Weight lifting for weight loss reddit female. 180-190 is also my sweet spot.

Weight lifting for weight loss reddit female For your height and weight, use round numbers. It's not necessary to wait until reaching your goal weight to incorporate strength training; in fact, building muscle can enhance weight loss efforts by boosting metabolism. I have been taking 5 grams creatine in a protein shake daily for the last two years. Dual progression will get you a long way. However, I think you could do that plan with the fixed weight bars that are lower than 45 as a way to start. Starting weight was 197. Looking for recommendations on the best weight loss program for women. On the other side of things, I've seen plenty of people who do pilates/light resistant exercises and look "toned" mostly because they've dropped weight but not because they've gained strength. Okay, so, I’m 5’2” and have been consistently weight lifting for two months. We would like to show you a description here but the site won’t allow us. I see so many women allergic to lifting and then get upset when they have no muscle tone. Lifting basically convinces your body to spare the muscles because they're being utilized. Cardio will help you lose weight, that includes both muscles and fat Weight lifting helps you build muscles and drop fat There's even a recent study that shows that between cardio, weightlifting, and cardio + weightlifting, only weightlifting is the most efficient. The best way to lose weight through exercise is weight training. -Lose weight = CICO -Build muscle = protein & weight training -Lose weight, build muscle= CICO, protein, & weight training Reply reply MarijuanaJones808 If you’re looking for a 4-week weight loss workout plan PDF, then you can check this out. I concur that weight training is the way to go, I do cardio too but focus moreso on strength training. A place for the pursuit of physical fitness goals. It's low impact and won't put excessive strain on your body. I started lifting weights 4-5 days a week in January of this year and have only lost maybe seven pounds on the scale but am down from a 46 to 40 in waist and probably nearing a 38. I typically spend my time there weight training as I really can’t stand cardio. There are a few mechanisms through which your muscles get stronger. 3% body fat (cardio based workouts) and then added 6. I am 5'9" and 180 lean. Personal honesty and self accountability will get ya 80% or the way bud! 60-100 days, Gardening season cleanup/planting 10 hours manual labor, I did manage to get a few sessions of weight training and resistance training after work. I was actually taking it as I was trying to lose weight as my carbs were restricted and I had no energy. You’ve got this and know you are not the only 15yo struggling with their weight. Even with that we've seen great progress and expect to look better than our 20 year old selves within a year. I am wondering if the boost creatine gives will also contribute to weight loss as 42 turning 43 M. I’ve seen more results with weight lifting than I did with months of IF at 1200 (I still do IF, but I’m not so insane about it now) . Muscle is denser than fat so weighs more, so if you do a lot of lifting, but don't see the scale move, you should probably start using other measurements. Weight loss is about diet (read: calorie deficit). I have more muscle/fat loss, and I look smaller, and my clothes fit better. Than you for your kind words. I usually end up a few hundred calories under the budget when exercise is added back in, so still slowly losing weight, but probably better to cut that number out completely and focus on hitting the actual deficit goal for the day while also getting a workout in. Here's the lifting routine I did last night (based on iFitness "Weight Loss Program" routine): Weight lifting, 3x a week. Almost everything I've found so far has been diet, lots of cardio, then weight training. Weight lifting is for building muscle, not for losing weight. I have been training 3x per week for 10 weeks and in that time I have decreased my body fat percentage from 49. We all lose a little muscle when losing weight, it’s not really noticeable unless we maintain a deficit long enough to become underweight. There is a difference between weight loss and fat loss. However, weight lifting can help as it can help with muscle maintenance and growth. i was hoping it was just a bad week but 7 weeks on i'm still only losing 1lb/week. A 1kg weight loss/week would be aggressive and not maintainable. Agree, I used it as I like to experiment with different supplements. You don’t lose weight through running because running burns lots of calories. The Quandry: Either my google-foo is weak, they're