HEAVY Weightlifting is a GAME CHANGER Ladies!!! Pics included!

[Kat2013 95]

Heavy Weightlifting completely changes your body!!! I’m 8 years post-op and I incorporate 5-6 days of weightlifting into my routine. I ONLY do about 10 minutes of cardio (10 minute run) each workout day, which in actuality is my warmup before I stretch and lift. I also incorporate hypertrophy (higher rep, lower weight) training into my workouts to help with muscle growth, but the most empowering part is getting strong and hitting new PR’s (personal records).

When I first started lifting, I could not lift too much weight. The lower weight WAS my heavy weight. I would find a weight that I could rep 8-10 times before failure. My squats literally started with the bar (a standard Olympic bar weighs 45 lbs). Now, after 6.5 years of consistent training, I can squat 245 lbs, deadlift 320 lbs, bench 185 lbs, curl the 40 lbs dumbbells. I really wanted to fill up my arms & legs with muscle to lessen that loose skin (which I still have, but not so noticeable), so I worked hard. I researched, read, incorporated. I was—and still am—constantly learning, correcting, and incorporating. I learned how to diet for optimal muscle growth, which optimally includes 1 gram of Protein per body weight and complex carbs, and good healthy fats. At first I didn’t know what complex carbs were, so I looked it up😂, picked out foods I liked, and incorporated them into my diet. I’m not going to lie, complex carbs are the hardest to consume because of their density (and my sleeve still works when I’m eating the right foods—freak’n sliders!), but I make it work by eating small frequent meals throughout the day (I eat about 6-8 different times, including shakes). I also discovered a supplement drink in powder form called Karbolyn (by EFX Sports) that would help me hit my complex carb macro goal.

Anyway, long story short, when I first lost all my weight, I got down to 140 lbs, and a size 4-6. Now, I weigh between 155-160, and still wear a 6 (the 4’s are too small for my arms because they’ve grown with muscle mass 💪🏼😆💪🏼). I’ve literally shred the fat and have added muscle mass. And since 1 lbs of fat takes up way more space than 1 lbs of muscle, I’ve been able to pack on more muscle in the same amount of space. Weightlifting is where it’s at. Man or woman. I’m just trying to inspire women because women tend to fear lifting heavy and fear that they will look manly. I assure you, I do not look like a man. 😂🤣

[Betty1971 383]

awesome!! be super proud of yourself, thats an amazing transformation!!

[Creekimp13 5,838]

The hardbody look isn't my favorite for myself, but I admire it on others and I think you look terrific! That level of fitness is just amazing. Great work! I'm one of those nutty walking/cardio people. LOL. If I lifted weights I'd drop them on someone and kill them....not an athlete, total klutz. I have heard other female weight lifters say it's addictive...and ya'll certainly have my respect!

[ms.sss 15,076]

3 hours ago, Kat2013 said:

Heavy Weightlifting completely changes your body!!! I’m 8 years post-op and I incorporate 5-6 days of weightlifting into my routine. I ONLY do about 10 minutes of cardio (10 minute run) each workout day,

THOSE. SHOULDERS. AND. ARMS.

You look ridiculously fabulous, lady. I looooooove the fit/strong look, and have fantasies of looking like that myself, but in all honestly, i HATE strength training/lifting (I'm more of a cardio gal). I force myself to do it though, because I know it produces results. Maybe one day I may grow to like it and do more. In the meantime I can drool over your arms. ❤️ Nice work!

[Kris77 1,533]

You look amazing!

[GreenThumb 37]

I did powerlifting a couple years ago and LOVED it. After I drop a good amount of weight I plan to incorporate lifting again - you're an inspiration! Great work!

[Pdub8112 9]

6 hours ago, Kat2013 said:

Heavy Weightlifting completely changes your body!!! I’m 8 years post-op and I incorporate 5-6 days of weightlifting into my routine. I ONLY do about 10 minutes of cardio (10 minute run) each workout day, which in actuality is my warmup before I stretch and lift. I also incorporate hypertrophy (higher rep, lower weight) training into my workouts to help with muscle growth, but the most empowering part is getting strong and hitting new PR’s (personal records).

When I first started lifting, I could not lift too much weight. The lower weight WAS my heavy weight. I would find a weight that I could rep 8-10 times before failure. My squats literally started with the bar (a standard Olympic bar weighs 45 lbs). Now, after 6.5 years of consistent training, I can squat 245 lbs, deadlift 320 lbs, bench 185 lbs, curl the 40 lbs dumbbells. I really wanted to fill up my arms & legs with muscle to lessen that loose skin (which I still have, but not so noticeable), so I worked hard. I researched, read, incorporated. I was—and still am—constantly learning, correcting, and incorporating. I learned how to diet for optimal muscle growth, which optimally includes 1 gram of Protein per body weight and complex carbs, and good healthy fats. At first I didn’t know what complex carbs were, so I looked it up😂, picked out foods I liked, and incorporated them into my diet. I’m not going to lie, complex carbs are the hardest to consume because of their density (and my sleeve still works when I’m eating the right foods—freak’n sliders!), but I make it work by eating small frequent meals throughout the day (I eat about 6-8 different times, including shakes). I also discovered a supplement drink in powder form called Karbolyn (by EFX Sports) that would help me hit my complex carb macro goal.

