Weight Training During Extended Induction

[Minofex1]

I have searched through the threads and various posts but have not come across the information that I need.

My question is simple. . .

What effect will lifting weights three times a week have on my weight loss?

If it will help, I will do it. If it will slow down my weight loss, I will wait until I drop some weight when I am closer to my goal weight of 250 lbs. (SW346/CW343).

Performing cardio and ab work is not a problem for me. I have been doing it for the past few months with some success.

Last week on 7/10/08, I began my journey to true success by committing to the Atkin’s way of life. It is so exciting to be a part of this community where you guys are soooo supportive!

So, can someone please help me with this dilemma? I really need your serious input to keep me focused and on track.

Thank you so very much in advance!

[not2late]

Re: Weight Training During Extended Induction

I have searched through the threads and various posts but have not come across the information that I need.

My question is simple. . .

What effect will lifting weights three times a week have on my weight loss?

If it will help, I will do it. If it will slow down my weight loss, I will wait until I drop some weight when I am closer to my goal weight of 250 lbs. (SW346/CW343).

Performing cardio and ab work is not a problem for me. I have been doing it for the past few months with some success.

Last week on 7/10/08, I began my journey to true success by committing to the Atkin’s way of life. It is so exciting to be a part of this community where you guys are soooo supportive!

So, can someone please help me with this dilemma? I really need your serious input to keep me focused and on track.

Thank you so very much in advance!

Dr. Atkins and even fitness experts recommend we do cardio and weight training/strength training exercises. So start doing those strength training exercises.

I must caution you that you might retain water weight when you first start your weight training program---don't worry about it because the water will go away. Remember, we are trying to get rid of excess fat and the strength training will help you get rid of the fat.

[carbless_in_seattle]

Re: Weight Training During Extended Induction

if by "slow your weight loss", you mean the actual "number" on the scale wont go down as fast, that might be true. when you lift weights, you gain muscle, and as everyone knows muscle weighs more than fat. So if your only goal is the number on the scale and not how you look, then it might be slowed.

However, it will make you smaller. Weight lifting allows you to lose inches more quickly, as well as tone up. It helps with loose skin, and it increases metabolism. In the long run, it will speed up the number on the scale, because once you develop muscle, muscle burns calories at a higher rate, and your BMR will go up.

It is never too early to start lifting and never too late to start. If you have the time and access to the equipment, i think you will be a lot happier with your overall results if you incorporate weight lifting into your exercise routine along cardio.

Keep in mind, if you do decide to lift weights, try to get something high in protein down immediately after the workout. Lifting weights tears muscle fibers (this is normal), and they need protein and time to repair.

[Minofex1]

Re: Weight Training During Extended Induction

Thank you so much Megs and Carbless for your input. My concern, though, is that I want my weight to decrease. I understand the resistance training principle but I am trying to avoid weighing in at 300 lbs., despite being all muscle.

I can definitely apply the wisdom from both of you to my regimen of success. Thanks again!

[chinadoll]

Re: Weight Training During Extended Induction

Here's my two cents:

Weight training will reshape your body and build muscle. More muscle means your metabolism is higher. You burn more calories at rest with more muscle mass. You will also look better, no matter what weight you are at. I lost 45 pounds and looked flabby. I started weight training and with only a five pound additional loss my body looked totally different because of the toning.

Muscle does weigh more than fat. So if you build muscle you may see your weight loss slow some, but you will be adding muscle and replacing even more fat.

The day or so after a workout, especially when you are starting, or power lifting, your body may cushion your muscles with some extra water, and you will see that water on the scales. But that goes away. And you are stronger. And your metabolism is getting faster.

On a side note, your confidence and sense of well being improves. Your mood improves, and your body image improves. It's all good.

So my verdict is start easy, use good form, and get lifting 2-3 times a week, and doing cardio 4-5 times a week.

[DesertRain]

Re: Weight Training During Extended Induction

Hi and Congrats on being here, it takes a lot even just to take the first step.
I just wanted to say, from personal experience that emotionally, I would always throw in the towel when the scale wouldn't show me something I wanted to see. I always felt that my efforts were worthless and just gave up. But I wasn't equipped with what I know. These days, I make sure that I don't always go by the scale. These are the steps I've personally taken to ensure that that scale number doesn't affect my success and potential to thrive on this lifestyle:

1) I just recently purchased a Taylor 5596W Body Fat and Body Water Scale with Daily Caloric reference and that way I'm not only seeing the "number" but other factors that can contribute to my weight. I know if I'm retaining water and I know if I've lost some body fat, even if I may weigh the same.

