Firming Up Without Heavy Lifting

yankeedownsouth
yankeedownsouth Posts: 717 Member
edited October 30 in Fitness and Exercise
I’m almost at my goal weight. In fact, I’m pretty happy with my weight right now (135 at 5'7"), and I am playing with the idea of changing my goal.

However, I am NOT happy with my flab. I want to get firmer and tighter in general. I’ve definitely improved since I joined MFP 75 days ago, but I still see a lot of room for improvement.

My question is, can I do this without lifting heavy weights? Right now, my fitness is a lot of cardio (elliptical and running) 5 or 6 times a week, one day of leg weights, and one day of upper body. I do abs and lower back every time I do weights. My schedule is such that I only have time to spend on weights about 3 times a week (Friday, Saturday, and Sunday).

I’m a breast cancer survivor and have physical limitations that make it so I cannot do heavy lifting or repetitive motion with anything other than light weights with my right arm or anything that works out my chest muscles. It’s amazing how many weight exercises these two things rule out – even a lot of back exercises irritate my arm.

That’s why I’m wondering if I can meet my goals of being firm and tight with what I’m currently doing – cardio, legs, and light upper body.

Any suggestions of what I should change or add?

Replies

  • UponThisRock
    UponThisRock Posts: 4,519 Member
    Building muscle and losing the rest of the fat is what you need to get the body you're looking for. However, if you can't lift at least a bit heavy (8-10 reps), it's unlikely that you'll ever build much muscle mass.
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    Building muscle and losing the rest of the fat is what you need to get the body you're looking for. However, if you can't lift at least a bit heavy (8-10 reps), it's unlikely that you'll ever build much muscle mass.

    Upper body, I cannot. But lower body I can. Also can do abs with no problems.
  • _GlaDOS_
    _GlaDOS_ Posts: 1,520 Member
    Heavy lifting is probably the more effective way of "firming up", but even with your physical limitations, I think you can still achieve your goals.

    I encourage you to see a Physical Therapist who specializes in exercise for cancer patients and survivors. They would be better able to assess your physical needs and limitations. As a breast cancer survivor, you are also at risk for lymphedema and scars from surgery or radiation can really cause pain and discomfort if you're not safe while exercising (especially with resistance training). You probably know all this already though. :smile:

    There are also exercise programs out there designed specifically for cancer survivors. One I work with is the LIVESTRONG at the Y program (http://www.livestrong.org/What-We-Do/Our-Actions/Programs-Partnerships/LIVESTRONG-at-the-YMCA). There may be one at a YMCA branch near you if you want to check it out. These programs are designed to be in smaller groups so you get more specialized training depending on your level of fitness and needs.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Building muscle and losing the rest of the fat is what you need to get the body you're looking for. However, if you can't lift at least a bit heavy (8-10 reps), it's unlikely that you'll ever build much muscle mass.

    Upper body, I cannot. But lower body I can. Also can do abs with no problems.

    If your upper body is strong enough to support at a standard barbell (or at least a smaller one) then you could do squats & lunges. They are great (especially squats!) for building muscle and all over strength.



    "I encourage you to see a Physical Therapist who specializes in exercise for cancer patients and survivors. They would be better able to assess your physical needs and limitations." - This too!!
  • doubglass
    doubglass Posts: 314 Member
    stick with cardio and abs. Well bulking up would require more calories, nothing burns calories like cardio. No exercise targets flab--it's all about calories consumed and burned.
  • bahacca
    bahacca Posts: 878 Member
    You could do squats heavy lifting on the Smith Machine. That would work your quads, butt and hamstrings-3 HUGE muscle groups.
    As for your arms and burning the fat away, have you tried HIIT? I did it today for the first time and it KICKS YOUR BUTT! But after reading a bunch of studies, it burns fat much faster than regular cardio. So maybe replace 1 of your cardio days with HIIT. Here's a great article on it:http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/ I did 30 seconds HIIT and 1:30 slower speed on a bike. You can do that! So that will help melt the fat away.
    I'd suggest doing machines and dumbells as heavy as you can for your upper body and, as the fat melts away, what muscles you DO have will look more defined, even if they aren't as tight as someone lifting heavier.
    Also-have you spoken with your doctor about the possiblity of lifting slightly heavier if you put in training hours and perhaps get massages. I know a lot of the issue is the draining of the lactic acid and such and lymph drainage. Perhaps if you tell them you are serious about improving your strength, they can put you with a physical therapist or the like who can think of better ways to work around your upper body issues.
    KUDOS to your for fighting and beating breast cancer. My mom is a survivor as well!
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    Heavy lifting is probably the more effective way of "firming up", but even with your physical limitations, I think you can still achieve your goals.

