CANT UNDERSTAND ABOUT WEIGHT LIFTING FOR WOMEN :(

2

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    ok so i will do weight lifting+ deficit calories...when the fat will be off i will start with a surplus calories...

    i thought it was more complicated :)
    another thing: How can i calcolate my body fat % and my lean body mass % ?=)

    Bod pod or Dexa scan. Those I read are the more reliable cost related options.
  • lunanana50
    lunanana50 Posts: 32
    ok so i will do weight lifting+ deficit calories...when the fat will be off i will start with a surplus calories...

    i thought it was more complicated :)
    another thing: How can i calcolate my body fat % and my lean body mass % ?=)

    Bod pod or Dexa scan. Those I read are the more reliable cost related options.

    is that a dop pod ?? where can i find it ??

    http://www.nutritionrx.ca/wp-content/uploads/2011/11/bodpod.jpg
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    ok so i will do weight lifting+ deficit calories...when the fat will be off i will start with a surplus calories...

    i thought it was more complicated :)
    another thing: How can i calcolate my body fat % and my lean body mass % ?=)

    Bod pod or Dexa scan. Those I read are the more reliable cost related options.

    is that a dop pod ?? where can i find it ??

    http://www.nutritionrx.ca/wp-content/uploads/2011/11/bodpod.jpg

    I have no idea for you. Google it in your area. College in my area offers service to the public for bod pod.
  • lunanana50
    lunanana50 Posts: 32
    Look at that :

    If you are not strength training and still consuming lots of carbohydrates, you will most likely be losing muscle along with fat, which is not optimal but will help you lose body fat.

    from nerdfitness.com

    so will i loose muscles ???:(
  • weightliftingdiva
    weightliftingdiva Posts: 522 Member
    Look at that :

    If you are not strength training and still consuming lots of carbohydrates, you will most likely be losing muscle along with fat, which is not optimal but will help you lose body fat.

    from nerdfitness.com

    so will i loose muscles ???:(

    Eat an adequate amount of protein and lift in order to preserve muscle mass.

    Don't overthink it.
  • lunanana50
    lunanana50 Posts: 32
    Everywhere i read : "you have to lift heavy weight"
    but weight is a subjective thing.

    what weight is heavy ?
    Taking into consideration that i've just started lifting weights ?
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    but if i eat less and i workout more...Won't i feel tired ? and Will i build muscle ?

    No you will not build muscle mass in your legs on a calorie deficit.

    correct. however you can get stronger while lifting on a calorie deficit. you will also burn fat while strength training on a calorie deficit.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Everywhere i read : "you have to lift heavy weight"
    but weight is a subjective thing.

    what weight is heavy ?
    Taking into consideration that i've just started lifting weights ?

    if you can lift it about five times and feel like you're really really struggling that last two reps, then you know it's heavy.

    for some people that "heavy weight" might just be a five pound dumb bell (for certain exercises). trust me, you're stronger than you think. girl i know was just starting to lift with some kettlebells and deadlifting 90 pounds. after a few weeks i told her to slap on some big girl plates (45's) on either side, and she was so intimidated, but managed to dead lift 135 for 3 reps.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Hi, I'm in the exact boat as OP as far as the legs. Thanks for the awesome information everyone! There is a lot of conflicting information out there as I keep hearing I can't build muscle in a deficit. From the comments I'm hearing here, I'm getting that you CAN.
  • George_Baileys_Ghost
    George_Baileys_Ghost Posts: 1,524 Member
    If you add muscle but don't lose fat, yes those areas will be bigger. The idea is to lose the fat.
    '

    Or the idea is do both.
    I suggest just lift heavy in a calorie deficit till your legs are small enough.

    This
  • Meerataila
    Meerataila Posts: 1,885 Member

    Or the idea is do both.
    I suggest just lift heavy in a calorie deficit till your legs are small enough.
    this ^

    I thought this was really, really hard to do, which is why a lot of people bulk then cut. Is it not as hard as I've read to build some muscle while losing fat, or is it simply for health and to strengthen the muscle and better preserve what one already has?
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    Everywhere i read : "you have to lift heavy weight"
    but weight is a subjective thing.

    what weight is heavy ?
    Taking into consideration that i've just started lifting weights ?

