Overweight Lifter

Judas_Queen

Hi All

So I have just a couple of questions really.

I'm quite overweight as it stands.

I'm 5ft 7 (or 5ft 8.5 so I was measured at the weekend?) and weigh 219 lbs (99.6 kilos or 15 stone 9 lbs).

As far as things like BMI are concerned, I'm overweight tipping into the obese section.

I've tried to measure my bf%. I bought accumeasure calipers which using their calcs i have a bf% of about 36, but using the four point measurements its more like 42%. No biggie.. i'm still way over what i should be anyway.

My measuresments, as far as i can remember them (they having not changed in some considerable time!!)

Bust- 39inches
Waist- 37/38 inches
Hips- 45 inches

My main question is:-

Is strength training going to help me change the shape of my body i.e. will parts of me get any smaller?

I know this is probably a stupid question, but sometimes they need to be asked.

I am accutely aware that I am not all of a sudden going to look in the mirror and see some lean girl staring back, but I'd like to know that all my hard work is going to pay off in some way.

I do a little cardio each session, in which i do sprints with the prowler on the indoor track. Now using 30kg weight on that.
If you don't know what this is... http://www.youtube.com/watch?v=awOpmrx_IS4

I do 5 laps. It's pretty darn hard and I get very very out of breath.

Consiedering starting running again in a couple of weeks, just short runs twice a week.


So yeah, will strength training help burn my excess fat?

I know that I need to put a lot of consideration into what I eat and I'm taking charge of that now, trying to up my protein and not focusing so much on calories (which is very daunting!). I need to calc my TDEE etc so I can get a move on.

In relation to TDEE etc, if you are wanting to burn fat what is best? To eat TDEE or TDEE - some percentage? and if so, what percentage is optimal?

My diary is open, but I can't say that i track vigorously. Also i haven't adjused any of my macros/goals etc.

That's it really.. Any help would be much appreciated as I don't want to put all this hard work in to still be massive after 12 weeks, I'd like at least some movement. But also, I'd like to know what to do re food etc.

Thanks in advance.


ETA: My diary IS open.. my lunch as logged IS massive.. but I couldn't eat it all. Taking the rest home to have as a post gym snack with my protein shake.

auddii

I'm 5'8", and as of this morning I weighed in at 217.2. So, we're about the same size. I started lifting in January, and cut down my cardio to two 45 minute sessions on the arc trainer (kind of similar to an elliptical). I have been eating at TDEE-25%, which is about 1900 calories, and I've had my share of slip ups along the way.

Here are my progress pictures (I'm due for more pictures next weekend):

Judas_Queen

I'm 5'8", and as of this morning I weighed in at 217.2. So, we're about the same size. I started lifting in January, and cut down my cardio to two 45 minute sessions on the arc trainer (kind of similar to an elliptical). I have been eating at TDEE-25%, which is about 1900 calories, and I've had my share of slip ups along the way.

Here are my progress pictures (I'm due for more pictures next weekend):
http://i1289.photobucket.com/albums/b503/auddii04/Februarycomparisonside_small_zpsc3788a95.jpg

wow that is some progress well done you!

I just had a bit of a freak out last night when I was logging in advance... thinking oh dear lord thats a lot of calories. It looks loads because my "goal" daily cals (as it were) is at something like 1750 which is lower than i had calculated previously. I think I'm going to sit down this evening after the gym and hash out all the numbers and work towards those.

It's great to see someone with similar stats doing so well! Very encouraging!

I get a bit put off because i train with my mother in law who is two dress sizes smaller and, although she thinks she is not, in pretty good shape. Plus, it's very off putting when she can lift some weights with ease having never weight trained seriously before. Boo!!

Thank you

BikerGirlElaine

So... I started January 1st at 226 and have lost 19 pounds. I lifted lots of heavy weight during that time. What heavy lifting does is help ensure that you lost mostly fat (instead of muscle and fat) as you lose weight. And that can translate into a more shapely body at a higher bodyweight than if you lost both fat and muscle.

Last year I was losing weight but not lifting as much, then gained it all back in the second half of the year, so I have data to compare, lucky me :grumble:

At the same weight this year as last, my waist, arms & legs are smaller than last year. My hips aren't a lot smaller but some. My measurements today are comparable to my measurements last year when I was 7-10 pounds lighter on the scale!