Anyway, long story short, when I first lost all my weight, I got down to 140 lbs, and a size 4-6. Now, I weigh between 155-160, and still wear a 6 (the 4’s are too small for my arms because they’ve grown with muscle mass 💪🏼😆💪🏼). I’ve literally shred the fat and have added muscle mass. And since 1 lbs of fat takes up way more space than 1 lbs of muscle, I’ve been able to pack on more muscle in the same amount of space. Weightlifting is where it’s at. Man or woman. I’m just trying to inspire women because women tend to fear lifting heavy and fear that they will look manly. I assure you, I do not look like a man. 😂🤣

Omg you look AMAZZZZZING!

[Guest]

I've just started strength training 3 days a week. I use the machines since I'm a newbie. Plus I'm 55 yo. I know that the machines aren't as effective as free weights but it's a start. I do 2 sets of 10-12 reps at a weight I find very hard the last 2 reps. I made the decision to start strength training after a DEXA scan showed I was a "skinny fat person" with a BMI of 22 but a body fat percentage of 37%. YIKES! I still do cardio (water aerobics) 4 days/week since my goal is to gain muscle while losing fat. Any tips would be greatly appreciated. If I could have half of your muscle mass at my age, I would be thrilled.

[NiceAnkles 147]

You look strong, healthy, and amazing!

[Kat2013 95]

On 02/12/2021 at 15:20, km13118 said:

I've just started strength training 3 days a week. I use the machines since I'm a newbie. Plus I'm 55 yo. I know that the machines aren't as effective as free weights but it's a start. I do 2 sets of 10-12 reps at a weight I find very hard the last 2 reps. I made the decision to start strength training after a DEXA scan showed I was a "skinny fat person" with a BMI of 22 but a body fat percentage of 37%. YIKES! I still do cardio (water aerobics) 4 days/week since my goal is to gain muscle while losing fat. Any tips would be greatly appreciated. If I could have half of your muscle mass at my age, I would be thrilled.

Weightlifting can be achieved at any age (search up “Train with Joan”) and 55 years young is a good place as any to start. Machines are a great way to start the weightlifting game. I do not know how many days a week you attend the gym, but I highly recommend at least a 3 day split: day 1, upper body; day 2, lower body, day 3 upper body. As you gain more experience and familiarity with your muscle groups, you. An advance that into: day 1 - chest, biceps, triceps; day 2 - quads, hamstrings, and calves; day 3 - back and shoulders. Complete 4 sets for each exercise, and 10-12 reps per set. Your final reps should be difficult to complete. If they’re too easy, go up in weight. Rest 60-90 seconds between each set.

Nutrition is important, too. Muscle needs Protein and complex carbs for rebuilding and growth. Find foods and Protein Shakes that you enjoy. You should consume about 1 gram of protein per body weight. Search up complex carbs and see what you can incorporate into your diet. I love oats, Beans, and sweet potatoes.

I hope this helps! Good luck!

[JAKE H 1,230]

I LOVE LOVE LOVE this post. I too took the lifting route. i do it through crossfit. But it has done wonders for my body!! it has so many benefits when done correctly and will only help us as we get older. Congrats to you on your success!!

[Jnfinney 516]

On 2/15/2021 at 10:25 AM, JAKE H said:

I LOVE LOVE LOVE this post. I too took the lifting route. i do it through crossfit. But it has done wonders for my body!! it has so many benefits when done correctly and will only help us as we get older. Congrats to you on your success!!

I stumbled upon this post after searching "CrossFit." I have been seriously considering trying out a CrossFit gym about 30 minutes away from me after I have surgery and am cleared by my surgeon. I already work out consistently, but I feel that CrossFit will really push my limits and take my workouts to another level. How many days a week do you do CrossFit? Do you have any advice for someone looking to try out CrossFit?

[JAKE H 1,230]

On 2/18/2021 at 8:36 AM, Jnfinney said:

I stumbled upon this post after searching "CrossFit." I have been seriously considering trying out a CrossFit gym about 30 minutes away from me after I have surgery and am cleared by my surgeon. I already work out consistently, but I feel that CrossFit will really push my limits and take my workouts to another level. How many days a week do you do CrossFit? Do you have any advice for someone looking to try out CrossFit?

i personally do crossfit 6 days a week. I am not recommending that, its just what i do. i fell in love with it and enjoy it so much that it doesnt even feel like working out to me anymore. its become a sport to me and trying to get better at it everyday. i know it can seem intimidating but most things are at first until we dive in. It will push you in different ways and teach you knew movements you would not normally do at your standard gym. Crossfit is for everyone tho, and can be scaled for anyone. I recommend follow their instagram page and seeing some amazing people on there. Let me know if there is anything else i can answer for you!

[Kat2013 95]

On 02/15/2021 at 10:25, JAKE H said:

I LOVE LOVE LOVE this post. I too took the lifting route. i do it through crossfit. But it has done wonders for my body!! it has so many benefits when done correctly and will only help us as we get older. Congrats to you on your success!!

You have done FANTASTIC!!! You look AWESOME!!! CONGRATULATIONS!!! I’m telling you, total recomp! Weights is where it’s at people!

[Pkump 46]

I love lifting weights and as soon as I am released to do more exercise plan on hitting them again. I had bypass Feb 2 so am walking and riding the bike right now but getting antsy.