Large framed women and weights
moe5474
Posts: 162
I went for an intial consultation at my gym 7 months ago and was told to hit the weights heavy and make weight training 70% of my workout each time. The other 30% could be cardio of my choice. Below are my beginning stats for reference.
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
0
Replies
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I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!0 -
>>I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them).<<
And get a third opinion. NO woman likes to hear this. Who's your trainer? I'll come bust his balls. Kidding.
I would second the eat more (protein). Drink more water.0 -
Ahh, BMR is before any activity.0
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I too am large framed (5'10.5) and also have the inch gap on the wrist thing going on....I've had great success with high intensity circuit training, which combines strength and cardio. My gym has a class called High Intensity Training (fee based, so it costs extra, but its great). The description is: HIT sessions are intense so come ready to sweat! The primary focus of HIT is short, intense bouts of exercise. HIT combines many modes of training to confuse the muscles and help you break through plateaus and boost your energy. Sessions will enhance muscular strength and definition while maximizing caloric expenditure.
Perhaps see if you can try something like that for a bit??0 -
>>I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them).<<
And get a third opinion. NO woman likes to hear this. Who's your trainer? I'll come bust his balls. Kidding.
I would second the eat more (protein). Drink more water.
ha! A few years ago it would have hurt my feelings, but it at least justified why I look so much larger than my friends of the same weight and height. And it now makes sense why I literally do not have ankles (cankles) and why my forearms are larger than some of my guy friends...sigh0 -
I too am large framed (5'10.5) and also have the inch gap on the wrist thing going on....I've had great success with high intensity circuit training, which combines strength and cardio. My gym has a class called High Intensity Training (fee based, so it costs extra, but its great). The description is: HIT sessions are intense so come ready to sweat! The primary focus of HIT is short, intense bouts of exercise. HIT combines many modes of training to confuse the muscles and help you break through plateaus and boost your energy. Sessions will enhance muscular strength and definition while maximizing caloric expenditure.
Perhaps see if you can try something like that for a bit??
I think I might try that. This whole bench press until failure thing isn't working so why not try something else??0 -
It doesn't matter if you are a woman, man, small frame or large frame, heavy weight/ low rep is much better at burning fat. Now, you may not lose weight initially due to water retention to repair muscles. Also, how are you measuring your losses (bioimpedance machine or body fat calipers). Electronic devices can be inaccurate more often than not. Have you taken pictures, how do your clothes fit?
Can you open your diary, we can look at the types of food. This becomes more important as you get closer to lower body fat.0 -
That was hilarious girlykate!!!!0
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nevermind...0
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I went for an intial consultation at my gym 7 months ago and was told to hit the weights heavy and make weight training 70% of my workout each time. The other 30% could be cardio of my choice. Below are my beginning stats for reference.
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
First, let me say that if your current body fat is 23% then you are doing great!
If you are not losing weight with your exercise routine, I would take a close look at your diet. You are probably under-estimating calories eaten and/or over-estimating calories burned. The amount of weight/number of reps will affect how your body looks, but will not necessarily change your body's weight.
Check your diet before you change your routine.0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.0 -
>>I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them).<<
And get a third opinion. NO woman likes to hear this. Who's your trainer? I'll come bust his balls. Kidding.
I would second the eat more (protein). Drink more water.
I guess that I am the exception to that rule. I was always proud of my large frame, that is, until I let a bunch fat gather 'round it. As a kid, no girl was ever stronger than me. There is nothing wrong with a large frame. I can't figure out why ANY woman would be upset to have someone point that out? :noway:0 -
He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
I'm curious why this would be the case. I have a small frame, and I've always though heavy weights would be easier if my frame were larger. Did your trainer give you a reason why large-framed people won't get leaner from heavy lifting? I can't see the logic behind it.0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.
That might be part of the problem...?? My BMR was 1300 and she just estimated that I probably burn an extra 500 during daily activities (which includes my desk job). Maybe I should eat less...I guess it's just that you always hear that the starvation mode stuff being thrown around these boards0 -
I went for an intial consultation at my gym 7 months ago and was told to hit the weights heavy and make weight training 70% of my workout each time. The other 30% could be cardio of my choice. Below are my beginning stats for reference.
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
First, let me say that if your current body fat is 23% then you are doing great!
If you are not losing weight with your exercise routine, I would take a close look at your diet. You are probably under-estimating calories eaten and/or over-estimating calories burned. The amount of weight/number of reps will affect how your body looks, but will not necessarily change your body's weight.
