Women-Success with weight lifting.
mdove3411
Posts: 121 Member
I have seen a lot of women on here who have said that lifting weights was their main way of toning and loosing weight. I have always done pretty much just cardio other than using dumbbells with workout videos. I have over 100lbs to loose. I was doing turbo fire (which I absolutely LOVE) until I injured my knee. So now I am trying to let it heal before doing it again. My question is when talking about "weight lifting" where do I begin?? What exercises do I do? How much weight should I lift? I have also always said I wanted to loose a good bit first and then start lifting for toning, but is that wrong? Should I be doing it the whole time? I notice whenever I use weights with my videos I end up not loosing anything on the scale.. I know that this is from muscle but in your experience when did that stop and you start actually seeing the scale move? Tons of question... Anyone who's had great success & has the time can message me if you'd like. Also, as I mentioned my injured knee.. any workouts that you'd suggest that are easy on the knees?
Oh yeah: anyone who will share your success photos that would be awesome also!!
Oh yeah: anyone who will share your success photos that would be awesome also!!
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Replies
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I started out with kettle bells, and have recently added deadlifts to my workouts as well. Since I work out with a trainer, and he sets up my program, I can't really comment on which training programs would be best, but I see lots of recommendations for Stronglifts and New Rules of Lifting.
I jumped right in with weight training from the very beginning, and never had an issue with not losing as long as I was eating at a deficit. In fact, I have lost a total of 82 pounds so far.
Here's my most recent before & after pic. It's from July of this year, but I hit a plateau for a few months, so I haven't lost much more than when this was taken.
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Stronglifts 5x50
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Stronglifts 5x5
To expand on that... use a progressive beginner's program that is proven to have worked for thousands.
Stronglifts 5x5 is one, starting strength is another, there are many others as well.
Weight lifting is generally when referred to as training with free weights, and for beginners they'll focus on four major moves. Squat, Deadlift, Bench Press, Overhead Press (or the Clean - which I think is a bit much for dead newbs.)
So you'll lift something heavy in a manner as dictated by a program. Then, following the program, you add more weight over time. At the beginning you'll focus on strength with most programs, and all shall be good. Just a few thoughts.0 -
I started out totally clueless to this at about this time last year. Someone in the message boards recommended the book/program New Rules of Lifting for Women. It was extrememly helpful and I would recommened it highly.0
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Id say its because youre gaining muscle.0
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If you're lifting weights 1200 calories is probably way to few calories to be eating.0
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phuckingbadasscutie wrote: »If you're lifting weights 1200 calories is probably way to few calories to be eating.
and not going to be gaining or generating muscle at that intake level.
OP, make sure your logging is accurate and precise.0 -
phuckingbadasscutie wrote: »Id say its because youre gaining muscle.
um no.... gaining muscle on 1200 calories using light weights isn't really going to happen0 -
When you lift weights, you make tiny little tears in the muscle tissue. Your body then repairs the tears with more muscle tissue. This is how muscles grow. While repairing the muscles, your body will store water in your muscle tissue to help with the repair. That water can add up to a significant amount of weight. Expect to retain water whenever you change or increase your activity level. The water may mask your fat loss for weeks. It will be easier if you know this in advance and are mentally prepared for it.0
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phuckingbadasscutie wrote: »Id say its because youre gaining muscle.
yeah no.0 -
I agree with this wholeheartedly!!! 1200 calories? I weight train and I'm eating 1900-2100 calories!singingflutelady wrote: »phuckingbadasscutie wrote: »Id say its because youre gaining muscle.
um no.... gaining muscle on 1200 calories using light weights isn't really going to happen
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JoRocka, you make me laugh!!! Please set the thread straight....thank you!!!phuckingbadasscutie wrote: »Id say its because youre gaining muscle.
yeah no.
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DB pretty much handled is already- I wouldn't have said anything he hadn't already said- just felt like the "yeah no- you're not building muscle on 1200" was fully emphasized LOL.0
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phuckingbadasscutie wrote: »Id say its because youre gaining muscle.
yeah no.
Agreed after I saw how many calories she's eating. I'm 5'5" weight 180lbs and eat about 2200 calories a day and I lift 3 days a week.
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This is the right answer. Assuming you don't change your intake, the scale will start moving again. You just need to be patient and wait it out.SnuggleSmacks wrote: »When you lift weights, you make tiny little tears in the muscle tissue. Your body then repairs the tears with more muscle tissue. This is how muscles grow. While repairing the muscles, your body will store water in your muscle tissue to help with the repair. That water can add up to a significant amount of weight. Expect to retain water whenever you change or increase your activity level. The water may mask your fat loss for weeks. It will be easier if you know this in advance and are mentally prepared for it.
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Stronglifts 5x5
To expand on that... use a progressive beginner's program that is proven to have worked for thousands.
