Women lifting heavy - with pics

You ladies are all amazing!!!!! Hopefully I will be lifting heavy again soon!

Bump!

Needs a bump

Saving this for inspiration!

I want to do this, but have no idea where to start. I am 350ish lbs and 5'7 1/2". I've researched different programs and really like Nia Shanks. I just joined my local gym today but really don't know what to do...I have no idea how to perform the exercises. I am intimidated by the machines. I could really use some guidance.

I highly recommend stronglifts... there is a group on here of woman who follow it who are EXTREMELY helpful. I am new to it as well but they are great for helping with form, or any questions. It's fairly easy to get started, I have almost no upper body strength but am definitely finding myself progressing with it, although I may eventually add in a couple other things too it, mostly to help with my core (the stronger the core the better the lifts, and the better the lifts the stronger the core)

Feel free to add me! You can do it!

ditto for me...stronglifts is a good starting place...

Nothing against machines but....they don't help get your form down.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
Here is the link to the group...

I have started lifting in the last few weeks, I have already started noticing results. But I am just wondering what people ate while lifting to get all those amazing results? calorie intake, type of food etc, any cardio? I'd appreciate the help Also did people find that they gained, lost, or stayed the same lb-wise?

I eat at a deficet...TDEE-20% and keep my protien min at 120g (1g of protien for every lb of LBM)

So I typically eat about 1600 calories a day on average (even with my massive overages on some of the weekends)

I am still losing weight about 1/2 a week but I am getting way smaller then the lbs would indicate.

As for the type of food as I said I keep my protien as high as I can, fats at a decent level and carbs where they fall, I do no cardio but might add some HITT in december.

I have gone from a size 10 to a size 8 in 10 weeks with 5lbs lost.

why thanks I appreciate it

I was unhappy like this:



So I did this:


this:


and some of this:


and am changing a little at a time, and btw it didnt make me bigger.

Your very first set of pics in the original of this thread is what I got me started heavy lifting - so just wanted to say:

:flowerforyou:

bump until I can put up progress pics

Bump so I can show my wife

Great job girls!

I have a question about lifting. I have a knee injury. Do you think that heavy lifting would affect that? I'm thinking of doing stronglift but I'm not too sure if it will aggravate my knee.

Bumping for all the awesome!

:drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker: :drinker:

Hi there,
Amazing results.

This is a portion of my lifting routine, is this a good starting point?
I do not have the strength to lift any heavier.
My goal is to loose 40lbs over the next year.
At best i loose .75lb a week

Exercise Set

Mid row machine 2/3 sets 12-15 ( 10kg)
Dumbbell row 2/3 sets 12-15 (5kg each)
Seated/standing dumbbell shoulder press 2/3 sets 12-15 (3kg each)
Standing forward raise 3 sets 12-15 (3kg each)
E z bar upright row 3 sets 12-15 (6kg)

The current plan is to lift 2 days per week arms + upper body one day, legs the next.
I do 2 kettle bell class and 3 aqua aerobic class 45 minutes each per week.
Eating about 10% below allowance at a minimum daily.

I started heavy lifting recently and am hoping for awesome results!!!

you look thinner than 191, but you forget muscle is heavier than fat. good job.