Wanted: Started Heavy Lifting More then 50 lbs from Goal

Everyone says to start now, so I did. I'm really enjoying it! I have about 50~ pounds to "normal" and ~70 to my ideal goal weight in my head.

Plus, I think that a good part about being heavier when you start is that your body is already used to carrying around a lot of excess weight so it's almost easier than waiting.

The sooner you start resistance training, the better. Many women (and men too) focus entirely on weight loss, and they end up losing a lot of lean mass along with the fat. You'll look better, and you'll have an easier time maintaining, if you can hold on to your muscle.

You don't have to worry about bulking up and getting huge if you're maintaining a calorie deficit. I wish that were a problem! I gained strength while losing weight, but at a certain point those gains became very small because it's so hard to build muscle and burn fat at the same time. The purpose of resistance training during weight loss is to maintain strength. You don't want to end up skinny but weak!

I've just started lifting again today after a 3 month (not my choice) hiatus. I'm not pushing myself to do more than I physically am able to right now, but when I got into it a while back, I could definitely feel a difference, so I agree with those who say to start early.

I'm currently 92 pounds from goal, but I'm not waiting.

Think of it this way...I started lifting AT my goal weight and size (8). I didn't intend to lose fat, weight, or get smaller. I just wanted to get stronger.

A year later, I am down 10lbs and tried on a size 2 the other day (the pants buttoned but didn't zip). I made that progress without drastically changing my diet or caloric intake. If you eat at a deficit, lift, and continue with cardio, you should be able to get good results with 50lbs left to lose.

I would say that if you want to start do it. But I waited until I hit goal (or even under actually), and I'm glad I did. And my trainer is looking for my husband to get to at least 15%BF (or lower) before having him start lifting heavy. I think it's that your body will most efficiently build muscle in a calorie surplus. Sure, it can take from your fat stores, but not as efficiently as from food directly. So waiting to hit goal (or less) then getting to overeat to build the muscle can be better. BUT, like I said, it's fun and if you want to start sooner, go for it!

people who don't lift while eating at a deficit will lose 28% more lean muscle during their weight loss on average then people who do lift thru out there weight loss. And its a lot harder to regain that lost lean muscle as a result of eating at a deficit then it is to lose body fat. Not lifting during their weight loss journey is the main reason most people are not happy with the way they look once they reach and even surpass their weight loss goal.

Yes retaining as much LM. as possible is very important especially when eating at a deficit for such a long period of time. Its the difference between being thrilled with the way you look once you reach your goal and being very disappointed with your appearance because you look like a jellyfish.

I agree that lifting heavy from the beginning is the way to go, and didn't slow weight loss for me at all. Even if lifting slows your losses temporarily, it will make up for the lbs in inches instead, which is even better!
I started off with strength training first, as soon as I started this process at the end of January (with a personal trainer, as I had no idea what I was doing - didn't even know how to do a squat! I would recommend a few training sessions to anyone in the beginning, just to make sure you know how to do the exercises with good form, and without hurting yourself. It has been invaluable to me, and I would not have pushed myself so hard without him). I was shocked to find that I actually really enjoy the weight lifting part, though, and look forward to my lifting days! I do cardio too, just to burn extra calories faster and speed the weight loss, but really attribute my new shape to the weight training.
In the beginning I was only working with body weight exercises, and could barely do one push-up. Now, 6 months later, I can even do chin-ups, I can squat with at least 80 lbs, bench press 95, and swing a 40lb kettlebell! Back in February I wouldn't have believed I would ever be able to do even half of that. And my body has never looked or felt this good or strong. I'm down 50 lbs, at least 15% body fat (I know I was at least 50% when I started, and am down to about 34% now that I'm not too embarrassed to measure it(, and it's still going down every month, and my BMI has gone from about 38 to just under the 'obese' line, at 29.9!
I would recommend strength training to anyone, at any weight or fitness level. Best of luck to you!

My before and current - January 30, 2014, at 242 lbs and July 24, 2014, at 194 lbs:





and a monthly timeline photo too:

I started lifting a few months after I started trying to lose weight (again). I love lifting, and it is one of the things that have sustained my will to lose weight. Unfortunately, after several vacations this summer and overall unwillingness to eat in my calorie goals, I've taken a few steps backwards, but it's been easy for me to keep getting into the gym to lift.

I did strong lifts 5x5 for a little over a year, and there is a wonderful group here that makes it easy to understand the program and a TON of information and help. I now am doing bootyful beginnings from Strong Curves, and I'll soon move on to the advanced lifting program from the same book.

Here is my progress so far (I still have another 30-40lbs that I want to lose):

Ummmmmmm this might just be the best thread I've ever seen......I have had all of the same questions as OP about lifting...unsure where/how to start and I also thought many of the women who lift heavy had a smaller amount of weight to lose.

I am SO. SO. SO. inspired by you all!!


:drinker: :bigsmile: :noway: :flowerforyou:

Do lift sessions and follow up with cardio. It will make your body stay in burning mode to repair and build muscle hours after your exercise routine has stopped. Unlike cardio alone which exercise burning ceases when the cardio ceases.

For lean muscle lower weight/higher reps
For bulk muscle higher weight/lower rep
Cardio after for longer caloric burn.

Advice given to me by my friend Gene Labrada (school friend of many years who is also active owner and trainer in his brothers company) who is also the brother of Lee Labrada (of Labrada nutrition-former world class bodybuilder). I trust this advise and see it work everytime I hit a plateau. I add about 5-10 pounds and then do cardio and the inches melt off.