Female: Heavy lifting before and after pics

jturco3

I'm starting a Heavy lifting program today and would like to see some results from you guys! Also anyone have a favorite Heavy lifting program????

demorelli

http://www.myfitnesspal.com/topics/show/929824-its-been-over-a-year-since-my-hot-affair-began

This was posted a few days ago. I found it totally inspiring, went and bought the book, and started on Saturday. Message me if you decide to go with the program. I'd love to have someone to track progress with!

bizco

My favorite program is from the book "The New Rules of Lifting for Women."

juliekins64

I don't post photos and make up my own lifting routines but it is def working.
While I don't look smaller it's dramtically changed the way my body looks underneath the clothes, much firmer.
I lost the weight through diet and running to look good in clothes, I lift weights to look good naked.

suelegal

My favorite program is from the book "The New Rules of Lifting for Women."

Ditto!

jturco3

ok I"ve heard alot of people get bored with NROLFW? So I am debating between NROLFW and SL 5x5? Anyone see any huge advantages of one over the other?

kiliet

The first comment on the NROLFW "Lift like a man, look like a goddess" I believe that 100%. Dont get too overwhelmed in everything out there, as things work diffferently for everyone and everyone has there own "thing" they like to do. Girl, lets start with 4 sets of 5-7 super heavy lifts. We will work the antagonists muscles each day (bis and back, tris and chest) then we can do legs one day and some super sets of shoulders as we both have a goal of getting our shoulders sculpted. I think the most important thing is muscle confusion and change. Always keeping your body saying, "whats next" so it can keep changing and develping. We can use some workouts we find and move things around as we want. Bottom line, by our last two reps we should be struiggling big time and neededing eachother assitance. LETS DO THIS! So excited to transform with my main gal!

kiliet

Lets make sure we are lifting at least 3 days a week whether its alone or with eachother and we must keep our calories higher than weve been doing and get more protein in. Muslce cannot build without it. BEAST!

auddii

ok I"ve heard alot of people get bored with NROLFW? So I am debating between NROLFW and SL 5x5? Anyone see any huge advantages of one over the other?

NROLFW I've heard can get a little more complicated during later phases (I've never read it; just going off random comments I saw on the forums). I personally decided to do stronglifts because it's really pretty simple. There's a group on here of women doing stronglifts, and it has a ton of information, and we're all pretty friendly.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

dixiewhiskey

Hi.. I'm 23, 5' 6", Mom of 2. I don't have the best genes when it comes to stretch marks/belly skin so sorry if you are expecting washboard abs :laugh: but I wanted to show you what you could do in under 90 days simply by adding a lifting routine. I'm more fit now than I ever was, even at 120 lbs. I started with a lot of high rep workouts I found online, now I do Stronglifts 5x5 every other day (or atleast 3x a week)

SW: 181.5
CW: 167
GW: 160

Day 1 was Jan 1, Day 83 was yesterday


Day 8:


Day 83 (yesterday):


This was taken four days ago

astronomicals

The only amazingly hot women at my gym are the ones in the free weights area.

thread/

jturco3

Good Job!!!! Keep up the good work !

jturco3

The first comment on the NROLFW "Lift like a man, look like a goddess" I believe that 100%. Dont get too overwhelmed in everything out there, as things work diffferently for everyone and everyone has there own "thing" they like to do. Girl, lets start with 4 sets of 5-7 super heavy lifts. We will work the antagonists muscles each day (bis and back, tris and chest) then we can do legs one day and some super sets of shoulders as we both have a goal of getting our shoulders sculpted. I think the most important thing is muscle confusion and change. Always keeping your body saying, "whats next" so it can keep changing and develping. We can use some workouts we find and move things around as we want. Bottom line, by our last two reps we should be struiggling big time and neededing eachother assitance. LETS DO THIS! So excited to transform with my main gal!


Kilie!!!!! super excited to do this!!! I"m so glad you are so knowledgable on this subject...because I"m NOT!!!! I agree, I think we need to do 3x/week. At the very least we need to do 1 day together, hopefully 2 though and then we can do one on our own. I also think I will need to take in more calories to get the best results. My main forcus is to take in more of the "good" calories to fuel my body for an amazing transformation!!! I'm excited to get started tonight, i'm following your lead and hopefully I learn a lot along the way so I can do it without depending on you every step! This is going to be fun!:)

ksuh999

The only amazingly hot women at my gym are the ones in the free weights area.

thread/

There's this one tall blonde that started off a bit heavy a few months ago at my gym, she does the Starting Strength routine (or something very similar), and she looks AMAZING now. Her stomach got totally flat and she lost a ton off her butt.

margojr4

On the left I was eating 1300ish calories and doing mostly cardio work (I had knee surgery followed by a broken collar bone so my activity was limited) My body fat was 30%. After lifting weights and getting serious into strength training, within five months I dropped my body fat to around 23% and ate an avg. of 2000 calories!! Same weight, smaller sizes.

Before I had my other knee operated on in late Dec. 2012, I was eating 2300 calories and avg. 20-21% body fat. I lifted heavy in the gym - full body 3x a week. I also did some endurance or yoga or other class type exercises 2x a week with 2 days rest. The scale had gone up, too. I was avg. 150lbs - but still in a size 6/8!!