Check your diet before you change your routine.
Well I used to be 21% body fat about a year ago when I weight 135, so 23% isn't that great to me.
I'll take another gander at the diet though!0 -
I used to have a gym and am also a personal trainer. I would go with lighter weight and more reps. make sure to power up on your protein after your work out so that you are feeding your muscles. I have a large frame also and mix my workouts up one or two months light weights/more reps and then the next is heavy weights/less reps. I love having a larger frame and walking into a gym lifting more then most guys but now I have gained weight I have to add cardio to my workout. make sure that you do your cardio last it helps keep your metabolism up for a longer time and only work one body part a day ie: shoulder, arms, back,......Good luck0
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>>I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them).<<
And get a third opinion. NO woman likes to hear this. Who's your trainer? I'll come bust his balls. Kidding.
I would second the eat more (protein). Drink more water.
I guess that I am the exception to that rule. I was always proud of my large frame, that is, until I let a bunch fat gather 'round it. As a kid, no girl was ever stronger than me. There is nothing wrong with a large frame. I can't figure out why ANY woman would be upset to have someone point that out? :noway:
Having a large frame was great when I cheered and was a base. But I just feel bulky next to my petite boned friends. I would WAY rather have a small frame than a large one.
That's just me though
And there isn't really anything I can do about it 0 -
I went for an intial consultation at my gym 7 months ago and was told to hit the weights heavy and make weight training 70% of my workout each time. The other 30% could be cardio of my choice. Below are my beginning stats for reference.
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
Your BMI is in the middle of the healthy range, and your body fat % translates to "fitness".. .why do you want to lose?0 -
He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
I don't get that at all... What does one's frame size have to do with strength training? I have a large frame (apparently anyways, according to stuff on the internet, and we all know how that goes) and I have been having decent luck with strength trianing, high weight and lower reps. I have done the lower weight/higher reps, and that did almost nothing.
I am inclined to agree with others that it must be something about what you are eating or something. Maybe some bloat is causing your measurements to not budge?0 -
Check with your doctor. I'm your height and I am also a large-framed woman. According to the charts, my target weight should be 145 but both my doctor AND my trainer (independent of each other) have told me that because of my frame and (muscular) build, my target weight should be closer to 175.0
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I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.
That might be part of the problem...?? My BMR was 1300 and she just estimated that I probably burn an extra 500 during daily activities (which includes my desk job). Maybe I should eat less...I guess it's just that you always hear that the starvation mode stuff being thrown around these boards
Don't eat less. My guess is that she was estimating that your sedentary TDEE is around 1800 calories. That's if you just went to work and then home and didn't work out. Since you are working out, your TDEE is probably higher than the 1800 calories.0 -
I went for an intial consultation at my gym 7 months ago and was told to hit the weights heavy and make weight training 70% of my workout each time. The other 30% could be cardio of my choice. Below are my beginning stats for reference.
5'9
148
23%BF
26 year old female
My goal weight was 135, which is what I've been my entire life until I was put on sterioids for a month and a half. Came off the steroids, but never lost the weight. I've been netting 1400-1600 calories/day since my BMR (which was tested by a nutritionist) is 1800. I wear a fitbit to calucate how much I burn during exercise too.
My problem is that I've only lost about 3lbs and my body fat percentage hasn't budged. I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them). He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
Anyone else been told this? I've tried the whole heavy weights thing for over half a year, so I'm thinking of giving this other method a shot. Thoughts?
Your BMI is in the middle of the healthy range, and your body fat % translates to "fitness".. .why do you want to lose?
Because I've consistently weighed 135 since I was 17 up until I was put on steroids for that month and a half. If I had never weighed that beforehand I wouldn't have set such a goal. But since that's been my comfortable and consistent (until recently) adult weight that's my goal. That and everything in my closet fits when I weigh that.0 -
Check with your doctor. I'm your height and I am also a large-framed woman. According to the charts, my target weight should be 145 but both my doctor AND my trainer (independent of each other) have told me that because of my frame and (muscular) build, my target weight should be closer to 175.
I checked with both my family doctor and a nutritionist and they said that was fine since I've kept a steady weight of 135 for the past 8 years until recently.0 -
He said for 98% of women out there hitting the weight heavy will work great, but because I have such a large frame I should focus way more on cardio and do lighter weights with more reps to get the leaner look I'm wanting.
