lifting heavy and weightloss…

Lola7791
Lola7791 Posts: 85 Member
in Fitness and Exercise
I have a good bit to lose. I have always been afraid of lifting but have read a lot about how it really aides in fat/weight loss. Hoping to see those results. O

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    do it!

    look into programs like starting strength, strong curves and strong lifts. these have beginner programs where the moves are pretty standard and basic and will give you a complete workout that you can use to build a baseline of strength.

    my advice would be to measure your loss more with a tape measure, how your clothes fit and the way you look rather than the scale. that's because (i've found) that with lifting i usually see the results those ways more so than on the scale. eventually the scale catches up, but i stopped weighing myself weekly and only do it 6-8 weeks. otherwise i *know* that i've lost fat because i can see it sometimes it takes the scale to show it and i cant be having my emotions played with like that :grumble:

    another piece of advice is about the calorie deficit you keep. depending on how quickly you progress through your weights and how quickly you get to where it's a lot of work to complete your 5 reps, then you'll find that keeping a 1000 calorie deficit will be impossible. swo if that's what you're doing you might want to start thinkig about what you'd want to do when that happens, either dropping to 10% below your TDEE (and slowing your loss) or cutting down the strength sessions. i personally chose to do the latter.
  • JaymeBalesFitness
    JaymeBalesFitness Posts: 11 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!
  • rebeccaplatt21
    rebeccaplatt21 Posts: 175


    my advice would be to measure your loss more with a tape measure, how your clothes fit and the way you look rather than the scale. that's because (i've found) that with lifting i usually see the results those ways more so than on the scale. eventually the scale catches up, but i stopped weighing myself weekly and only do it 6-8 weeks. otherwise i *know* that i've lost fat because i can see it sometimes it takes the scale to show it and i cant be having my emotions played with like that :grumble:


    totally needed to see this today!!^^ and i'm in for other answers too!!
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-work-out-570888

    Here are my personal pictures and how-to. The main thing is to START NOW. You'll hear it over and over again. I only wish I had started sooner.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Yes do it..but don't do it for weight loss...do it for muscle retention.

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    LIfting heavy and getting in your protein will help preserve as much muscle as possible while losing fat.

    Often times I think women start lifting thinking they are going to get shredded in a short time and you don't.

    Your deficit creates your fat loss, the lifting maintains the muscle and without lifting or some form of resistence training the weight lost is fat and muscle.

    Another caveat to lifting is that you will retain water/glycogen in the muscles...which masks weight loss but don't fret. If you are consistent with your deficit you will lose it just might not look like it at that moment.

    http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

    The other thing is this...lots of women start lifting and if gives them a feeling of empowerment which is great and they want to keep going heavier and heavier and get those plates on that bar....being in a deficit is counter intuitive at a point to gaining strength and you have to choose at that point what is most important....losing the weight or gaining the plates.

    If you can get past the things above there are lots of very successful women lifers here that give great advice and will help whenever they can....it's a great path and I wish I had started down that path a lot earlier than I did.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour

    but if you are 120 LBM (not all of it is muscle I know ) but for arguments sake lets say 60 of that is muscle...well the math says...360 calories an hour more...that's a lot...
  • SeptemberLondon
    SeptemberLondon Posts: 151 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!
    THIS!
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour

    but if you are 120 LBM (not all of it is muscle I know ) but for arguments sake lets say 60 of that is muscle...well the math says...360 calories an hour more...that's a lot...

    ...That's in addition to what she already has. She's not gonna gain 60 lbs of muscle.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour

    but if you are 120 LBM (not all of it is muscle I know ) but for arguments sake lets say 60 of that is muscle...well the math says...360 calories an hour more...that's a lot...

    ...That's in addition to what she already has. She's not gonna gain 60 lbs of muscle.

    this...

    and aww man i hope this doesnt discourage the OP, but she is not got to be gaining dozens of pounds of muscle unless she is working at it for a very long time AND working n bulk cycles where she eats over maintenance.


