Hey! I have a question for ya: how did you get in to heavy lifting? I work out now, lil bit of cardio, lil bit of calisthenics, but I want to try heavy lifting but idk where to start?! I'm also afraid I'll hurt myself with the wrong form!
I’ve always been interested in it after reading about all the benefits for your body, and how it is way more beneficial to you than just doing cardio. Unfortunately since I have some anxiety issues, I was always nervous to approach the weight racks since it’s filled with people who know what they’re doing, and I was always scared I’d look like a noob or get made fun of or something for not knowing what I’m doing. Not only was I super wrong about that, but I’d kick any asshole who had something to say about someone trying to learn weights directly in their asshole.
Anyways, I got super lucky and I have two friends who work at two separate gyms I go to! My friend at Planet Fitness showed me beginners’ weights and how to work certain machines that intimidated me and I always avoided. However, my school gym is much more athlete-oriented because of our football team here so the weight room was even scarier. Luckily I know a few people who go there who were kind enough to let me “shadow” them and to spot me and show me what different weights were used for and how to use proper form so that you don’t hurt yourself.
I really wish I could give some advice on this topic, but honestly, I think if you work up the courage to talk to someone who works at your gym or just someone you see using weights you’d like to learn, most people would be more than happy to show you and to help! People are there because they want to improve themselves and they are super interested in doing so; this usually means they’ll also be super interested in showing someone else the knowledge they have on it. They may be flattered!
I will say this - START OFF SMALL. It’s the best way to get a baseline and you won’t kill yourself. You also will be able to get proper form down first by using little weight, and then once it’s perfected, THEN worry about adding more weight. It’s not impressive if you hurt yourself, you’re right!
I use youtube if I don’t have anyone to show me the right way to do things. Search something like “proper lifting forms” and there’s hundreds of tutorials from helpful people with that sort of knowledge.
I really hate to be redundant, because I’m sure you’ve been told this plenty of times already, (and so have I), but it is the actual answer: eat healthier foods and smaller portions, and exercise HARD at least 3-4 times a week.
I think it is especially important to add heavy lifting training into your fitness regime because it will shape your body better than an all cardio schedule. Also, muscle burns more calories even while resting so the more muscle you have, the faster you will see change! I heavy lift at least 3 times a week now, and that jump started my weight loss. Cardio is still done, but I do less endurance cardio (just running for a long time at a normal pace), and more high intensity cardio. For example, I will do short sprints at my fastest pace for 1/8 of a mile, then walk the rest of the lap. Then I will repeat this until I’ve finished one mile, usually. It is healthier for your heart to learn how to beat faster and then cool down faster, too. This will actually reduce your resting BPM, which is very healthy for your heart!
I also take pro-biotics daily now, and it has helped my stomach immensely and therefore helped my metabolism. That coupled with a daily multi-vitamin and LOTS of water has helped my body and mind feel better in general. I drink a lot of coffee, too, so I have to remember to drink DOUBLE the water for each coffee. So many bathroom breaks. So worth it.
I started using the app/website MyFitnessPal to track my intake and my output! I have a 67 day streak going on right now for logging my meals and my exercise. I find that app extremely helpful because it is encouraging and it tells you if you are eating enough/too little, not just if you are eating too much. It really is a good app for your health, and I think it has a good social community too that keeps me motivated! Before using MFP, I never thought too much about what I was putting into my body and my workouts were not as regimented. This made it harder for me to lose weight in a pleasing pattern. Now the scale goes down about 1 pound each week. That is a super healthy pattern of weight loss because it is not too fast.
However, I do not want to just lose weight! When I reach my desired weight, a healthy BMI, I wish to gain a little back in muscle. More muscle = MORE FOOD. And I sure do love food.
I hope this helps! Any other questions more specifically aimed at my diet and exercise, please feel free to ask me!
It’s amazing what a 20 pound difference can make both physically and mentally. I’ve found that the key to losing weight and keeping it off is to just take my time. I would always pack back on the weight after crash diets…but these past couple of years have been so different. There’s no need for those diets anymore, I’m simply working on finding a balance.
My current me! I think yoga has been helping me in so many ways! I feel healthier physically, emotionally, and mentally and also more flexible! But also loving my light lifting I am still allowed to do!💪🏼
20lb difference face comparison. Honestly a little nervous to post this because I didn’t realize all the weight I’d gained in the winter months until I saw pics of me out with friends and I didn’t like what I saw. Of course, both of these are just selfies, but I feel it’s pretty apparent in the first photo that I’m carrying a lot of water in my face.
I have chubby cheeks no matter what!! But at least they’re a little healthier looking now 😊💕
It’s so strange to look back at the summer before coming to college…my life has changed so much since. I can honestly say I did not partake in the freshman 15 and have loved living where I have constant support from friends, a gym membership, and healthy food readily available to me. It’s been a long road, but I’m sure glad I took it.
Can you tell this is my favorite gym outfit? Sports bra underboob sweat activated! I also have no belly button.
I’m not calling this one a progress pic since I skipped out on the gym 5 days in a row previous to this while on Spring Break. 😭
But I’m right back to it! Today was cardio day loaded with sprints and stairs and ended with some weighted lunges and squats with the bar. I feel like my first workout of the week was amazing and my body is thanking me! 🏋️💪🏻💕
When I log into tumblr I see a variety of amazing people all trying to find their way to health. I see people who want to lose 200+ pounds and those who want to lose 15.
I see some people trying out intermittent fasting to keep their binge eating in check, while other people like to eat multiple small meals a day. I see people who feel ketosis helps keep them satisfied while burning their body’s fat and at the same time people who can’t feel full without some carbs. I see vegans, vegetarians, and omnivores. I see people eating clean and people just casually trying to cut calories. I see people trying to drink more water, simply move more, and eat out less. I see people wanting to run marathons and people who just want to walk a few more steps. I see people preparing for weight loss surgery. I see people using food to fight disease whether that be diabetes, auto-immune diseases, or PCOS. I see people trying to do their best in a world that wants to make being healthy complicated, monetized, and practically impossible.
Do I agree with everyone’s diet? No way! But most of the time I don’t even follow my own guidelines enough to feel comfortable policing anyone else. Everyday I try to be better. I allow myself to learn and I move forward so I can grow into better, stronger, and healthier person. I try to do what works for me and I respect that you know what works for you.
Every single person I follow is unique and different and I respect your journey to find what works for you.
We don’t need to tear down each other down when were all simply taking our own path to the same destination. There is no one size fits all answer to health and everyone’s experiences are valid.
Today I truly realized how far I have come.. yesterday I ate waay too much food and today’s workout was short. The old me would have restricted myself all day to make up for eating too much the day before, and I would have went harder and longer in the gym doing straight cardio. Having a shorter workout would have made me go mental and I would have went home and done more little workouts. But today I will eat when I’m hungry I will NOT restrict myself, I will sit on the couch and watch t.v and not do more exercises. I will bring myself up with positive comments, I won’t pick my body apart with things I don’t like or want to change. I put my mental and physical health through hell for 4 long years, and I won’t do it again. I won’t let the dark thoughts creep back into my head and make me feel worthless. I am stronger than ever and damn hell proud of myself for what I have accomplished on my own. Recovery was the hardest thing I have ever done in my life, but I’m so glad I chose it💙