Question for all the ladies who lift...

ashlinmarie
ashlinmarie Posts: 1,263 Member
in Fitness and Exercise
Hey all! After finally finding a workout buddy, I plan to start lifting, but I am a little worried because I see a lot of success stories where the woman loses very little if any weight (sometimes she gains) but just loses inches. Now that is all well and good...inches are fab...but I still have a decent amount of weight to lose (shooting for 40 lbs, but have to lose at least 20 to be considered "healthy"). Right now our plan is to lift 2-3 days a week depending on his schedule and then I will do cardio 3-4 times a week. Assuming I'm eating a deficit (which I plan to, but I think I should bump my calories from 1560 up to 1800ish) is there a good chance of me dropping some pounds still? I'd like to see some pictures of any of you who were heavier when you started lifting and still dropped some weight as well as gained muscle...or in general...you ladies are inspiring :) How long did it take? And any advice for me as a beginner?

Replies

  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    I am pretty new too to lifting. I try to at least 3 days a week and do pilates or boxing or other cardio too. It is my understanding that once you build muscle your body burns more calories to sustain it, a trainer once told me that if you gain 1lb of muscle it burns an additional 50 calories a day without doing anything since it takes more to fuel it than fat. Not sure how true that is, but stick to it. I have lost a couple of pounds but look different, especially my arms since I started lifting. I have shoulder muscles and my arms aren't fat in the back like they were a couple of months ago.
  • DavPul
    DavPul Posts: 61,406 Member
    Lifting will not stop you from losing weight. If anything it will make the process more enjoyable because you may be able to eat a bit more than if you weren't lifting.

    The advice I'd give is once you and your partner find a solid routine stick to it and give it time to work. Don't worry about the scale for a few weeks while you learn the correct form of the lifts in your program and progressively add weight each week.
  • thatjulesgirl
    thatjulesgirl Posts: 200 Member
    I have over 150lbs to lose. I lift heavy. So far I've lost 47lbs and gained some seriously sexy guns.

    Eat in a very small defecit and don't go mental on the cardio - HIIT once a week AFTER your lifting session and on your rest days, do something gentle - a swim, a walk.

    Losing the actual lbs will mostly come down to what you're eating. Cut as far down on the sugar as you can, go way up on the protein and only eat the minimum carbs you need. You'll lose inches but you'll lose lbs as well.

    Biggest tip - if you're wanting to lose 10lbs in 10 days or some other BS weightloss in X time frame, don't lift. Starve yourself and run til you puke. You'll lose your pounds fast and then you can put them all back on again, maybe more. Don't give yourself a time limit. If you eat right and lift heavy it'll happen in it's own time.
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    You will lose weight as long as you maintain a caloric deficit. The great thing about lifting while losing weight is that you get to keep your muscle mass, while losing mostly fat. That means you'll end up looking smaller, and being able to eat more, since muscle is metabolically active tissue.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    Haha nooo I am not in any sort of mentality where I want to lose x pounds in x days. I'd like to lose 15 pounds before July, but I understand there is a chance that won't happen. I don't eat a lot of added sugar, but natural sugars kill me as I eat a lot of fruit. Protein is going to kill me though....I have a hard time meeting protein requirements without eating meat 2-3 times a day and I just don't have time to cook it. I used to up it with things like greek yogurt, but I can't get it in the 32oz containers here to mix with smoothies. Protein powder makes me want to vomit....

    But definitely some good pointers...I figured the scale would be stubborn for awhile...but it can't go slower than it does now. I just figure, what good does it do me to lose weight if I still have a soft tummy and the arm jiggle.

    Thanks :)
  • knittingwitch
    knittingwitch Posts: 231 Member
    To me your plan sounds like a good idea when I first tried doing lifting I only lifted no cardio and that was because the program I was doing told me it was more important to gain muscle then lose weight during the first two phases. So I did that got up to phase three before I quite the program because after two months I only lost 2 lbs an on of those lbs was lean body mass not fat.
    Now I'm doing both cardio and lifting and I am losing weight and getting toned I love the way its coming together.
  • Natihilator
    Natihilator Posts: 1,778 Member
    I started lifting about a month into my quest to lose 90lbs, and I'm at the halfway point now. Not gonna lie, the weight's come off slowly, but I haven't been as strict with my calorie counting since January.

