How long does it take to see results from heavy wt training? I am on my 3rd week with just one day a week heavy wts for each muscle group. havent noticed much in more definition but feel that my stomach looks leaner which is weird because I am not doing a whole lot for my abs . I am doing hanging leg raises 2x week after the wt training but I was just wondering with the shldrs how long it would take to see that cut in the delts. also what exercises do you do for your legs? I dont want to get my legs bigger but more lean and cut. I am currently doing leg ext/curls, lunges with smith bar, leg press using high step and just added last week hip exts with cable. I usually do at least 12 reps medium wt. exts/curls 45#, lunges no more than 50#. thanks!
fitnessfreak?
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Fitnessfreakk366
Cathlete
8 weeks should have you start seeing some definition all over. Usually by 4 weeks but sometimes it takes a little longer. How are you eating??? Have you upped your protein and cut back on carbs? This helsp as well. Seeing ab definition is an excellent sign. That is usually the hardest place for us women to lose fat so you are doing something right. Give it more time. Sometimes we have body parts that just won't do what we want them to do, just keep plugging away.
With legs, I'm in the same boat you are. My jeans are tight in the thighs and it's really making me mad. So I am lowing my weights and doing 12-15 reps. I usually do squats, some form of lunges, stiff legged deadlifts, hamstring curls, leg extenstions, leg press and plie squats. Use lighter weights and shoot for higher reps. That is what I'm trying now and I hope it works. My legs have always been my problem area.
With legs, I'm in the same boat you are. My jeans are tight in the thighs and it's really making me mad. So I am lowing my weights and doing 12-15 reps. I usually do squats, some form of lunges, stiff legged deadlifts, hamstring curls, leg extenstions, leg press and plie squats. Use lighter weights and shoot for higher reps. That is what I'm trying now and I hope it works. My legs have always been my problem area.
I havent cut back on carbs but I usually try to eat protein with every meal and snack. My biggest problem is the hamstring/inner thigh area. I notice more cellulite when I bend over like in the dead lift position. what can I do to get rid of this? thanks for your help by the way.
Fitnessfreakk366
Cathlete
You can't really spot train. You need to work your legs with high reps/low weights and watch what you eat. Eating is mostly the key for abs and leg toning.
one more question for you debbie, will heavy wt training cause you to be fatigued at first? I have noticed the day after a heavy workout that I am so tired. How long does this last? I did however increase reps this week. I also notice that I am hungrier. I really want to cut back to lose wt but havent the last few weeks, I just want to eat.
Pearlstrand
Cathlete
Debbie, I have the same problem -- thighs that are way too big for the rest of me. They're not as lean as they could be, but they're so muscular that they look enormous on my small frame!
I'm a little worried that as I progress in STS, my legs will get larger instead of more compact. I'm finishing Mesocycle 1 on Saturday and concerned that the heavier lifting to follow will make matters worse. Should I take the plyo option of the squat rack option?
I'll take your advice and try to cut the carbs more. At times I really crave carbs. I'm not much of a sugar eater, but I do crave something crunchy (Triscuits!) in the afternoon. I do pretty well until then, but after about 3:00, it's Katie-bar-the-door!
Thanks for being so generous with your time, knowledge, and expertise!
Fitnessfreakk366
Cathlete
Yes, a big YES! Heavy weight training will make you tired and more hungry. That's the metabolism kicking in. That's a good sign. The tiredness will go away as you get more use to training this way. I have to say, though, I sleep like a rock every night. Not sure that has anything to do with it, but I know it helps.
I don't know how many calories a day you are eating, but if you are that much more hungry, increase your calories about 200 more a day. That should help and it will probably help you lose a few pounds as well.
