HELP! Your opinion about WEIGHTS..Yes ...No or Maybe?

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  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
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    For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.

    Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.

    The moral of this story is to lift weights.
  • 5pmsomewherenow
    5pmsomewherenow Posts: 163 Member
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    I strongly suggest getting some professional help to start off. A personal training schedule at your local gym is a great way to learn the way and establish some healthy goals for yourself and your strength training. Purchasing a package for three months is a great way to pay into your own "health 401k," - learn the right form, and get a plan you can work on each week while you get stronger.

    I've found that the pros are the best to turn to first, then supplement with research on your own and compliment with a healthy eating strategy. I agree with what others have said:
    >>strength builds an overall healthy, toned body
    >>muscles burn more calories, for a longer period of time especially when strength conditioning is partnered with smart, fun cardio
    >>It's the best way to see your body change as you drop weight in fat and build muscle -- so important!

    Good luck -- I hope you find the results that make it fun in the long run, and help you build the healthy lifestyle that will last.
  • texastango
    texastango Posts: 309
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    Hello mfp pals.
    I will try an make this brief. Started at 210 lbs. and my goal is 150 lbs. My weight loss has slowed tremendously. I have done lots of cardio. I just started Supreme 90 Day a week ago. Finally incorporated a strength training (dumbells only)..

    My question is do I start lifting heavier now or closer to my goal? Should I ignore the scale and go for it or get to my goal weight first?
    ''I DUH KNOW ? ( scratching my head about this )

    Weights and lifting...
    I welcome your pictures, experience and OPINIONS or perhaps anything else concerning lifting that may be helpful.
    I would like to thank everyone in advance for your help.

    P.S. Where do I start?
    Signed Clueless.

    Dear Clueless,

    First off, this is a very smart question. Most people don't know the answer. So here's the thing - and I'd be happy to link you to a video which goes into the explanations - albiet in medical terms - but something you can understand - that backs up what I'm about to tell you.

    When you take off weight it is very had to lose fat and not lose lean body mass (LBM) - generally referred to as lean muscle mass. Health is a mixture of many things, but includes fitness and nutrition.

    Our general health improves if we : eat better - monounsaturated fats to lower LDL, Polyunsaturated (n-3) or Omega 3 fatty acids (PUFAs) instead of saturated fats, good protein and good carbs for what we want to do.

    Fitness - Turns out that fit people who are "obese" actually have lower health risks than "skinny" couch potatos. This has been proven with research. Fitness, however, doesn't just mean aeorbics. Fitness also means Lean Body Mass or Muscle. Studies show that people with too little lean body mass have greater health risks that if you have increased or normal lean body mass/muscle. There are those that will tell you that muscle has a higher metabolic rate than fat - which is true - and that building muscle will help raise your base metabolic rate - probably true - and that you lose weight faster than aerobic training - (not sure that's really true....not true for all my friends or me anyway). It's debated how much muscle really increases your metabolic rate (ie replace a pound of fat with muscle what's the difference in rate - some say very small, some large. Most say the small number is more accurate).

    The bottom line is that with resistance training you'll feel better about how you look and you'll be healthier. You don't have to over do it...but adding resistance training to aerobic training or vise a versa is the ticket to the best cardio benefit.

    Have questions: PM me. I am starting a health blog here on Exercise and food, supplements, vitamins, etc. One topic at a time. They will include items like Carbs and Exercise - how much, what types, and when. Same for Protein. Same for Fat. etc.

    Good Luck with your Quest! - oh, and the person who recommended you get professional advice for your resistance training - smart person! As with anything, get someone qualified to answer your questions and build a routine that fits your needs.

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    Created by MyFitnessPal.com - Free Weight Loss Tools
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    You can still lose weight while lifting weights. In fact you'll lose more fat (this is what we want, right) and less muscle.

    Do you have access to a gym? I'd suggest a good heavy lifting program like Stronglifts5x5, Starting Strength, or New Rules of Weight Lifting for Women.

    The last 2 panels were achieved with heavy weight lifting:

    FrontProgress-1.jpg
    Im glad to know you can continue to lose the weight while lifting heavier. My husband built a 40 x 20 workout room on our property about 6 years ago and I love it. Its full of weights and workout equipment. I see a huge difference. You look great! Thanks for sharing....
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    Start ow - start 'light' (whatever you can lift comfortably with some effort for sets of 8-12 reps) and go heaver from there gradually, as your gains allow but obviously try to go up to something which has some difficulty to it so that you will get gains in terms of muscle mass anyway and ignore the scale!

