HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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mom23mangos wrote: »Unflexed clothed photo. Looking at me, you wouldn't necessarily think that I lifted.
Never get to see your beautiful face...your arms are fantastic, lady!1 -
Hi ladies, question about deficit. I too am lifting however trying to lose weight right now. Mfp has my limit set to 1400, so is that my deficit if I maintain that calorie limit? When you say, a deficit of 500, what does that mean? Thanks !
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Question for all you lovelies! I did download the app 5X5 and it really seems so minimal in terms of exercise. In the beginning, did you all start with just bar? How many calories? Sub with cardio? How long did a typical workout lasts? TIA for all my questions! Sorry if it's answered somewhere else!0
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leecha2014 wrote: »Hi ladies, question about deficit. I too am lifting however trying to lose weight right now. Mfp has my limit set to 1400, so is that my deficit if I maintain that calorie limit? When you say, a deficit of 500, what does that mean? Thanks !
If you eat the number of calories as instructed by MFP (presuming that you set your goal in MFP to lose weight), then yes you are eating at a deficit.
To say "a deficit of 500" means consuming 500 fewer calories each day than would be required to maintain your same weight (your maintenance level). This causes your body to draw on energy stores (body fat) to meet its energy needs and you become leaner.1 -
Question for all you lovelies! I did download the app 5X5 and it really seems so minimal in terms of exercise. In the beginning, did you all start with just bar? How many calories? Sub with cardio? How long did a typical workout lasts? TIA for all my questions! Sorry if it's answered somewhere else!
I did start with just the bar. For some people on some lifts (like overhead press), even the bar might be too much at first. If that happens, you can modify the lift by using a smaller bar (a ladies' bar is 35 lbs instead of the 45 lbs of a standard Olympic bar) or you could use smaller hand weights until you are able to graduate to the full bar.
Calories - Enter your stats and goals into MFP and let the app figure out the calorie amount for you.
Cardio - Do it if you like it or want to burn more calories, but keep in mind that doing tons and tons of it might hamper your recovery between lifting sessions and reduce your lifting results. Personally, I do a short cardio class a couple times a week and other than that I pretty much just lift and walk or ride my bike. Everyone has a different philosophy on this, and you might need to experiment and see what feels good for you over time and how your body responds.
Stronglifts workouts don't take very long at first if you're only doing the main compound lifts...maybe 20 minutes if you're just doing the bar and don't have to change out plates or rest longer than 90 seconds between sets? They start to get longer as you start to lift heavier, especially if you add warm up sets or accessory lifts.
If you haven't joined the ladies' stronglifts group here on MFP you definitely should. Lots of info regarding these questions and many helpful women there happy to share what they know.4 -
Question for all you lovelies! I did download the app 5X5 and it really seems so minimal in terms of exercise. In the beginning, did you all start with just bar? How many calories? Sub with cardio? How long did a typical workout lasts? TIA for all my questions! Sorry if it's answered somewhere else!
I started with less than the bar for most lifts. I supplemented with cardio and other things like crunches, leg lifts, lunges, etc. I try to put in about an hour at the gym. However, doing the three lifts for 5 x 5 does take a bit of time, as you need rest between sets, etc. You can add more accessory lifts too. If you look up Ice Cream Fitness 5 x 5 that person pretty much has SL 5x5 with accessory lifts. When my arm is healed (currently nursing tennis elbow) I'll be incorporating more accessory lifts to strengthen specific muscles for playing tennis
so I don't end up injured again (hopefully!). 0 -
@mom23mangos You look absolutely fantastic!1
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Loving this thread!0
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Question for all you lovelies! I did download the app 5X5 and it really seems so minimal in terms of exercise. In the beginning, did you all start with just bar? How many calories? Sub with cardio? How long did a typical workout lasts? TIA for all my questions! Sorry if it's answered somewhere else!
In my experience, it's best to work the program as instructed and not to stray. You'll build up to heavy weight soon enough. Trust the process.
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Love your sneaks- my favorite0
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This was probably a couple months ago. Maybe May? Anyway, I have gone up in clothing sizes, but my waist is still 29" and my weight is staying pretty consistent. I have very mixed feelings about what lifting has done to and for my body. My husband is loving the #squatbooty and I'm in love with my shoulders, as long as I don't have to try to fit them in sleeves.
Your arms and shoulders look great! Do you care to share your mixed feelings? :-)
Sure! Thanks! My shoulders have always been big so they are definitely where I've made the most progress!
I never really had issues finding or fitting into clothes before I started lifting. Now, it's really difficult to find clothes (tops and pants) that fit correctly without being either so tight I can't move (I'm looking at you, Calvin Klein dress) or so baggy that it looks like I'm wearing my husband's clothes. I've outgrown most of my pants this year, and some of them I only got to wear once or twice because I just bought them.
On the complete other hand, it's awesome to look in the mirror and SEE all the hard work I've put in over the last year be right there in front (and behind
) me, and to have people notice and comment on how strong I look. Hand down, I would rather someone say I look strong/fit than that I look pretty.
A super big bonus of lifting is how well I fill out pants now and the fact that my husband of 16+ years can't keep his hand of me.
Here is another bonus: you can wear sleeveless dresses and tops and look absolutely awesome.3 -
Question for all you lovelies! I did download the app 5X5 and it really seems so minimal in terms of exercise. In the beginning, did you all start with just bar? How many calories? Sub with cardio? How long did a typical workout lasts? TIA for all my questions! Sorry if it's answered somewhere else!
I started lifting with the bar, except for deadlifts. I think I probably trained form around 65+ pounds, making sure to have the bar raised off the ground to the height it would be if there were 45s or bumper plates on.
The thing about 5x5 training is it looks easy on paper, but it's not that easy. In fact, 5x5 training for intermediate to advanced trainers is extremely difficult, because you get to a point where you can't add weight every workout like that. That's why it's a great beginners workout.
That workout as a beginner might take me 45 min. An hour tops. You can do some cardio. I don't. Your calories will depend on how much weight you have to lose and how much of a deficit you can get away with while still recovering and meeting your maco and micronutrient needs.2 -
KetoneKaren wrote: »This was probably a couple months ago. Maybe May? Anyway, I have gone up in clothing sizes, but my waist is still 29" and my weight is staying pretty consistent. I have very mixed feelings about what lifting has done to and for my body. My husband is loving the #squatbooty and I'm in love with my shoulders, as long as I don't have to try to fit them in sleeves.
Your arms and shoulders look great! Do you care to share your mixed feelings? :-)
Sure! Thanks! My shoulders have always been big so they are definitely where I've made the most progress!
I never really had issues finding or fitting into clothes before I started lifting. Now, it's really difficult to find clothes (tops and pants) that fit correctly without being either so tight I can't move (I'm looking at you, Calvin Klein dress) or so baggy that it looks like I'm wearing my husband's clothes. I've outgrown most of my pants this year, and some of them I only got to wear once or twice because I just bought them.
On the complete other hand, it's awesome to look in the mirror and SEE all the hard work I've put in over the last year be right there in front (and behind) me, and to have people notice and comment on how strong I look. Hand down, I would rather someone say I look strong/fit than that I look pretty.
A super big bonus of lifting is how well I fill out pants now and the fact that my husband of 16+ years can't keep his hand of me.
Here is another bonus: you can wear sleeveless dresses and tops and look absolutely awesome.
And I DO!
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Since starting to lift in April, I've cut back on the number and length of my runs (though I still run 20ish miles a week bc I enjoy it). An unexpected but very welcome byproduct of my new routine is a major increase in speed. I used to hang out around a 9:45-10 minute mile. It has been steadily decreasing and today I ran 4 miles with an average 8:07 min/mile. Even had a 7:48 mile in there! I'm totally floored, I never thought I could run that fast--and I'm still upping my weights.
Thought I'd share to encourage those who have a hard time letting go of some cardio--spending the time lifting will help your performance more than you expect!30 -
Incredible! And I like your message for the ladies about not to be afraid of lifting heavy weights.2
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gradchica27 wrote: »Since starting to lift in April, I've cut back on the number and length of my runs (though I still run 20ish miles a week bc I enjoy it). An unexpected but very welcome byproduct of my new routine is a major increase in speed. I used to hang out around a 9:45-10 minute mile. It has been steadily decreasing and today I ran 4 miles with an average 8:07 min/mile. Even had a 7:48 mile in there! I'm totally floored, I never thought I could run that fast--and I'm still upping my weights.
Thought I'd share to encourage those who have a hard time letting go of some cardio--spending the time lifting will help your performance more than you expect!
That is really good to know! Thanks for sharing!0 -
BUMP *Inspiring ladies everywhere to pick up heavy *kitten*4
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Bump!0
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I really love this bc my fiancé is always like just do cardio, you will bulk up . I'm like shuddup! You look awesome3
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So did the extra exercise also turn your hair black? Just doesn't seem like the same people in the before and after pics.0
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DontStopB_Leakin wrote: »Before, a few months prior to heavy lifting:
170 lbs. Size 12 dress. Approximately 30% BF.
Waist = 33 inches
Hips = 41 inches
Under bust = 38 inches
Thighs = 23 inches
Arms = 13 inches
Now, 5 months after starting a progressive loading heavy lifting program:
151.8 lbs. Size 4 dress. Approximately 20% BF.
Waist = 27 inches
Hips = 36.5 inches
Under bust = 31 inches
Thighs = 21.5 inches
Arms = 11 inches
17.2 lbs lost. 4 sizes lost. Approximately 10% BF lost. 21 inches (and counting) lost.
Still think heavy lifting will make you "bulky?" Think again.
Heavy lifting ladies, I invite you to post YOUR before and after pics. Maybe, just maybe, we can attempt to snuff out this, "WEIGHT LIFTING WILL MAKE ME HYOOOOGE" myth.
Goals. Congratulations on bulking
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Love doing heavy lifting. lost another 4 1/2 inches with strong lift program last month and looking forward to more loss.4
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amyrebeccah wrote: »arditarose wrote: »
My guess is she's talking to OP, who I can see in her original photo does appear to have lighter hair. . .and who apparently has chosen to fool us all and certainly could NOT have just, you know, colored her hair.
Derp.
I've had 4 different hair colors since I started lifting/using this app.4 -
Just finished week 5 of SL and I'm down 5.2lbs, down 15 inches, and down 5% BF! Wowza! Just blown away by these results!16
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arditarose wrote: »
Nice! Enjoy and keep it up
Thanks! It's kind of addictive and the results just make it more so.
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arditarose wrote: »
Nice! Enjoy and keep it up
Thanks! It's kind of addictive and the results just make it more so.
Yeah. It is addictive. I just had my first power lifting meet this month and I actually got the post meet blues because I wasn't immediately training for something else!9
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