Group: Beginners to Exercise

Created: 2012/01/01, Members: 966, Messages: 18927

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Sticky If you're new to lifting..

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2012/02/12, 03:52 PM
then there are some things that you need to be aware of.  Chances are if you are new to lifting you're carrying a bit or a lot of body fat. As you lift you begin to build muscle and that's a good thing. But you're also going to find that your measurements and weight may actually increase. The increase in measurements is simply a function of the underlying muscle you've built is pushing out the layer of fat on the surface. The weight increase is related. A pound of fat makes a larger mass than does a pound of muscle.

The worst fat that you can carry is visceral fat which is internal and carried around the organs. It's dangerous. You'll know it's there if you are hard as a rock outside but appear overweight. You can only keep control of visceral fat with diet and exercise and if you have it, it's vital to lose it. So it's actually healthier to have your flab on the outside.

Anyway, back to the main subject, most people have to learn to eat properly at least as much if not more than they need to gain knowledge on working out. Processed foods, sugar and soft drinks are the worst offenders and you have to do your own homework to learn what to avoid. If it makes your tongue chane colors, don't eat it. If it can sit in a box or a bag for a month, don't eat it. There are very few exceptions.

The main reason for this screed is to let rookies know that weight gain and size increase is very normal in the beginning and also very temporary. Use your pants to gage your progress and don't get discouraged if the change takes a few months to happen. It's entirely possible that after 6 months of proper diet and exercise that you'll weigh more and have a smaller waist..

The best tool for figuring this out is between your ears. Ask questions. Dig for information. Lift heavy and do your cardiac work. It's a numbers game. 3500 calories is a pound of weight as far as counting. So if you burn 1750 extra calories a week and eat the same as usual you will lose 2 pounds in a month. Add in proper diet and more exercise and there is more benefit. 

I've noticed a great swell of new people here every January 1 and too many drop off after a month or two. If you're one of the lucky few who actually make the lifestyle change and stick to it for years you're going to be pleasantly surprised at what your body will be capable of and how good you can feel.

Don't quit.
ruzelgjamilon
ruzelgjamilon
Posts: 4
Joined: 2012/01/29
Philippines
2012/02/19, 08:17 AM
CharlieMV - nice post!! 

I stopped weighing on the scale a long time ago. I hae only lost 10lbs in 2 years but i went down 3-4 sizes down. 

What I do now is to buy clothes that is actually too tight for me... and find that in a month (or 2), the clothes would fit nicely and after another 2 or 3 months, the clothes would be a bit too big for me. :)

I also find out that, more than focusing too much on the "ideal weight" for a 5'1 27  years old woman, Its more fun to focus on how you are improving on cardio and work outs. That is where I get my motiviation to sweat every day.

Lastly, how effective the workout will be for you is on case case to basis. The plan that worked for me, may not work for you. but the main thing - to keep the plan working - is to find a program that you enjoy - this will be a good way to make sure you keep to your plan for the rest of your life.

As many of the members here say - its not supposed to be short term fix for the extra fat but a lifestyle change.
lpellerin67
lpellerin67
Posts: 3
Joined: 2008/11/28
United States
2012/03/30, 10:54 AM
CharlieMV
then there are some things that you need to be aware of.  Chances are if you are new to lifting you're carrying a bit or a lot of body fat. As you lift you begin to build muscle and that's a good thing. But you're also going to find that your measurements and weight may actually increase. The increase in measurements is simply a function of the underlying muscle you've built is pushing out the layer of fat on the surface. The weight increase is related. A pound of fat makes a larger mass than does a pound of muscle.

The worst fat that you can carry is visceral fat which is internal and carried around the organs. It's dangerous. You'll know it's there if you are hard as a rock outside but appear overweight. You can only keep control of visceral fat with diet and exercise and if you have it, it's vital to lose it. So it's actually healthier to have your flab on the outside.

Anyway, back to the main subject, most people have to learn to eat properly at least as much if not more than they need to gain knowledge on working out. Processed foods, sugar and soft drinks are the worst offenders and you have to do your own homework to learn what to avoid. If it makes your tongue chane colors, don't eat it. If it can sit in a box or a bag for a month, don't eat it. There are very few exceptions.

The main reason for this screed is to let rookies know that weight gain and size increase is very normal in the beginning and also very temporary. Use your pants to gage your progress and don't get discouraged if the change takes a few months to happen. It's entirely possible that after 6 months of proper diet and exercise that you'll weigh more and have a smaller waist..

The best tool for figuring this out is between your ears. Ask questions. Dig for information. Lift heavy and do your cardiac work. It's a numbers game. 3500 calories is a pound of weight as far as counting. So if you burn 1750 extra calories a week and eat the same as usual you will lose 2 pounds in a month. Add in proper diet and more exercise and there is more benefit. 

I've noticed a great swell of new people here every January 1 and too many drop off after a month or two. If you're one of the lucky few who actually make the lifestyle change and stick to it for years you're going to be pleasantly surprised at what your body will be capable of and how good you can feel.

Don't quit.

---
lpellerin67
lpellerin67
Posts: 3
Joined: 2008/11/28
United States
2012/03/30, 10:55 AM
My name is Lisa, I'm 44 years old .  My height is 5'2", and I weigh 194.  I have been lifting for aproximately 2 months.  Believe it or not, I'm not fat.  Solid, but not fat.  Can I continue to lift or should I try losing weight first.  I lift 6 times per week and do 30 minutes of cardio every day. I really want to be healthy.  I'm not looking for any modeling contracts!
2012/03/30, 12:10 PM
Lifting should be fine. You say that you are solid. There is something that is potentially dangerous that you need to look into. I was 30 lbs heavier about 7 years ago. My middle was rock solid as well as the rest of me. I read a post here about visceral fat. That's internal fat that is literally wrapped around your organs.Ever looked at marbled meat that is layers of white and red? It's like that.