    Heavy is highly subjective. For most people, your lower body will be a lot stronger, i.e. able to lift a lot more weight than with your upper body. Pick a beginner's lifting programme (Strong Curves, Stronglifts 5x5, AllPro, Starting Strength). Test your 1RM (weight you can do only one repetition with) by picking up a weight, performing an exercise to failure (!) and entering the data for example here: http://www.naturalphysiques.com/18/one-rep-max-calculator Start with around 75 % of your 1RM and increase the weight progressively.
    There is a lot of conflicting information out there as I keep hearing I can't build muscle in a deficit. From the comments I'm hearing here, I'm getting that you CAN.
    No, you cannot. You can preserve muscle and increase strength, however.
  • lunanana50
    lunanana50 Posts: 32
    ok thank to all people who answer to me :flowerforyou:

    I was worries because on a website i've read that if you eat in deficit but not lift heavy weight you will "loose" your muscles...and it the thing that i dont want :)

    So i havet to worry about....i feel if the weight is heavy from me or not :)

    Another important thing it's the alimentation
    how many calories have i do eat ? are 1500 enough ?
    and how many grams/proteins of carbs have i do eat ?
  • lunanana50
    lunanana50 Posts: 32
    if you can lift it about five times and feel like you're really really struggling that last two reps, then you know it's heavy.

    for some people that "heavy weight" might just be a five pound dumb bell (for certain exercises). trust me, you're stronger than you think. girl i know was just starting to lift with some kettlebells and deadlifting 90 pounds. after a few weeks i told her to slap on some big girl plates (45's) on either side, and she was so intimidated, but managed to dead lift 135 for 3 reps.

    i know, When i workout at the gym i get embarrassed because i'm the only woman in the "weight zone" xD
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    I was worries because on a website i've read that if you eat in deficit but not lift heavy weight you will "loose" your muscles...and it the thing that i dont want :)
    Well, yes, you will. If you lose weight, you will always lose some muscle as well but strength training plus eating enough protein plus creating only a small deficit will at least help to minimise muscle loss.

    Read http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants and all the links posted there.
  • lunanana50
    lunanana50 Posts: 32
    I was worries because on a website i've read that if you eat in deficit but not lift heavy weight you will "loose" your muscles...and it the thing that i dont want :)
    Well, yes, you will. If you lose weight, you will always lose some muscle as well but strength training plus eating enough protein plus creating only a small deficit will at least help to minimise muscle loss.

    Read http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants and all the links posted there.

    yes, i've already read this :) so i will loose muscles but not a lot
  • splashtree2
    splashtree2 Posts: 277
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.
  • lunanana50
    lunanana50 Posts: 32
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.

    thank you for this information :) my gym also offer a yoga couse :)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.

    thank you for this information :) my gym also offer a yoga couse :)

    yoga is great for stretching, for body weight work. it's a wonderful alternative to other exercise, and can be relaxing and hard at the same time.

    but it can not lengthen a muscle. a muscle is connected to two fixed points.
  • lunanana50
    lunanana50 Posts: 32
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.

    thank you for this information :) my gym also offer a yoga couse :)

    yoga is great for stretching, for body weight work. it's a wonderful alternative to other exercise, and can be relaxing and hard at the same time.

    but it can not lengthen a muscle. a muscle is connected to two fixed points.

    yes i know that weight lifting wont make me taller but women with good body "look" taller i don't know why.
    Maybe my eyes have something wrong :)
  • lunanana50
    lunanana50 Posts: 32
    i always read that counting calories is important and NECESSARY but i cant.
    For me is imposible to calcolate the exact amout of calories per day.
    For example if i eat some pieces of watermelons.....how can i know how many calories they have got ?
    Sometimes i dont find the nutritive value on the food

    How can i do ??
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I believe what the trainer was trying to say is that you shouldn't be upset if your legs look bigger for a while. Lifting weights will build muscle, but it might take a month or so to lose some of the fat. Be patient and trust that your legs WILL get smaller.