hiding behind the curl-rack, or they don't exist. Everyone is different. Then I do one heavy weight lifting leg day and one HIIT leg day with dumbbells and resistance bands. If you are underweight, try to add ~250 calories to this number. I weight 157 lbs, goal is 135 or at least 140. However, if I just want to lose weight instead, can I keep working out as I do with weights. ANd just lowever my calorie intake to be on a negative. if you Weight training is a great way to prevent injuries while swimming and living life. I'm already seeing loose skin. it was just a very noticeable slowdown from a consistent 2lbs per week weight loss to 1lb per week overnight. Combining both cardio and strength training is a well-rounded approach for optimal results. If you're just looking for general health/fitness as much time as you can stand at a moderate intensity [1]. Watching my macros and calorie intake does far more for that than hitting the gym. While I'm not losing weight as fast as I would if I was sticking to an 1100-1200 calorie diet, this is an amount that I can maintain. My overall goal is to drop 20 lbs and be a faster runner. I am down 40. Table Of Contents. I think if you are hoping for your arms to be slimmer, focus on creating a calorie deficit and keep lifting to maintain your muscle. There is no reason to wait any longer to build strength; a year from now you will be so glad you started today. I am aiming to lose 20 lbs and wanted a routine to lose weight. Post your progress pics, workout routines, rants about TDEE, and more! Members Online So I didn't say it's not difficult. it was very sudden and the only thing that changed was swapping 30 mins of cardio for ~45 mins of lifting. 15 votes, 28 comments. wiki for help with common questions. Don’t be discouraged. It'll be good for you physically and mentally and it'll likely get you where you want to be weight-wise. But at 165 I probably don't want to lose any more weight or ill have to buy new pants which is what I don't want to do. was a loose size 10’pants😫😫😫… now tight 14. First off - weight lifting doesnt lose weight. If your goal is to lose weight, subtract ~250 calories from this number. Curious to hear anyone's experience here? There's some pretty bold claims on these videos from people commenting that they've felt inflamed all the time from lifting and how pilates, low impact workouts, walking, etc helped heal their gut, lose weight (I'm also assuming some of it comes from losing muscle?) etc Resistance training is crucial to sustained success. Up until now I've been able to lose 2 lbs per week fairly consistently just by eating an average 1200 calories per day. While I do have some noticeable loose skin it's actually not as bad as I've seen online. Thanks for putting this up!!! One day I wish to not be the only female in the weight room of my gym!!! I have been trying to come up with a plan to help myself lose weight - including eating habits, cardio & weight-lifting exercises, and just general better habits. So I’ve been considering alternating running and weight training days, but I’m not sure how that would work. I think a solid weight lifting plan is a great step. I went from being an obese size 14 to a size 4 using adjustable dumbbells. The top two rules of weight loss on GLP-1's: 1) Eat a minimum of 100g's of protein daily. Currently weigh approx 165 Moderate exercise (3-5 times a week) Would like to workout for only 30 mins max a day. Post your progress pics, workout routines, rants about TDEE, and more! Members Online Weight lifting increases your muscle mass, and increasing your muscle mass is the best way to ensure you burn more calories without reducing your metabolism. 5: Get a check up, see if you are suffering from hypothyroidism and treat it immediately. These two things, combined with weight lifting and keeping my calories low, has resulted in weight loss pretty quickly. I lost about 30 lbs last year was 195 at 5 8” … got down to like 163. Better, I think, to prescribe higher reps for beginners. To answer what you asked though, best workout for weight loss for me has been cardio, I do a ton of walking, if at a gym I use a treadmill. personally, I do weight lifting and then do hot yoga classes, which are essentially hiit because they’re so damn hard and I found this to be giving me the results I’m Healthy weight loss is defined as losing 0. Stick with that weight until you get 12 across then increase the weight again. When we start or intensify lifting, we're creating micro-sized tears in our muscles. it's all just marketing ploys to steer women to the 1lb weight section 🙄). This amount keeps me satisfied. I do need to work out moreso with lifting. You lose weight because