Results from weight training
jrline
Posts: 2,353 Member
How Long does it take to see noticeable results from weight training? I have been weight training since April and not seeing much toning progress. I have maintained being down 100lbs from my heaviest weight in this time frame.
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Replies
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What kind of lifting have you been doing?
Have you been doing a progressive overload style of lifting?
Have you tracked things?
Adequate protein?
Have you set goals in the gym for various lifts, and met those goals?
What are you hoping for?0 -
I've been benching, curls, squats, sit ups, push ups, crunches, pull ups, etc
I am benching now what was my max when I started so a 25% increase. I am just hoping to look more toned feel like I still have too much of a gut. I am an active jogger I am not giving that up but hoping to be a better runner by being better physically fit in general.
Thanks0 -
Are you following a programme? If not, what guidelines are you following?
ETA: Have you researched some of the more popular programmes on MFP. The two I see most usually mentioned is Stronglifts 5x5 and NROLFW (New rules of lifting for women, but apparently men can lift too, so the book is equally applicable).0 -
How many sets? how many reps?
Where are the Deads? and the OHP?
Are you lifting heavy? are you increasing the weight each workout?
Are you following a standard program?
It took me about 4-6 months before I saw any real difference but it wasn't significant...I would say in the last 6 months (brings me to a year of lifting) is when I have seen the most changes esp this summer.0 -
Also Im sure you are aware weights will not make you look more toned lowering your bodyfat will. The only way to accomplish that is to eat at a calorie deficit. Im sure you know this.0
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I agree with PPs who say to follow a structured program. Lift heavy for low reps.
On that note, I started StrongLifts 5x5 in March and I could see noticeable differences within a month.0 -
I've been benching, curls, squats, sit ups, push ups, crunches, pull ups, etc
I am benching now what was my max when I started so a 25% increase. I am just hoping to look more toned feel like I still have too much of a gut. I am an active jogger I am not giving that up but hoping to be a better runner by being better physically fit in general.
Thanks
Hmmm.....
My personal opinion, you need to choose one....
jogging or a muscular/defined/lean look.....
I don't see many people who do both have the look you are wanting.....
I think you can achieve it, while doing both, but it will take a more focused effort (IMO)
And plus you caloric intake will need to go up.
I would say do 4 days of weight lifting.
2 days of jogging,
1 day of rest.
I would also say make sure you are doing compound lifts as a staple of your workouts
So squats, bench press, shoulder or Over head press, chin/pull ups, dips, dead lifts....
Take a look at StrongLifts 5x5....
Make sure your protein is adequate....my recommendation (again my opinion)
Protein at 1.0 - 1.2 gr / pound of body weight per day......
Fats at 0.4 gr / pound of body weight
Carbs can make up the rest of your total caloric intake for the day......
Seeing as how you want to do weights and jogging, then you will need a fair amount of carbs.
If you are still wanting to lose weight....I might would consider TDEE - 10% for your daily caloric intake.0 -
I'll just quote this instead of typing the same thing...I've been benching, curls, squats, sit ups, push ups, crunches, pull ups, etc
I am benching now what was my max when I started so a 25% increase. I am just hoping to look more toned feel like I still have too much of a gut. I am an active jogger I am not giving that up but hoping to be a better runner by being better physically fit in general.
Thanks
Hmmm.....
My personal opinion, you need to choose one....
jogging or a muscular/defined/lean look.....
I don't see many people who do both have the look you are wanting.....
I think you can achieve it, while doing both, but it will take a more focused effort (IMO)
And plus you caloric intake will need to go up.
I would say do 4 days of weight lifting.
2 days of jogging,
1 day of rest.
I would also say make sure you are doing compound lifts as a staple of your workouts
So squats, bench press, shoulder or Over head press, chin/pull ups, dips, dead lifts....
Take a look at StrongLifts 5x5....
Make sure your protein is adequate....my recommendation (again my opinion)
Protein at 1.0 - 1.2 gr / pound of body weight per day......
Fats at 0.4 gr / pound of body weight
Carbs can make up the rest of your total caloric intake for the day......
