Over 300 lbs.. should i weight train?

sogoobtastic
sogoobtastic Posts: 22 Member
in Fitness and Exercise
So I have been told that it is completely ridiculous to think that I would bulk up from doing strength training but I have seen women at the gym with bulky arms and I don't think they are training for Miss Olympia. I fear that I'm too big to start out with that. I don't want to be flabby when its all said and done. Is there anything wrong with me wanting to lose most of the weight and then start weight training? I know I can start out with small weights but they are too light for me and I don't have time for a million reps. Please help/set me straight?
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Replies

  • futureshopaholic
    futureshopaholic Posts: 64 Member
    Hmm this is something I worry too. My friend always wants to be in the weight room when I think cardio would be better work out for me. But at the same time, I think its a good thing to strengthen my legs and arms. Especially since they're like mush and are very weak. We probably won't develop muscle but it would make things easier like picking up semi heavy stuff, picking up kids, bending knee to switch laundry (that's the one that always kills me)
  • vynnette26
    vynnette26 Posts: 58 Member
    IMO......If your over 300 lbs I would say cardio is the way to go. Then once you built some endurance start incorporating weights to tone up.
  • sogoobtastic
    sogoobtastic Posts: 22 Member
    IMO......If your over 300 lbs I would say cardio is the way to go. Then once you built some endurance start incorporating weights to tone up.
    thats what i thought too but the personal trainer at the gym told me to do some weights ugh... Lol
  • sogoobtastic
    sogoobtastic Posts: 22 Member
    Hmm this is something I worry too. My friend always wants to be in the weight room when I think cardio would be better work out for me. But at the same time, I think its a good thing to strengthen my legs and arms. Especially since they're like mush and are very weak. We probably won't develop muscle but it would make things easier like picking up semi heavy stuff, picking up kids, bending knee to switch laundry (that's the one that always kills me)
    ive definitely gained some muscle on the elliptical and stationary bike. Botb are good low impact
  • Ryan0523
    Ryan0523 Posts: 5 Member
    you might consider body weight exercises, it is a good foundation to start and you will build body strength without any weight. you can get a really good workout doing that for a while, and when your body starts to move easier and you are starting to find the exercises easier, start adding 5 lb dumbbells here and there. Basically you are looking for this basic setup.

    Foam roller to loosen muscles/work out tightness
    Warmup stretches to get warmed up- your choice (waqll sit, Monster walks)
    Power exercise-
    like (Medicine ball chest toss) 5lb-15lb or med ball side toss against a wall and split jumps or squat jumps
    Strength-
    A push and a Pull- Body weight Rows(Pull) Pull downs(pull) Bench(Push) dumbell overhead press(Push) pushup(Push)
    Knee base-Walking lunges, squats ect
    Hip Base- Hip thrusts, one legged toe touch
    Conditioning/AB work/ arm work
    just pick some sprints, or sled pulls, or push ups, planks something to finish your workout off

    this 2-3x a week and nutrition you will start to see results and notice you are moving a bit better and slowly getting stronger. you wont build bulky muscles either. This should only take you a hour out of your day, on your off days, walks are always good bike riding swimming =D. Just go off of this basic principle and research exercises that you like.
  • LizHowerton
    LizHowerton Posts: 329 Member
    What do you do now for exercise?
  • casi_ann
    casi_ann Posts: 423 Member
    I was going to start weight lifting and changed my mind and decided to wait until I was under 200 pounds first. I didn't start exercising at all until i lost the first 21 pounds. I'm just doing cardio right now, started two weeks ago. I'll get use to that and later after i've lost another 50 pounds start the weight lifting machines. Mostly i'm doing it this way because if i try to do too much too fast i'll never stick to anything.
  • SoViLicious
    SoViLicious Posts: 2,633 Member
    Yes
  • tators19
    tators19 Posts: 18 Member
    I'm over 200 and I'm doing cardio with weight training on just a few machines to keep my body symmetrical. Working out your arms and your back can only be a good thing. Listen to your trainer, they know what they're doing.
  • sogoobtastic
    sogoobtastic Posts: 22 Member
    you might consider body weight exercises, it is a good foundation to start and you will build body strength without any weight. you can get a really good workout doing that for a while, and when your body starts to move easier and you are starting to find the exercises easier, start adding 5 lb dumbbells here and there. Basically you are looking for this basic setup.