it’s a stimulus that tells your body that it needs to weigh Long term, that is not very effective and can lead to metabolic issues and stalling weight loss. Now I am… Diet affects weight loss more than exercise. if you stick with this 4-5 times a week, you should see results (especially with the cardio). I don't want to go back up to 180 either tho 4M subscribers in the loseit community. They are plenty of plans online you can use and adapt. Only way I was able to lose weight, I am POST menopause in my mid 40's. Jan 12, 2025 · Exactly How To Start Weight Training For Weight Loss, According To Experts Plus, three custom workouts to help you get started. This is covered in more detail in the wiki. Post your progress pics, workout routines, rants about TDEE, and more! I work out (weight lifting) 4 times a week, and I eat a lot right now to gain musclemass. I’ll do reformer Pilates 3 days/wk, lift 3 days/wk, at least 30 min of yoga or mat pilates 2 days/wk, plus 9-15k of steps daily (mom os two toddlers, this racks up real fast!). there was no slow transition from 2lbs/week to 1lb/week. F/29/5'5 SW: 260 CW: 205 GW: 150 I'm at the halfway point in my weight loss and I feel like this is a turning point. 5-1 pound per week. In this article, I’ve shared a couple of 4-week workout plans with PDF, whether you’re male or female, you can use either to increase fat loss. During my previous weight loss, I only did cardio and drastically changed my diet, which was successful in weight loss. I'd have to say they both complement each other well, my arm balances have improved because of weight training. This got me stronger but I wasn’t losing any visible fat. Slow weight loss is worth it if it leads to lasting results! What you are currently weight in the After. They look at me like I'm crazy when I tell them I'm focusing on weight lifting and nutrition. Weight loss is achieved with a calorie deficit… Weight training and cardio can assist with this process. Whether you need… Lifting weights doesn't have much to do with weight gain. Also, the 5 rep range is nearly "strength" focused reps - it's supposed to be used with heavy weight and I doubt most beginners will know that or load that rep range correctly. It's only been 2. They swear they eat 1200 calories a day and don't lose weight. My pace over 5 miles is 10:00-10:30 and I want it to be closer to 8:30. I lost the weight I wanted, didn’t notice any side effects. 2) Resistance/weight training are critical to your success. 5kg/week would be ideal. "They" being women who have lost a significant amount of fat via diet and weight training alone. Since I’m also trying to lose weight I’m eating in a caloric deficit (varies day to day based on what I’m doing… 1500-1900 cals usually) and I’m having a hard time hitting more than 70-80g protein in a day. Now that my baby is always on a mission of staying busy and we have a better family routine, I’ve had the opportunity to reincorporate a consistent workout During your day, I would do the weight training first, and run later in the day (with at least 3 hrs in between the end of the weight training and the start of the running. It may be worth the time to look at a TDEE calculator to get your macros in check. For you to cut another 200 calories off an already low 1300 calorie diet for example is fricking brutal. You can add reps, sets, weight, increase time under tension, alter the movement to be more difficult (ie body positioning). Hi! So I've decided I need to lose some weight, specifically stomach fat, and sadly I am unable to go to the gym every week like most people recommend, so I'm looking at "At-Home Workout Routines" to help me since I've thankfully been told that a gym isn't required for weight loss. I am 21 (female) and I have lost a lot of weight in the past couple years. You can lift and lose weight (called cutting) or lift and gain weight (called bulking). My doctor wants me to incorporate more weight training into my routine. Still practice yoga almost every day as I teach it as well plus my 3 times a week weight training. I was able to maintain everyday workouts. I wear size 12-14 at my current weight of 197 and size 10 at 170 when I am too thin for my own comfort. Hi! I’m a 5’1 female weighing about 114lbs. You could very reasonably be 185/190 while lean. When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. . I also need to know when to stretch and what stretches for each muscle group/day for flexibility. I'm currently 26 years old and would like to work on incorporating exercise back into my life and losing around 15-20 lbs to reduce fat while gaining muscle. I got a personal trainer at the end of August and I work with her twice a week. You don't technically need cardio. 