Strength Training/Preserving Muscle Mass

[Kelemort]

This is probably an unusual question, but even when I'm only lightly working out/sort of eating right, I drop weight easily - losing 2 or even 3 pounds a week isn't difficult for me. I only recently started dropping weight again, and last week I dropped about 5 pounds alone. I spend 3 fifty minute sessions each week on the elliptical. I lift some free weights when I can...do whatever other strength training I can do without much gym equipment. I'm 23, female, and I eat about 2k calories a day (although I also have a great deal of weight to lose - about 75 lbs.)

 

So with that amount of weight loss, I'm probably also losing a decent amount of muscle mass.

 

I guess I'm paranoid because about 5 years ago, I was just a teenager and I dropped about 60, 65 lbs. - and I never strength trained. While everything else turned out ok, my stomach to this day still has a high body fat percentage and all of the accompanying horror-film type dimples and sagging. I've regained about 25, 30 pounds of what I originally lost, so now I'm getting back into the game...

 

Do you guys have anymore suggestions for beginners to strength training? For the life of me I don't even care if I ever look like an athlete, just as long as I'm a little toned and I can hopefully improve the appearance of my stomach over time.

 

Also - any other tips in that regard for when I get to my goal weight? I've heard many others talk about how it sometimes took years for their stomachs to finally firm up, and only after tons of strength training/drinking water/etc.

[tman666]

Lifestyle habits and genetics are the two factors that determine how you will look, ultimately. While you can't choose your genetics, you can change your lifestyle habits.

 

These things tend to sort of be the result of a "weighted average". For example, if you have your training in order and you are consistent, that's great. However, without a good diet, your results will be diminished. Likewise, you can have a great diet that you're able to stick to, but without hard work and smart training, your total results will be diminished. Consistency, however, is the biggest determining factor. If you know how to train hard and eat right, but you only do that 30 percent of the time, everything is greatly diminished.

 

So basically, it takes three things: hard (and smart) work, proper diet, and consistency over a long period of time.

 

If you're looking for quick fixes, you'll be greatly disappointed. People aren't lying to you when they say that results can take years. That doesn't mean you won't see changes right away, but they tend happen in very small increments, which incidentally get smaller as you progress (law of diminishing returns).

 

Don't think of strength training as a temporary phase. Incorporate it as a primary component of your training. There are plenty of good resources out there. You might consider a book called The New Rules of Lifting for Women to help provide you with some solid guidance.

[Owz600]

This is probably an unusual question, but even when I'm only lightly working out/sort of eating right, I drop weight easily - losing 2 or even 3 pounds a week isn't difficult for me. I only recently started dropping weight again, and last week I dropped about 5 pounds alone. I spend 3 fifty minute sessions each week on the elliptical. I lift some free weights when I can...do whatever other strength training I can do without much gym equipment. I'm 23, female, and I eat about 2k calories a day (although I also have a great deal of weight to lose - about 75 lbs.)

 

So with that amount of weight loss, I'm probably also losing a decent amount of muscle mass.

 

I guess I'm paranoid because about 5 years ago, I was just a teenager and I dropped about 60, 65 lbs. - and I never strength trained. While everything else turned out ok, my stomach to this day still has a high body fat percentage and all of the accompanying horror-film type dimples and sagging. I've regained about 25, 30 pounds of what I originally lost, so now I'm getting back into the game...

 

Do you guys have anymore suggestions for beginners to strength training? For the life of me I don't even care if I ever look like an athlete, just as long as I'm a little toned and I can hopefully improve the appearance of my stomach over time.

 

Also - any other tips in that regard for when I get to my goal weight? I've heard many others talk about how it sometimes took years for their stomachs to finally firm up, and only after tons of strength training/drinking water/etc.

 

 

To lose a pound of fat you need a 3500 calories deficit. So dropping 5 pounds in a week is 17500 calories to have done that you must have been eating very little and exercising a lot. Which brings me to my point that it might have been down to water weight. You can lose and gain water very quickly, you also retain more water depending on the amount of sodium in your food.

 

The stomach is usually the last place for fat to come off, the reason is that the body keeps fat there to protect the vital organs. In order for you to have a flat stomach you need to carry on loosing weight. Some people think by doing ab exercise's it will flatten their stomach, that is incorrect due to the fact that the layer of fat covering their abs is present.

 

I do suggest doing strength training in order to become healthier, I see the gym as a place to make my life easier and health better not for cosmetic reasons.

 

I suggest you carry on dieting and doing cardio. Also incorporate strength training, circuits may be something you can have a look at. Keep a very close eye on your diet and what kind of carbs you are eating. Best of luck.

[GrayClouds]

You might consider a book called The New Rules of Lifting for Women to help provide you with some solid guidance.

 

^ This^

 

In general you may want to make sure your eating enough protein (+ 1.5 grams per lb body weight) while dieting. A basic lifting program (that can start with body weight exercises like push ups, pull ups, dips, single leg squats to start) 2-3 times per week will do a good deal to maintaining/build muscle mass while losing fat.

[Eclypse]

Unfortunately there's no specific excercise for the tummy to make it flat and lose fat. But on the plus side all excercise contributes to it. So as long as you eat right and do a lot of cardio or whatever it is you do you should see a change.

[USMCHokie]

Unfortunately there's no specific excercise for the tummy to make it flat and lose fat.

 

Bicep curls.