    Foam roller to loosen muscles/work out tightness
    Warmup stretches to get warmed up- your choice (waqll sit, Monster walks)
    Power exercise-
    like (Medicine ball chest toss) 5lb-15lb or med ball side toss against a wall and split jumps or squat jumps
    Strength-
    A push and a Pull- Body weight Rows(Pull) Pull downs(pull) Bench(Push) dumbell overhead press(Push) pushup(Push)
    Knee base-Walking lunges, squats ect
    Hip Base- Hip thrusts, one legged toe touch
    Conditioning/AB work/ arm work
    just pick some sprints, or sled pulls, or push ups, planks something to finish your workout off

    this 2-3x a week and nutrition you will start to see results and notice you are moving a bit better and slowly getting stronger. you wont build bulky muscles either. This should only take you a hour out of your day, on your off days, walks are always good bike riding swimming =D. Just go off of this basic principle and research exercises that you like.
    thanks :)
  • fatgirljessica
    fatgirljessica Posts: 44
    I'm gonna do both!
    Build muscle with weights and take off some fat with cardio!
    I am already bulky so if it turns to muscle that's fine.
    If I become muscle woman, I'll start in on more cardio..
    Muscle will help get all the fat off a lot quicker!
  • mudflatmabel
    mudflatmabel Posts: 138 Member
    Muscles burn fat, so why wouldn't you do weight training? I would also add what cardio you can, but there is no reason why you shouldn't focus on weight training. If the weight is too light, go for something heavier. You want to be fatigued by your last rep. Do the weight training every other day so you give your muscles a day to heal. When that gets too easy, add another set of reps. Don't over do it on the weight - you don't want to hurt yourself ! I was pumping iron when I was close to 300 pounds, so I say, Go For It! You will love feeling the muscles in you thighs develop, and know they are helping burn fat!
  • LadyConundra
    LadyConundra Posts: 37 Member
    You should weight train. I'm not saying go and try and bench press 50 pounds. Start light, muscle burns more fat. I started out 260 and with a trainer. Best thing I ever did, if you can afford it get a trainer. I agree with Ryan 0523.
  • mwbulechek
    mwbulechek Posts: 162 Member
    I am just over 300 pounds, I just started with some weights to help tighten up my arms a bit. Nothing heavy yet but I plan to go hardcore on the weights once I hit my goal of 250 lbs
  • HartJames
    HartJames Posts: 789 Member
    I'll put it like this, if you are 300 pounds you are most likely going to end up with some seriously flabby arms. I speak from experience, would you rather have toned and slightly muscular (BTW at the gym you are seeing pumped up muscles, that's what happens AS you are lifting weights- earlier that day they would have looked simply toned) or giant bat wings?

    I speak from experience and wish that I had know then what I know now.

    Eat protein, a lot (I eat around 125g a day) so you don't lose what you have and YES, lift weights, heavy as you can for 8-10 reps, take a break for a minute and do it again.
  • DontStopB_Leakin
    DontStopB_Leakin Posts: 3,863 Member
    Check out this topic. You might find some answers here:

    http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting?hl=fat+girl+deadlifts
  • love22step
    love22step Posts: 1,103 Member
    Lift heavy, and you won't have to do as many reps. Muscle burns more fat. I'd go for it!
  • 3lilkids
    3lilkids Posts: 90 Member
    We probably won't develop muscle but it would make things easier like picking up semi heavy stuff, picking up kids, bending knee to switch laundry (that's the one that always kills me)

    Simply not true. It doesn't matter if you weight 150 or 300 lbs, you can build muscle. You may not see it in the mirror as quickly at 300, but it will be there. Weight training, especially heavier weights, will help you to lose the weight faster. Try alternating, weights one day, cardio the next. Warning, if you really hit the weights, you may gain a couple of pounds at first, just water weight, all part of the process. Don't weigh yourself everyday, but maybe once a week. Even more important, don't focus on the scale, but on the way your clothes fit.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    you should try and lose weight/body fat first through deficit and moderate exercise.

    However, you should definitely learn how to squat, deadlift, bench press, over head press, chin up/pull up etc...once you have these moves down build a total body program around them where you are hitting arms/legs/shoulders/back/ and do that three days a week. Mon - Wens - Fri - total body weight train; tues/thurs cardio; sat/sun off/active rest...

    So perhaps...first four to six weeks -TDEE - 25% and light training (maybe circuit training)/cardio/learning technique for moves mentioned.
    After four to six weeks stay at TDEE - 25% but go to total body work out + cardio

    Once you get to 20% body fat adjust program to maybe more lifting, less cardio or whatever your goals are at that point...

    good luck to you ....
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Check out this topic. You might find some answers here:

    http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting?hl=fat+girl+deadlifts

    Thanks. :blushing:

    I started lifting at 125kgs (275lbs).

    My body started changing really quickly, much quicker than the weight came off on the scales.

    With lifting heavy, I honestly believe that I look smaller than my weight suggests.
  • Willowana
    Willowana Posts: 493 Member
    I'm 241 lbs. and I've started weight training. I don't think it's ever too early to start.