    But really I just love what lifting has done for my body, and my body image. It's very rewarding. I agree with doing HIIT and not overdoing the cardio as it's hard to 'go hard' with both weight training and cardio, one will suffer a bit. When I'm not sure whether I should go with lifting or cardio for my workout that day, lifting always takes priority. I like to do Zumba too, but I just don't really have the energy for it when I'm lifting heavy 3 days a week. That's me though, might be different for someone in better shape.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Most women on here lost the majority of their weight through cardio programs and DVDs and THEN started lifting, there are some exceptions to this. Doesn't mean that you shouldn't start now though! Lifting is going to give you the composition that you want, cardio can be a tool to create a bigger caloric deficit... on the flip side of that, too much cardio could hinder your progress with lifting.

    Take measurements, weigh occasionally, get adequate protein to help maintain muscle mass, create a moderate deficit (0.5-1lb per week), and be consistent for a month with workout and diet and I bet you will start to see some changes. There are some good protein powders that don't taste too bad that you can probably mix in with your smoothies.

    I lost weight the first way mentioned a few years go (all running and high intensity DVDs) and gained it all back, lost it with lifting and moderate cardio... now I fit in the same clothes as I did then but I weigh 15-20lbs more and I look a lot better overall.
  • knittingwitch
    knittingwitch Posts: 231 Member
    . Protein powder makes me want to vomit....

    Have you tried mixing it with other things? Try mixing pure protein whey and soy protein rich chocolate, with 2 tbs of almond butter it taste just like your drinking a peanut buttercup. You can also add flax seed and ice.
    Or if you did vanilla protein powder you can add 1 tbs of greek yogurt, fruits, and ice cubs so yummy you won't taste the powder.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    I'm confused with this "lifting heavy" phrase...why would you lift something that wasn't heavy? That doesn't sound like it would do much.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    I still have a long way to go, but I've added lifting to my exercises for about the last 2 or 3 months. I'm still dropping weight, while things are redistributing. I'm not seeing much definition.. YET, but I have a LOT of padding to work through still. But, I AM starting to see some better curves in the waist area that I haven't seen since late high school. My profile pic updates once a month with the current "during" picture along with the most recent "before", so on or around the 16th, you can see what lifting has done for me. And, I DO eat at a deficit (Often too big of one for my peace of mind!) but I have started working to correct that by making sure I have nuts on hand all day, and even some jerky for between meal snacks.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    I don't really know what HIIT is, even though I hear about it all the time....I'm redoing C25k now and am in week 3. I've mostly done cardio, but even eating at a deficit of 20% below my TDEE, I don't lose weight. I was stuck at 182.2 for 5 weeks, dropped to 177.6 last week for 2 days and then ate poorly one day (not even crazy bad as I'm still under my net for the week by a lot) and went up to 185 (water weight, I know) and slowly dropped down to 181.2 now. It's frustrating that I don't get the results from cardio doing 60 minutes 3-4 times a week. I can handle the slow weight loss if my body was at least changing, but it isn't so I wanted to try lifting to at least get SOME result.

    And the C25k for me isn't tough as I've done it all before...I just had 3 sinus infections and walking pneumonia last fall so I am trying to get my lungs back in shape. I usually feel like I could do more at the end of the workout. I just want to figure out a way I can lose the weight and manage this lifestyle for the rest of my life and so far nothing has clicked.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    I'm confused with this "lifting heavy" phrase...why would you lift something that wasn't heavy? That doesn't sound like it would do much.

    When lifting, there are two modes of thought.

    "Lifting heavy" usually means lifting as much as you can for no more than 5 reps per set, and doing up to 5 sets.
    The other lifting, not sure what it's called, is using a lighter weight that you can do more reps and/or more sets with.