6% muscle by switching to strength training. I go over almost every day that I lift weight lifting can make you less likely to move around in ways that you already naturally move around. Post your progress pics, workout routines, rants about TDEE, and more! If cardio is your focus in a workout - do it FIRST (that is when u r most energetic) but if it is weight lifting then do a short warm-up (walk on treadmill) weights and another bit of cardio after to get rid of the accumulating lactic acid and prevent DOMS (delayed onset muscle soreness) or just walk home from gym. Weight lifting, strength training, forget hours on a treadmill, my opinion, you are not eating enough protein , or probably enough healthy fat, skip the oatmeal/raisins have an, egg, etc. I do the same with my upper body. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online This time around, I am counting calories and aiming for between 1300-1450. It’s all heavy lifting for an hour. The Plan: diet + weight training. I'm a girl and I rarely see any other women lifting. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. I started a weight loss journey right before Covid lock down (February 2020). My plan is to run 2-3x a week and weight train 2-3x a week so that could mean as few as 1 active rest days a week, which I’m not sure is adequate. Sometimes it honestly is not your fault that you're fat or have excess weight. The health guidelines[2] recommend at least 150 minutes a week so that's 30 minutes 5x a week or 45 minutes 4x a week or however you want to cut it. Right now I’m doing weights 4-5x a week and cardio 2-3 times. Building muscle is phenomenal for weight loss- it will increase your resting metabolism. I have a 6 day split (push, pull, leg, repeat) and I also do at least 3-4 days of cardio that I switch up between running and a Peloton bike. Shooting for about . This always boils down to people eating more than they think they are. Feb 13, 2025 · Adding strength training to a weight loss program can help you build lean muscle mass and lose weight in just four weeks. Some people might advise to do lots of cardio, or do lots of weight lifting. That's important to know because the more muscle you workout, the more calories you spend and it all comes to this to lose weight : calorie deficit. A keto diet will help a beginner lose weight more consistently than a “normal” diet. The only way to lose weight is to eat at a deficit compared to what you’re burning. Body fat is all that matters. o. The new recommendations for calories seem to be a lot higher which makes the weight loss more sustainable, and helps you feel good and build muscle. . It's actually really important to do weight bearing activities like weight lifting to increase your bone density levels especially at your age (19) up until about age 30. I suggest you reassess your weight loss goals. As someone who has lost over 200lbs, I can tell you that weight loss is far more about diet than exercise (combination is always best of course). If you want to lose weight you need to create a calorie deficit, either by eating less, by adding cardio or other activity, or a bit of both. Also - youve been doing it a month. 5% to 44. If you cut out carbs and sugar you will very likely lose weight. 3% and increased my Skeletal Muscle Mass (SMM) by 3. It’s not as straightforward as cardio and eating at a deficit for weight loss (which tends to result in linear weight loss, with a few blips here and there). I generally stick to 1200 cals but sometimes social life gets in the way (alcohol / eating out) BUT that's always been the case and not usually affected weight loss for me. I lose weight on 1900 cals. " Lifting is super super fun, especially once you let go of the stupid myth that lifting weights makes women bulky (again, seriously, you won't. I went through years of yo-yo dieting, and I've lost about 100lbs from my highest weight. 5", write it as 5'9". I definitely noticed a difference in my strength. Personally, I really love cardio. By Korin Miller and Emily J. Lifting does burn calories, but it shouldn't be your primary plan for weight loss. Unfortunately, I have become extremely overwhelmed trying to think of how to properly fit all of these things into a "plan. Post your progress pics, workout routines, rants about TDEE, and more! Members Online Rowing is great to lose weight because that's one of the only sports besides swimming and climbing that mobilize all your muscle groups (85 % of your muscle to be precise). A normal 45 minute weight training session for me burns like 230calories. Plus it has been shown to help with improving your self-esteem, mood, self-confidence and personal agency, decreasing levels