Weight lifting for beginners

VeganHippo
VeganHippo Posts: 26
in Fitness and Exercise
Hi I've decided to listen to all the helpful advice given on another thread. Instead of starving myself, I'm going to start weight lifting tonight. What workout programs would you recommend for female beginners? I have a lot of stomach fat that I'd love to get rid of. Apart from that, I'm 25 years old and I weigh 47kg (103Ibs) and my height is I'm 5'2 (157cm) so I'm not overweight but like I said I have a lot of flab around the hips and stomach. Thank you :)
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Replies

  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    Hi I've decided to listen to all the helpful advice given on another thread. Instead of starving myself, I'm going to start weight lifting tonight. What workout programs would you recommend for female beginners? I have a lot of stomach fat that I'd love to get rid of. Apart from that, I weigh 47kg (103Ibs) and I'm 5'2 so I'm not overweight but like I said I have a lot of flab around the hips and stomach. Thank you :)

    Strength training won't get rid of the fat. You have to go on a diet that emphasizes fat loss while you train.
  • whierd
    whierd Posts: 14,025 Member
    I recommend reading Starting Strength or New Rules of Lifting first. Knowledge is power. The more you know about weight lifting, the safer and more confident you will be.

    After you get some knowledge, you can do the Starting Strength, New Rules of Lifting, Stronglifts 5x5, 5/3/1, etc depending on what you choose.
  • VeganHippo
    VeganHippo Posts: 26
    Strength training won't get rid of the fat. You have to go on a diet that emphasizes fat loss while you train.

    That's not what people in the other thread said. I'm confused now :( I'm on a 1000 calorie limit and I do cardio 5 days a week. But I was thinking to start weight lifting and increasing my limit to 1200 calories.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Hi I've decided to listen to all the helpful advice given on another thread. Instead of starving myself, I'm going to start weight lifting tonight. What workout programs would you recommend for female beginners? I have a lot of stomach fat that I'd love to get rid of. Apart from that, I weigh 47kg (103Ibs) and I'm 5'2 so I'm not overweight but like I said I have a lot of flab around the hips and stomach. Thank you :)

    Strength training won't get rid of the fat. You have to go on a diet that emphasizes fat loss while you train.


    WHAT!!!!!!!
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Lift, start yesterday! You do not need to lose weight first at all! Keep eating at a deficit (although I think yours is way too low) and weight train.
  • whierd
    whierd Posts: 14,025 Member
    Strength training won't get rid of the fat. You have to go on a diet that emphasizes fat loss while you train.

    That's not what people in the other thread said. I'm confused now :( I'm on a 1000 calorie limit and I do cardio 5 days a week. But I was thinking to start weight lifting and increasing my limit to 1200 calories.

    Strength training helps to preserve your lean body mass (muscle) while eating a caloric deficit, and also burna a certain number of calories.

    1,000 calories is far too low, and 1,200 may be low depending on your height, weight, and age. I suggest using a TDEE calculator to find how many calories you are burning per day, then eat a reasonable deficit based on that number.
  • VeganHippo
    VeganHippo Posts: 26
    WHAT!!!!!!! I really hope this is a joke! Do not listen to this!

    Thank you :) I was actually worried for a second.
  • whierd
    whierd Posts: 14,025 Member
    Hi I've decided to listen to all the helpful advice given on another thread. Instead of starving myself, I'm going to start weight lifting tonight. What workout programs would you recommend for female beginners? I have a lot of stomach fat that I'd love to get rid of. Apart from that, I weigh 47kg (103Ibs) and I'm 5'2 so I'm not overweight but like I said I have a lot of flab around the hips and stomach. Thank you :)

    Strength training won't get rid of the fat. You have to go on a diet that emphasizes fat loss while you train.


    WHAT!!!!!!!

    What part of it do you disagree with?
  • whierd
    whierd Posts: 14,025 Member
    WHAT!!!!!!! I really hope this is a joke! Do not listen to this!

    Thank you :) I was actually worried for a second.

    Weight training, by itself, doesn't cause you to lose fat. You also have to eat a caloric deficit.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic
  • VeganHippo
    VeganHippo Posts: 26
    Whierd, thank you for your helpful replies. It certainly makes sense that weight lifting alone doesn't burn fat. However because I'm already eating at a deficit, I thought it would help tone my body.
  • sexymuffintop
    sexymuffintop Posts: 636
    If you are going to start lifting properly, and not just with barbie weights you are going to have to eat more. 1200 calories a day and weight lifting do not mix.
  • whierd
    whierd Posts: 14,025 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    So you are claiming that you were not eating at a deficit while lifting?
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Whierd, thank you for your helpful replies. It certainly makes sense that weight lifting alone doesn't burn fat. However because I'm already eating at a deficit, I thought it would help tone my body.

    Your deficit is too low IMO
  • SisterhoodoftheShrinkingPants
    SisterhoodoftheShrinkingPants Posts: 474 Member
    Lift weights and eat healthy. Its the combination that leads to overall health. 1000 calories is way to little for lifting or otherwise unless a doctor has advised that...Dear God, why are people intent to starve themselves skinny????
  • VeganHippo
    VeganHippo Posts: 26
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    Oh wow I just noticed your picture. I'd love to have a stomach like yours.
  • whierd
    whierd Posts: 14,025 Member
    Whierd, thank you for your helpful replies. It certainly makes sense that weight lifting alone doesn't burn fat. However because I'm already eating at a deficit, I thought it would help tone my body.