    When I'm working with my trainer, I lift heavy, because I have a spotter, and they make sure my form is on target. When I'm in the weight room alone, I tend to do the other on the machines, because I'm not stable enough to lift heavy on my own... yet.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    . Protein powder makes me want to vomit....

    Have you tried mixing it with other things? Try mixing pure protein whey and soy protein rich chocolate, with 2 tbs of almond butter it taste just like your drinking a peanut buttercup. You can also add flax seed and ice.
    Or if you did vanilla protein powder you can add 1 tbs of greek yogurt, fruits, and ice cubs so yummy you won't taste the powder.

    I am VERY limited to what I can get as I live in Japan. I'm allergic to seafood too so the fish is out or cans of tuna or whatever. We can't get almond butter or flax seed or greek yogurt in tubs (they only have yoplait greek cups which I don't like). Today I made a smoothie with 1 banana, frozen strawberries (I don't have ice cube trays right now) 1 cup of yogurt, and 1 scoop of protein powder. That was the best it has tasted, but still was barely tolerable.

    My main protein sources are from chicken and beef since we can't get turkey in any form other than lunch meat packages..and I make oatmeal pancakes which have 21 grams of protein which is a decent amount for me.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    I don't really know what HIIT is, even though I hear about it all the time....I'm redoing C25k now and am in week 3. I've mostly done cardio, but even eating at a deficit of 20% below my TDEE, I don't lose weight. I was stuck at 182.2 for 5 weeks, dropped to 177.6 last week for 2 days and then ate poorly one day (not even crazy bad as I'm still under my net for the week by a lot) and went up to 185 (water weight, I know) and slowly dropped down to 181.2 now. It's frustrating that I don't get the results from cardio doing 60 minutes 3-4 times a week. I can handle the slow weight loss if my body was at least changing, but it isn't so I wanted to try lifting to at least get SOME result.

    And the C25k for me isn't tough as I've done it all before...I just had 3 sinus infections and walking pneumonia last fall so I am trying to get my lungs back in shape. I usually feel like I could do more at the end of the workout. I just want to figure out a way I can lose the weight and manage this lifestyle for the rest of my life and so far nothing has clicked.

    Not exactly sure what HIIT entails, but it's the acronym for "High Intensity Interval Training". Frankly, when I'm lifting, I usually get my cardio out of the way first if I have a choice. 30 minutes on a treadmill, or a deadening 15 on the elliptical before I lift. And, I don't get to shirk on the lifts either. My trainer makes sure of that! If you have a buddy, then the two of you can figure out which side of the lifting you prefer your cardio on, and make sure you don't slack on the lifting either.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    I don't really know what HIIT is, even though I hear about it all the time....I'm redoing C25k now and am in week 3. I've mostly done cardio, but even eating at a deficit of 20% below my TDEE, I don't lose weight. I was stuck at 182.2 for 5 weeks, dropped to 177.6 last week for 2 days and then ate poorly one day (not even crazy bad as I'm still under my net for the week by a lot) and went up to 185 (water weight, I know) and slowly dropped down to 181.2 now. It's frustrating that I don't get the results from cardio doing 60 minutes 3-4 times a week. I can handle the slow weight loss if my body was at least changing, but it isn't so I wanted to try lifting to at least get SOME result.

    And the C25k for me isn't tough as I've done it all before...I just had 3 sinus infections and walking pneumonia last fall so I am trying to get my lungs back in shape. I usually feel like I could do more at the end of the workout. I just want to figure out a way I can lose the weight and manage this lifestyle for the rest of my life and so far nothing has clicked.

    Not exactly sure what HIIT entails, but it's the acronym for "High Intensity Interval Training". Frankly, when I'm lifting, I usually get my cardio out of the way first if I have a choice. 30 minutes on a treadmill, or a deadening 15 on the elliptical before I lift. And, I don't get to shirk on the lifts either. My trainer makes sure of that! If you have a buddy, then the two of you can figure out which side of the lifting you prefer your cardio on, and make sure you don't slack on the lifting either.