of depression and anxiety, improving blood 100% weight lifting. I am a female , 27 years old and 5’2. After this revelation, I opted for a lower impact regimen, alternating weight lifting with mild to moderate cardio and the weight began melting off. Shiffer Updated: Jan 12, 2025 12:24 PM EST Calories in, calories out. If you are over weight and struggle severely with weight loss it may be because you have a problem with your this is possible. but, if weight loss is your first goal, cardio, cardio, cardio. some youtubers suggest putting 24 hours between cardio and lifting but its probably something that effects the really advanced lifters more than a semi-beginner Im a 36 y. It will break down how much of each food category you should eat per day that can be measured by measuring cups. It is INCREDIBLY difficult to build sufficient muscle that you become “bulky”. Then I’ll usually sneak in a total body HIIT workout and some ab circuits on my 5th/6th day of To lose weight, I focus way more on diet than any kind of workout routine. Moral of the story: Don't feel like you necessarily have to cut calories back even further, just pick up an extra activity. In this article, we will break down a strength training fat loss workout plan for females that can be used for four, eight, or twelve weeks and beyond. 5 months to my lifting routine 5 times a wk but I don't get holiday weight and terrible eating day weight. Female. High-intensity exercise isn't the only way to lose weight. Weight training won't help you lose weight, but it WILL help you lose FAT which is usually the ultimate goal. Since we both despise Goals: lose weight, enhance the hourglass figure, grow sidehips, and get a fuller butt without enlarging my already big thighs. It slims down the weight (fat) you currently have so you looked toner, often times slimmer. So far I thought about doing 2 weeks with 3x cardio and 2x weight lifting and then 2 weeks with 4x weight lifting and 1x Cardio and 1x liss cardio in sync with my energy levels throughout my cycle to get"the best of both worlds" but not sure if that makes any sense at all especially for maintaining muscle mass. Now that I’ve begun to lose some weight again, I’m wanting to introduce creatine in my regimen to help build my muscle more. Yes, you can lose weight with diet and cardio exercise, but many years of experience and personal research have taught me strength training is the most viable way to make a change, and keep it. Post your progress pics, workout routines, rants about TDEE, and more! Members Online Hi Role. If you're 5'8. Hi guys I’m a 22 year old female, now that gyms are finally open again here in Canada I’ve been going 3-5 days a week now since the beginning of September. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. Use regular brackets (to encapsulate the Time Span). Does not matter what workout you do if you aren’t eating in a deficit. Years after that, she lost weight from instructing and taking aerobic classes. My pre-pregnancy weight was 128 but I’ve lost muscle definition over the past few months. So my main goal is weight loss, and I have heard others recommend to do a combo of cardio + strength training in your workout session to burn fat for weight loss + turn fat into muscle, and that doing just one won't be as effective as doing both. Moderately active in my job (about 5000 -6000 steps a day from work) Fat loss in belly and muscle gain in core and hips and groin (I'm a hockey goalie beer league) Want to reach my weight (150 lb) for my height(5'5). Increase in muscle will help your BMR and will help your body burn more calories at rest. Need something to burn fat and have a high intensity level so that I feel like I’m accomplishing something every workout. to build muscular endurance. 139 votes, 447 comments. Utilize this in your strategy for weight loss and plan ahead. Or does weight lifting do nothing for losing weight? & SHould I just stop lifting weights and do 4 days of I've been lifting for about 4 months solid and my arms look like this. I have a big butt lol I just wanted to tone that and my legs as well. What matters with weight training is that you don’t injure yourself and you apply progressive overload. Cheat days. Increase the weight and try to get 3x12 again - each set might only be 12 then 11 then 8. Thing is, I don't enjoy lifting weights (I also hurt my back recently from improper lifting form, which was frustrating and very stupid of me) but I really love walking as my primary form of exercise! I went from yoga to weight training. Post your progress pics, workout routines, rants about TDEE, and more! I am 6’0 and lowest I have been is 170 and I looked and felt gaunt. There’s a lot of