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What heavy weights can do for you (pix!)

pettychia
pettychia Posts: 109 Member
edited November 2024 in Success Stories
I started weight training in September after I'd lost 65 pounds and ended up "skinnyfat." Still kind of flabby but with a low-normal BMI. Here's what 6 months of heavy weight training has done. There is only a -4.5 lb difference between the first photo and the last; I lost a bunch of fat and gained a ton of muscle and got smaller, tighter, and leaner.

I lift heavy, smartly. 3x/week for an hour at a time. Very little cardio. I've built enough muscle that my metabolism has skyrocketed; I have lost another 3 lbs since that last pic without meaning to and have bumped my target calorie range to 2650 this week to try and stop the loss (I'm actually attempting to bulk; my backside still has a lot of work to do).

So: this is what hard, heavy weightlifting can do for a skinnyfat lady with no experience. If I can do it, so can you.

Screen_Shot_2014_04_10_at_4_58_16_PM.png
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Replies

  • mtapia713
    mtapia713 Posts: 29 Member
    Love this!! Great work!
  • dtp1931
    dtp1931 Posts: 5 Member
    You look amazing !
  • stacibuk
    stacibuk Posts: 276 Member
    Woot woot! Amazing! Well done!
  • DUCKIEGYRL
    DUCKIEGYRL Posts: 186 Member
    Amazing!
  • pettychia
    pettychia Posts: 109 Member
    Aw, thanks everyone *blush*
  • trizzletrix
    trizzletrix Posts: 92 Member
    AMAZING.
    You look just incredible.

    What is your weight lifting routine?
  • heikejacob4
    heikejacob4 Posts: 38 Member
    AMAZING.
    You look just incredible.

    What is your weight lifting routine?

    +1

    I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.
  • RockWarrior84
    RockWarrior84 Posts: 840 Member
    congrats, you look awesome.

    awesome seeing girls who love to lift
  • pettychia
    pettychia Posts: 109 Member
    AMAZING.
    You look just incredible.

    What is your weight lifting routine?

    +1

    I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.

    I'm following the program at bonytobombshell.com. They're not-quite launched (I was a beta tester) but they'll be rolling it out soon. It's meant for beginners and it works!
  • california_haley
    california_haley Posts: 220 Member
    You look so great! Good job! :)
    I miss lifting so much. My older brother was my gym buddy and we lifted together it was so great, but sadly i cant till im cleared after my son is born.
  • KCoolBeanz
    KCoolBeanz Posts: 813 Member
    AMAZING.
    You look just incredible.

    What is your weight lifting routine?

    +1

    I want to start lifting but I don't know how to start, and I'm a little nervous about looking like a noob at the gym.

    There are lots of programs - do some looking up on the interwebz. Stronglifts and Starting Strength are good places to begin. Also, check in with a trainer to help them pad it with assistance exercises, and make sure your form is correct :-)
  • allisonjforsyth
    allisonjforsyth Posts: 105 Member
    This is awesome!! You look amazing! MFP girls who lift are so inspirational!! I need to do this!!!
  • pettychia
    pettychia Posts: 109 Member
    This is awesome!! You look amazing! MFP girls who lift are so inspirational!! I need to do this!!!

    Aw thanks :) You can do it!
  • donohoe4
    donohoe4 Posts: 76 Member
    Great results! Way to go!!
  • VanessaRudden
    VanessaRudden Posts: 198 Member
    Well Done -Looking Great!
  • dmike03
    dmike03 Posts: 14 Member
    You look incredible!
  • spicy618
    spicy618 Posts: 2,114 Member
    Congrats!!!

    You are the Bomb! Girl. Good for you!

    Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.

    I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.

    You are really an inspiration. :flowerforyou:

    For me, at my age, I know it will take a lot longer. :wink:
  • jeschauvin
    jeschauvin Posts: 20
    You go, girl! Wonderful results.
  • actiontime26
    actiontime26 Posts: 67 Member
    you look great! I love lifting weight! Your body really respond to that kind of workout. I'm waiting to lose about 15lbs and I get in to heavy lifting like you. With that result, I can't wait.
  • ericzanetti
    ericzanetti Posts: 41 Member
    I started weight training in September after I'd lost 65 pounds and ended up "skinnyfat." Still kind of flabby but with a low-normal BMI. Here's what 6 months of heavy weight training has done. There is only a -4.5 lb difference between the first photo and the last; I lost a bunch of fat and gained a ton of muscle and got smaller, tighter, and leaner.