I've previewed Meso 1 and 3, unfortunately not 2. But from what I've seen, this STS program for the legs is not a muscle building series which baffles me. She does way too many high endurance and plyo work to make these workouts for legs to build muscle. It looks to me like it will make legs more defined and toned. Do the plyo option (I didn't know there was a choice) and that should help you lean out instead of build.
thanks debbie. I kept wondering why the heck I was soooo tired and then it hit me, duh, you have been lifting heavy wts ,which your not use to doing. I am glad that I asked you. I knew you would know, thanks alot debbie. I actually havent been eating very well the last few weeks but when i first started the heavy wts I was counting calories and eating alot less and was very very tired, not as much this past week. i need to readjust my calories again and drop them. I havent lost much wt at all but I feel a little tighter all around but dont really look like I am, dont know if that makes sense. Ijust keep hoping that I will drop some wt and be smaller, hoping it all kicks in here shortly.
debbie,
I am getting worried. the scale at the doctors office really had me up there in wt, I dont know if all this wt training is makking me heavier. He said he would not have guessed me at that wt and he himself said it must be muscle wt but I still dont like it. do you weigh heavier at the doctors office compared to home? i weighed 6lbs more, yikes. I have never weighed this much ever!! besides pregnancy anyway.
I am getting worried. the scale at the doctors office really had me up there in wt, I dont know if all this wt training is makking me heavier. He said he would not have guessed me at that wt and he himself said it must be muscle wt but I still dont like it. do you weigh heavier at the doctors office compared to home? i weighed 6lbs more, yikes. I have never weighed this much ever!! besides pregnancy anyway.
RapidBreath
Cathlete
not Debbie
But, I always weigh 5 pounds heavier at the Doctor's office. I don't know why. Maybe its the clothing or the time of day, so don't worry too much about it. Whatever the difference is, just factor that in your mind, the scale may not be properly calibrated anyway.
I hope that makes you feel better.
But, I always weigh 5 pounds heavier at the Doctor's office. I don't know why. Maybe its the clothing or the time of day, so don't worry too much about it. Whatever the difference is, just factor that in your mind, the scale may not be properly calibrated anyway.
I hope that makes you feel better.
I know I shouldnt let the scale bother me but some days it does. I have this number in my head that I should be hovering around and that I simply feel my best at. I am gonna stick with the heavy wts and see where it takes me and then go fromt there. Iwas also wondering if I stick with the 5 days of cardio and still do 2 days of heavy wt training if that would be okay? I have some 5ks coming up and I really need to keep in at least 3 days of running a week and I also teach bootcamp 2x week so that would put me at 5 days of cardio but I planned on doing cardio in the morning and wts in the evening on 2 of those days. do you see anything wrong with that debbie?
Fitnessfreakk366
Cathlete
The doctors office scales are always higher then our scales at home. For one, you have all your clothes on. Two, you are weighing yourself probably in the middle of the day when at the doctors office unless your appointment was first thing. First thing in the a.m. is the most accurate weight. I make it a very much needed rule never to look at the doctors scale because I am always at least 10# more there then I am at home. Please don't worry about the doctors scale. Or any scale for that matter. You need to go by how you look, how your clothes fit and how you feel.
Ok, you are only training two days with weights? How are you doing this? You are not doing a true heavy weight training rotation if you are only doing this twice a week. You need to put overload on your muscles at least 4 times a week with weights to get any benefit from it.
You have to decide what you are training for: muscle building or the 5k. This is two different types of training. You can't do both. When training for a run, you need to do more cardio/endurance workouts. When training to gain muscle and lose body fat, you need to lift heavy at least 4 times a week and keep your cardio at 2 days a week.
I was told by that trainer to do chest,shldrs and tris on one day and back,bis and legs on the other day heavy as I can. I have been doing cardio on the other 3 days. but I have just recently started extra running in the mornings and heavy wts evenings on those 2 days to get extra runs in. I shouldnt be doing this? I didnt think it would hurt as long as I wasnt exhausted. I really want to get leaner but I also need to be able to run the races. theres no way of doing the heavy wts and still be able to get faster with running ?
Fitnessfreakk366
Cathlete
To be honest, I'm not sure about the answer. I know that if you are training for a race (i.e. where timing is everything), then building muscle is a nono. You need to be as light as you can be. Also, I don't think it's good to be "exhausted" all the time. That is a sign of overtraining. Being tired at the end of the day is one thing, but if you are having a tough time staying awake at work, then you need to rethink what you are doing.
I havent been tired lately it was when I first started lifting the heavy wts and lasted for about 2 weeks. I really dont want to gain any muscle just want to replace fat for muscle and get my arms more cut and leaner but I do not want to get my muscles any bigger. I guess I will see what works for me and what doesnt and go from there. I appreciate all your help debbie, thank you.