Cardio vs. Strength training results (pic)

Cmonnowguys
Cmonnowguys Posts: 361 Member
in Success Stories
Here are a couple of my "during" pics. All of March I did a combo of running, Zumba and calisthenics using 7lb weights. My weight was 168.4 with close to 34% body fat. In a month I lost 6 lbs, but my body fat was still at 33%. I decided to cut back on cardio (elliptical or light running twice a week) and started the Stronglifts 5x5 power lifting program. Since then I have only lost another 3 lbs, but my body fat is now at 28%. Not to mention, I am much stronger. Here are my current stats:
Squats - 115 lb
Bench - 85 lb
Pendlay rows - 90 lb
Overhead press - 70 lb
Dead lift - 145 lb

I still have a long way to go, but hopefully my progress so far will motivate someone to pic up some weights! :)

inze36.jpg
«13456

Replies

  • cherryrush
    cherryrush Posts: 12
    Looking good!
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Excellent progress! Looking great!
  • Colbyandsage
    Colbyandsage Posts: 751 Member
    Awesome!!!! Great job! Huge progress!
  • proudtruckersgirl
    proudtruckersgirl Posts: 42 Member
    You look fantastic. Great job. I'm already doing the weight lifting with my PT. I feel so much better even if I'm not losing weight, I'm stronger and losing inches. :) Keep it up.
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Thanks guys! It's hard seeing the numbers on the scale move slower, but the reflection in the mirror makes it worth it. I'm excited to see where my progress will be in another couple of months!
  • veromancha
    veromancha Posts: 158 Member
    Thanks for posting!! I just started lifting!!
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    Awesome!!

    You should post that same post, here:

    http://www.myfitnesspal.com/topics/show/535512-real-mfp-women-weight-training-befores-and-afters

    Good for you =D!
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Thanks for posting!! I just started lifting!!

    Stick with it! Results are slow but steady and my body is finally changing shape instead of just getting smaller. Congrats on your loss so far, btw!
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Awesome!!

    You should post that same post, here:

    http://www.myfitnesspal.com/topics/show/535512-real-mfp-women-weight-training-befores-and-afters

    Good for you =D!

    Thanks!! I'll do that. Women on here are the reason I decided to give lifting a try!
  • 2ht2hand1e
    2ht2hand1e Posts: 116 Member
    It looks like a lot more than a 3 lb loss btwn no strenght and strenght. Great job!
  • sheri02r
    sheri02r Posts: 486 Member
    Awesome!! definitely need to add strength training into my exercise routine!
  • EbbySoo
    EbbySoo Posts: 267 Member
    Inb4 Tae Bo is strength training. LOL.

    Also you look awesome. :)
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Great job.
  • brittanylock09
    brittanylock09 Posts: 194 Member
    Here are a couple of my "during" pics. All of March I did a combo of running, Zumba and calisthenics using 7lb weights. My weight was 168.4 with close to 34% body fat. In a month I lost 6 lbs, but my body fat was still at 33%. I decided to cut back on cardio (elliptical or light running twice a week) and started the Stronglifts 5x5 power lifting program. Since then I have only lost another 3 lbs, but my body fat is now at 28%. Not to mention, I am much stronger. Here are my current stats:
    Squats - 115 lb
    Bench - 85 lb
    Pendlay rows - 90 lb
    Overhead press - 70 lb
    Dead lift - 145 lb

    I still have a long way to go, but hopefully my progress so far will motivate someone to pic up some weights! :)

    inze36.jpg

    Great results in two months!! Keep it up!! I think having the mix up makes a big difference!!
  • Klem4
    Klem4 Posts: 399 Member
    You look awesome!
  • saxnviolin
    saxnviolin Posts: 129 Member
    you look wonderful!
  • kopmom
    kopmom Posts: 491 Member
    What a difference !! Keep it up
    I have been doing stronglifts also why running 3x a week as I have been training for a 1/2 marathon and then the 10 mile race I ran today. My plan going forward was to cut back running and focus on lifting only

    Do you do anything but Stronglifts now? Was the Mar 31st picture when you cut back on cardio and the May 5th picture after alittle over 1 month of stonglifts?
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    It looks like a lot more than a 3 lb loss btwn no strenght and strenght. Great job!

    Thank you! Sometimes the scale isn't the most accurate indicator!
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    What a difference !! Keep it up
    I have been doing stronglifts also why running 3x a week as I have been training for a 1/2 marathon and then the 10 mile race I ran today. My plan going forward was to cut back running and focus on lifting only

    Do you do anything but Stronglifts now? Was the Mar 31st picture when you cut back on cardio and the May 5th picture after alittle over 1 month of stonglifts?