So having said all that, to lose weight when you're not close to your goal weight and make sure that you lose fat and not muscle, a calorie deficit is necessary. Here's a great thread to help you figure out what you need in order to support lifting weights and losing fat:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

I hope this helps some, ask more questions if you need to!

BikerGirlElaine

I'm 5'8", and as of this morning I weighed in at 217.2. So, we're about the same size. I started lifting in January, and cut down my cardio to two 45 minute sessions on the arc trainer (kind of similar to an elliptical). I have been eating at TDEE-25%, which is about 1900 calories, and I've had my share of slip ups along the way.

I love it when you post your pics!! You are doing awesome. I'm shorter than either of you at 5' 4" but you are very inspiring to me!

I've been eating at 2000 calories per day, which is calculating out to be about TDEE -25% for me as well. That wasn't what I was trying for, though. When I did the online TDEE estimators I got a lower number and took -20%, but I guess for some reason my TDEE is a bit higher than average.

chubby_checkers

My main question is:-

Is strength training going to help me change the shape of my body i.e. will parts of me get any smaller?

Yes. I'm a little bit shorter than you (5'6.5") and heavier (265 ish approx. 40% BF) and I'm noticing changes. I see a difference in my shoulders, back, and in my lower belly pooch. It's not really measurable with a tape measure yet. I am definitely stronger. As heavy as I am, I don't get that winded climbing stairs.

If you still have a lot of fat to lose, TDEE - a % is probably best. The % is something you should be where you're comfortable, but not below your BMR. I'm really quite sedentary other than workouts, so my TDEE isn't that high. I currently eat my BMR (TDEE- 20% (ish) for me). Consistent logging is going to be invaluable.

You'll want to make sure you're eating enough to fuel your workouts since you're doing a lot and make sure you select an accurate activity mulitiplier when doing your calculations.

As far as food goes, lots of protein and don't be afraid of fats. You don't have to eat clean if that's not something you want to do, but I personally find my workouts are easier and better performed if I don't eat a bunch of crap (I still eat a bunch of crap).

HIITMe

yeah, what they said.... I didnt lose too many pounds in March ( but I also didnt workout as hard as I have in past months) but did pretty good in January & Feb... I have lost MAJOR inches due to lifting so thats definitely better because at 190 pounds I was fitting into size 12 jeans whereas my BFF who doesnt workout at all weighs almost 20 pounds less than me ( was 18 at last discussion a wek ago) and yet she is wearing size 14... she is shorter than me by less tah a half inch.... Im 5'7.5" with about 27% BF...

my husband says he sees the biggest difference in my arms, they dont jiggle as mich...which is strange to me since OHP and BP are my worst lifts....

Im a boring one... I eat pretty much same thing every day so I dont log unless I went on a limb and did something differently....

also, my goal is still majorly weightloss with the aim at not building muscle but maintaining what I currently have...thus I still eat at a deficit....

nexangelus

A very well known lady lifter (the_dizzle) just posted a blog about this earlier...if I gets her permission to post the link, I will add it later...

I did wait until I was comfy enough to lift (so at least 2 stone lighter at about 168 lbs therefore) until I went to the gym again and began eating right and lifting with a vengeance. Obviously eating right is what will lose the fat, more than the exercise. But moving more and lifting with higher protein amounts enables you to keep/maintain the lean mass you already have.

__RANDY__

My wife is 5'5 and was 274 when she started lifting.

nexangelus

Here is the link...I think a lot of ladies will relate to it...it is a great post. Comfort and confidence levels are obviously the key...

http://www.myfitnesspal.com/blog/the_dizzle/view/should-overweight-women-rely-strictly-on-lifting-to-lose-weight-509395

Judas_Queen

Here is the link...I think a lot of ladies will relate to it...it is a great post. Comfort and confidence levels are obviously the key...

http://www.myfitnesspal.com/blog/the_dizzle/view/should-overweight-women-rely-strictly-on-lifting-to-lose-weight-509395

thanks for this. really great reading.

I'm getting in charge of my eating this week, but I'm not going to go nuts.

Definitely going to add in some cardio, running twice a week with my OH will be good for me anywho!

kirabob

That's a great blog post, and everybody else has had great stuff to say.