variances when it comes to “normal” dieting and exercise that make it much harder to see and maintain weight loss. 7G a day per pound of body weight is a good target if you’re lifting in a deficit and want to grow a small amount of muscle/prevent muscle loss. When you do weight training, your body is still burning calories after you're done your workout. You’re doing a great job. First 60 days I would have 3000 calorie cheats, But I dont do that anymore. First, the cons: it increases hunger cues, which can make it tougher to stick to a calorie goal. There is a Dairy of a CEO episode on YouTube with Giles Yeo, a weight loss scientist, that is a brilliant watch and may help. I hope somebody could help me out, and tell me about their detailed week-long work-out plan that worked for them. I have 3 days to workout per week. 2) If there are weight loss advantages to fasted weight (and that’s a big if), it is pretty unlikely that they confer that much of a caloric advantage. I started going to the gym 5 days a week in February mostly lifting weights because I wanted to gain muscle and grow a booty. Fluctuation is just a pound this way or that. I am mostly doing a slow recomp so my main focus is not strictly weight loss. but now your weightloss starts to plateau. All your efforts will be wasted if you don’t eat at least 100-150g of protein a day. 3 kgs in the last months but I am prouder of that than any crazy drop over the years. Check out in detail. Don't go over 10 pounds Workout all body parts Check her nutrition and see if you both agree on what you're trying to achieve ie losing fat will make her muscles easier to see but they won't be getting much bigger as Ling as you keep the weights and reps low no more than two sets per body part I’m a mom of almost a toddler! 28 years old. And if you are already at your ideal weight, make sure to eat the proper amount of calories to maintain. Start w/ low weight, high reps. Over the last year I have lost 80 lbs through a life style change. Try 4 or 6 months at the same pace and you should see a difference. 2 in August. I didn't realize that people were so pro weight lifting for weight loss. I eat healthy, cardio, HITT Class and weight train 3-5 days a week. Really good stuff to keep you on track. Feb 20, 2018 · In this ultimate beginners guide to female weight lifting, we show you how to use strength training to improve your shape, enhance your curves and boost your fitness I’m 5’5” 27 yr old female. This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. largest communities on Reddit. Weight loss happens through calorie deficit which is best done through your diet intake. Being heavier was not her goal. Dial in and fully understand your nutrition. Thanks for the thoughts everyone… definitely turning off the “add calories back to budget” feature on my tracking app. I’m 5’2 and current weight is 132 pounds. Loose weight slowley and keep lifting weight (I did both and LOVE the weight lifting look). Post your progress pics, workout routines, rants about TDEE, and more! I'm curious to see if anyone has actually had any success in reducing the appearance of loose skin from weight loss. If you weight 163. Then switch it up to high weight, low reps to build muscular strength. 8 pounds. Weight lifting can . That means as your body add alter to the training you increase something to add difficulty. On top of that, say you do a huge drastic weight cut in terms of calories and you lose some weight for 2-3 weeks. if you are on a bigger weight loss journey and want to continue, i’ll say this—weight lifting is amazing for maintaining (or potentially building) muscle mass while losing weight. Your body needs time to rest) I highly recommend weight training first and running second as it is much easier for your body to recover from the gym than from a run. I started weight training abt 4 months into my weight loss journey (8 months now). A "cheat" is the occasional doughnut or piece of cake. If you are eating at a decent calorie deficit and running/lifting you will see really quick results. Also with the scale and app I can use the trends page to see a graph of weight loss and body fat % loss. The only way you can gain 6 pounds in a week is water weight; either through just drinking more water, or storing more water in your muscles because of carbs (glycogen) or creatine. For fat loss, you need strength training and calorie deficit. Start light and add weight as necessary. 