2) I don't weigh myself everyday. This has been such a bad habit of mine in the past. Now, I only have 1 weigh day. I have my daughter bring me the scale first thing Wednesday mornings, I weigh myself, record the stats and have her take it away and hide it until the following week. This allows me to dissociate myself from the addiction of the scale.

3) I also measure myself once a week. I never used to do this. But measuring yourself will show you that you are in fact shrinking.

4) I educate myself on the many aspects that can cause my weight to remain at a certain amount for a while. Such as muscle damage (which is the basis of weight training Bill Phillips from Body for Life talks about this). Sodium intake etc. And knowing why they are beneficial to my overall success. As per PP, having more muscle = burning more fat- period.

5) And lastly, I look at this picture, almost everyday:



So, pick up those weights and get started! You will feel marvelous and such a powerful feeling of accomplishment!

[Adena]

Re: Weight Training During Extended Induction

I agree with what everyone here has said. SO many people on this board have found great success in changing their bodies with weight training. I actually found that I lost a lot more inches (and weight, too) doing weight training just 3 times a week than when I was running 3-4 times a week training for a half-marathon.

I understand about not wanting to weigh 300+ pounds, but I urge you not to be short-sighted and skip the weight training for that reason. You're still near the beginning of your journey and have enough to lose that there's lots of room for pounds gone from both fat loss and muscle building. Don't worry!

If you haven't yet, take your measurements!! I think you'll be plesantly surprise to see them go down if you stick to your plan. Think of it this way: other people SEE inches; they don't see the scale. So do what will have the best short AND long term effect, and keep at it!

[SunnySmile501]

Re: Weight Training During Extended Induction

This is a story from back in my younger years, when I was not overweight. I joined a gym for the first time ever. I was not on a diet at all, but people I worked with started asking what kind of diet I was on and how much weight I had lost. When I told them that I had gained 5 pounds and wasn't on a diet, just going to the gym, they thought I was lying. The rumor got started that I was taking diet pills and starving and didn't want them to know.

Moral of the story--you shouldn't give that much power to a number on a scale. My jeans were falling off after gaining 5 pounds. Would you rather see a lower number on a scale in private or have people out in public see how much smaller you are.

Sunny!

[liv]

Re: Weight Training During Extended Induction

That is a great story Sunny.
I also feel and see that the strength and resistance training have helped me gain some firmness. I like it.
And also the added strength and vitality that comes with it - just help with all the other activity I do and with the weightloss in general.

And t is not like you are going to transition to become a body builder - you are going to work on muscle strength.

Great that you are doing cardio - it is going to be very helpful too.

[SunnySmile501]

Re: Weight Training During Extended Induction

That is a great story Sunny.
I also feel and see that the strength and resistance training have helped me gain some firmness. I like it.
And also the added strength and vitality that comes with it - just help with all the other activity I do and with the weightloss in general.

And t is not like you are going to transition to become a body builder - you are going to work on muscle strength.

Great that you are doing cardio - it is going to be very helpful too.

Thanks!

I hear some people say they are skinny fat. I didn't really see how this could be until I started having physical therapy three times a week at UVA hospital. A quick look at my physical therapist showed a woman way too thin--she was a stick. But a closer look showed a woman that was really soft and flabby. She's a vegetarian and I talked to her about Atkins every time I went. I know the reason she looked like a marshmallow over bone was because she had lost so much muscle tissue.

[eclectikat]

Re: Weight Training During Extended Induction

Just from my perspective... I am losing numbers on the scale really slowly... but losing dramatically in inches... at some point it will all balance out this I know.