    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
    Let’s put that in perspective: over a full year of training, assuming the trainee is doing everything right, that’s 26 pounds of the good stuff for men (13 pounds for women). Which, if you think about it, actually isn’t that awful. It’s simply awful compared to what people think they are going to get based on the false promises in the magazines (or the claims of drug using bodybuilders).
    That assumes that half-pound is gained week-in, week-out for the entire year. Oddly, and somewhat tangentially, it usually doesn’t work that way. Trainees may go a long time with no measurable gains and then wake up several pounds heavier seemingly overnight. I have no idea why, that’s just how it usually works.
    I’d note that, under the right conditions (usually underweight high school kids), much faster rates of gain are often seen or reported. But these tend to be exceptions to the rule more than the norm and since I’m usually writing for the average male trainee who’s not 15 years old with raging hormones, I don’t consider those values very illustrative. And, occasionally, when the stars are right, and everything clicks, a true one pound per week of muscle mass gain may be seen for short periods. But again, that tends to be the exception.
    Let me reiterate: the average male trainee is doing well to gain about 1/2 pound muscle per week, 2 pounds per month or about 24-26 pounds per year. I’d note that that will generally only happen in the first year of training and things slow down after that. A female may be gaining about half that much, 1 pound per month of actual muscle tissue or 10-12 pounds per year. I know it sucks but that’s reality.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    http://www.myfitnesspal.com/blog/fivethreeone/view/how-did-i-work-out-570888

    Here are my personal pictures and how-to. The main thing is to START NOW. You'll hear it over and over again. I only wish I had started sooner.

    I only wish I had started sooner. :flowerforyou:
  • DavPul
    DavPul Posts: 61,406 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour

    That number actually seems too high. If a person gained 10 pounds of muscle they'd be burning an additional 1000+ per day, assuming a lower burn rate while sleeping or completely sedentary. But even if we cut your number in half that's still a significant increase in metabolic rate.
  • Vini9
    Vini9 Posts: 343 Member
    Of course bumping for the links ;)
  • Azdak
    Azdak Posts: 8,281 Member
    People that lose weight primarily through lifting are: lifting a lot and thus aggregating some kind of calorie burn, consistently adherent to their diets, and often doing some cardio.

    In other words, they are maintaining a long-term calorie deficit. Lifting is essential to success IMO, but it doesn't have some magic fat-burning power.

    Interestingly enough, I was reading a recent study that did a meta-analysis of weight loss studies done since 2010 and comparing the effects of aerobic and resistance training on visceral adipose tissues. Overall, aerobic exercise had a positive effect on the loss of VAT whereas resistance training did not (per the abstract). Studies like this are not definitive, but they do weed out the noise of anecdotal testimonies; and at the very least point out that reality is not as black and white as the popular fitness trends would have you believe.

    Obesity Review 2012 Jan; 13(1):68-91.
  • Azdak
    Azdak Posts: 8,281 Member
    DO IT DO IT DO IT!!!

    The more muscle you have the more fat you burn, even at rest.

    AND the more you can eat, the leaner you look, and the more easier life becomes.

    Don't wait until you "hit your goal weight".

    DO IT NOW!

    actually a pound of muscle only burns like an additional 6 calories per hour

    but if you are 120 LBM (not all of it is muscle I know ) but for arguments sake lets say 60 of that is muscle...well the math says...360 calories an hour more...that's a lot...

    First of all, no one that size would have 60 lb of muscle. The commonly accepted number theses days is 6 cal per pound of muscle PER DAY, not per hour. And it's actually only 4 net calories extra, since a lb of fat burns 2 cal/day.

    So 25 lbs of muscle would net you 100 calories a day--which is not insubstantial but which is only a fraction of what is sometimes claimed. And not that many people will ever add 25 lb of muscle.
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    I didn't think I had a LOT of fat to lose. I started lifting when I was around a size 8.

    I've lost 10lbs and put on a pair of size 2 jeans yesterday (they buttoned but didn't zip). The only thing I would do differently is start sooner. Get the New Rules book and just start...
  • Lola7791
    Lola7791 Posts: 85 Member
    I'm not looking for a miracle. I have a lot of extra weight and am hoping to ward off some of the saggy skin.

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