4 pounds in 72 days. Write the timeline in Months or Years - (1 Year) - (3 Months) - ( 5 Years) Anyway. Also if you are eating at a deficit you will lose This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. Also- look up the container method for healthy weight loss. So I may have lost only 3. And then do HIIT on the side! Lifting weights will give you the toned look and slim you down. 180-190 is also my sweet spot. If you are at 30% with that weight then you definitely should try to do strength training or weight lifting while eating at your BMR, you will lose a bit of weight and at the same time gain muscle which burn more kcal than fat does. Don't worry, it's okay, you are probably still losing fat at a good rate! Inflammation caused by weightlifting temporarily slows your weight loss but not your fat loss. Post your progress pics, workout routines, rants about TDEE, and more! I've been running 3 days a week since January, but recently decided to start lifting. to lose fat, not muscle. The women who lift heavy and look buff are probably doing more than just lifting heavy - they're probably also on an intense diet regimen and trying to look buff. My goal is weight loss. I am 5 foot 8 inches (female) I eat 1800 calories a day also struggle with binge eating disorder but have improved drastically I workout 3 to 5 days a week Cardio for 20-40 mins each session and weight training for 15-30 minutes each time 2 reps of 15 on multiple arm and leg machines My job is physical I get 9000 to 15000 steps a day plus I always start my workout with a run. I'm just tired of people saying they can't lose weight because of this or that issue. I started at 212 pounds, got down to 207 now I’m back to 210. If your goal overall is weight loss or a more slender appearance because you're geared towards endurance, you can get there, but your workout will look vastly different from mine. So I shifted to weight training, taking weight training classes at the gym and following a lot of Lauren Gleisberg’s workouts. presumably you’re aiming for fat loss, as opposed to weight loss, and strength training is the best way to ensure that the weight you lose is indeed fat. But. Or for people to tell /u/WeaponizedSleep to eat more. haven't worked out much, so despite being a normal BMI (23) I have a pretty high bodyfat percentage. I understand that weight lifting is being pushed on everyone theses days and understand the value but it is misleading to tell overweight people who need to lose 75lbs or more is all they need is weight training to lose weight. I lost the first 20 pounds rather quickly but Iost… Starting or increasing a weight-lifting routine can cause your weight to plateau or increase. We had weight to lose so have been lifting at a deficit. I'm 23, female, 5 ft 5 in, and 160 lbs. weight loss heart health endurance stamina leg strength I've never posted a question on Reddit before so my apologies if I do anything wrong in advance. The problem with this approach for losing weight, however, is that healthy weight loss through running takes consistency and good training. Win win! Women and skinny guys always stick out in the free weight part because they look nervous, but honestly the big lads lifting ain't paying much attention to others. Don’t measure yourself against other people. Can’t imagine fitting in 120 grams, but 96 grams seems doable. If you notice a plateau in weight loss, re calculate how much you should be eating. There are pros and cons to weight lifting for weight loss. Will increase your metabolism, thus using your fuel more properly, and your body will burn more at rest. People work hard for months and with specific training and diligence to bulk. Not everyone can drop 10 lbs every month. You shouldn't be lifting so heavy you have to worry about your arms giving out. I lost 120 pounds (at 5'7 and 38 years). When I started with more weight training, particularly when I incorporated more leg training into my routine, my appetite went crazy. (Don't care about scale weight as long as I'm losing fat & toning up) There used to be so much hype about eating 1,200-1,400 calories a day to lose weight but that never worked for me and made me miserable. Also EVERYONE keeps telling me that cardio is the only way to go when you want to slim down. I just can not lose more than 1 lb a week regardless of my level of activity or my calorie intake. Even if your focus is weight loss, you should be lifting. cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. The most important thing I learned with weight training that Protein is your Best Friend. I feel like finding your goal weight is finding the weight where you feel good and maintaining that weight feels sustainable for a lifetime. I counted calories, worked great. This mindset is outdated. Weight lifting will also help mitigate the effects of weight loss—the body can only burn so much fat per day and then it breaks down other tissues in the body. Weight loss is weight loss. Walking