to the "overweight" BMI range. It is because my cardio fitness is pitiful and my heart needs the exercise as much as my biceps.0 -
Not to hijack this thread, but what about those of us who are already older with a loss of lean muscle?
I lost a ton of lean body mass over the past two years by being extremely sedentary (loss of job, increased depression, no money or motivation to do anything, etc.) So, for me, it's not just about losing fat without losing muscle. It is more about losing fat while INCREASING muscle. But I'm not sure how to go about that.
I have some sort of back issue, that causes occasional spasms. It is weird and comes on unexpectedly, usually when doing something non-strenuous (ie: reaching down into a desk drawer while sitting, twisting slightly to get out of the car, stepping onto a curb). I had an x-ray a few years ago and was told that it was osteoarthritis, take ibuprofen, etc. So, of course, I'm a little worried about lifting weights, especially something heavy enough that I might drop, causing further injury.
And even without that worry, there is no way I could even begin the exercises in NROLFW. I can't do squats or lunges without a weight, much less with one. Though I've not given up hopes of eventually doing the New Rules of Lifting for Aging Women (when/if the author gets around to writing it). :-)
I recently purchased a set of resistance bands and have been trying to increase my strength by using them 10-15 minutes three times a week. While they wear me out, I'm not yet seeing any increase in strength. Think I could do these mini workouts twice a day, three times a week -- thereby doubling my workout while still having rest days?
Any other suggestions for an oldish, obese, outta-shape gal?
BTW, for me, cardio (what little I do) is a must. I walk, but I'm trying to add just a bit of light, mini jog steps to the routine. It's not for weight loss, though my body desperately needs to shed 60 pounds just to get down to the "overweight" BMI range. It is because my cardio fitness is pitiful and my heart needs the exercise as much as my biceps.
The New Rules of Lifting for Life may be helpful. There are a lot of modification exercises you can do to build up to body weight squats and then lifting with weights. The author of the book is VERY responsive...you may want to try emailing him. Google his name, he has a blog and you should be able to contact him through that.0 -
The New Rules of Lifting for Life may be helpful.
Yep. This is what I was going to suggest.0 -
Thanks for the "New Rules of Lifting for Life" suggestion.
I got a chance to check out some info on the book and it sounds very interesting, even if there are beginner exercises that I'm not yet able to do.
For those who want to read more about why the book was written, here is a link:
http://rachelcosgrove.com/2012/04/new-rules-of-lifting-for-life/
I get the feeling that this book is for us older people, but mainly for those who somewhat athletic in their younger years. That's not me, but I'm going to pick up the book and attempt what I can.0 -
Thanks for the responses - it's reassuring to know that lifting is beneficial but not necessarily essential for the em2wl lifestyle. I have a copy of NROLFW and hope to make it a part of my lifestyle eventually, but didn't want to "eat more" in the meantime if a lack of training = mushy thighs.
Feedback much appreciated, thanks again.0