Seeing as how you want to do weights and jogging, then you will need a fair amount of carbs.
If you are still wanting to lose weight....I might would consider TDEE - 10% for your daily caloric intake.
btw, i noticed results within the first 2 months from lifting...but i was eating enough to gain muscle. You gotta lift hard and heavy and eat enough if you want your muscles to grow. Keep trying to pick up more weight and more reps and your body will realize that it needs to grow. Keep lifting the same weight and the same reps...your body will feel content. Push past the pain and grow!0 -
I am down to my BMI for the first time in 20 years. So I don't want to lose any additional weight. I run races from 5k-15k and am signed up for a half marathon in February. I do three sets of 10 of 80% of my max weight. I am not trying to be a big body builder(beefcake as Cartman from south park says). Just want to be more toned in general. I try to keep my calories around 2,200-2500 a day netting about 1800-1900 after exercise.0
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I am down to my BMI for the first time in 20 years. So I don't want to lose any additional weight. I run races from 5k-15k and am signed up for a half marathon in February. I do three sets of 10 of 80% of my max weight. I am not trying to be a big body builder(beefcake as Cartman from south park says). Just want to be more toned in general. I try to keep my calories around 2,200-2500 a day netting about 1800-1900 after exercise.
At this point you are prolly way to low on calories....
Like I said you will need to pick something.
You will not be some "beefcake", that only is gonna come with time, and a caloric surplus.
Look at me, lifting for almost 20 yrs....I don't think I would pass as a beefcake.
Again, I stand by what I posted above.....
If you want to do the jogging, and have the lean/defined look....
you will have to eat enough to be able to do both, and not have the cardio you are doing eat into your muscle.
Which I kinda think at this point is what is happening with you.....
all the running / training you are doing, is dipping into muscle for energy.....
I need more stats to get a better idea...like height and weight,
age is 40?
but I think caloric intake may be too low for you right now.
You are gonna have to be very focused on your logging of stuff...food/weight/training0 -
I am down to my BMI for the first time in 20 years. So I don't want to lose any additional weight. I run races from 5k-15k and am signed up for a half marathon in February. I do three sets of 10 of 80% of my max weight. I am not trying to be a big body builder(beefcake as Cartman from south park says). Just want to be more toned in general. I try to keep my calories around 2,200-2500 a day netting about 1800-1900 after exercise.
What you are doing all around will keep you having a "runners body" meaning lean, you are not going to turn into a "big body builder" by following the programs that everyone has mentioned. But you are honestly, just spinning your wheels in the gym with what you are doing now. Basically you have two choices, like Mity said focus on lifting to get that more "defined" look or keep jogging. Can't blame you to keep jogging if it is what you love, also without knowing your stats, I would guess you should be netting the 2,200 to 2,500 after exercise.0 -
@MityMax86
Look at me, lifting for almost 20 yrs....I don't think I would pass as a beefcake.
I think all those hot women on your Friends list would disagree! LOL:laugh:0 -
@MityMax86
Look at me, lifting for almost 20 yrs....I don't think I would pass as a beefcake.
I think all those hot women on your Friends list would disagree! LOL:laugh:
:laugh: :laugh: :laugh:
WHen I think beefcake, I think Arnold or something along those lines.
I don't fall into beefcake territory.........yet. Working on that.
i.e. ~190# and 8% BF for my height0 -
I saw a noticeable difference in a few weeks. Maybe you need to reevaluate your program.0
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I am 40, 5'9", and 160lbs
I enjoy jogging and working out and will not allow myself to go back to my fatass that I was.0 -
I've been benching, curls, squats, sit ups, push ups, crunches, pull ups, etc
I am benching now what was my max when I started so a 25% increase. I am just hoping to look more toned feel like I still have too much of a gut. I am an active jogger I am not giving that up but hoping to be a better runner by being better physically fit in general.
Thanks
Hmmm.....
My personal opinion, you need to choose one....
jogging or a muscular/defined/lean look.....
I don't see many people who do both have the look you are wanting.....
I think you can achieve it, while doing both, but it will take a more focused effort (IMO)
And plus you caloric intake will need to go up.