I would just add that when you do start lifting, it will have a benefit that is a little more intangible than stronger muscles and less fat. Lifting heavy things makes you feel really proud of yourself. Not many women do it, you know? I'm 5'4" and 161 right now, but that's all in my belly and I'm VERY conscious of it. But every time I go in to the weight room, I get to lay all that aside and be strong and powerful for a little bit - that's pretty empowering. Heck, even when I started just lifting the bar with no weights I felt strong. How many chicks do you know who can push 45 pounds all the way over their heads? I don't mean to frame it as a competition, but I've found in my inner-athlete journey that it's important (for me) to have benchmarks.

And yes, it is also changing the shape of my body, and helping me burn more fat, and being kinder to my joints - all of which are very important. But feeling like a bada$$, that's the biggest benefit in my book.

DaniH826

Here is the link...I think a lot of ladies will relate to it...it is a great post. Comfort and confidence levels are obviously the key...

http://www.myfitnesspal.com/blog/the_dizzle/view/should-overweight-women-rely-strictly-on-lifting-to-lose-weight-509395

That was very enlightening. I agree that diet is key, but lifting does help even though it's rather a mindbend because of all the muscle gain and water retention and so forth that comes with it. Definitely not as straightforward to "lose weight" with as cardio. But I'm confident that all the muscle I'm building will somehow eat some fat along the way. So I focus on eating within calorie range at a small deficit, allowing room for slip-ups and refusing to deprive myself because I'm after a true lifestyle change here, and if it takes a year or two or five for me to lose the extra 30 or so pounds I've got, then so be it. It took me twice that long to put all that weight on, after all. We can't be impatient with ourselves when it comes to heading in the right direction, because for how many years were we headed the wrong way? These kinds of changes don't happen overnight, either way.

I'm learning to consult my scale but not be bossed around by its numbers anymore. I can tell that my clothes are fitting better, maybe even getting somewhat looser, and I'm getting stronger and tighter around the edges, and I feel better. I look forward to my lifting sessions and I'm doing yoga regularly now rather than sporadically. It took me a good 2 months to find my mojo (still working on that) but I'm slowly learning, gaining knowledge, and doing what I can to apply it because the only way now is forward.

I can't go back, don't want to, because "back" means the place I was 3 months ago when I was smoking cigarettes and struggling with having zero handle on what I was putting in my mouth and just really being a glutton trying to figure out how to not be one anymore. The decision to leave that place was what ultimately brought me here, and which led me to pick me up some real weights which I now love. There's nothing to go back to, really.

I was doing cardio twice a week for a little while, but with my new lifting program I find myself neither having the energy nor desire for it, which is okay. I get my "cardio" in through walking, mowing the grass, cleaning the house and other such things. I refuse to worry about it. Summer is coming and that means more time outside, eating less anyway because of the heat, and doing a lot more yard work. And by winter time ... hopefully there'll be a much more muscular version of me which I can't wait to see because finding my flab slowly diminishing right now is a wonderful discovery already, after just 6 or so weeks of lifting.

So there you go.

TLDR: Stick with lifting. You won't regret it. Just stick with it. Your body and your life will be better for it. Buckle down for the long haul because it's not a quick process, so dig in, find your patience (you will need it), and apply it. :drinker:

If we all stick with lifting 3x/weekly, then in a year we'll have our own success story to share. I'm looking forward to reading yours and I'm excited to live my own.

Judas_Queen

Here is the link...I think a lot of ladies will relate to it...it is a great post. Comfort and confidence levels are obviously the key...

http://www.myfitnesspal.com/blog/the_dizzle/view/should-overweight-women-rely-strictly-on-lifting-to-lose-weight-509395

That was very enlightening. I agree that diet is key, but lifting does help even though it's rather a mindbend because of all the muscle gain and water retention and so forth that comes with it. Definitely not as straightforward to "lose weight" with as cardio. But I'm confident that all the muscle I'm building will somehow eat some fat along the way. So I focus on eating within calorie range at a small deficit, allowing room for slip-ups and refusing to deprive myself because I'm after a true lifestyle change here, and if it takes a year or two or five for me to lose the extra 30 or so pounds I've got, then so be it. It took me twice that long to put all that weight on, after all. We can't be impatient with ourselves when it comes to heading in the right direction, because for how many years were we headed the wrong way? These kinds of changes don't happen overnight, either way.