    Once you start gaining muscle you'll be heavier, but you'll see some physical changes in terms of fat loss and the numbers will go down gradually as more fat loss occurs. And no, you won't get bulky muscles if you lift heavy.

    Not only will you look good with muscle on you, it will speed up your metabolism so you'll burn more even when at rest
    [/quote
    Thanks...another win win....I will start lifting 2morrow. Today is my off day. Im excited to venture out into the world of weight lifting.......
  • MaryJane_8810002
    MaryJane_8810002 Posts: 2,082 Member
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    No excuse, weights are a YES

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  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    If you are female, then there is no "no or maybe" in my book. Weights are absolutely critical, IMO.

    Others have already pointed out that it elevates your resting metabolism, but there are a few other benefits.

    It improves your ability to do higher impact cardio. With a carefully planned weight training routine, I went from doing low impact to high impact cardio without any pain/injury.

    It will also help bone density and as someone with a high propensity for osteoporosis, this was critical for me.

    It creates definition that cardio does not for me. A few ladies above posted their amazing before and after pictures and I consider that proof.

    But, important caveat is do it right.

    The Big Book of Exercise (woman's health) if you are working out at home or Lift like a Man, Look like a Goddess (if interested in gym) are good starting books and you can get them pretty cheap used if you shop around.

    Thanks ....MY MIND IS MADE UP!! I will start lifting. Thanks for laying a foundation as far as where to start. I will check on ebay for the books. You have shared some great points..
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
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    Yes.... I started weight training while still unable to stand and support my own weight.. Was walking laps in a therapy pool and using wrist weights, webbed gloves for resistance and ankle weights and water dumbbells and worked my way up from there but I can tell you it has made a huge difference to the fact I am only going to need a circumferential body lift instead of having to do my arms, legs, chest, etc... All those areas have rebounded nicely do to my weight training... Best of Luck

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  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    I started ChaLEAN Extreme a few weeks ago, and it's a combination of strength training, cardio, and endurance. Chalene tells you to lift as heavy as you can with good form, and her idea is to fail at 10-12 reps, meaning that you could not lift the weight with good form one more time. So I'd say lift as heavy as you can while still maintaining good form. Good luck!!
    Thanks ...Lift heavy without wabbling all over the place! GOTCHA....lol...( smiling )
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    Start now and you will retain more muscle mass as you lose, which will help you burn more at rest, and look firmer once you're at your goal weight. As you said, it's a win-win :D

    The difference in how I look and feel since I've been lifting is huge, and I do really enjoy it as well!
    I will start now !! Thanks for the encourage words.
    Thanks...Amazing results.. Congrats!! Glad you shared your progress with lifting. Awesome
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
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    Start now. I wish I started sooner... I didn't get into heavy lifting until I was already at my goal. It would have been much easier to have maintained more muscle as I lost than try to play catchup and build my droopy bum back up where it belonged! :laugh:

    First picture was after I'd already lost 20 pounds and was feeling pretty good about myself... so happy the back fat rolls were mostly gone and my cellulite didn't show much.

    Second picture was from about a year ago, right before I started strength training, when my bum had deflated. Third picture is after about 8 months of strength training.... Mostly machines at the gym. Leg press, leg extension, leg curl, glute press, etc. About a month ago, I quit the gym and got a bench and barbell set for home.

    11pounds-1.jpg

    Same thing, but from the front... You can see that doing just cardio and light weights from March to July, I lost weight and got a little smaller, but my body shape didn't change much. But even with minimal weight lost, it changed a lot from July to March.