I would say do 4 days of weight lifting.
2 days of jogging,
1 day of rest.
I would also say make sure you are doing compound lifts as a staple of your workouts
So squats, bench press, shoulder or Over head press, chin/pull ups, dips, dead lifts....
Take a look at StrongLifts 5x5....
Make sure your protein is adequate....my recommendation (again my opinion)
Protein at 1.0 - 1.2 gr / pound of body weight per day......
Fats at 0.4 gr / pound of body weight
Carbs can make up the rest of your total caloric intake for the day......
Seeing as how you want to do weights and jogging, then you will need a fair amount of carbs.
If you are still wanting to lose weight....I might would consider TDEE - 10% for your daily caloric intake.
I'll only add that this type of lifting will strengthen your core muscles tremendously. More so than you would think before you started doing it.
5x5 is a great program. Mark Ripptoe's Starting Strength is as well. Pretty similar lifts he just adds power cleans (which will definitely add muscle to your abs.)0 -
I am 40, 5'9", and 160lbs
I enjoy jogging and working out and will not allow myself to go back to my fatass that I was.
Good job, man.
There isn't any reason you can't jog as part of a lifting routine, but I think if you are running with specific competitive goals in mind (beating your previous times, etc) then that type of effort would definitely counteract your efforts in the weight room.
You sound like you are tuned in enough by now to start playing around. Look at some of these other routines. Heavier weights and less reps tends to be better at adding mass for most people. If you start one of those programs and aren't adding mass, add 200 calories a day and see what happens. If you start adding mass, leave it there. If you feel like you are adding fat, cut back.
do a good job logging and tweak your macros and see what you get.0 -
We seem to be in a similar position jrline.
I too am coming to the end of weight loss. I have been eating at a serious deficit for months and am in love with cardio classes at the gym. But I want to get strong and I want to stop losing weight now. I've started Stronglifts 5x5 but whilst still eating at a deficit and enjoying the cardio, I just don't have the reserves to see any improvements, let alone build muscle.
It's a slow process, and some of it is all in my head as I change mindsets.0 -
I am 40, 5'9", and 160lbs
I enjoy jogging and working out and will not allow myself to go back to my fatass that I was.
You won't as long as you track and keep your calories in check. Regardless if you jog/lift or not.
With the stats you provided, your TDEE comes up at ~2500 calories ( still think with the jogging and lifting you are doing, you are prolly closer to a TDEE of 2800 )
But if we go with that number, then TDEE - 10% = 2250
I would try that....for about 4 weeks, but do yourself a favor and be thorough/meticulous in your tracking and logging.
But for your macros:
protein == 192 gr / day
Fats == 64 gr / day
Carbs == 226 gr / day
Give it a shot.
Get on a good workout program like the ones mentioned
See where you are in 4 weeks....
Give the strength training time....since you are doing jogging (long distance at that).....you are gonna have to be very patient with the muscle aspect of things....I think you are kinda at the point where you are spinning your wheels since you are wanting to go in two different directions.
But you need the calories to handle both exercises.....which I kinda think you are too low right now0 -
Thank you for the feedback. I do not want to just be spinning my wheels.0
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I am 40, 5'9", and 160lbs
I enjoy jogging and working out and will not allow myself to go back to my fatass that I was.
Good job, man.
There isn't any reason you can't jog as part of a lifting routine, but I think if you are running with specific competitive goals in mind (beating your previous times, etc) then that type of effort would definitely counteract your efforts in the weight room.
You sound like you are tuned in enough by now to start playing around. Look at some of these other routines. Heavier weights and less reps tends to be better at adding mass for most people. If you start one of those programs and aren't adding mass, add 200 calories a day and see what happens. If you start adding mass, leave it there. If you feel like you are adding fat, cut back.
do a good job logging and tweak your macros and see what you get.
