I am a beginner wanting to build some muscle

punchgut

kaylabean92 wrote: »

I am a 22 year old, 5'8", 142 lbs female. I have been on MFP for about a month and a half. My goal starting out was to just lose about 10 lbs through cutting calories alone. I have been eating strictly 1200 calories and not noticing any changes really. I then added cardio into the mix to see if that would make a change. It still didn't, so I was told I was probably not eating enough, and I should lift some heavy weights. I am about to start doing that, but I am kind of lost with how to start.

I have been recommended to visit Bodybuilding.com to get a good idea of how to do this and that I should pick out a training program set by one of the professionals on there. I have noticed that they all find great importance in nutrition and using supplements. I am definitely willing to change my eating habits to include more protein, but I am not going to spend money on all these different supplements. Is it completely necessary to use supplements and as strict as they are on nutrition, and shouldn't I still notice changes if I mainly focus on sticking with the training program? Does anyone have any tips for a beginner like me?

Some ideas, I'm not saying they're the reason:

1) You're eating to much processed foods. Lots of empty calories and not much for maintaining the body. (Although you state what you're eating later, it's always good to take an honest look)

2) Stress! If you're under a lot of stress you can affect your cortisol levels and this will promote fat storage and will fight against weight loss.

3) You're adding muscle. In order to track this you need to take body fat measurements, but you need reliable measurements that are costly.

4) You're not getting enough sleep. Sleep deprivation increases cortisol and decrease secretion of growth hormone, which spikes in deep sleep and increases fat burning.

5) You're working out too much. This will cause your body to store extra water.

6) You've reached homeostasis (what your body considers ideal weight). This can be hard to break through.

7) Putting your body into to high a calorie deficit can affect the ghrelin growth hormone axis. This can cause you to plateau also.

Some lifting information (some inspiration and guides):

http://community.myfitnesspal.com/en/discussion/535512

http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky

http://community.myfitnesspal.com/en/discussion/987513/lifting-is-the-most-horrible-thing-to-a-woman-since-twiggy

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

http://www.nerdfitness.com/blog/2012/10/09/veronica/

http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/

http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

http://community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w