when should i start hitting the weights?

panano

Start strength training now! Here's what most women don't realize is that they'll lose the weight they want but they'll be "skinny fat" and try to tone up. But, if they're lifting weights while trying to lose weight, they won't need that extra step in the end. What WILL happen is you'll build up muscle, and you won't initially be able to see it, because it's under layers of fat. I have abs but I also have a pooch so I can't see them yet. Once I lose the weight around my belly, I'll see em!
The best system is strength training 2-3 times a week and cardio 4-5, depending on what works best for you. I try to in-cooperate a little bit of cardio and a little bit of strength 3 days out of the week with straight up cardio the rest of the days.
Cardio is the best exercise for shedding fat, but strength is important for toning, and cutting out the middle man. Don't worry, you won't be bulky!

vcancel

Hey there... I was always from the school of lose first then use weights so I understand your confusion. I've tried many different programs over the years and one of them had me using such heavy free weights that I did bulk up around my shoulders a lot and I looked like I could bench press a Buick. Also, I am a creature of needing to see immediate results and found in the past that if I used weights, the scale didn't come down as fast because as I was losing fat, I was gaining muscle. Since muscle and fat weigh the same (a pound is a pound) but muscle takes up far less space, I never could get through my head why my clothes were looser but the scale moved so slooooooowww! It had always been drilled into my head that the scale was your true measurement of success... thanks Weight Watchers of many years ago.

So, that being said when I started on January 1st of this year to lose 74 pounds, I decided that I was going to do it for me and it was going to work this time. My husband and I started together the same day and rejoined our local gym. Both of us slowly starting on the treadmill, him moving to the elliptical due to shin splints (do what works for you), me staying on the treadmill and only the treadmill with a nice 5-10 minute stretch session for the first two weeks. I didn't want to push too hard so I felt this worked for me. On Monday of the third week, I started incorporating strength training on the machines. As I only want to tone and not "bulk" up like last time I'm sticking with lower weight and higher reps. For example, for bicep curls I do 3 sets of 10 reps with the machine on 10 pounds. Front press I do, 3 sets of 10 reps with the machine set on 10 pounds. (I started with 2 sets on every machine). For larger muscle groups I have higher weights. For example, the ab crunch machine I do 3 sets of 10 reps with the machine set on 35 pounds. Leg press, I set the machine on 30 pounds and so on. I set the machines on what I can comfortably lift. If it gets too easy, increase your reps, not the weight. For instance, when you first start lets say you are doing 2 sets of ten tricep presses. By the 8th rep on the second set, your muscles are "barking", you are working right in you zone. Next week, if you get to the 8th rep and it feels easier... do another set of 5 reps or a full 10 at the same weight. There are no rules, it's what you feel comfortable with. My schedule for training is Cardio 6 days (off Sunday) with the weights on only M-W-F.

Most importantly, do YOUR thing! Don't worry about what others are doing (although it's a lot of fun to people watch at the gym) just focus on yourself. Focus on the muscles that are working, picture yourself in a new smaller outfit. Feel your muscles under your skin and know that you have made a wonderful accomplishment today.

As of this morning, I've lost 11 pounds and over a size. I can comfortably run for 30 second bursts on the treadmill and I can feel my muscles and it's so wonderful. I haven't run since I was 12!!!! I'm finally doing this for all the right reasons and it's a little euphoric. I'm also using the BodyMedia Fit armband and MFP together. I'm still in shock at the calorie adjustments and how you can eat back what you exercise. That is a whole new world for me and I still struggle with how much I should eat daily. I guess that would be a post all it's own. LOL

I wish you the best of luck with your journey and hope that you find what works best for you...

dotknott

TheKatnav:

Possibly very stupid question (bear with me I am new to this... am only just getting used to being skinny fat...) but how heavy is the heavy in heavy lifting. I have been lifting for 2 weeks and not sure whether I am going heavy enough. Thank you

I'd recommend starting with little or no weight to practice form. With things like squats and deadlifts, you'll want to be sure you're doing it right before you start adding weight and pushing yourself.