I agree. I used to be a runner (marathon, etc.) and had a hard time increasing the weights when I lifted. It's not possible to do both things well. I like the way lifting changed my body more than I liked how running did, so I chose lifting. I still do the odd 5 or 10k and obstacle race, but my focus is on lifting.0 -
There are specific weight training exercises targeting specific areas for runners that will help you improve on your running as well as help you tone up. Find one that suits you by googling it. Here's one example: http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html
There are others too. Find one that makes the most sense to you. Also, working your leg muscles burns more fat (bigger muscles consume more energy, legs>arms). So you can actually burn a lot of fat, get toned, and strong through weights. Always do some kind of cardio regardless of what some lifters say. You need to keep your heart healthy. When my lazy *kitten* does lift, I notice differneces within two weeks; nothing major, but I feel stronger and notice muscles starting to pop out.0 -
Thank you for the feedback. I do not want to just be spinning my wheels.
Good luck mate, wish you all the best0 -
I've been benching, curls, squats, sit ups, push ups, crunches, pull ups, etc
I am benching now what was my max when I started so a 25% increase. I am just hoping to look more toned feel like I still have too much of a gut. I am an active jogger I am not giving that up but hoping to be a better runner by being better physically fit in general.
Thanks
Hmmm.....
My personal opinion, you need to choose one....
jogging or a muscular/defined/lean look.....
I don't see many people who do both have the look you are wanting.....
I think you can achieve it, while doing both, but it will take a more focused effort (IMO)
And plus you caloric intake will need to go up.
I would say do 4 days of weight lifting.
2 days of jogging,
1 day of rest.
I would also say make sure you are doing compound lifts as a staple of your workouts
So squats, bench press, shoulder or Over head press, chin/pull ups, dips, dead lifts....
Take a look at StrongLifts 5x5....
Make sure your protein is adequate....my recommendation (again my opinion)
Protein at 1.0 - 1.2 gr / pound of body weight per day......
Fats at 0.4 gr / pound of body weight
Carbs can make up the rest of your total caloric intake for the day......
Seeing as how you want to do weights and jogging, then you will need a fair amount of carbs.
If you are still wanting to lose weight....I might would consider TDEE - 10% for your daily caloric intake.
Great advice, Listen to Max he knows his stuff.0 -
. Always do some kind of cardio regardless of what some lifters say. You need to keep your heart healthy.
You do realize that lifting weights is also cardiovascular in nature as well right??
My Resting heart rate is around 57 bpm....and all I do for cardio is LISS...
As you workout your body is pushing blood around, and lot of it during your lifting...ever notice your veins popping?
So your body is always adjusting and trying to become more efficient at moving the blood around.....
So it is a stimulation to your cardiovascular system, and stimulation results on growth.....
Will it be on par w/ running/jogging?? prolly not.
But my guess is the OP's cardiovascular system is doing just fine....0 -
Adult beverages are my vice. I know they can cause a negative spiral and I don't want to give them up but have to keep them in check. After 19 months of losing I am sure it is just having to have consistent work to get my body toned and more muscular.
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Bump0
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Adult beverages are my vice. I know they can cause a negative spiral and I don't want to give them up but have to keep them in check. After 19 months of losing I am sure it is just having to have consistent work to get my body toned and more muscular.
and that requires lifting.
You can do alcohol, just track and log it...And be aware of the effect it does have towards your goal.
I personally don't drink....doesn't benefit me, so I don't do it0 -
. Always do some kind of cardio regardless of what some lifters say. You need to keep your heart healthy.
You do realize that lifting weights is also cardiovascular in nature as well right??
My Resting heart rate is around 57 bpm....and all I do for cardio is LISS...
As you workout your body is pushing blood around, and lot of it during your lifting...ever notice your veins popping?
So your body is always adjusting and trying to become more efficient at moving the blood around.....
So it is a stimulation to your cardiovascular system, and stimulation results on growth.....
Will it be on par w/ running/jogging?? prolly not.
But my guess is the OP's cardiovascular system is doing just fine....
Agreed...I am a smoker...*I know I know bad bad bad* and I don't do "cardio" per say...no running/jogging etc. I walk bike occasionally and HIIT sometimes...when I walk with my husband...who is younger, a non smoker and has an active job but does no exercise (well he does now) he was out of breath not me...running around doing paintball...he was out of breath...not me...
So lifting does do a lot for your heart and cardio health.0 -
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