Obesity and NROL4W (weight lifting in general)

thankyou4thevenom
thankyou4thevenom Posts: 1,581 Member
edited October 2024 in Fitness and Exercise
I posted this in the NROL4W group but so far have had no responses.

I am currently waiting for the paperback version of the book to turn up (I have it on my iphone currently), so that I can get started properly. All the pictures and I've seen so far of people's before and after pictures are people that were slim and relatively fit already. I am neither of those things. I am 5ft 1 and 167 lbs which puts me in the lower end of the obese category.

Has anyone done this programme that started off as obese? How did you cope? Any advice?

If you've not done that any advice for someone who is obese and would rather lift weights to lose weight than diet.

Replies

  • tigeratty
    tigeratty Posts: 75 Member
    Weight loss is 80% diet. Weight lifting alone won't do it. I find that I actually want to eat more when I lift. In the book they discuss finding your basal metabolic rate, factoring in calories for your activity and then maintaining a slight deficit from that, around 300 lbs. I don't think that would be enough for an obese person to lose weight on its own. In stage 2 when the HIIT starts, it will help weight loss. The HIIT really helps me with weight loss in general.

    It is hard to build muscle and lose weight at the same time but it can be done.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    Weight loss is 80% diet. Weight lifting alone won't do it. I find that I actually want to eat more when I lift. In the book they discuss finding your basal metabolic rate, factoring in calories for your activity and then maintaining a slight deficit from that, around 300 lbs. I don't think that would be enough for an obese person to lose weight on its own. In stage 2 when the HIIT starts, it will help weight loss. The HIIT really helps me with weight loss in general.

    It is hard to build muscle and lose weight at the same time but it can be done.

    Agreed on the weight loss is 80% diet. I've done it via diet for a while now. With slip ups of course. Today would be one of them.

    I'm looking from this point to get fit, not thin. Lighter will follow fit.
  • liezelcha
    liezelcha Posts: 150 Member
    I have the book and am on week 4 of the program. I'm 30ish lbs away from my ideal weight and I had the same questions. I thought I needed to lose most of my bodyfat before lifting. The general response "why wait". I am glad I didn't wait. My weight on the scale hasn't moved but I started measurements at the same time I started weights and I have dropped 1" to 2" all over my body. I personally don't care if I never see a difference on the scales as long as I continue to drop in size.

    You will need to adjust your calories and macros (book will explain how) and don't be afraid to eat. If you don't you won't make it through the program should you use heavier weights. I do easy cardio on weight training days and heavier on the off days.

    So far, it has been the best thing I've done so far. Best of luck!!
  • ahamm002
    ahamm002 Posts: 1,690 Member
    Weight loss is 80% diet. Weight lifting alone won't do it. I find that I actually want to eat more when I lift. In the book they discuss finding your basal metabolic rate, factoring in calories for your activity and then maintaining a slight deficit from that, around 300 lbs. I don't think that would be enough for an obese person to lose weight on its own. In stage 2 when the HIIT starts, it will help weight loss. The HIIT really helps me with weight loss in general.

    It is hard to build muscle and lose weight at the same time but it can be done.

    I always hear that, yet how many obese people do you know who truly exercise intensively regulary and remain obese for long? While it's true diet is critical for weight loss, that doesnt' mean you can't achieve a some degree of weight by just resistance training (or any form of exercise). If you've reached an equilibrium point (i.e., not gaining or losing weight at current weight/cal intake), then replacing sedentary activity with resistance training while maintaining the same caloric intake will certainly lead to weight loss. Furthermore, unlike dieting, exercise has has positive returns. Your metabolic rate and the number of calories burned per workout will continue to increase. Now this won't lead to fast sexy :"I lost 30 pounds in 2 months" type weight loss. But it would lead to slow sustainable weight loss until a new equilibrium point is reached. The new equilibrium point may still be overweight, but it's unlikely to be obese if you're really exercising seriously.

    HIIT is phenomenal for weight loss. Resistance training for weight loss, when done properly, is actually similar to HIIT. Also, unconditioned newbies can gain strength at first while simultaneously burning fat. And even if they don't, resistance training is still great while dieting b/c it preserves your muscle mass during weight loss.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    I have the book and am on week 4 of the program. I'm 30ish lbs away from my ideal weight and I had the same questions. I thought I needed to lose most of my bodyfat before lifting. The general response "why wait". I am glad I didn't wait. My weight on the scale hasn't moved but I started measurements at the same time I started weights and I have dropped 1" to 2" all over my body. I personally don't care if I never see a difference on the scales as long as I continue to drop in size.

    You will need to adjust your calories and macros (book will explain how) and don't be afraid to eat. If you don't you won't make it through the program should you use heavier weights. I do easy cardio on weight training days and heavier on the off days.

    So far, it has been the best thing I've done so far. Best of luck!!

    Thank you.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    Weight loss is 80% diet. Weight lifting alone won't do it. I find that I actually want to eat more when I lift. In the book they discuss finding your basal metabolic rate, factoring in calories for your activity and then maintaining a slight deficit from that, around 300 lbs. I don't think that would be enough for an obese person to lose weight on its own. In stage 2 when the HIIT starts, it will help weight loss. The HIIT really helps me with weight loss in general.

    It is hard to build muscle and lose weight at the same time but it can be done.