I'm learning to consult my scale but not be bossed around by its numbers anymore. I can tell that my clothes are fitting better, maybe even getting somewhat looser, and I'm getting stronger and tighter around the edges, and I feel better. I look forward to my lifting sessions and I'm doing yoga regularly now rather than sporadically. It took me a good 2 months to find my mojo (still working on that) but I'm slowly learning, gaining knowledge, and doing what I can to apply it because the only way now is forward.

I can't go back, don't want to, because "back" means the place I was 3 months ago when I was smoking cigarettes and struggling with having zero handle on what I was putting in my mouth and just really being a glutton trying to figure out how to not be one anymore. The decision to leave that place was what ultimately brought me here, and which led me to pick me up some real weights which I now love. There's nothing to go back to, really.

I was doing cardio twice a week for a little while, but with my new lifting program I find myself neither having the energy nor desire for it, which is okay. I get my "cardio" in through walking, mowing the grass, cleaning the house and other such things. I refuse to worry about it. Summer is coming and that means more time outside, eating less anyway because of the heat, and doing a lot more yard work. And by winter time ... hopefully there'll be a much more muscular version of me which I can't wait to see because finding my flab slowly diminishing right now is a wonderful discovery already, after just 6 or so weeks of lifting.

So there you go.

TLDR: Stick with lifting. You won't regret it. Just stick with it. Your body and your life will be better for it. Buckle down for the long haul because it's not a quick process, so dig in, find your patience (you will need it), and apply it. :drinker:

If we all stick with lifting 3x/weekly, then in a year we'll have our own success story to share. I'm looking forward to reading yours and I'm excited to live my own.

Thank you so much for that great post! I love it

I'm loving lifting 3x a week! I've not found myself thinking 'not today thank you!' and I go and work really hard. My boyf has been impressed saying he's never seen me workout to failure before so that made me feel good

I sat down last night and calculated BMR and TDEE so I'm going to update mfp later with the right numbers

So thanks again

Good luck with your goals! I look forward to seeing your success story here in 2013!

@kirabob- I love feeling like a badass too!!

Fr3shStrt

Bumping because this is a great discussion. Seems to me there is no absolute right or wrong answer. You have to do what works for you (mentally and physically).

nz_deevaa

I've been lifting (in various different forms) right from the start of my weightloss.

I started at 125kg/275lbs. I've lost 25kg/55lbs.

My weightloss has slowed since I've been lifting heavy. HOWEVER I get more comments along the lines of "Have you lost MORE weight?" now than I did before.

So, I agree with the dizzle, if you are largely motivated by the number on the scale, starting lifting when you still have a lot of weight to lose, might not work for you mentally.

However if the number on the scale isn't as important to you as confidence (lifting has really improved my self confidence), or how your clothes look on you, then start right away.

Here is a post about some of the issues of lifting when you are heavy.

http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting

Judas_Queen

I've been lifting (in various different forms) right from the start of my weightloss.

I started at 125kg/275lbs. I've lost 25kg/55lbs.

My weightloss has slowed since I've been lifting heavy. HOWEVER I get more comments along the lines of "Have you lost MORE weight?" now than I did before.

So, I agree with the dizzle, if you are largely motivated by the number on the scale, starting lifting when you still have a lot of weight to lose, might not work for you mentally.

However if the number on the scale isn't as important to you as confidence (lifting has really improved my self confidence), or how your clothes look on you, then start right away.

Here is a post about some of the issues of lifting when you are heavy.

http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting

Thanks for the response.

I do weigh myself weekly, but whereas before when focusing on cardio and low cal diet and obsessing over the number on the scale, the number has not moved for 3-4 weeks now and I haven't once been bummed about it. I've actually been quite happy in a sense (mostly because my eating hadn't been great) because I had been working my *kitten* off and was happy to stay at the same weight.

I'm not really bothered by the scale going down .. my mother in law on the other hand is doing my nut comparing her saturday and monday weights with me weekly... ick!

Although I have in mind a weight goal I don't care how long it takes me to get there, or actually if I don't quite make it because as far as I'm concerned I'm doing my body good, I'm working hard and I know that my body can absolutely change with hardly any weight loss at all (not fat loss mind.....) from lifting. So I'm looking forward to seeing if i have any differences in my body after these 12 weeks of SL, but I'm not gonna beat myself up if I'm the same weight or heavier.

I'm of the opinion now that I didn't get this fat over night so I shouldn't expect to lose the fat in any considerable time. In fact I probably put on the best part of 4 stone in about 8 years, so I'm happy with slow weight loss but my body changing in the interim