Lifting weights

e90120
e90120 Posts: 4
in Getting Started
Ive been trying to loose weight for an entire year now and I just cant figure this whole thing out for one Whats Eating at a deficit? Yes Ive read books and googled it and Im not dumb or illiterate but I dont get it at all. I drink plenty of water everyday and I try to eat good or use portion control. For that whole year I have been doing cardio treadmill and elliptical and sometime the 30 minute thing. so for the past month the trainer at the gym told me too do some weight machines I tried it and I like it. I start off with a warm up on the treadmill then do all the weight machines targeting different parts of my body but still no results my clothes arent fitting any different or the scale has not budged. Im not gonna quit but Dang a whole year???? you would of thought I would have lost 100 lbs by now :explode:

Replies

  • e90120
    e90120 Posts: 4
    Sorry but point was to ask you guys is lifting weight a good thing should I be lifting HEAVY or medium to loose weight and see it?
  • ChampCrucial
    ChampCrucial Posts: 120 Member
    Weights are excellent. Alternate the 3 if you can't pick. I would not advise going too heavy as you could injure yourself
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Example of eating at a deficit...

    To maintain weight my body requires around 2650 calories...I use the TDEE method so this number represents all of my energy requirements...my basal calories (the largest % of my calorie requirements just to keep me alive) + my NEAT calories (day to day stuff) + my EAT (exercise).

    If I eat less than that I have created an energy deficit for which my body must dip into energy stores (fat) to make up the difference. If I eat 500 calories less than that number then I will lose roughly 1ish Lb per week; however, rate of loss is greatly affected by how much you have to lose.

    When you put in all of your info into MFP, it gives you a calorie goal which already includes your deficit from your theoretical maintenance number of calories. You do not include exercise in your activity level with MFP....if you just ate to that calorie goal you would lose weight without any exercise whatsoever (not recommended)....because exercise activity is unaccounted for in your activity level, you account for it after the fact when you log it and get those calories to "eat back". You just have to be really careful that you're not overestimating your burn.

    This is a game of precision...9 times out of 10, if it's "not working" it means you are either underestimating your intake (really easy to do if you don't use a food scale and measuring cups), and/or overestimating burn (easy to do if you just take some number from the data base or some calorie burn calculator and chalk it up to good without any kind of reasonableness test). I would also add that consistency is another big issue...I don't know how many people I see her for whom, "it just doesn't work"...and you open up their diary and they've logged like 3 days worth of food in two weeks...this requires consistency and precision to work.

    In RE to lifting, you should...it preserves lean mass while you diet down fat. In the absence of resistance training and adequate protein intake, you burn muscle along with fat...you minimize that effect when you perform resistance work and get adequate protein. Your rep range is completely dependent on your goals. I generally recommend a full body compound lifting program in the 1-5 rep range for strength to beginners...it's good to build a good foundational base of strength, plus you get a lot of exposure to those big compound lifts that remain the foundation of most intermediate and advanced lifting programs. I am partial to the book Starting Strength and that routine for beginners.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Sorry but point was to ask you guys is lifting weight a good thing should I be lifting HEAVY or medium to loose weight and see it?

    Keep in mind that "heavy" is relative to the individual....what is "heavy" to you is not going to be "heavy" to me...what is "heavy" to me is not going to be "heavy" to my power lifting buddy at the gym.

    "Heavy" doesn't so much describe the weight as it does the rep range..."heavy" is synonymous with "strength training" which is generally in the 1-5 rep range where it is difficult to get up that last rep...for 1 rep you might be doing 95% of your training max...for 5 reps you might be doing 80-85% of your training max. That said, programs like Starting Strength that I mentioned don't have you starting off that heavy...you start pretty easy to work on form first and over the course of weeks you build up to those heavier weights.
  • BlueBombers
    BlueBombers Posts: 4,064 Member
    Lift heavy...as in heavy for you.

    Agree with the other poster with the compound lifts.
  • mlima14
    mlima14 Posts: 112 Member
    To burn and tone you need to use medium weights and a lot of reps. For example arm curl; for me 10 lbs is medium weight and 3 - 4 sets of 12 - 15 reps that's used to burn and tone, but if you go heavy you build mass but then it would be less reps like 5 - 8. It depends on what you want. Also if you're tracking everything accordingly by measuring and logging every single bite you take you should start seeing results unless you have some other medical condition that is not letting you in that case check with your doctor.

    Remember for men it's different they automatically loose weight faster than us women and while they can lift heavy and see the weight just jump off, we need to concentrate on both eating habits and weight training with some cardio.

    This is one link of some info I've read, check out this guys website it might help.

    http://www.beautifultothecore.com/2013/06/13/to-cardio-or-not-to-cardio/
  • e90120
    e90120 Posts: 4
    thanks for summing that up for me It really helped alot
  • alizamanuk
    alizamanuk Posts: 31
    kEEP IT SIMPLE - STICK TO SIMPLE COMPOUND MOVEMENTS - 5 SETS 6 TO 12 REPS UNDER 20 SEC REPS :

    1 - DEAD LIFTS WILL WORK WORK ALL YOUR BODY SPECIALLY YOUR CORE
    2 - SQUATS
    3- BARBELL ROW
    4- BENCH PRESS
    5 -INCLINE BENCH PRESS
    6 - SNATCH CLEAN PRESS

    DO THIS FOR SIX WEEKS - EAT CLEAN - THEN COME AND TELL ME HOW YOU LOOK AND FEEL ;)
  • RGv2
    RGv2 Posts: 5,789 Member
    To burn and tone you need to use medium weights and a lot of reps. For example arm curl; for me 10 lbs is medium weight and 3 - 4 sets of 12 - 15 reps that's used to burn and tone, but if you go heavy you build mass but then it would be less reps like 5 - 8. It depends on what you want.

    This is one link of some info I've read, check out this guys website it might help.

    http://www.beautifultothecore.com/2013/06/13/to-cardio-or-not-to-cardio/

    :huh:
  • alizamanuk
    alizamanuk Posts: 31
    BTW - FORGET AVERAGE BE AWESOME !
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    To burn and tone you need to use medium weights and a lot of reps. For example arm curl; for me 10 lbs is medium weight and 3 - 4 sets of 12 - 15 reps that's used to burn and tone, but if you go heavy you build mass but then it would be less reps like 5 - 8. It depends on what you want. Also if you're tracking everything accordingly by measuring and logging every single bite you take you should start seeing results unless you have some other medical condition that is not letting you in that case check with your doctor.

    Remember for men it's different they automatically loose weight faster than us women and while they can lift heavy and see the weight just jump off, we need to concentrate on both eating habits and weight training with some cardio.

    This is one link of some info I've read, check out this guys website it might help.

    http://www.beautifultothecore.com/2013/06/13/to-cardio-or-not-to-cardio/

    ^ Ignore this and instead read what Cwolfman wrote above. That's quality information.

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