    I always hear that, yet how many obese people do you know who truly exercise intensively regulary and remain obese for long? While it's true diet is critical for weight loss, that doesnt' mean you can't achieve a some degree of weight by just resistance training (or any form of exercise). If you've reached an equilibrium point (i.e., not gaining or losing weight at current weight/cal intake), then replacing sedentary activity with resistance training while maintaining the same caloric intake will certainly lead to weight loss. Furthermore, unlike dieting, exercise has has positive returns. Your metabolic rate and the number of calories burned per workout will continue to increase. Now this won't lead to fast sexy :"I lost 30 pounds in 2 months" type weight loss. But it would lead to slow sustainable weight loss until a new equilibrium point is reached. The new equilibrium point may still be overweight, but it's unlikely to be obese if you're really exercising seriously.

    HIIT is phenomenal for weight loss. Resistance training for weight loss, when done properly, is actually similar to HIIT. Also, unconditioned newbies can gain strength at first while simultaneously burning fat. And even if they don't, resistance training is still great while dieting b/c it preserves your muscle mass during weight loss.

    Thank you.
    What you said makes perfect sense.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    A calorie deficit is the only thing needed for weight loss. This can be created with diet modifications or exercise or a combo of both. If you are counting calories and are able to stay in a deficit, then you will lose weight regardless. If you do cardio along with a deficit then you further the deficit, either making your net intake far too low ("starvation mode"), or allowing yourself to eat more (if you use the MFP settings). So you can absolutely do NROL, eat at a deficit, and lose fat. You won't GAIN muscle (at least not after the first couple of weeks) if you're in a deficit, but you will improve your body composition and retain lean body mass while losing fat. You can definitely add the HIIT before stage 2 if your goal is weight loss.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    A calorie deficit is the only thing needed for weight loss. This can be created with diet modifications or exercise or a combo of both. If you are counting calories and are able to stay in a deficit, then you will lose weight regardless. If you do cardio along with a deficit then you further the deficit, either making your net intake far too low ("starvation mode"), or allowing yourself to eat more (if you use the MFP settings). So you can absolutely do NROL, eat at a deficit, and lose fat. You won't GAIN muscle (at least not after the first couple of weeks) if you're in a deficit, but you will improve your body composition and retain lean body mass while losing fat. You can definitely add the HIIT before stage 2 if your goal is weight loss.

    Thanks but I am looking to get fit not thin.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    A calorie deficit is the only thing needed for weight loss. This can be created with diet modifications or exercise or a combo of both. If you are counting calories and are able to stay in a deficit, then you will lose weight regardless. If you do cardio along with a deficit then you further the deficit, either making your net intake far too low ("starvation mode"), or allowing yourself to eat more (if you use the MFP settings). So you can absolutely do NROL, eat at a deficit, and lose fat. You won't GAIN muscle (at least not after the first couple of weeks) if you're in a deficit, but you will improve your body composition and retain lean body mass while losing fat. You can definitely add the HIIT before stage 2 if your goal is weight loss.

    Thanks but I am looking to get fit not thin.

    I don't think I said anything about getting thin, did I? I was under the assumption that you wanted to lose weight. Was I incorrect?
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    A calorie deficit is the only thing needed for weight loss. This can be created with diet modifications or exercise or a combo of both. If you are counting calories and are able to stay in a deficit, then you will lose weight regardless. If you do cardio along with a deficit then you further the deficit, either making your net intake far too low ("starvation mode"), or allowing yourself to eat more (if you use the MFP settings). So you can absolutely do NROL, eat at a deficit, and lose fat. You won't GAIN muscle (at least not after the first couple of weeks) if you're in a deficit, but you will improve your body composition and retain lean body mass while losing fat. You can definitely add the HIIT before stage 2 if your goal is weight loss.

    Thanks but I am looking to get fit not thin.

    I don't think I said anything about getting thin, did I? I was under the assumption that you wanted to lose weight. Was I incorrect?

    Only as a by product of building muscle. So while your advice is great for those looking to lose weight I am looking for advice to do with building muscle.
  • weightofyourskin
    weightofyourskin Posts: 173
    I'm 5 foot 3 and 172 pounds (that works out to about a size 8-10) and I'm almost finished with stage 1 of NROL4W. I can't think of any reason someone who's overweight couldn't do the program. I have trouble with some of the moves but that's more of a flexibility/general weakness thing and not related to my being pudgy.

    I've only lost two pounds and haven't seen much of a difference in my measurements, but I'm really enjoying the program, as much as it's possible to enjoy something that causes me so much pain and discomfort :laugh: NROL helped me bust through a 2-month plateau and I am definitely seeing improvements in how much I can lift. I would really recommend doing these workouts!
  • weightofyourskin
    weightofyourskin Posts: 173
    Whoops, double post.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    I'm 5 foot 3 and 172 pounds (that works out to about a size 8-10) and I'm almost finished with stage 1 of NROL4W. I can't think of any reason someone who's overweight couldn't do the program. I have trouble with some of the moves but that's more of a flexibility/general weakness thing and not related to my being pudgy.

    I've only lost two pounds and haven't seen much of a difference in my measurements, but I'm really enjoying the program, as much as it's possible to enjoy something that causes me so much pain and discomfort :laugh: NROL helped me bust through a 2-month plateau and I am definitely seeing improvements in how much I can lift. I would really recommend doing these workouts!

    Thank you.
    I have a question. Do you go to the gym or do it at home?
  • weightofyourskin
    weightofyourskin Posts: 173
    I do it at the gym. I don't have the money OR the space for all the equipment I'd need to do it at home. It's a women-only gym so I don't feel terribly self-conscious though.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    Mines not all female gym. I guess I'm just going to have to head into the weights area and try to not look like a dork. :laugh:
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