Today I'm slowly getting back into my full routine and I love it! Strong in my own skin! *flexes* grrrr! lol

kmakar

On the left I was eating 1300ish calories and doing mostly cardio work (I had knee surgery followed by a broken collar bone so my activity was limited) My body fat was 30%. After lifting weights and getting serious into strength training, within five months I dropped my body fat to around 23% and ate an avg. of 2000 calories!! Same weight, smaller sizes.

Before I had my other knee operated on in late Dec. 2012, I was eating 2300 calories and avg. 20-21% body fat. I lifted heavy in the gym - full body 3x a week. I also did some endurance or yoga or other class type exercises 2x a week with 2 days rest. The scale had gone up, too. I was avg. 150lbs - but still in a size 6/8!!

Today I'm slowly getting back into my full routine and I love it! Strong in my own skin! *flexes* grrrr! lol

Love this! You look great! (be careful with those knees.)

dixiewhiskey

Good Job!!!! Keep up the good work !

Thank you!

dixiewhiskey

You look wonderful! Isn't it amazing how you can weigh around the same weight as before but have a tighter, sculpted body? Your results also go to show that different weights can be different sizes. I weigh about 20lbs more than you but I also am a size 6

I hope your surgery went well, must feel great to get back into things,even if it's slower than we'd like. Keep up the fab work!

Runningnorth

lurking

cmeiron

Here's me about a year ago (left) and currently (right). Same weight, very different body composition! I'm at the end of a bulk so my bf% is a little higher than I'd like, but I'm pretty dang happy with the muscle gains!



Here's a comparison of the same photo on the left and after I'd finished my first cut:
http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics The end weight is definitely lower, but it's a good example of how lifting can contribute to muscle retention during fat loss (which is mostly diet-based).

As for programs, I've been running All Pro's Beginner Routine this entire time. Still not bored with it, and I have a very short attention span! :laugh: Here's a link to a description of the program: http://forum.bodybuilding.com/showthread.php?t=4195843

LaraRN

Margojr,
THANK YOU FOR BEING A PERFECT EXAMPLE OF "THE NUMBERS ON THE SCALE DON'T ALWAYS MATTER"
Awesome job, Congrats!!

Dnarules

Here's me about a year ago (left) and currently (right). Same weight, very different body composition! I'm at the end of a bulk so my bf% is a little higher than I'd like, but I'm pretty dang happy with the muscle gains!



Here's a comparison of the same photo on the left and after I'd finished my first cut:
http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics The end weight is definitely lower, but it's a good example of how lifting can contribute to muscle retention during fat loss (which is mostly diet-based).

As for programs, I've been running All Pro's Beginner Routine this entire time. Still not bored with it, and I have a very short attention span! :laugh: Here's a link to a description of the program: http://forum.bodybuilding.com/showthread.php?t=4195843

Great arms and shoulders!!

GoreWhore72

Excellent stuff ladies.

rexiecatmeow

I don't have any pics handy but lifting heavy (i started in june last year) was the BEST thing I could have ever done for my body. It was like the fat melted right off of my hips/thighs. Seeing my strength in #s go up on the iron was far more great than any loss on the scale. I did almost 2 full rounds of Chalean Extreme and then I ventured to the gym and now I lift 5 days a week focusing on individual muscle groups. The Jefit app is awesome too, and free.

SpecialSundae

One year of change - 77.2kg to 61.1kg and around 42% to around 27% body fat.



I did a PT machine programme from January to March. Stronglifts was my programme from April to December. Now I'm doing 5/3/1 with BBB.

89nunu

This is while I was still doing mainly cardio on the left and 2 months into lifting on the right.

My profile pic and ticker show me about 2 months ago. I'm on a bulk right now so I'm a bit more muscly and flabby now!!
I started eating 1600 now I'm on 3100 (for the bulk) tdee is about 2900 and I'm 5'11"
I started with the new rules of lifting for women and am currently doing a 4 day upper lower power hypertrophy split!

cmeiron

This is while I was still doing mainly cardio on the left and 2 months into lifting on the right.

My profile pic and ticker show me about 2 months ago. I'm on a bulk right now so I'm a bit more muscly and flabby now!!
I started eating 1600 now I'm on 3100 (for the bulk) tdee is about 2900 and I'm 5'11"
I started with the new rules of lifting for women and am currently doing a 4 day upper lower power hypertrophy split!

So awesome!!!! :drinker:

MizPassion

You guys look hot! Did anyone follow NROLFW without a personal trainer?

89nunu

You guys look hot! Did anyone follow NROLFW without a personal trainer?

yip me. Just the book and a lot of youtube vids! But every now and again I did ask a trainer at the gym to look over my squats (took me ages to get right form!

And thanks cmeirun, you know I think you the coolest most awesome woman in the world :flowerforyou:

Will_Thrust_For_Candy

I started lifting summer 2012 using routines from The Women's Health Big Book of Exercises (I chose this over NROLW because of many reviews I had read). In November 2012 I started Stronglifts and ran that for about 7 month. Then I switched to some Nia Shanks Beautiful Badass for a bit. Switched focus to running for 12 week in the Summer of 2013 and then started on Strong Curves October 2013. I am about to start another Strong Curves program on Monday.

retirehappy

bump for the inspiration.

All you gals look awesome and strong.