daily, multiple times a day is a great way to gradually increase your activity and begin shedding pounds. My husband and I are both in our 40s (started lifting at 41 and 47). Thank you SOOOO much for posting. I'm 44F, 5'3", 130lbs. I hope you will like it. HELP! It will absolutely help you lose weight. Any thoughts or personal experience would be appreciated. For strictly weight loss - figure out how much you need for a balance between calories in and how much you burn. You can search other posts in this sub asking about weight loss that have more comprehensive answers to this question. But that could have been what made me lose so much weight and lower my bmi as well. You don't need to be doing dead lifts and 500 lb chest press if you want your weight training to compliment your swimming! But I was hearing everywhere that women need to lift heavy weights, weight lifting boosts metabolism, women can’t get bulky and cardio isn’t necessary. Weight lifting itself will not make you lose weight. Some great advice in this thread, just adding that weight loss is done in the kitchen, and we can’t out-exercise our diets. 3lbs, round to 163lbs. Muscles cost energy to maintain; in a sustained caloric deficit, your body will attempt to reduce calories out by burning muscle. You don’t want to lose weight, you want to lose body fat. Walking has a lot of health benefits not including weight loss, so I would still suggest it. You see it in most programs - start with a weight you can do for 12 reps for 3 sets. One of the most important points in this paper is that with all these older ladies doing serious weight lifting week after week for several months, there was only one mild injury! "A single adverse event occurred in the HiRIT [high-intensity resistance and impact training] group during the more than 2600 training sessions. Plus doing bodyweight and running in rhe same exercise what I'm currently doing can be pretty tiring. Weight lifting does not burn all that many calories unfortunately, although it does have clear health benefits and if you enjoy it that is also a serious advantage. I used to be a college level athlete so I do not need to be at a beginner level. When you do cardio you burn those calories on the treadmill but as soon as you get off the treadmill you stop burning those calories. 4-Week Weight Loss Workout Plan; 8-Week Workout Plan May 26, 2021 · Our BMR calculator will help you know how many calories you need to maintain your current body weight. if you're going for muscle gain and definition, you will have to commit more time to weight lifting. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online Crosstraining… if you can’t decide what you want to do, do both. With creatine, I’ve dropped 9. Post your progress pics, workout routines, rants about TDEE, and more! A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Thinking back to all the posts I have read over the aeons on this subject, one common theme I have seen repeatedly, is people doing lifting did not lose weight. That it's impossible, so they just whine about it and make excuses. Since then (a few years now) I can't seem to lose it! A few things: I run at least 5k every other day (sometimes further). so many benefits to cardio. You're an inspiration and I'm definitely bookmarking this. It will not happen by accident. I was 13lbs down from my highest weight when I conceived, and look forward to resuming my routine post-partum. One day of weights, one day of HIIT with dumbbells, body weight, or bands. Maintenance for me is 2000-2500 cals, 30/40/30 (c/p/f), depending on my activity levels. Please see the r/Fitness Wiki and FAQ at https://thefitness. Research now shows that lifting heavy weight is highly recommended for women, to build bone density and tissue resilience. As I write this, my previous post has been thumbed down a net of 2. Bullshit. I want to lose stomach, arm, & back fat. I refuse to step on the scale to check my weight right now, because I'll get obsessed about my progress, like last time, and go on an unhealthy calorie deficit of 1,000 calories or less a day. They are too busy lifting or looking at themselves in the mirrors haha. cardio before will impact weight training. I wish more women understood the immense benefits of weight lifting!!!! Running like a lost/hungry gerbil on a treadmill/elliptical for hours isn't a work out. I'm 5'2, 115, size 0-2, probably about 18% BF depending on my workouts. I feel confident that you’ll see results if you keep on this path! Maybe look into non-scale victories, and other ways to celebrate your weight loss without it being on a numerical scale. dkkzu dvocybg mge rqqbmi ude xpok wkge dissy ednn waaj vdon tsrtg otmvs hty ujsd