Women who Lift

rabbyduby
rabbyduby Posts: 123 Member
in Fitness and Exercise
Ok, so I have a question. I am reading a lot about lifting weights to loose weight. So my question is - can I just lift weights at least 3x a week and loose weight without cardio? I am 215 lbs - should I not worry about building muscle on top of fat (forgive my ignorance)? and how long should my sessions be?

Replies

  • Tophermak
    Tophermak Posts: 69 Member
    Suggestion to you is the same thing my wife is doing. . .stronglifts 5x5. . . cardio is up to you. Follow the stronglifts program, you will see results, body recomp as well as fat loss. Watch the videos on the site to learn proper form and push yourself with the amount of weight, ONCE you have your form down pat!! Best of luck. http://www.stronglifts.com
  • rileysowner
    rileysowner Posts: 8,338 Member
    Yes you can. Weight loss comes from eating at a calorie deficit. Exercise makes you healthier. While it is possible to put on small amounts of muscle while in a calorie deficit, as a female it is highly unlikely you will. What lifting heavy weights does it preserve the muscle you have. Usually people, in particular women, think of as muscle gain is usually simply the muscles holding more water to aid in recovery from heavy workouts.
  • conniedj
    conniedj Posts: 470 Member
    Lifting helps create LBM=lean body mass. Cardio creates a conditioned cardio system=healthy heart. While both burn calories--the creation of LBM actual leads to larger burns for hours after your workout (afterburn). You can absolutely do just strength training--but for overall health improvement ( assuming that you want a healthy heart to go with that rockin' bod!), aim for some cardio once or twice a week! Choose some activity that you enjoy! Lift 2-3 x per week to start. I also agree with Topher-- the Strong Lift 5 x 5 program is great for just starting out--and it really gets you comfortable with all that you are capable of in the world of lifting!

    If you are eating at a small deficit under your TDEE--you will build LBM! I also recommend checking out the group Eat More to Weigh Less ( here on MFP)! Lots of good information on how to eat to get results while eating!!! Good luck to you!!!
  • conniedj
    conniedj Posts: 470 Member
    This is a great thread for information about lifting hows and whys. I could do without all the F bombs....but that is just me!!
    http://www.myfitnesspal.com/topics/show/864338-f-cking-strength-training-101
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I won't repeat what the folks above have said, but I will add: If you limit your rest between sets and/or do the workout in a circuit, you can get your heart rate up into a "cardio" training range. This is especially true if you stick to compound movements (squat, dead lift, bench press, pull ups (assisted until you can do them without assistance)). And for the love of God, please lift heavy. Barbie pumping your arms does almost nothing for you.
  • FourIsCompany
    FourIsCompany Posts: 269 Member
    Totally agree with conniedj. I weigh more than you and I started lifting a few weeks ago. I pretty much hate cardio, but I LOVE lifting! I still walk every day (I have dogs) and eventually, I will pick up more cardio for weight loss, but for now, I'm just concentrating on building LBM. I'm already a lot stronger and can move better than I have in a long time. I'm doing a program called New Rules of Lifting for Women.

    Check out the Eat More to Weigh Less group, too.
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    Absolutely!!!

    I have had great success (lost 29kg/64lb) by doing weights 3-4 times per week plus walking every day.

    I kept to a calorie deficit of about 500 per day (averaged over the week).

    Aimed my macros at 150g protein; 100g carbs; 50g fat

    At the beginning of the year, I don't think that all the big muscled up fellas in the gym thought that I would last the distance. But now, I am the fit girl in the gym and I have not done one single cardio "group session".

    Lifting weights and keeping your protein intake up will retain the muscle that you have. You will burn your body fat for energy and end up with a much better body at the end of the journey.

    Start - keep it up - be patient.

    Good luck!
  • DavPul
    DavPul Posts: 61,406 Member
    ...... So my question is - can I just lift weights at least 3x a week and loose weight without cardio?

    yes. a calorie deficit is all that's required to lose weight. that said, when you have a large amount of weight to lose, cardio will help you create a deficit, especially if you have trouble staying at a lower calorie limit.
  • Naomi0504
    Naomi0504 Posts: 964 Member
    I'm not doing cardio, only lifting, and I'm still losing :-)
  • rainbow198
    rainbow198 Posts: 2,245 Member
    Yes...at one point I only lifted heavy as well with no cardio while eating at a slight deficit and I lost weight and inches.
  • evviamarshall
    evviamarshall Posts: 80 Member
    I wouldn't, cardio is like weight lifting for your heart. You want to be strong there too.
  • Titanuim
    Titanuim Posts: 331 Member
    I pretty much only did weights for the past were and have totally changed my body composition

    . All the cardio and group fitness classes bore me, so it shows that it is quite important to find the right exercise for your personality.so you learn to love and it is something to look forward to rather than exercise being a chore.
  • Sybil71
    Sybil71 Posts: 7
    Yes, I don't do too much cardio.
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    u can lose weight without cardio by eating at a large enough deficit. However, you can eat more and feel better and lose weight at the same time by adding a little cardio in. If you are anything like me and most people.. eventually you will have to cut calories lower and lower to continue to drop weight. Rather than drop my calories, I do cardio.
  • rabbyduby
    rabbyduby Posts: 123 Member
    Thank you all so much. I do appreciate your input. I will definitely check out the suggested threads and links mentioned.
  • rabbyduby
    rabbyduby Posts: 123 Member
    conniedj - you are so right - that was a lot of F bombs but still insightful. thx
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    Weight loss comes from diet. If you eat less than your TDEE, you will lose weight, no matter what exercises you are doing.
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    I've just put some update pics in the stronglifts 5x5 for women photos thread - the first pics I put there were when I started lifting in March, about 5-7lbs lighter than I am currently. I've done pretty much nothing else except lift heavy since then and I can definitely see a difference! I've had a (mostly) small calorie deficit in this time, but nothing major - I'm eating at least 2000 calories a day (then again I'm nearly 6'..).
  • SuperCrsa
    SuperCrsa Posts: 790 Member
    Bump
  • Turtle003
    Turtle003 Posts: 133 Member
    bump
  • conniedj
    conniedj Posts: 470 Member
    Hey there Rabbyduby! Just wanted to check in with you to see what plan you are steering toward? Are you looking forward to it like the adventure it is? Or are you dreading it like a dysfunctional family wedding? lol.

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