    He used to lift in high school and wants to start again so I'm just going to follow his plan which is cardio first...1 mile run to warm up and then lift and then cardio to cool down, which for me will be a 15 minute walk home from the gym.
  • rubypond
    rubypond Posts: 41 Member
    Lifting will not prevent you from losing weight. I used to lift years ago while on a diet to lose weight. It was a great experience to watch you tone up while losing the weight. As some have said, don't worry about the scale if you're lifting it will show that you are gaining. But remember, muscle is heavier then fat so while you may be losing as your muscles grow the scale won't show it.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    . Protein powder makes me want to vomit....

    Have you tried mixing it with other things? Try mixing pure protein whey and soy protein rich chocolate, with 2 tbs of almond butter it taste just like your drinking a peanut buttercup. You can also add flax seed and ice.
    Or if you did vanilla protein powder you can add 1 tbs of greek yogurt, fruits, and ice cubs so yummy you won't taste the powder.

    I am VERY limited to what I can get as I live in Japan. I'm allergic to seafood too so the fish is out or cans of tuna or whatever. We can't get almond butter or flax seed or greek yogurt in tubs (they only have yoplait greek cups which I don't like). Today I made a smoothie with 1 banana, frozen strawberries (I don't have ice cube trays right now) 1 cup of yogurt, and 1 scoop of protein powder. That was the best it has tasted, but still was barely tolerable.

    My main protein sources are from chicken and beef since we can't get turkey in any form other than lunch meat packages..and I make oatmeal pancakes which have 21 grams of protein which is a decent amount for me.

    If you can handle them (not sure which allergies you may have) try adding eggs to your smoothies. I know the ones I make are wonderful. Being from the states, we do have the large tubs of Greek yogurt, but I've also used the Dannon Light and Fit as well for this.

    Approximately 1/2 C yogurt
    1 tbs coco unsweetened coco powder
    1 scoop of vanilla protein powder
    1 packet of stevia (by preference, but your choice of sweetner can be substituted)
    1 egg
    3 or 4 ice cubes
    just enough milk to thin it out a little
    dusting of cinnamon (optional again)

    Throw it in the blender, and let it go until the ice is not longer rattling against the blades

    I've also added peanut butter to the mix for a different flavor, and liked it... though the carbs were a little high for my needs, so that's not very common.

    And, you could swap out the ice for a frozen banana if you wanted, it would give the same type of thickening effect.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    I don't really know what HIIT is, even though I hear about it all the time....I'm redoing C25k now and am in week 3. I've mostly done cardio, but even eating at a deficit of 20% below my TDEE, I don't lose weight. I was stuck at 182.2 for 5 weeks, dropped to 177.6 last week for 2 days and then ate poorly one day (not even crazy bad as I'm still under my net for the week by a lot) and went up to 185 (water weight, I know) and slowly dropped down to 181.2 now. It's frustrating that I don't get the results from cardio doing 60 minutes 3-4 times a week. I can handle the slow weight loss if my body was at least changing, but it isn't so I wanted to try lifting to at least get SOME result.

    And the C25k for me isn't tough as I've done it all before...I just had 3 sinus infections and walking pneumonia last fall so I am trying to get my lungs back in shape. I usually feel like I could do more at the end of the workout. I just want to figure out a way I can lose the weight and manage this lifestyle for the rest of my life and so far nothing has clicked.

    Not exactly sure what HIIT entails, but it's the acronym for "High Intensity Interval Training". Frankly, when I'm lifting, I usually get my cardio out of the way first if I have a choice. 30 minutes on a treadmill, or a deadening 15 on the elliptical before I lift. And, I don't get to shirk on the lifts either. My trainer makes sure of that! If you have a buddy, then the two of you can figure out which side of the lifting you prefer your cardio on, and make sure you don't slack on the lifting either.

    He used to lift in high school and wants to start again so I'm just going to follow his plan which is cardio first...1 mile run to warm up and then lift and then cardio to cool down, which for me will be a 15 minute walk home from the gym.