My brain says to me... if I am working out my muscles are going to get big because I am carrying alot of weight at 251lbs... I started at 299, I stopped doing my weights a couple of weeks ago because of a knee injury and I saw an immediate change in both weightloss and inches lost... BOTH slowed down. The bigger the muscles... the more energy required to feed them... so my metabolism increased because of the muscle mass increase.... I am staring again on Wed with my resistance training as I am mostly healed. I can't wait to see the difference it will make... and it will in a short time... HONESTLY

even if you don't work out with weights and are following the atkins plan you will continue to loose... but why not double the impact...unless it is a numbers game for a physical or something.... other than that I can see no reason to NOT work out with weights if you are wanting to lose and become a slimmer healthier person...

Kathy

[colleenieweenie]

Re: Weight Training During Extended Induction

Get your resistance training on!

When you build muscle, it helps with the fat burning. Muscle actually doesn't weigh more than fat, it is just more dense and takes up less room than fat.

I found this Q&A to explain...

Q: There seems to be quite a bit of controversy over whether muscle weighs more than fat. If I am weight training and increasing my muscle mass am I likely to see an increase in my weight?
This is a great question and one that has been the center of debate for years! First off, remember that the scale only tells you your entire body weight. It does not tell you the composition of that weight. And it is body composition that really matters.

Muscle does not weigh more than fat, any more than lead weighs more than feathers. A pound is a pound is a pound. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you're helping your body burn more calories.

But back to your question. If you only have a small amount of weight to lose, then you may feel like the weight training is not helping you move down on the scale. In fact, the number may even go up, but you will look thinner. This is due to an increase in lean body mass (muscle, bone, blood volume) and a decrease in body fat. In other words, even if the scale doesn't change much, you will probably see a difference in how your clothes fit.
On the other hand, if you have a lot of weight to lose, you will also experience an increase in lean body mass and loss of body fat. But the results on the scale will probably be more dramatic.

Good luck!

[chinadoll]

Re: Weight Training During Extended Induction

Well said Sunny. Great story and illustrates the point perfectly

[charks1]

Re: Weight Training During Extended Induction

Hi everyone...I saw the post when it was first started and wanted to chime in but got side tracked...I've been lifting weights on and off since i started atkins about 4 years ago..I started out with light weights 2 to 5 lbs..and followed Joyce Vedral tapes..and I saw alot of change...I worked out almost everynight on different parts of my body..then i just got burnt out and stopped..was that a mistake.I finally started up again this year but i don't lift every night.It was easy to get back into it and now I'm using 8 and 10 lbers...I use them during my squats for a little extra resistance...i know better now on taking it slow and not expecting to much to quick..slow and steady!!! My arms and legs are doing great it's the waistline i need a few more inches off!!! o.k. so maybe a few more than that!!

[carbless_in_seattle]

Re: Weight Training During Extended Induction

Get your resistance training on!

When you build muscle, it helps with the fat burning. Muscle actually doesn't weigh more than fat, it is just more dense and takes up less room than fat.

I found this Q&A to explain...

Q: There seems to be quite a bit of controversy over whether muscle weighs more than fat. If I am weight training and increasing my muscle mass am I likely to see an increase in my weight?
This is a great question and one that has been the center of debate for years! First off, remember that the scale only tells you your entire body weight. It does not tell you the composition of that weight. And it is body composition that really matters.

Muscle does not weigh more than fat, any more than lead weighs more than feathers. A pound is a pound is a pound. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you're helping your body burn more calories.

But back to your question. If you only have a small amount of weight to lose, then you may feel like the weight training is not helping you move down on the scale. In fact, the number may even go up, but you will look thinner. This is due to an increase in lean body mass (muscle, bone, blood volume) and a decrease in body fat. In other words, even if the scale doesn't change much, you will probably see a difference in how your clothes fit.
On the other hand, if you have a lot of weight to lose, you will also experience an increase in lean body mass and loss of body fat. But the results on the scale will probably be more dramatic.

Good luck!

well yeah, a pound doesn't weight more than a pound. when people say muscle weighs more than fat, they're comparing the same size of substance. a cup of lead, weighs more than a cup of feathers even though they take up the same amount of space.

so yeah, muscle does weight more than fat. if you put someone who is solid fat on a scale, and then someone with the exact same size body, but who is solid muscle, the person with muscle weighs more. so the whole point is that someone can be 165 pounds and a size 6, and 165 pounds and a size 14. consequently, someone can be a size 6 and 125 pounds, and someone can be a size 6 and 165 pounds.