Weight lifting with lots of body fat to losE

start light work up to a reasonale weight. do more reps. I love weight lifting...but not for bulk...

If you are going to lift heavy you should get your body measured (arms, waist, chest, thighs, body fat %, ect). When you gain muscle you can gain weight but its muscle weight compared to fat weight and muscle weighs more fat. Someone 5'5" 130 lbs with 15% body fat looks completely different than if they had 30% body fat. If you are more focused on the # on the scale you may consider light weight until you hit your goal and then move to heavy weights with a new goal.It really comes down to what are your goals and your desired body type.

start light work up to a reasonale weight. do more reps. I love weight lifting...but not for bulk...

K.

start light work up to a reasonale weight. do more reps. I love weight lifting...but not for bulk...

You won't bulk. You're female and don't have enough testosterone to bulk easy.

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OP... I have 60lbs to lose still and I'm lifting. I honestly haven't lost a pound since I started, but I've lost an inch around the waist, another inch around the thighs. My bust is shrinking too, of course The only thing that hasn't really changed is my hips (damn them!), but I'm sure they will. And the other health benefits are amazing! I LOVE being so much stronger and healthier and happier.

I'd advise against the low weight high rep thing that a lot of women do. Lift HEAVY, as heavy as you can manage while still completing 5 to 8 reps. Do multiple sets.

I started with New Rules for Lifting for Women... you might start there. I know a lot of people who do Stronglifts (another lifting program). You could start there...

But really... I don't think you should wait to lose those last 16 lbs. I think you should start lifting now. You'll love the results.

You really won't bulk. Promise.

I've lost 70pounds

Still about 55ish more to go

I lift and still lose. so go for it. . .

Start heavy... you won't get big and bulky.

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I have been lifting heavy for awhile. I am not big and bulky if anything I am getting smaller.

I agree check out new rules for lifting for women if you are new to lifting.

One thing to remember. If you are lifting heavy you may not actually see the scale move down. It may stay the same or go up. You will be building muscle. Not getting bulky. Women do NOT bulk. Measure yourself and track your success that way. I love lifting. It has done amazing things for my body.

Wow. Lots of great information. Thank u! I am currently reading NROLFW and I'm very intrigued. I already eat high protein bcuz I lift a Lil bit but really want to try this out. So right now I do a couple sets with 8 pound weights. I'm assuming I'd need bigger. Lol. Any tips that helped u at the beginning would be great

if you can afford it, get a set of adjustable weights that go to at least 25 lbs. When I started out I had some from reebok. A gym membership helps but not necessary.

i have about 60 more pounds to lose and strength train 3 days a week.

you wont bulk as long as you dont take steroids, eat a crazu amount of calories over your maintenance or get a sex change. i'm finding that the bigger weights i lift, the more inches i lose.

i'm doing NROL4W but strong lifts is also another great strength program to try

You will still slim down even if you don't lose anything on the scale.

Thank u for ur reply. my weight that's still left is my wrry bcuz I don't want to start lifting and stay at how thick I look. I would assume if I can get down to 112 that even lifting I'd have some weight to lose so I was just curious about it. Thanx for ur help

You will not get bulky at all! In fact, you'll be leaner and more toned!! Take a look at some of the pics on the Eat More to Lose Weight group. Most of those ladies lift heavy weights and they are not bulky at all. They are toned, sculpted and sexy!!

I am truly becoming a believer in lifting heavy too. I can't decide whether to do the NROLFW or the Jamie Eason program. I have Jillian Michael's Body Revolution...but too much jumping around for me right now. I just need to find something and stick with it! I want to lose 12 lbs (first goal) and then see where I am and evalate. Just not sure how to get there....

It is best to start right away and work up to heavy weights. the reason for this is as you lose weight you tend to lose lean muscle as well as fat. By starting strength training right away you will retain more of your muscle and be a lower bf% at your goal weight you would otherwise would be. That and it is much easier maintaining lean muscle in a deficit, then it is to rebuild what you lost after the fact.

So I'm about 16 pounds from ideal weight and would really like to incorporate heavy strength training. All of u have all these amazing results with lifting.. How far were u from goal? Of it was 10 or more did u actually lose weight on scale or added muscle only. I ask bcuz I have these arms that r still a Lil fatty and I can usually get small arms and shoulders so I don't know if I should just get skinny (by losing weight first) then lifting After OR lift now to start toning but will I lose fat if it's kinda a lot (just had baby)

I'm struggling with the same decision. I'm about 20 pounds from goal, and cardio is still working for me, but I've started incorporating a very small amount of core and strength training in. I really, REALLY want to get rid of the fat before I proceed (I'm the type of person who likes to finish a goal), but I think once I'm down where I want to end up I'll accept a gain to build some muscle for long-term caloric burn.

I'm 40+. I'll never have a 6-pack, but I'll settle for a better-looking keg. LOL

Please be aware that to lose the most amount of body fat as a %, it is best to have a slight caloric deficit (a goal of 0.5 to 1lb/week rate of loss), and no cardio is needed at all, but strength training is to maintain the muscle you already have.

All cardio does is for fat loss is allow you to eat more and maintain the same caloric deficit you could have got from diet alone. Cardio has a host of other benefits but fat loss is not one of them, that is purely based on a caloric deficit (which you can get from diet alone or a combo of diet and cardio)

edit..mistake post