    Thank you! I love running, but I was really curious to see what the difference would be if I made lifting my focus. I started 5x5 on April 2nd, so the May 5th pic is after just a month and couple days. Before that the only weights I used were light dumbbells during calisthenics. I do Stronglifts on mon, wed and fri. Tues and thurs I do 20-60 min of light cardio(usually a mix of elliptical and a 1-2 mi run) depending on how my lift the day before went. The cardio is mainly to de-stress and so I can eat more since I get ravenous after lift days, lol. I suspect that whether I like it or not, I'll have to cut my cardio more as I lift heavier though.

    Congrats on your 10-mi! I like sprinkling in 5ks and half marathons here and there cuz they make your body feel so great afterward!
  • bryansaums
    bryansaums Posts: 78 Member
    Really inspiring.

    I started 5x5 two weeks ago and am going with the program, so I really drastically reduced my loads. You're outlifting me right now! :smile:
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Amazing!!!
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Really inspiring.

    I started 5x5 two weeks ago and am going with the program, so I really drastically reduced my loads. You're outlifting me right now! :smile:

    I started with just the bar too! Adding 5 lb every lift seemed so daunting, but it's amazing what the human body can do. I was so excited to put my first 45's on the bar!

    Good luck with 5x5! You will do great!!
  • amsparky
    amsparky Posts: 825 Member
    Awesome results! I too have cut back on cardio and am doing the New Rules program - hoping to see similar results!

    I'm curious - do you still eat at a deficit?
  • Tennybird
    Tennybird Posts: 22 Member
    Congrats! I really needed to see this today. I also recently cut back on cardio to try heavy lifting. Since I started I have only seen the scale go down 1/2 pound. Can I ask how you are eating? Did you keep you calories the same as when you were doing mostly cardio or did you up your calories? I'm so confused about how much I should eat.
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Awesome results! I too have cut back on cardio and am doing the New Rules program - hoping to see similar results!

    I'm curious - do you still eat at a deficit?

    I bought New Rules after many on here recommended it! I plan to switch to that program once I slow down with Stronglifts. It's a great book!

    My first month I was netting around 1200. Once I started lifting I upped it to 1400 and recently to 1600. Depending on the workout i did, I net anywhere between 1500-2200 and I try to hit my macros of 30protein/25fat/45carbs. I've stayed at 158 for two weeks, since upping my cals, but I should go back down once my body adjusts.
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Congrats! I really needed to see this today. I also recently cut back on cardio to try heavy lifting. Since I started I have only seen the scale go down 1/2 pound. Can I ask how you are eating? Did you keep you calories the same as when you were doing mostly cardio or did you up your calories? I'm so confused about how much I should eat.

    Thank you! Cardio helps you lose faster, but strength training ensures that what you lose is fat. It's slower, but so worth it. I took a pic every Saturday and even when my weight loss slowed, the pics show me I'm still making progress. Measurements do that too and give you the decrease in numbers that you want to see.

    My first month I was netting around 1200. Once I started lifting I upped it to 1400 and recently to 1600. Depending on the workout i do, I net anywhere between 1500-2200 and I try to hit my macros of 30protein/25fat/45carbs. I've stayed at 158 for the last two weeks, since upping my cals, but I should go back down once my body adjusts.

    If you're hungry on days you work out, even if you're netting your goal, maybe try upping your cals. You might stay at the same weight, but the loss should continue once your body adjusts. My maintenance number is around 2200 cals, so anything below that is a deficit that should lead to weight loss. I try not to net below 1500 or else I usually get grumpy, hungry, and sleepy. Lol, I could give SnowWhite's dwarves a run for their money.
  • ahsongbird
    ahsongbird Posts: 712 Member
    wow great job! I can't wait to be able to join a gym and start lifting heavy but my fitness level is like zero so I have to work on walking for long distances right now lol
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Thanks for sharing. I do both cardio and weights (about 50/50)... I appreciate your comments and am impressed with your progress. Great transformation.. Keep it up!
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    You look FANTASTIC!
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    wow great job! I can't wait to be able to join a gym and start lifting heavy but my fitness level is like zero so I have to work on walking for long distances right now lol

    Really, it would be best to just start where you are at... It is what you will have to do anyway. If your problem with starting the gym is financial, just do what you can do... If it is a fear that you are not ready to start lifting, there is no time like the present ... Start where you are at...

    I started at the gym about 4 months ago (late January) .. I was doing like an 80 lb chest press... Today, I did a 180 lb chest press... But I had to start where I was at... Other machines show similar results... Nothing you can do but just get started.

Categories

Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!