    I lift heavy, smartly. 3x/week for an hour at a time. Very little cardio. I've built enough muscle that my metabolism has skyrocketed; I have lost another 3 lbs since that last pic without meaning to and have bumped my target calorie range to 2650 this week to try and stop the loss (I'm actually attempting to bulk; my backside still has a lot of work to do).

    So: this is what hard, heavy weightlifting can do for a skinnyfat lady with no experience. If I can do it, so can you.

    Screen_Shot_2014_04_10_at_4_58_16_PM.png

    :flowerforyou:
  • Super_Amy
    Super_Amy Posts: 97 Member
    Inspirational
  • pettychia
    pettychia Posts: 109 Member
    Congrats!!!

    You are the Bomb! Girl. Good for you!

    Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.

    I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.

    You are really an inspiration. :flowerforyou:

    For me, at my age, I know it will take a lot longer. :wink:

    Aw thanks for your comments! I don't know what age you are, but I'm 35 -- no spring chicken :)

    I'm not familiar with NROLFW or 5 x 5, I follow the advice of my trainer (see: bonytobombshell.com). It's 3 workouts per week, each full-body but with different lifts. Every 5 weeks the routine changes. Here is what I was lifting in my last week before that final pic was taken:


    Deadlift: 5 x 135 lbs x 2 sets; 3 x 155 lbs x 2 sets; 1 x 165 lbs x 1 set
    Half-kneeling shoulder press: 8 x 22.5 lbs x 4 sets
    Offset dumbbell step-up: 15 x 40 lbs x 1 set; 15 x 35 lbs x sets
    Supinated seated row: 15 x 80 lbs x 3 sets
    Glute bridge (light): 12 x 210 lbs x 4 sets
    Ab wheel rollouts: 8 x 2 sets (day 1); 5 x 3 sets (day 3)
    Front squat: 4 x 125 lbs x 3 sets; 5 x 125 lbs x 2 sets
    Chin up: 6, 5, 5, 5, 4
    Glute bridge (mid): 8 x 255 lbs x 4 sets
    Dumbbell incline bench: 8 x 22.5 x 1 set; 5 x 25 lbs x 1 set; 10 x 22.5 x 1 set
    Waiter carry: 30 steps x 30 lbs x 2 sets
    Standing palloff press: 7 breaths x 80 x 2 sets on the FreeMotion which I think is actually 40 lbs
    Corset clench: 10 reps
    Glute bridge (heavy): 4 x 295 lbs x 5 sets
    Bench press: 4 x 95 lbs x 1 set; 4 x 90 lbs x 4 sets
    Back squat: 6 x 125 lbs x 3 sets; 12 x 115 lbs x 1 set; 15 x 95 lbs x 1 set

    Since then, I've dropped a little bit on some of the weights since I had to take 2.5 weeks off from the gym because I got strep throat.
  • Praying_Mantis
    Praying_Mantis Posts: 239 Member
    Nicely done!
  • caitlinheffern94
    caitlinheffern94 Posts: 1
    how did you initially lose 65 pounds?
  • iRun_Butterfly
    iRun_Butterfly Posts: 483 Member
    Just amazing! My motivation to keep on lifting!
  • FranticPhil
    FranticPhil Posts: 5
    Amazing.
    I hope that this will show many women that weight lifting isn't gonna make them look like bodybuilders all of a sudden.
  • pettychia
    pettychia Posts: 109 Member
    how did you initially lose 65 pounds?

    Tracking, tracking, tracking. Counting every calorie. I measured everything (and do still) -- using cups and spoons, not a scale like a lot of people advocate. I'm sure scales are more accurate but I didn't have any trouble with using measuring cups & spoons. And for exercise I did the elliptical about 3x / week for 40 minutes at a time.
  • pettychia
    pettychia Posts: 109 Member
    Amazing.
    I hope that this will show many women that weight lifting isn't gonna make them look like bodybuilders all of a sudden.

    I know! I just read some quote from Tracy Anderson that said "women should never lift more than 3 pounds." HAH as if. http://willlevy.com/tracy-anderson-a-charlatan-and-a-stain-on-the-fitness-profession/
  • fredgiblet
    fredgiblet Posts: 241 Member
    I need more pictures for...science...yeah...that's it, science...
  • kagevf
    kagevf Posts: 509 Member
    awesome ! great job !
This discussion has been closed.

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