Visveral fat is the most dangerous kind . It merits a talk with your doctor. If you are one in ten thousand women who are geneticy gifted, you may very well be in the exact place you want to be.  5'2" 194 sounds heavy to me for man or woman. I can't give you a for sure answer. My first blush, shot in the dark, SWAG would be to suggest that you stick with your lifting and cardiac but look to make sure your diet is clean. If it's clean, reduce calories by 200 per day for two weeks. If you see the tape measure move, stay there until the movement stops and then drop another 200 calories out of your daily diet.

Last but not least. If you are happy with your size and your doctor agrees you are at a healthy weight you may be just fine where you are. There is just too much shooting in the dark to answer a question like this on line.
yahanly22
yahanly22
Posts: 1
Joined: 2012/04/04
United States
2012/04/05, 09:08 AM
Hi I've been working out at the gym but not having to much luck. I was told if you lift too much weight your building muscle and not burning fat, is this true?? How much weight I need to lift to burn fat? If it helps im 5'4 222lbs. Thanks
2012/04/05, 10:06 AM
I think that what they meant was that lifting as heavily as possible to the point where your repititions are low will build greaterv strength and muscle. Lifting lighter weights and doing more sets and higher repititions is more condusive to weight loss. You will build strength either way. The former also builds greater stamina.

The most important thing that you can do is pay attention to your diet and learn to eat properly. Cut out processed foods, sugar and sodas as much as possible. Welcome here and good luck.
MamaWants2BFit
MamaWants2BFit
Posts: 1
Joined: 2012/07/09
United States
2012/07/09, 06:33 AM
Good morning! Hope to find everyone healthy and happy.My name is Donna, and I hope to become great friends with some or all of you. 3 months ago I weighed 218 lbs at 5"2. Aweful, I know!!!! Thank goodness I came to my sences..I decided to put down the Big Mac, Super size Dr.Pepper, and SS fries. I crawled out of  bed and joined a gym. I dropped my caloric intake to 1200 a day and started doing cardio. Today, I am 190 pounds. 
I know that muscle weighs more than fat but I just want to be greedy for just a while longer and continue to lose weight. How long can I continue to just do cardio without weights (don't want to gain the muscle pounds just yet)? Can I or Should I do low weights untill I get my desired weight?
2012/07/09, 11:20 PM
Muscle does not weigh more than fat. A pound of muscle weighs exactly the same as a pound of fat. A pound of muscle takes up less space than a pound of fat so really it makes no sense to worry that adding muscle may make you weigh more.

I'll try to make this simple. Your cardiac exercises burns calories while you are doing it. Lifting weight can burn fat for hours or days after you lift. It's really that simple. So by adding weight training to your already successful cardiac routine and diet work, you are just adding another weapon to the fight.

Congratulations on your weight loss. Pat yourself on the back. Welcome to FT and keep asking questions.

Let me make a suggestion. Don't put much stock into scales and weight. Pay attention to how your pants fit. It is entirely possible at your weight and height to lose fat and build muscle while getting smaller. So try to concentrate on size.

The 1200 calories per day is a concern. You simply aren't eating enough. You should bump yourself slowly up to about 2200 calories per day at your weight. What you are actually doing is burning muscle because your body believes it is starving and it's holding on to fat. It sounds crazy but you really need to eat more, add a weight lifting routine to your cardiac work. Eat between 1 to 1.5 grams of protein per pound of body weight. Keep avoiding sugar, processed foods, sweets and sodas.

A safe rate of weight loss is about 2 pounds a week. When you get closer to your goal weight that 2 pounds should drop to even less. You will minimize stretch marks by losing weight slowly and in a healthy fashion. Pay particular attention to your fat intake and your sweets. Learn the difference in a simple carb and a complex carb. I don't like to give a lot of science with answers to new folk. Suffice it to say that complex carbs actually burn more calories during the digestive process than do simple carbs. Pretty cool to think that you can burn more calories depending on the food you eat.

At 190 lbs your body needs about 1900 calories per day just to exist. The definition of existance for this discussion is sleeping eating and basically laying on the couch all day and getting up only to eat.

Once you get to 2200 calories per day drop about 100 calories per day from that number when you lose 10 more pounds. Repeat that until you hit your goal size. You can kave a beautiful shape at 5'2" while weighing 130 lbs. If you lift and do pretty heavy cardiac exercise you could easily find yourself eating 1600 to 1800 calories per day at that weight to maintain that size.

My BMI says that I am in the high overweight class. I am 6 feet tall, weigh 215 and have a 36 inch waist. Nobody who looks at me would believe the doctor's reference chart says I'm borderline obese. Weight is a relative thing. Your pants size never lies. Good luck
sadrac
sadrac
Posts: 1
Joined: 2012/07/06
United States
2012/11/15, 10:16 AM
A lot of good information. Just started to hit the gym this week. I am 5'8" and weight about 300lbs. I was so frustrated because i did not know what to do as a routine for lifting weights. I read some of the comments above. I think i will do more reps at a lighter weight instead of doing less reps at a heavier weight. If you have any suggestions let me know but i am using one of your workout plans that i found on this website.
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