Lifting for weight loss

Di44 said:

I am wondering if anyone would be willing to explain to me how to lose
weight by lifting weights. I want to know what exercises to do, how
many sets and how many times per week. I'd also love to hear what the
other benefits are for lifting weight.

http://www.stumptuous.com/weights.html

Read it and learn.

Dally

"Di44" <[email hidden]> wrote

Quoted message said:

I am wondering if anyone would be willing to explain to me how to lose
weight by lifting weights.

You don't, for the most part. You lose weight by eating less. You gain
muscle by lifting weights.

They are interconnected.

Try http://www.stumptuous.com/weights.html

David

Di44 said:

I am wondering if anyone would be willing to explain to me how to lose
weight by lifting weights. I want to know what exercises to do, how
many sets and how many times per week. I'd also love to hear what the
other benefits are for lifting weight.

I've leaned out a lot; I'm a 6 now, I was a 10 then; but I'm also twenty pounds
heavier. If you lift and diet (eat enough protein*) at the same time you'll
lost mostly fat and water, not muscle, but in the long run lifting is likely to
make you heavier albeit likely smaller.

Do heavy barbell full squats, one top set of 5-8 reps, plus warmups, 2-3 times a
week.

Do pushups after squats. When you can do 15 real flat-back chin-to-the-mat
pushups, come back and brag and ask for an upper-body weights routine.

You'll be stronger, leaner, tougher, resilient, enduring, flexible, balanced,
powerful... squats are amazing.

Theresa

*aim for .2% bodyweight per day - 2 grams of protein per kilogram of bodyweight
per day.

On Sun, 18 Sep 2005 22:39:35 GMT, T <[email hidden]>

Quoted message said:

Di44 said:

I am wondering if anyone would be willing to explain to me how to lose
weight by lifting weights. I want to know what exercises to do, how
many sets and how many times per week. I'd also love to hear what the
other benefits are for lifting weight.

Quoted message said:

I've leaned out a lot; I'm a 6 now, I was a 10 then; but I'm also twenty pounds
heavier. If you lift and diet (eat enough protein*) at the same time you'll
lost mostly fat and water, not muscle, but in the long run lifting is likely to
make you heavier albeit likely smaller.

How long did it take you to gain twenty pounds of lean muscle mass??
How did you manage to gain 20 pounds of muscle and lose fat at the
same time? 20 pounds of muscle gain is quite impressive for a woman
unless she is on anabolic steroids.

Quoted message said:

Do heavy barbell full squats, one top set of 5-8 reps, plus warmups, 2-3 times a
week.

Do pushups after squats. When you can do 15 real flat-back chin-to-the-mat
pushups, come back and brag and ask for an upper-body weights routine.

You'll be stronger, leaner, tougher, resilient, enduring, flexible, balanced,
powerful... squats are amazing.

You will only be leaner if you consume fewer calories than you expend.
But if you do that it will be more difficult to pack on much muscle. I
agree you will be stronger.

Rich

Quoted message said:

How long did it take you to gain twenty pounds of lean muscle mass?

Years.

Quoted message said:

How did you manage to gain 20 pounds of muscle and lose fat at the
same time?

First few months I could do both at once; then for a while my stated goal was
increasing strength, without caring in the least about hypertrophy; now
hypertrophy's getting really annoying, it's getting harder and harder to make
weight to stay out of (bjj) superheavy, roughly 150. I'm currently considering
butching up and just letting it happen; meanwhile, I'm hungry.

20 pounds of muscle gain is quite impressive for a woman

Quoted message said:

unless she is on anabolic steroids.

Thanks. First time I ever squatted I did a double with a 45# barbell and was
sore for a week.

Quoted message said:

Quoted message said:

Do heavy barbell full squats, one top set of 5-8 reps, plus warmups, 2-3 times a
week.

Do pushups after squats. When you can do 15 real flat-back chin-to-the-mat
pushups, come back and brag and ask for an upper-body weights routine.

You'll be stronger, leaner, tougher, resilient, enduring, flexible, balanced,
powerful... squats are amazing.

You will only be leaner if you consume fewer calories than you expend.
But if you do that it will be more difficult to pack on much muscle. I
agree you will be stronger.

Don't forget beginner gains; magic while they last.

Hey thanks so much for the link to that site, it answered a ton of
questions I had. Now see if you can help me with this, do you know of
a site that talks about figuring out how many calories someone should
consume while dieting?

Sorry about that last question I actually just found the answer, but
thanks again for all of the suggestions.

Di,
A beginner at weightlifting shouldn't measure success by weight loss
since lifting weights often adds body weight. This is good weight
though, muscle and increased bone density (in the long term). You
should also drink a lot of water when working out so this also adds
some good weight. Whenever I started working out hard after time off I
would gain weight. So focus on the composition of your body. As far
as body composition goes I would highly recommend doing compound
exercises: bench and incline press, squat, deadlift, pulldown and
chinup, dumbell rows, overhead press. Get an experienced lifter to
teach you how to properly do a squat and deadlift, these are great
exercises but they can hurt you if they are not done properly. These
big compound exercises require a lot of effort, burn calories, and
build larger muscles that will utilize more of the calories you eat. I
have also read that the big compound lifts like squat and deadlift
increase the body's production of growth hormones that will lead you to
a more muscular and less fat body.
James

On 18 Sep 2005 20:07:47 -0700, "Di44" <[email hidden]>

Quoted message said:

Sorry about that last question I actually just found the answer, but
thanks again for all of the suggestions.

http://www.exrx.net/Lists/Beginning.html

Ray

JamesG said:

Di,
A beginner at weightlifting shouldn't measure success by weight loss
since lifting weights often adds body weight. This is good weight
though, muscle and increased bone density (in the long term). You
should also drink a lot of water when working out so this also adds
some good weight. Whenever I started working out hard after time off I
would gain weight. So focus on the composition of your body. As far
as body composition goes I would highly recommend doing compound
exercises: bench and incline press, squat, deadlift, pulldown and
chinup, dumbell rows, overhead press. Get an experienced lifter to
teach you how to properly do a squat and deadlift, these are great
exercises but they can hurt you if they are not done properly. These
big compound exercises require a lot of effort, burn calories, and
build larger muscles that will utilize more of the calories you eat. I
have also read that the big compound lifts like squat and deadlift
increase the body's production of growth hormones that will lead you to
a more muscular and less fat body.
James

I'll never forget, in my early days of lifting, talking to an
extremely cut and slim trainer tot gal. She was prolly 5'2" or so, and
a knockout.

We were talking about relative weight of lean mass vs fat. At one
point she asked "how much do you think I weigh?" She was so small, I
ventured "110 lbs?", thinking I was being generous. She weighed 155.
Holy [censored]. She walked me over to the scale to prove it to me. That was
a valuable lesson -

BLink

Brian Link said:

I don't belong to a Gold's Gym type place, just a regular gym
(Lifetime Fitness). But I am constantly amazed at the young folks (<
30 yrs old) who seem to have spindly arms that are nonetheless hefting
titanic amounts of iron on the bench. My chest and arms are growing
nicely, but either I'm too scared or too weak to lift awesome weight.

I see alot of that as well. I chalk it up to the fact that I started out
in such bad shape. I was NEVER very athletic, and managed to put on a
lot of fat before I started working out at the ripe old age of 39. It's
kinda frustrating to see guys half my size (and half my age, probably)
lifting twice what I'm lifting. But my goals are modest: If a year from
now I'm still going to the gym, and I'm in a little better shape than
I'm in now, I'm happy!

--
Carl Miller
[email hidden]
http://www.ezinfocenter.com/8557444