    That sounds reasonable. Personally, I make sure to also incorporate extra cardio 3 days per week, keeping one day for "rest" though that tends to be almost as active as the planned days! (It's amazing how much you move when you do house chores.)
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    Hm, I might have to try that. We have some organic yogurt which is 60 calories more than the dannon,but I think it has a little more protein than normal low fat yogurt. I am from the states originally...stationed in Okinawa with my husband who is military. I used to get the big chobani greek yogurt tubs and before I started eating greek yogurt, I did the light and fit tubs. Smoothies have been a staple for me since I first started losing weight 2 years ago. So...I just put a raw egg in? I'm willing to try it but it does gross me out a bit to think of.

    I'm hoping to figure out some Japanese products and buy greek yogurt at their grocery store....I found the yogurt but couldn't read the labels as to if it was greek or normal.

    Another problem here is that they are often out of the tubs of yogurt. I've been looking for 3 weeks and just found them the other day. I have this issues with eggs and egg whites too. Big pain in the *kitten* and the ONLY thing I miss about living in the states.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member

    That sounds reasonable. Personally, I make sure to also incorporate extra cardio 3 days per week, keeping one day for "rest" though that tends to be almost as active as the planned days! (It's amazing how much you move when you do house chores.)

    Oh yeah, my non-lifting days will be my C25k training which is a minimum of 30 minutes and up to an hour if I walk to the gym and home as well (which I almost always do)...plus whatever day off I do. My partner has physical therapy Monday and Wednesday and works 11PM-7AM so we plan to go when he gets off work on Tuesdays and Thursdays and then on Friday if the weather is bad or if he doesn't have a dive partner. I pretty much want to go with him because I know he can help me with my form and him and my husband are friends so I know my husband trusts he won't let me do anything reckless.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    All my friends in Japan actually import their protein powder from the US because it is so expensive in Japan. I'd also have a hard time going without Greek yogurt, or any high-protein type yogurt.
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    All my friends in Japan actually import their protein powder from the US because it is so expensive in Japan. I'd also have a hard time going without Greek yogurt, or any high-protein type yogurt.

    We have a commissary so I get protein powder there but there is only 1 brand to choose from, but it is cheaper than what I've seen it listed as in the US. I kind of have the best of both worlds except that our commissary is limited to what they import...it is about half the size of my local grocery store back home and I live in a small town. I suppose if enough people asked they would bring tubs of greek yogurt, but most of the women here are 300 lbs with 4 kids hanging off of them and just by garbage to feed their family.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    Hm, I might have to try that. We have some organic yogurt which is 60 calories more than the dannon,but I think it has a little more protein than normal low fat yogurt. I am from the states originally...stationed in Okinawa with my husband who is military. I used to get the big chobani greek yogurt tubs and before I started eating greek yogurt, I did the light and fit tubs. Smoothies have been a staple for me since I first started losing weight 2 years ago. So...I just put a raw egg in? I'm willing to try it but it does gross me out a bit to think of.

    I'm hoping to figure out some Japanese products and buy greek yogurt at their grocery store....I found the yogurt but couldn't read the labels as to if it was greek or normal.

    Another problem here is that they are often out of the tubs of yogurt. I've been looking for 3 weeks and just found them the other day. I have this issues with eggs and egg whites too. Big pain in the *kitten* and the ONLY thing I miss about living in the states.

    Yup, just toss in a raw egg. It sounds horrible, but since I love egg nogg, and have had to figure out what was in it, I've been venturesome where drinks or smoothies start entering the picture. Unless I VASTLY over judge the eggs (like 4 in 1 12 oz smoothie and no yogurt), I can't even taste them.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    Don't know if you've found this thread yet or not, but here's some other ideas for how to up your protein...

    http://www.myfitnesspal.com/topics/show/524692-your-favorite-protein-shake-recipes

    I'm still wading through, and snagging recipes that I can modify that look interesting.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    As for as I know, Greek-style yogurt isn't really available in Japan. The closest that my friends say they have is "Caspia Sea Yogurt, which has a protein content considerably lower than Greek but is less sour.

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