    I've been working with a trainer for most of 18 months now. In the beginning, my legs looked horrible. But the next month they looked much better. A few months ago my trainer (a 20 yo bodybuilder) looked at me one day and told me I have really nice thighs :blushing:
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    Shoot! I love it!

    My trainer says his boss (a powerlifter) is the only woman he knows who can out squat me at our gym. People (especially older women) have been known to blatantly stop and stare while I'm lifting with my trainer. It bugged me in the beginning, but then I realized that I am breaking stereotypes. I'm a short, obese, old (almost 40) lady kicking serious booty in the weight room. He scales things for me a little, but generally trains me "like a man"...or so several women have told me:laugh:
  • lunanana50
    lunanana50 Posts: 32
    I believe what the trainer was trying to say is that you shouldn't be upset if your legs look bigger for a while. Lifting weights will build muscle, but it might take a month or so to lose some of the fat. Be patient and trust that your legs WILL get smaller.

    I've been working with a trainer for most of 18 months now. In the beginning, my legs looked horrible. But the next month they looked much better. A few months ago my trainer (a 20 yo bodybuilder) looked at me one day and told me I have really nice thighs :blushing:

    Yes but if i do a deficit diet + weight i will lose fat and then i want to start a surplus diet to build muscles :)
    And what type of diet have you done ??
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.

    thank you for this information :) my gym also offer a yoga couse :)

    yoga is great for stretching, for body weight work. it's a wonderful alternative to other exercise, and can be relaxing and hard at the same time.

    but it can not lengthen a muscle. a muscle is connected to two fixed points.

    yes i know that weight lifting wont make me taller but women with good body "look" taller i don't know why.
    Maybe my eyes have something wrong :)

    it's from their posture. they're confident in their body and they stand a little taller.
  • lunanana50
    lunanana50 Posts: 32
    To run or walk at a good pace will help but also yoga cause it stretches very much the muscles giving a shape of long ones, i would suggest cause i tried on me and it works.

    thank you for this information :) my gym also offer a yoga couse :)

    yoga is great for stretching, for body weight work. it's a wonderful alternative to other exercise, and can be relaxing and hard at the same time.

    but it can not lengthen a muscle. a muscle is connected to two fixed points.

    yes i know that weight lifting wont make me taller but women with good body "look" taller i don't know why.
    Maybe my eyes have something wrong :)

    it's from their posture. they're confident in their body and they stand a little taller.

    yes you right :)
  • lunanana50
    lunanana50 Posts: 32
    i havent specificated my weight (54 kg) and my height (1.68).
    Can i still do a deficit diet+ weight training (to reduce my body fat %) and after begin a surplus diet+weight training ??
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    Ok, so you clearly don't need to lose weight but should do a recomp instead. The way I understand it that basically means eating at maintenance and lifting heavy. Since you're completely new, you can expect some newbie gains there. Make sure you get enough protein and you could have a look at this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress- They know their stuff.
  • JoRocka
    JoRocka Posts: 17,525 Member
    i know, When i workout at the gym i get embarrassed because i'm the only woman in the "weight zone" xD

    why would you be embarrassed by that?
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    I carried a lot of fat in my legs, I eat between 1200 and 1400 calories a day to lose fat, I run 3 to 5 miles almost every day for overall health and lift twice a week using Stronglifts 5x5s because it makes my body look good. My legs are getting smaller and like another mentioned above, the muscle that I already had, is coming through. You won't find a woman on this site that lifts that won't say they wish they started sooner. I had already lost about 45 lbs when I started to lift. I have only lost a few more lbs, but I have lost about 7 inches, most of which has been in my waist, hips and thighs. Those places are my fat holding zones and I'm so happy about how they are looking in such a short time lifting.

Categories