Stronglifts 5x5 is one, starting strength is another, there are many others as well.
Weight lifting is generally when referred to as training with free weights, and for beginners they'll focus on four major moves. Squat, Deadlift, Bench Press, Overhead Press (or the Clean - which I think is a bit much for dead newbs.)
So you'll lift something heavy in a manner as dictated by a program. Then, following the program, you add more weight over time. At the beginning you'll focus on strength with most programs, and all shall be good. Just a few thoughts.
Agreed.0 -
Either you're not logging completely/accurately (either intentionally or unintentionally), or you're not considering normal fluctuations in body weight. Daily fluctuations of 5lbs is normal. Focus on long terms trends in weight... what's your weight doing over longer periods of time (months), not short fluctuations over the course of a day or two or even a week.0 -
100% true on heavy lifting days I always weigh 3-5 lbs more the next day but after a rest day I will suddenly drop 2-4 lbs.0
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I started out with this,http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html, at very low weights and kept increasing with each workout until I hit where I needed to be challenged. For me, the weight needed is something I can feel when lifting. I keep it heavy so i'm challenged to finish my reps. I add weight when I can easily complete all sets and reps. I'm cautious because of a rotator-cuff injury from a decade ago. Also, the lower weights in the beginning allow you to practice proper form before you start lifting heavier weights. Form is more important than the weight. If its to heavy, form is compromised and can lead to injury.
The nice thing about muscle and strength is that they not only show video so you can see proper form, but they also write it out step by step. Just don't go crazy on the supplement push. I personally ignore it and focus on high quality nutrition from real food. I'm still considered a beginner lifter, I've been lifting for 17 weeks (not even 6 months yet), but I can tell you, I'm beginning to see a difference in my arms and legs. I'm stronger, my shoulder hurts so much less now. I lift to specifically to build muscle and strength, and am losing weight at the same time, however my time is limited for how long I can maintain this. My scale is slowly moving down and I'm losing inches around my waist, hips, arms, and legs, and I'm so much stronger than I was in August. Worse case scenario, I will quit building muscle while i'm losing weight, but if I can maintain what muscle I have, I'm good to go.
The other was recommended to me on a thread I posted a while back. I really like it because it explains the whys and hows of some of the different questions I had about lifting, http://www.aworkoutroutine.com.0 -
If you can afford it, I def suggest a trainer. I went to a group training gym with great equip and slightly better price because like 3 of us train together. I don't lose any of the attention(trainer has time to adjust our form and move on to next person) and I enjoy the camaraderie. It's not cheap but I am learning moves that I take to my cheap gym and home. I have stopped counting calories and focused on adding strength. I am weighing about the same but lost pant size and look way better naked, smooth and compact. I've been training for 5 months and we do mostly compound movements so by the end of the hour I am drenched and got a cardio workout too. My trainer is aware of my injuries and helps modify any exercises that would impact them. I'm learning so much that has given me the confidence to do more weights at cheap gym and the best part is the accountability and gentle push. When I weight train at my normal gym, I do 30-40 minutes before I lose steam and I know I am not working as hard. Also, I was down to 900 cal per day and active and losing nothing and I switched focus to weights(3x per week hour intense) and some extra cardio and I stopped tracking for awhile and I know I am maintaining at much more food so I think the added muscle is repairing my over dieted/short girl metabolism. After the holidays I will add a little more cardio and start at 1500cal/day max not eating exercise cal back and see how I feel. I would still like to lose 15# but this is the first time in my life I have felt fit, strong and really healthy. Bounding up five flights of stairs the other day without skipping a beat or being out of breath was a great feeling. Plus, my mood and sleep has dramatically improved. Good luck!0
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SnuggleSmacks wrote: »When you lift weights, you make tiny little tears in the muscle tissue. Your body then repairs the tears with more muscle tissue. This is how muscles grow. While repairing the muscles, your body will store water in your muscle tissue to help with the repair. That water can add up to a significant amount of weight. Expect to retain water whenever you change or increase your activity level. The water may mask your fat loss for weeks. It will be easier if you know this in advance and are mentally prepared for it.
HOLY S***, THANK YOU SO MUCH! THIS ANSWERS SO MANY QUESTIONS!
I have been wondering what the hell was going on in my scale for the past two weeks (I haven't checked in on the forums because I figured I'd try a week of obsessive, perfectionist logging before I did), since I have not increased my calorie intake, am logging very carefully overall, and just started exercising again. Also, I can literally see my body is more toned already, but that stupid number refuses to budge.
I have been spinning theories in my head from underestimating to noob muscle gain to accidentally eating back too many calories.
So good to have some clarity on this.
I will let it slide another couple weeks then, while carefully logging and see what happens. 0 -
In for learning.0
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You should be lifting as much as you can. Look into Simply Shredded for women. That's a great starter program.0
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