It took me about a week for find my starting weight for squats, but had I looked around I might have started much closer to my actual starting abilities. EXRX.net has a weightlifting standards page (http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html) that lists untrained weight standards for women and men based on weight. Had I found that before I started lifting, I might have started closer to 70 lbs than the 50 I actually started at.

The key is that you'll want to aim for 8-12 reps. If you can't do 8 then you're trying for too much weight. If you can easily go over 13, you're probably lifting too little.

Lt_Starbuck

Yesterday would be perfect, but today will work just fine.

Heavy is relative. If you have to struggle to pick it up 5 times, that's heavy.

Seeing these posts from girls makes me very satisfied that another one is joining our ranks.

vanguardfitness

Everyone needs resistance training. Young, old, male, female, obese, pencil thin and everything in between.

IronSmasher

I'm restarting my weight loss after about 2 years of gaining and losing the same 20lbs.
I currently weigh 180lbs.
I've joined a gym with my boyfriend and I've only been doing cardio, no strength or weights involved.

I know that weights and strength training helps build muscle and muscle helps burn fat, but how early on should I start putting weights in my routine?
should I wait until I lose enough weight to actually tone? Or should I start now?
I'm just worried that starting now will make me more bulkier than what I want.

Mon 03/04/13 would be a good start...

Why wait a month?

Azdak

I'm restarting my weight loss after about 2 years of gaining and losing the same 20lbs.
I currently weigh 180lbs.
I've joined a gym with my boyfriend and I've only been doing cardio, no strength or weights involved.

I know that weights and strength training helps build muscle and muscle helps burn fat, but how early on should I start putting weights in my routine?
should I wait until I lose enough weight to actually tone? Or should I start now?
I'm just worried that starting now will make me more bulkier than what I want.

Resistance training has benefits--both for health and weight loss--that can start from day 1, so no reason to wait. Actually the usual reason stated -- increasing muscle mass -- is one of the LEAST important reasons for someone at the beginning of a weight loss program to start lifting.

K_Serz

Yesterday

juliemouse83

Now's good. Congrats and enjoy! Lifting is FUN, and a rush. I totally love the post-workout high I get 3 times a week, LOL...

susanmc31

I'm restarting my weight loss after about 2 years of gaining and losing the same 20lbs.
I currently weigh 180lbs.
I've joined a gym with my boyfriend and I've only been doing cardio, no strength or weights involved.

I know that weights and strength training helps build muscle and muscle helps burn fat, but how early on should I start putting weights in my routine?
should I wait until I lose enough weight to actually tone? Or should I start now?
I'm just worried that starting now will make me more bulkier than what I want.

Mon 03/04/13 would be a good start...

Why wait a month?

That's today's date...

myofibril

I'm restarting my weight loss after about 2 years of gaining and losing the same 20lbs.
I currently weigh 180lbs.
I've joined a gym with my boyfriend and I've only been doing cardio, no strength or weights involved.

I know that weights and strength training helps build muscle and muscle helps burn fat, but how early on should I start putting weights in my routine?
should I wait until I lose enough weight to actually tone? Or should I start now?
I'm just worried that starting now will make me more bulkier than what I want.

Mon 03/04/13 would be a good start...

Why wait a month?

It's today's date Mr English person!

lausa22

My gym offers free personal trainer programs and they will teach you techniques and everything for free too. The only thing that costs is personal training sessions I think.

vcancel

I'm restarting my weight loss after about 2 years of gaining and losing the same 20lbs.
I currently weigh 180lbs.
I've joined a gym with my boyfriend and I've only been doing cardio, no strength or weights involved.

I know that weights and strength training helps build muscle and muscle helps burn fat, but how early on should I start putting weights in my routine?
should I wait until I lose enough weight to actually tone? Or should I start now?
I'm just worried that starting now will make me more bulkier than what I want.

Mon 03/04/13 would be a good start...

Why wait a month?

It's today's date Mr English person!

Hahahaha... I get it. :laugh: