lifting for women and calories:D
bellacelina2
Posts: 92 Member
Hii:) so this may be a stupid question but I really don´t know a lot about this subject, thats why im askingxD So I eat 1200 calories everyday, and I heard weightlifting is a goodway to lose fat percantage. I was considering maybe starting lifting 2 times a week maybe, but i´m really scared of gaining weight, so I was wondering, if I eat 1200 calories and weightlift only twice or maybe thrice a week, will i gain weight from that? Thank you very muchh:)
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Replies
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No. Weight lifting does not cause weight gain. If anything it helps you retain muscle and lose fat, assuming you’re eating correctly. It’s best to lift 3x week.
How did you choose your 1200 calorie goal? Seems kinda low unless you’re a tiny person.7 -
@Iorrpb i´m 157 cm, 54 kg, and not very active, so ive been eating 1200 calories for soon 2 years now. Was thinking of starting lifting, but I still want to lose more weight and was scared of maybe gaining weight, my body fat percantage is a little high for my weight, so thought lifting would be a good option maybe. Thank you very much for your response:) so if I lift say 30 min, 3 times a week, I wont gain weight you think:)? thank youuu:D1
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You should do measurements in addition to the scale. That way when the scale changes you can still be aware of the composition (muscle vs fat vs water) of that weight change.
Weightlifting will make you gain weight - particularly in the beginning you will retain water in the muscle fibers as part of the repair process...this weight is not fat, and should be ignored.
Weightlifting doesn't burn a huge amount of calories, but you do need to eat more to compensate on lifting days. Likely 150-200 calories depending on the routine, and I like to add the extra as protein since your need for amino acids will also increase as part of muscle repair.4 -
Ordinarily weight lifting is measured in sets and repetitions, not by time. So instead of 30 minutes weightlifting, you would do however many sets of different exercises to work your body. There are some good posts to help you pick a starting weightlifting program.
Three times a week is good for a beginner.
Weight lifting is not magic and you can’t gain weight from it unless you eat a surplus of calories. The extra weight would have to come from somewhere outside you, your body can’t just make itself weigh more.7 -
So, in Imperial, you're not quite 5'2 and around 112 lbs. How much weight are you losing at 1200 calories/day, or are you maintaining your current weight at that number of calories?
If you take up weight lifting (and I think almost everyone should) you may need to loosen up your fixation on scale weight.
Lifting weights helps you create an amazing magic trick of being lean to the eye (and the measuring tape) and heavy on the scale. Muscle takes up less space per kg than fat, so two girls with the same measurements, and same pants size - one muscular and one merely "skinny," will have different weights. The muscular girl will weigh more, eat more, lift more (IE be stronger), and still fit into the same size pants as the "skinny" girl at the end of the day. It will take a WHILE at lifting to get to this point, but it makes a huge difference over time.
I'm only 163cm and while I'm admittedly over weight at the moment at 71kg, my ideal weight is around 65-66kg. I eat around 1800 calories per day and I am currently losing a little over a pound a week. I spend about 40 minutes per session lifting about 3x per week. 20 years worth of weight lifting has made me about 10 lbs heavier (on average) than I was in my early 20's, but I can still fit into the skin tight leather pants I bought way back when I was walking around at 59kg... I still look good, I just feel incredibly silly wearing skin tight leather pants now because they're unsuitable for the office and they seem a little much for the grocery store... >_<7 -
So my BMR (Basal Metabolic Rate) is 1,265 Calories, so 1200 area is kinda maintaining on i think? that´s what i always eat atleast, hahaxD Actually I was thinking of going lower but I heard that isnt good from these forums before, so thats why i was thinking of making changes with workouts. Weightlifting is good for losing bodyfat percantage, but i dont know why, but im so scared out of my mind just gaining a single kilogram, so thats why im kinda scared of doing this. I heard cardio isnt as good as weghtlifting, for getting a better metabolism for example and losing bodyfat. Do you have any suggestions to what I could do to lose more bodyfat at this rate? I really appreciate your help, thank you so much dear:))<33 @ElizabethKalmbach2
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Ease into things. Put a toe in the water. Take your measurements, weigh yourself, read up on weight lifting or pick out a trainer, and start gradually. Increase your calories by 100/day, and start your weight lifting workouts. Weigh yourself the day of a workout and the day after a workout. See what that does to your scale weight. (You will gain some water weight while your body repairs your muscles and replaces the glycogen you burned to refuel your muscles.) While your weight is up, I'll bet your clothes will all still fit and NO ONE WILL EVEN KNOW you gained a pound since yesterday. If you do NOTHING, that pound will be gone in two days. If you go back and lift weighs again after a rest day, that pound will still be there, doing the same thing it was before, but you will have burned off a tiny bit of fat. Your pants will still fit. No one will notice.
After a week of 1300 cal/day, you should probably increase to 1400 cal/day. Keep checking your weight. I bet you don't gain more than that pound or two of water that comes on after a workout and is gone after 2 days of rest. The increase in calories should allow you to work out at a reasonable level of intensity. You shouldn't gain very much weight at all - if you don't actually lose a bit. Use a weight trending app like Libra or Happy scale to show you which direction your weight is going, because movement should always be pretty slow. You don't want to lose too fast or gain too fast.
Keep up your measurements, too. When your weight goes up, are your measurements going down? If they're all going up, it may be time to back off the calories a bit, but at your relatively low caloric intake, it's more likely to be a *food measuring* problem than a "too many calories* problem. Keep your protein consumption up near 85-90g/day to feed your muscles properly.
Just go slow with everything. Calorie increases, weight increases, workout intensity, track it all and don't let it get away from you, but the more information you have, the less likely it is that something you "don't understand" will happen. Plus, going slowly will allow you to course correct fairly painlessly if you discover you don't like something, or something is scaring you. It's a lot to get used to, so don't expect to be comfortable with all of it over night. First, go read about it and look at some weight lifting programs for beginners. There are a few sticky threads in the forums with good suggestions of programs. Maybe talk to a trainer or two and make sure I know what I'm talking about ;-)
If you're even a little intrigued by weight lifting for whatever reason, investigate and give it a try and give it a chance. I think you'll really like it... once you get past the first couple bouts of muscle soreness. (Sorry, but everyone gets them. We'll be here to sympathize with you.)5 -
bellacelina2 wrote: »So my BMR (Basal Metabolic Rate) is 1,265 Calories, so 1200 area is kinda maintaining on i think?
Your BMR is what you burn in a fasted state lying in bed - it is not your daily maintenance calorie needs.
The number you want to estimate is your TDEE.
Or if using MyFitnessPal as intended your TDEE for a non-exercise day to which you add exercise after the event.8 -
bellacelina2 wrote: »So my BMR (Basal Metabolic Rate) is 1,265 Calories, so 1200 area is kinda maintaining on i think?
Your BMR is what you burn in a fasted state lying in bed - it is not your daily maintenance calorie needs.
The number you want to estimate is your TDEE.
Or if using MyFitnessPal as intended your TDEE for a non-exercise day to which you add exercise after the event.
^^ this5 -
TDEE for a 5'2 female at 112 lbs and sedentary lifestyle is around 1665 calories. BMR is about 1387. Lightly active human should be eating around 1908. So, it looks like, unless you're trying to *lose* weight (which honestly, you shouldn't be at that height/weight) you need to be eating more. Again, you might need to work up to 1600 gradually over a couple weeks, adding 100 more calories per week. Don't try to add in workouts at 1200 calories or you will be MISERABLE and unhealthy. Get your calories up first, then add your weight lifting in. If/when you decide to add weight lifting you'll need to be mentally prepared to eat 1900 calories per day or thereabouts to fuel yourself in a healthy way. You *can* eat more and you *should* be eating more before you start working out.2
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Thank you so veryvery muchh Elizabeth, I fully understand what you mean, and I really appreciate that you took the time to explain all of this to me, really grateful for that, youre so kind!! I feel I understand more now after having read what you and the others in the forum said, I find eating much is hard, but I will try to increase calories atleast a little, perhaps try to get up to 1300 or maybe even 1400 calories after a while:) I still have a longjourney, because my goal weight is 45 kg, but I will try to do this in a healthier manner like you explained, and take things veryvery slowly, not be unpatient^^ You really helped me out a lot, thank you very muuch!<33 I hope you have a great day further on, and btw youre sooo stunning and beautiful gurl!!:)) Goodluck with all in your life too:D<33 bighugs @ElizabethKalmbach1
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bellacelina2 wrote: »Thank you so veryvery muchh Elizabeth, I fully understand what you mean, and I really appreciate that you took the time to explain all of this to me, really grateful for that, youre so kind!! I feel I understand more now after having read what you and the others in the forum said, I find eating much is hard, but I will try to increase calories atleast a little, perhaps try to get up to 1300 or maybe even 1400 calories after a while:) I still have a longjourney, because my goal weight is 45 kg, but I will try to do this in a healthier manner like you explained, and take things veryvery slowly, not be unpatient^^ You really helped me out a lot, thank you very muuch!<33 I hope you have a great day further on, and btw youre sooo stunning and beautiful gurl!!:)) Goodluck with all in your life too:D<33 bighugs @ElizabethKalmbach
Can I ask why your goal weight is so low? Depending on your body type it might not be achievable. Everyone is different, but for comparison I am 5’3, weigh 120lbs and am a UK size 8. I lift 4x a week and have quite low body fat, and I eat c2100-2300 cals per day. I could lose weight but I wouldn’t be as healthy or able to lift as much. We all have different goals, but think about being strong and beautiful, and consider whether such a low weight is achievable for you.2 -
99lbs is a really low goal. I am also 5'3" and got down to 109 at my lowest. It scared my husband. My nurse practitioner likes my weight at 117 or above. I feel like I look healthy at 115 or above. Having your calories so low will affect how much you are able to lift, your energy, and pretty much everything your body has to do. You might notice your hair falling, or your nails becoming brittle or splitting, or your cycles changing. You need to eat to fuel your body and your activities. You can't build your muscles in a deficit. Eating below your bmr is not healthy.1
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its because i dont know how to look like I want without becoming that weight or lower than 45, ive always wanted to have this kind of skinny look, specially legs like these on this picture. I´m scared of getting muscly but i know weightlifting is what you have to do to lose fat at this point on my weight ( i think? ), but im confused what to do since I want this skinny look. But you said it might not be possible for me to become this weight @claireychn074, is that even if i cut down on my calories?:o or for instance if i bike 1-2 hours everyday and eat 1200 calories? cuz i was thinking of doing that too. I dont know if weightlifting is best or biking is best for this kind of look? Thank you for all of your advice guys, its helping a lot and im learning a lot from uuu:)) here´s a photo for what my goals are for refrence, its rose from blackp. Do you guys recommend cardio or weightlifting or just continiue to only diet?? thanks loves:)<33
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Maybe look into a barre class...ballet is good for creating that long and lean look you are seeking.1
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Ohhh that´s a great idea:D i´ll look into it!! @tcunbeliever1
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I would highly caution you that picking other people's bodies images as inspiration is a bad idea. It's totally great to be inspired to work out by a celebrity, but don't *ever* expect to look like that celebrity. Your body is your body, and the dirty secret for celebrities is that they have the luxury of essentially being paid to exercise, have a nutritionist, personal chef, be able to afford plastic surgery and other treatments, and on top of all that have professionals like wardrobe specialists, photographers, photoshop experts, and so on to further create the illusion of a perfect body. But be warned a lot of these women are anorexic or nearly so because of the obsession on image.