I don't get that at all... What does one's frame size have to do with strength training? I have a large frame (apparently anyways, according to stuff on the internet, and we all know how that goes) and I have been having decent luck with strength trianing, high weight and lower reps. I have done the lower weight/higher reps, and that did almost nothing.
I am inclined to agree with others that it must be something about what you are eating or something. Maybe some bloat is causing your measurements to not budge?
I know. It makes me not know who to believe. I've tried the heavy weight method for 6 months and that hasn't really worked.
I used to do nothing but walk every day for about an hour and that kept my weight at a consistent 135. I just figured if I needed to lose weight I should add in weights. That and lean muscle mass is always good.
But it's not working
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>>I asked another trainer about this and he noted that I have an incredibly large frame for a female (i.e. when I wrap my fingers around my wrist there's about an inch between them).<<
And get a third opinion. NO woman likes to hear this. Who's your trainer? I'll come bust his balls. Kidding.
I would second the eat more (protein). Drink more water.
I guess that I am the exception to that rule. I was always proud of my large frame, that is, until I let a bunch fat gather 'round it. As a kid, no girl was ever stronger than me. There is nothing wrong with a large frame. I can't figure out why ANY woman would be upset to have someone point that out? :noway:
Having a large frame was great when I cheered and was a base. But I just feel bulky next to my petite boned friends. I would WAY rather have a small frame than a large one.
That's just me though And there isn't really anything I can do about it
LOL! I used to tease my tiny-framed friends by saying that they disappeared if they turn sideways. :laugh:0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.
That might be part of the problem...?? My BMR was 1300 and she just estimated that I probably burn an extra 500 during daily activities (which includes my desk job). Maybe I should eat less...I guess it's just that you always hear that the starvation mode stuff being thrown around these boards
I also work a desk job, which is why I asked. If you didn't exercise at all, you will probably be burning about 200-300 calories a day above your BMR. I would seriously look at your calorie intake. Maybe try to cut 200 calories/day from what you have been eating. Try it for a few weeks and see if it helps.0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.
That might be part of the problem...?? My BMR was 1300 and she just estimated that I probably burn an extra 500 during daily activities (which includes my desk job). Maybe I should eat less...I guess it's just that you always hear that the starvation mode stuff being thrown around these boards
I also work a desk job, which is why I asked. If you didn't exercise at all, you will probably be burning about 200-300 calories a day above your BMR. I would seriously look at your calorie intake. Maybe try to cut 200 calories/day from what you have been eating. Try it for a few weeks and see if it helps.
Thank you so very much for your feedback! Maybe it's my estimated TDEE that's off versus the weights thing.
It cant' hurt to try cutting 200-300...0 -
I would get a second opinion.
And I would also eat more.
Net at least your BMR, not below.
Well technically my BMR was 1300, but she estimated that I burn 1800 each day at my desk job. Sorry if that was confusing!
How are you burning 500 calories by sitting at a desk? This second post makes me more convinced that it's your diet, not your workout.
That might be part of the problem...?? My BMR was 1300 and she just estimated that I probably burn an extra 500 during daily activities (which includes my desk job). Maybe I should eat less...I guess it's just that you always hear that the starvation mode stuff being thrown around these boards
I also work a desk job, which is why I asked. If you didn't exercise at all, you will probably be burning about 200-300 calories a day above your BMR. I would seriously look at your calorie intake. Maybe try to cut 200 calories/day from what you have been eating. Try it for a few weeks and see if it helps.
Thank you so very much for your feedback! Maybe it's my estimated TDEE that's off versus the weights thing.
It cant' hurt to try cutting 200-300...
It took me a while to get to the correct number of calories. It isn't as easy as it seems. And the closer that you are to goal weight, the harder it is.
Best of luck on your journey! :happy:0 -
At your stats, your BMR is 1800 if you go by the Katch-McArdle formula. Even though many formulas use different variables to predict BMR/RMR, I doubt you have a BMR as low as 1300. That (1800) would give a predicted TDEE of 2300 calories if exercising 3-5 days per week. A small deficit of 15% (345 calories less) would lead to a net of 1955 calories whereas a moderate deficit of 25% (575 calories less) would lead to a net of 1725 calories. Judging by how lean you are currently, you would not need anything greater than a 25% deficit below predicted TDEE.
If you've been consistently undergoing a caloric deficit for too long, you may need to take a break to allow your metabolism and hormones to regain optimal function. You could also meet with an endocrinologist who can assess your hormonal health as imbalances can lead to a depressed Resting Metabolic Rate which could slow the rate of fat loss considerably.0
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