Heavy Lifting For Women?

_xoxok · February 2012

I've tried searching through the message boards for this, but every time I hit the back button - or hit the wrong button - I have to start all over, so I gave up!

Anyway, I was wondering how many women out there lift more weights & do less cardio. If you do, have you seen results? Have your results been better compared to doing more cardio?

I was going to wait until I hit my goal weight before I started to lift weights, but research is saying lifting weights is always "better" as far as results go. I know you can't believe everything you read on the Internet, so I decided to come to MFP.

I just ordered "The New Rules of Lifting for Women", & it should be here soon. Any advice or feedback would be great. Thanks! :flowerforyou:

zafferFL · February 2012

I've tried searching through the message boards for this, but every time I hit the back button - or hit the wrong button - I have to start all over, so I gave up!

Anyway, I was wondering how many women out there lift more weights & do less cardio. If you do, have you seen results? Have your results been better compared to doing more cardio?

I was going to wait until I hit my goal weight before I started to lift weights, but research is saying lifting weights is always "better" as far as results go. I know you can't believe everything you read on the Internet, so I decided to come to MFP.

I just ordered "The New Rules of Lifting for Women", & it should be here soon. Any advice or feedback would be great. Thanks! :flowerforyou:

don't wait, incorporate weights into your routine right now.
As with diet, you are changing a lifestyle, not using tools as when you think they should be employed.

It will make a difference and set up a good routine now.

_xoxok · February 2012

don't wait, incorporate weights into your routine right now.
As with diet, you are changing a lifestyle, not using tools as when you think they should be employed.

It will make a difference and set up a good routine now.

Great advice! Thank you!

jjblogs · February 2012

I just started lifting and LOVE it. Here's a thread I started last week...might interest you. Good luck!

http://www.myfitnesspal.com/topics/show/499320-women-lifters

sarahbetherck · February 2012

Definitely do it now! It's so helpful! I plateaued when I dropped some of the strength training in favor of conditioning (scheduling and finances, something had to give!) but now I'm making room for it again and it's already working its magic.

KristalDawnO · February 2012

Ex-powerlifter. Never had to diet. Lived around 60 pounds less than I am now. Very little cardio. Great legs and arms!

shirleygirl910 · February 2012

I lost my weight and didn't do much weight lifting and now I have hanging skin. I used my muscle to burn instead of building the muscle when losing weight. You have the right book coming to you. Read it cover to cover. You will be pleased.

KatieJane83 · February 2012

I lift heavy, in addition to my cardio (running and dance) and I LOVE it! It really helps to boost your metabolism too, as the more lean muscle mass you have the more calories your body burns just existing. I definitely recommend getting started on it and working it into your workout routine.

_xoxok · February 2012

Thank you everyone!! Looks like I'm making the right decision!

_xoxok · February 2012

I just started lifting and LOVE it. Here's a thread I started last week...might interest you. Good luck!

http://www.myfitnesspal.com/topics/show/499320-women-lifters

Exactly what I was looking for! Thanks.

garlic7girl · February 2012

My trainer always encouraged me and the other women to incorporate both into your routine...

Maridelsol82 · February 2012

I've lost more weight lifting weights then just cardio. This was recently confirmed by my sports nutritionist who told me that weight training will help an individual lose more weight then cardio alone. Both are good but try doing more weights.

Puddykat1026 · February 2012

I started a few months ago doing what I could. Mostly 10 min cardio, 10 min weights. As my stamina built up, I did 15/15. Now, I do about 15-30 min cardio & 60-75 min weights. I've lost 24 lbs over the course of 5 months and I feel like I see more of a difference in my body even though I haven't lost as much weight as I'd like. I feel like it's important to stay toned as I drop weight so I don't get flabby. Also, I'm not trying to get "thin", I want to be stronger, firmer, healthier. I love my curves, but I want to have the RIGHT curves. So lifting works for me. I've also noticed I've lost inches quicker since I started lifting more. I can feel the weights getting lighter & feel happy when I can get to the next level. My trainer told me it's good to balance your lifting with your cardio so your body adjusts accordingly. High stamina AND toned muscles is always a plus.

Lyadeia · February 2012

I've lost 12 pounds since Thanksgiving by doing 4 weight lifting days per week and 1-2 days of cardio. Some weeks I don't have time for cardio and don't get it in... Anyway, with those 12 pounds lost, I also went from a US size 12 to a US size 6. I last measured in January, so I might be even smaller.

I used to be a cardio junkie, but I don't see the point in it anymore. I lose fat by controlling my calorie intake, and I sculpt my body by lifting very heavy weights 4 days per week. I do the cardio to create an even larger calorie sink for the week, but never as an excuse to "eat back exercise calories." I calculated my TDEE and BMR, and I eat between them to lose body fat...so I don't even calculate exercise calories anymore.

I've seen much better results doing this than doing endless cardio sessions and worrying about exercise calories. I also am stronger, tighter, and leaner...not just simply "lighter on the scale."

cbear017 · February 2012

I am on Stage 5 of the New Rules of Lifting for Women and I love it!