    A few links to check out:

    http://voices.yahoo.com/why-obese-people-lift-weights-lose-weight-5561347.html
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
    http://www.muscleandstrength.com/articles/losing-body-fat-and-cutting-without-losing-muscle.html

    ...and if you have a lot of time to read:

    http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner.html (This is only part 1 of a series)

    I'll quote part of the first link for the impatient people:

    "Obese people need to lift weights because this will 1) speed up their resting metabolism, 2) Tone muscles and thus yield a firmer, shapelier appearance, and 3) vastly improve fitness. The fat-burning effects of intense strength training are unparalleled, more significant than the fat-burning effects of merely pedaling away like an automaton on the elliptical machine or stationary bike."
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    Lift weights now to retain your muscles while you lose fat. You cannot build muscle on a calorie deficit... you can only try to keep the muscle you have.

    When you lower your calories and create a deficit you will lose muscle along the way. Weight train now... you will retain more muscle as you lose weight.
  • dinoskycm
    dinoskycm Posts: 267
    I weight train twice a week and I'm just under 300 lbs, but I lifted also when I was over 300. I like it because I am toning as I am losing. I also do cardio (I'm training for a 5K) but the weight lifting helps me build strength, which helps my endurance. A combo is the best bet honestly. Weight lifting is actually very beneficial for women in general. There are a lot of health benefits from it, like it helps to prevent osteoporosis later on (what my trainer told me). Sometimes cardio just isn't enough, and it's good to switch things up because your body becomes used to the same ole thing. Switching it up provides variation for not only your body, but for you too. This way, you won't get bored with working out because it's constantly changing.
  • dinoskycm
    dinoskycm Posts: 267
    Lift weights now to retain your muscles while you lose fat. You cannot build muscle on a calorie deficit... you can only try to keep the muscle you have.

    When you lower your calories and create a deficit you will lose muscle along the way. Weight train now... you will retain more muscle as you lose weight.

    One more thing to add to this: When you lift weights, you are toning at the same time you are losing. If you wait to lift until you've lost 100 pounds, then your skin is already flabby, and it's so hard to tone that once you lose all the weight. The best way is to tackle flabby skin with weight loss is at the same time.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    Lift weights now to retain your muscles while you lose fat. You cannot build muscle on a calorie deficit... you can only try to keep the muscle you have.

    When you lower your calories and create a deficit you will lose muscle along the way. Weight train now... you will retain more muscle as you lose weight.

    One more thing to add to this: When you lift weights, you are toning at the same time you are losing. If you wait to lift until you've lost 100 pounds, then your skin is already flabby, and it's so hard to tone that once you lose all the weight. The best way is to tackle flabby skin with weight loss is at the same time.

    YOu don't tone a muscle. What people confuse with toning is just losing the layer of fat over the muscle. Lifting, and lifting heavy can help lessen any loose skin though.

    You either lose, retain or gain muscle.
  • sogoobtastic
    sogoobtastic Posts: 22 Member
    What do you do now for exercise?
    its not much but I've increase my workout from 15 to 30-37 minutes. I do 10 mins plus cooldown on stationary bike 8.5 - 10 RPM, ellipitcal about 3 miles and tredmill is 2.5 to 3 MPH
  • joele54
    joele54 Posts: 19
    There is a reason your trainer wants you to do weight training. It increases your lean body mass, and that will increase your base metabolic rate, which means that while you are at rest you will have a higher calorie burn rate than you do now. And you can gain muscle mass while losing weight, but you have to eat enough good quality protein to give your body enough of the building material to repair itself, or you will have a problem with catabolic state, where you will lose muscle mass.

    It will also improve your figure and hence make you feel better about yourself.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Check out this topic. You might find some answers here:

    http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting?hl=fat+girl+deadlifts

    Thanks. :blushing:

    I started lifting at 125kgs (275lbs).

    My body started changing really quickly, much quicker than the weight came off on the scales.

    With lifting heavy, I honestly believe that I look smaller than my weight suggests.

    Plus if you start now, you'll have an advantage over lighter people (being able to lift heavier), so once you do hit your goal weight, you'll be a lifting badass.

    :wink:
  • sogoobtastic
    sogoobtastic Posts: 22 Member
    thank you all for your replies. I must head to bed and I will check out your links tomorrow. OT I'm posting from my phone. Is anyone else having a problem with the page going to the play store?
  • anastasiab1621
    anastasiab1621 Posts: 23 Member
    YES. Why on earth wouldn't you? You will not bulk up, so just get rid of that idea now. The fat I carry is bulky, not the muscle. I wish there was more muscle.

    It's not just about losing weight when it comes to lifting weights (that happens along with a good diet) but you will get strong and with that comes a sense of awesomeness. You will fell badass, trust me. I love lifting - wouldn't exchange 1 deadlift for 1 minute on a boring cross-trainer.

    Give it a go. But try to find a trainer who prefers free weights.

    Don't put this off until you 'hit a certain weight' Just do it!

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