    pink-bikini-front.jpg
  • 1SlimShaylee
    1SlimShaylee Posts: 204
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    YES!! lifting weights is so much fun, and so empowering!! I am very new to lifting, but so far i am having a geat experience. NROL4W has been a lifesaver to me so far! I definitely recommend reading it!
  • RainbootsToBikinis
    RainbootsToBikinis Posts: 465 Member
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    I'm doing Jamie Eason's Live Fit program on bodybuilding.com and I'm only in week 3 and I'm seeing HUGE difference in the shape and look of my body. It's done is 3 phases, and in phase 1 it's only weight lifting, and stage 2 slowly incorporates cardio, with more cardio in stage 3. I highly recommend it, and it's free! It's easy to follow, all your workouts are laid out for you, I'm totally loving it!
  • scorpiotwinkles
    scorpiotwinkles Posts: 215 Member
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    I am no expert, so I will tell you my experience. Weights = YES! If you would like to see how I did it, please go to the Community forum and read my story called "148days 56lb my story so far" everything I have achieved is by weightlifting. I need a knee replacement as it's bone to bone so if I can do it, anyone can! I recently squatted 55kg (121lb or over 8 stone) 3 lots of 10 reps. I am loving my new fitness and my body is toning by the day.
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
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    For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.

    Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.

    The moral of this story is to lift weights.
    First of all Congrats on your weight loss if 100you lbs. Wow!! I will be lifting starting 2morrow!!
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
    Options
    For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.

    Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.

    The moral of this story is to lift weights.
    First of all Congrats on your weight loss if 100 lbs. Wow!! I will be lifting starting 2morrow!!
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
    Options
    For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.

    Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.

    The moral of this story is to lift weights.
    First of all Congrats on your weight loss if 100 lbs. Wow!! I will be lifting starting 2morrow!!
  • 2BeHealthy4Life
    2BeHealthy4Life Posts: 150
    Options
    For some perspective, I'm 6'0", 207 lbs. and currently 18.7% body fat. Adrian Peterson, the star NFL running back for the Minnesota Vikings, is 6'1, 217, so about the same height and weight, but he's around 6% body fat.

    Despite being the same height and weight, I can assure you that Adrian Peterson has a better and more athletic body than me.

    The moral of this story is to lift weights.
    First of all Congrats on your weight loss of 100 lbs. Wow!! I will be lifting starting 2morrow!!
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
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    Start now. I wish I started sooner... I didn't get into heavy lifting until I was already at my goal. It would have been much easier to have maintained more muscle as I lost than try to play catchup and build my droopy bum back up where it belonged! :laugh:

    First picture was after I'd already lost 20 pounds and was feeling pretty good about myself... so happy the back fat rolls were mostly gone and my cellulite didn't show much.

    Second picture was from about a year ago, right before I started strength training, when my bum had deflated. Third picture is after about 8 months of strength training.... Mostly machines at the gym. Leg press, leg extension, leg curl, glute press, etc. About a month ago, I quit the gym and got a bench and barbell set for home.

    11pounds-1.jpg

    Same thing, but from the front... You can see that doing just cardio and light weights from March to July, I lost weight and got a little smaller, but my body shape didn't change much. But even with minimal weight lost, it changed a lot from July to March.

    pink-bikini-front.jpg

    Thanks for this. Were you eating at maintenance during those 8 months?

    I only have access to machines at the moment so don't feel like I have many good options for hamstrings. I do leg press for quads but I have heard that the leg extension machine is not good for you. I also do squats, lunges and side lunges with dumb bells but I also feel like those target mostly quads. Thoughts?
  • kuger4119
    kuger4119 Posts: 213 Member
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    Anybody who is serious about their overall health should incorporate some weight training. As others have said, if you aren't sure what to do, get some help at the gym. The YMCA where I live gives you a free one hour consultation where they walk you through how to use every piece of equipment they have and they have personal trainers available beyond that (for a fee).

    If you are going to work out....do it right. I always get a good laugh (cry?) at the gym because about 20% of the people don't have any idea about lifting. In general, you need to pick a weight that you can do 3-4 sets of 8-10 reps and do it right (full extensions, full reps). Today, I saw some relatively fit kid walk around and do one set of three reps on each piece of equipment.....and he wasn't even doing much weight. I'm not sure that he did any good while he was there. You won't feel like a hero at first but you'll be doing yourself a favor in the long term. Do not pick a weight where you can't actually do the rep without lurching or cheating to finish it. I saw some idiot doing the whole stack on lat pulls but he was basically flopping his entire body weight against it every time and was only able to pull it halfway down before it was too much. Good way to hurt yourself.

    I wasn't lifting much in the first couple months while I was losing weight and I could tell that I was losing lean muscle mass in my arms in particular while keeping my gut. Lifting has changed that.

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