First off, I've discovered that I despise cardio and love, love, love hard, heavy compound lifts (squats, deadlifts, etc.). I've seen my body composition change radically. I look a lot better than I ever have.

I probably spend about 60 minutes a week on the cardio machines, running or using the stair climber. I also play squash 2x a week. This is the only 'fun' cardio IMO. Otherwise, I spend about 4 hours a week lifting weights.

Now, my goal was to lose 20lbs while changing my body composition. I'm half way to my goal. Based on calculating my TDEE and deducting 20%, my daily calorie goal is 1400. I aim to lose a little less than a pound a week. Now, NROLFW is adamant about eating at maintenance if you want to make any significant gains in the muscle department, but if weight loss is your goal (like it is mine) just realize that you won't see the same results as people eating at maintenance and you won't be able to lift as heavy.

EatClenTrenHard · February 2012

women who lift look so nice

men have heart attack due to their looks

cbear017 · February 2012

Hey, there's a New Rules of Lifting for Women group too:

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w

_xoxok · February 2012

Totally forgot to ask how many times a week do you all lift weights ..... Oops :laugh:

xraychick77 · February 2012

yes..

i lift and do moderate cardio..or not much at all..i usally get on the treadmill after lifting for 30 mins..i may actually run 10-20 mins..depending on how i feel..i walk the rest of the time.

i am growing stronger..i am not technically eating at a calorie deficit..just around my EER..1700 cals a day. i am getting stronger, so i know i'm gaining muscle.

my body composition has changed..better than just cardio, and better than just lifting alone..both together seem for me to work the best..

Mceastes · February 2012

Definitely incorporate weights! It can only help to increase muscle and boost your metabolism. Plus, you'll tone your body as you're losing weight - weight loss alone does not equal tone. I do like to run (usually 2-3 miles 3 times a week), but my body looks best when I'm consistently running and lifting weights. Good luck!

MizCJ84 · February 2012

I lifted weights a couple years and lost like 30 pounds. I was in the best shape ever! Way better shape then I was with hours of cardio. I stopped working out for a couple years and gained weight back, and I just started working out again a few weeks ago. I'm doing the P90X program which is mostly heavy lifting. I already know how great lifting works for women, so I'm sticking to what I know. I highly recommend weight training...and make sure you're not lifting girlie 3 lb weights. Women are much stronger than that!

Megabot · February 2012

a while back, I was in OK shape. Then I started with a trainer and got into seriously awesome shape. During that time, I probably went to the gym 5 times a week: 3 days cardio, and 2 days JUST weights. My muscles were great. They don't get big or anything, just toned. My roommate (who was a fashion designer and part time model) used to say I had "celebrity arms!" because they didn't have flab, but they were nice and lean and shapely. I fit into awfully small jeans, too, which looked rockin.

Now, after a fairly traumatic last 3 years, I'm trying to lose weight. I make sure I do an hour of cardio maybe 4 times a week. And then I have a trainer kick my *kitten* for a solid hour, with weights. When I started lifting with him again, I noticed the weight started dropping FAST: its all muscle mass, and muscle just burns more calories. So the more muscle you have, the more fat you burn. Win!

Lift weights!! You'll be a trimmer, leaner, stronger, more shapely person!

Megabot · February 2012

Women are much stronger than that!

Yeah we are!!!!

zafferFL · February 2012

Totally forgot to ask how many times a week do you all lift weights ..... Oops :laugh:

if you lift correctly, i.e. heavy, then every second day. Your day off weights can be used for cardio, or you can just use it for rest.

I personally don't buy into the split of upper body one day, lower body the next day which allows you to do each muscle group twice a week - if you lift heavy enough you don't need and shouldn't be able to exercise the same muscle group twice in one week.

Cakepiebeer · February 2012

Don't start heavy. Start with a comfortable weight so that you get your form down. Work gradually to heavy as you progress.
Everyone says lift heavy but always forget to mention anything about correct form so you don't injure yourself.

Seriously, get a trainer or someone who knows what they're doing.

Squats and dead lifts for example. If you don't have correct form.. you'll **** yourself up

EatClenTrenHard · February 2012

Don't start heavy. Start with a comfortable weight so that you get your form down. Work gradually to heavy as you progress.
Everyone says lift heavy but always forget to mention anything about correct form so you don't injure yourself.

Seriously, get a trainer or someone who knows what they're doing.

Squats and dead lifts for example. If you don't have correct form.. you'll **** yourself up

This!!!!!!! Do proper form! Work your way up gradualy. 5% increase in weight per week if comfortable.

_xoxok · February 2012

Don't start heavy. Start with a comfortable weight so that you get your form down. Work gradually to heavy as you progress.
Everyone says lift heavy but always forget to mention anything about correct form so you don't injure yourself.

Seriously, get a trainer or someone who knows what they're doing.

Squats and dead lifts for example. If you don't have correct form.. you'll **** yourself up

Thanks! The gym I go to is really strict on paying for training, speaking with a trainer, ect. so this is great advice! I'll do as much research as I can on proper form, or try to talk to some of the people lifting weights at the gym! Thanks again..

sophsw · February 2012

bump

Heavy Lifting For Women?

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