Exercise and diet and other good health practices will certainly help you be your best you. But it will be you, not some other woman.3 -
bellacelina2 wrote: »its because i dont know how to look like I want without becoming that weight or lower than 45, ive always wanted to have this kind of skinny look, specially legs like these on this picture. I´m scared of getting muscly but i know weightlifting is what you have to do to lose fat at this point on my weight ( i think? ), but im confused what to do since I want this skinny look. But you said it might not be possible for me to become this weight @claireychn074, is that even if i cut down on my calories?:o or for instance if i bike 1-2 hours everyday and eat 1200 calories? cuz i was thinking of doing that too. I dont know if weightlifting is best or biking is best for this kind of look? Thank you for all of your advice guys, its helping a lot and im learning a lot from uuu:)) here´s a photo for what my goals are for refrence, its rose from blackp. Do you guys recommend cardio or weightlifting or just continiue to only diet?? thanks loves:)<33
I say this gently. Those images of legs look anorexic to me. It may be beneficial for you to talk to a therapist if this is your goal.6 -
bellacelina2 wrote: »@Iorrpb i´m 157 cm, 54 kg, and not very active, so ive been eating 1200 calories for soon 2 years now. Was thinking of starting lifting, but I still want to lose more weight and was scared of maybe gaining weight, my body fat percantage is a little high for my weight, so thought lifting would be a good option maybe. Thank you very much for your response:) so if I lift say 30 min, 3 times a week, I wont gain weight you think:)? thank youuu:D
No, weightlifting will not make you gain weight. You’re not going to be adding massive amounts of muscle if that’s what you’re worried about.2 -
cupcakesandproteinshakes wrote: »bellacelina2 wrote: »its because i dont know how to look like I want without becoming that weight or lower than 45, ive always wanted to have this kind of skinny look, specially legs like these on this picture. I´m scared of getting muscly but i know weightlifting is what you have to do to lose fat at this point on my weight ( i think? ), but im confused what to do since I want this skinny look. But you said it might not be possible for me to become this weight @claireychn074, is that even if i cut down on my calories?:o or for instance if i bike 1-2 hours everyday and eat 1200 calories? cuz i was thinking of doing that too. I dont know if weightlifting is best or biking is best for this kind of look? Thank you for all of your advice guys, its helping a lot and im learning a lot from uuu:)) here´s a photo for what my goals are for refrence, its rose from blackp. Do you guys recommend cardio or weightlifting or just continiue to only diet?? thanks loves:)<33
I say this gently. Those images of legs look anorexic to me. It may be beneficial for you to talk to a therapist if this is your goal.
They look like my legs 30 years ago
And I have never been anorexic. I just have a very small frame, with limbs that are disproportionately long for my height, and very little muscle if I don't work hard for it.
OP, weight lifting will probably get you closer to the look that you want. My experience was that lifting stripped off body fat quite effectively while eating at roughly maintenance calories. My weight stayed remarkably stable.1 -
@bellacelina2 - the reason I said you might not be able to get to that weight is because we all differ. There are petite people who don’t naturally carry much muscle or who are “longer limbed” than others, whereas I’m pretty stout and pear shaped so I would have to lose an unhealthy amount of weight to get lean looking legs (instead I play to my strengths and use my generous thighs to lift!). Women need a certain amount of body fat to be healthy, going below a certain percentage can interfere with your periods. That can then lead to brittle bones and other issues, not to mention your hair falling out and being cold all the time. So please think carefully about your aims: there is nothing wrong at all in wanting to rock a hot body, but it has to be hot for YOU - you can’t force yourself into someone else’s shape.2
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I would echo what the previous posters have said about rocking the body you have. There are plenty of people in the world with lovely bodies and small frames. I am not one of them. By measure of my wrists over the bone, I have a large frame for a woman. At 146#, I am technically "over weight" per BMI at 5'4, but my body fat percentage would be 18% which is in the athletic range. I *look* proportionately thin at that weight, but my measurements are 37" bust, 28" waist, 39" hips. My waist will never be smaller than 28 inches, because my frame is broad. Even at 130 pounds, when I didn't like pictures of myself because I looked too skinny, I had a 28" waist. What the eye perceives has very little to do with what the scale says. Be proportionate for your frame and healthy for your genetic makeup, and you will be beautiful. The different densities of what each of us is made of makes scale comparisons largely irrelevant.1
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