    I encourage you to see a Physical Therapist who specializes in exercise for cancer patients and survivors. They would be better able to assess your physical needs and limitations. As a breast cancer survivor, you are also at risk for lymphedema and scars from surgery or radiation can really cause pain and discomfort if you're not safe while exercising (especially with resistance training). You probably know all this already though. :smile:

    There are also exercise programs out there designed specifically for cancer survivors. One I work with is the LIVESTRONG at the Y program (http://www.livestrong.org/What-We-Do/Our-Actions/Programs-Partnerships/LIVESTRONG-at-the-YMCA). There may be one at a YMCA branch near you if you want to check it out. These programs are designed to be in smaller groups so you get more specialized training depending on your level of fitness and needs.

    Yup, lymphedema is one of the main things I'm trying to avoid. I lost the majority of my lymph nodes on my right side - thus my restrictions. I'm horrified of developing this; once you get it, you have it forever...

    Good idea about looking for an exercise program for survivors. I'll definitely check into that.

    Cancer really sucks. Even once you've beaten the darned thing, you still have lifelong issues to deal with. SO frustrating!
  • bahacca
    bahacca Posts: 878 Member
    stick with cardio and abs. Well bulking up would require more calories, nothing burns calories like cardio. No exercise targets flab--it's all about calories consumed and burned.
    Actually, muscle burns calories more than cardio does--it can burn calories when you are just sitting around. I love this chic for inspiration: http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    You could do squats heavy lifting on the Smith Machine. That would work your quads, butt and hamstrings-3 HUGE muscle groups.
    As for your arms and burning the fat away, have you tried HIIT? I did it today for the first time and it KICKS YOUR BUTT! But after reading a bunch of studies, it burns fat much faster than regular cardio. So maybe replace 1 of your cardio days with HIIT. Here's a great article on it:http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/ I did 30 seconds HIIT and 1:30 slower speed on a bike. You can do that! So that will help melt the fat away.
    I'd suggest doing machines and dumbells as heavy as you can for your upper body and, as the fat melts away, what muscles you DO have will look more defined, even if they aren't as tight as someone lifting heavier.
    Also-have you spoken with your doctor about the possiblity of lifting slightly heavier if you put in training hours and perhaps get massages. I know a lot of the issue is the draining of the lactic acid and such and lymph drainage. Perhaps if you tell them you are serious about improving your strength, they can put you with a physical therapist or the like who can think of better ways to work around your upper body issues.
    KUDOS to your for fighting and beating breast cancer. My mom is a survivor as well!

    Good idea about the squats. My gym does have the Smith Machine, so I'll give that a try. Also hadn't thought about doing HIIT on a bike. I really like that idea!

    Y'all are awesome. So many great ideas that I just didn't think about!
  • kerry0521
    kerry0521 Posts: 46 Member
    I do HIIT on my bike once a week. DIfferent workouts...it is painful. I do it at a cycle place that we call the "pain cave". They switch up the length and the severity of the intensity but it is a great workout. One that is easy to do at home is just 1 minute "on", and 1 minute "off". Go until you die :). It has made a big difference in my leg strength and my aerobic capacity.
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    Building muscle and losing the rest of the fat is what you need to get the body you're looking for. However, if you can't lift at least a bit heavy (8-10 reps), it's unlikely that you'll ever build much muscle mass.

    Upper body, I cannot. But lower body I can. Also can do abs with no problems.

    If your upper body is strong enough to support at a standard barbell (or at least a smaller one) then you could do squats & lunges. They are great (especially squats!) for building muscle and all over strength.



    "I encourage you to see a Physical Therapist who specializes in exercise for cancer patients and survivors. They would be better able to assess your physical needs and limitations." - This too!!

    This a million times, squats and lunges will build the muscles in your bum, and help you burn off more kcals
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