Heavy weight lifting heavy weights? Yes or no?

start now. you wont build too much muscle if you're eating at a deficit. and even then, it would be like 1-4 pounds which is pretty much negligible in terms of size.

i started out with 80 pounds to lose. i've only lost 30 BUT i've lost more inches that i'd thought i would have by this time. for instance one month i lost 3 pounds on the scale but an entire pants size. i'm now rethinking my final goal weight now because if i continue at this pace, i'd be a size 2 at my goal weight which is way smaller than i'd want to be.

i started with NROL4w, but now i'm doing strong lifts

I agree with everything Mesha said.

I also started with NROLFW but have moved to StongLifts 5 x 5.

I'm now squatting and deadlifting 85kgs. In Addition to getting smaller and firmer, I feel really strong and there are loads of every day tasks that I can now do with ease that I struggled with before.

I've lost 25kg which is 55lbs.

Muscle burns fat!!! It does take a long time to build muscle so don't worry you will not end up looking like a bodybuilder, it's dumb that this is a common fear for women, it takes years and years to look like that, it doesn't happen spontaneously. Start lifting and you'll not only loose inches but see muscle tone you've never seen before

You are actually much better off starting while you still have a lot of weight to lose. A good weight training regimen will result in you losing almost no lean body mass. A poor routine consisting of HISS cardio and inadequate protein will look more like 50% fat and 50% muscle. That is the difference between looking toned and healthy, and being skinny-fat with loose skin (i.e. losing 30 pounds of fat vs. 15 pounds of fat and 15 pounds of muscle). In addition, muscle is a lot more metabolically active than fat, so by strength training and eating enough protein you will maintain/increase your BMR, while pure cardio will result in a reduction in metabolic rate.
http://www.ncbi.nlm.nih.gov/pubmed/10204826
good study if you are interested in that sort of thing.

Note that I am not saying not to do cardio, but make sure you start off with 3 hours a week of strength training (should be all you need/want to do as far as resistance training). After that I would add up to 3 10-15 minute HIIT sessions (sprint/max intensity for 20 seconds rest for 40 is good), then as much low-intensity steady state cardio as you can manage (e.g. walking).

High protein intake is advisable, as it will aid in preservation of lean body mass, as well as providing substantial fat loss advantages (1-1.5g/pound lean body mass per day is a good range).

It's a really good idea to focus on preserving lean body mass now... I've known quite a few people who have lost a ton of weight and been very unsatisfied with their aesthetic outcome. If you think losing weight is hard, try putting on muscle (putting on 1 pound/month is considered extremely good, and you will probably put on a pound of fat along with that pound of muscle).

Hope this is helpful.

START NOW.

I started lifting heavy when I was over 200 lbs.
after I'd built the foundation of muscle, I started burning off and revealing the muscle underneath.


more muscle will help rev your metabolism, burn more calories and make things easier in the long run.

lift heavy..and never turn back.. :bigsmile:

You are actually much better off starting while you still have a lot of weight to lose. A good weight training regimen will result in you losing almost no lean body mass. A poor routine consisting of HISS cardio and inadequate protein will look more like 50% fat and 50% muscle. That is the difference between looking toned and healthy, and being skinny-fat with loose skin (i.e. losing 30 pounds of fat vs. 15 pounds of fat and 15 pounds of muscle). In addition, muscle is a lot more metabolically active than fat, so by strength training and eating enough protein you will maintain/increase your BMR, while pure cardio will result in a reduction in metabolic rate.
http://www.ncbi.nlm.nih.gov/pubmed/10204826
good study if you are interested in that sort of thing.

Note that I am not saying not to do cardio, but make sure you start off with 3 hours a week of strength training (should be all you need/want to do as far as resistance training). After that I would add up to 3 10-15 minute HIIT sessions (sprint/max intensity for 20 seconds rest for 40 is good), then as much low-intensity steady state cardio as you can manage (e.g. walking).

High protein intake is advisable, as it will aid in preservation of lean body mass, as well as providing substantial fat loss advantages (1-1.5g/pound lean body mass per day is a good range).

It's a really good idea to focus on preserving lean body mass now... I've known quite a few people who have lost a ton of weight and been very unsatisfied with their aesthetic outcome. If you think losing weight is hard, try putting on muscle (putting on 1 pound/month is considered extremely good, and you will probably put on a pound of fat along with that pound of muscle).

Hope this is helpful.

This guy knows his stuff.

I started lifting weights at the beginning of my weight loss journey and I strongly believe that it had a positive affect on how my body looked after losing over 30 pounds. What you also need to keep in mind is lifting weights is healthy for men and women; it aids in keep our bones strong and it burns more fat.

def start now! Building muscle helps increase your resting calorie burn and in addition helps make your figure more shapely as you loss weight!!!! Good Luck to you:)

Also, your weight way go up for a little bit, since you are building muscle but since you're body is going to be hoarding water for the first few weeks while you do this as well. That can be tough mentally when you are in "weight loss mode" BUT it is so worth it if you keep it up. You will also be eating MORE and that will seem weird too.

QFT. (The bit about hoarding water I mean, you likely won't 'build' that much muscle, although as a beginner, you might gain a little).

Don't be disheartened if your weight goes up at first with weight training. Might went up by 2.5kgs. And it took 3wks for it to come off again completely. Keep it up though and you'll see results.