    It will help to improve your body composition, but you may be eating too harsh of a deficit. What is your height, weight, and age?
  • x58890
    x58890 Posts: 14
    My girlfriend always avoided strength training unless I was with her at the gym to tell her what exercises to do. To help her be more independent at the gym, I had her create a user profile on Jefit.com, download a strength program that looked good to her (I recommend the "Women's Body Toning" routine), and download the free smartphone app. Now, when she goes to the gym, she brings her smart phone with her and has the routine right in from of her along with animations for each exercise. She can also log her weight/repetitions on the smartphone app so she knows what weight/reps to use next time.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    So you are claiming that you were not eating at a deficit while lifting?

    Not at all. I was and still am eating at a deficit but it's not that alone that has helped lose the fat lifting has had a HUGE part in it. I did this very same thing 2 years ago without the lifting and the results were very different.
  • acogg
    acogg Posts: 1,870 Member
    I am also a beginner. I have been spending a lot of time reading at this site: http://www.bodybuilding.com/
    They have instruction videos, nutrition advice, etc. for strength training. It's sort of like MFP but with a lot more articles.
  • whierd
    whierd Posts: 14,025 Member
    Lift weights and eat healthy. Its the combination that leads to overall health. 1000 calories is way to little for lifting or otherwise unless a doctor has advised that...Dear God, why are people intent to starve themselves skinny????

    Because they have been lead to believe that fatloss is linear to their calorie deficit.
  • VeganHippo
    VeganHippo Posts: 26
    Your deficit is too low IMO

    Do you mean I need to increase my deficit by reducing my calorie intake? Or do you mean too low as in too high and I need to eat more? Sorry I'm confused as I seem to be getting mixed responses. Thank you for your help.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    Oh wow I just noticed your picture. I'd love to have a stomach like yours.

    Eat more than 1200 calories and lift heavy regularly. Don't skip lifting day and don't eat below the healthy amount of calories for your hight, weight, and age.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Your deficit is too low IMO

    Do you mean I need to increase my deficit by reducing my calorie intake? Or do you mean too low as in too high and I need to eat more? Sorry I'm confused as I seem to be getting mixed responses. Thank you for your help.


    I don't know your age, hight or weight so i can't tell you what you should be eating. All I do know is you are not eating enough 1000 calories is too few calories go higher.
  • whierd
    whierd Posts: 14,025 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    So you are claiming that you were not eating at a deficit while lifting?

    Not at all. I was and still am eating at a deficit but it's not that alone that has helped lose the fat lifting has had a HUGE part in it. I did this very same thing 2 years ago without the lifting and the results were very different.

    That is because without lifting, a calorie deficit will cause your body to also lose muscle mass. The weight lifting, other than the calorie burn, did not cause your fat to disappear, it only preserved your lean muscle mass and increased your fat:muscle loss ratio.
  • VeganHippo
    VeganHippo Posts: 26
    It will help to improve your body composition, but you may be eating too harsh of a deficit. What is your height, weight, and age?

    I'm nearly 25 years old. I weigh 47kg which is around 103 pounds. Oh and my height is 5'2 (157cm)
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    So you are claiming that you were not eating at a deficit while lifting?

    Not at all. I was and still am eating at a deficit but it's not that alone that has helped lose the fat lifting has had a HUGE part in it. I did this very same thing 2 years ago without the lifting and the results were very different.

    That is because without lifting, a calorie deficit will cause your body to also lose muscle mass. The weight lifting, other than the calorie burn, did not cause your fat to disappear, it only preserved your lean muscle mass and increased your fat:muscle loss ratio.


    I know all of this I am not new. You can't tell me that lifting has had no hand in decreasing my body fat.
  • sexymuffintop
    sexymuffintop Posts: 636
    Your deficit is too low IMO

    Do you mean I need to increase my deficit by reducing my calorie intake? Or do you mean too low as in too high and I need to eat more? Sorry I'm confused as I seem to be getting mixed responses. Thank you for your help.

    Yes far too low. I eat 2000+ calories a day and i'm still hungry. I do a 5 day split so I'm lifting every day though. Seriously 1200 cals a day is not suitable if you are serious about starting a lifting routine.
  • whierd
    whierd Posts: 14,025 Member
    I disagree on weight training not helping with losing fat. I understand that you can't build on a deficit but i have lost fat from lifting, my diet has a little to do with it but I know what lifting has done for my body <
    see pic

    So you are claiming that you were not eating at a deficit while lifting?

    Not at all. I was and still am eating at a deficit but it's not that alone that has helped lose the fat lifting has had a HUGE part in it. I did this very same thing 2 years ago without the lifting and the results were very different.

    That is because without lifting, a calorie deficit will cause your body to also lose muscle mass. The weight lifting, other than the calorie burn, did not cause your fat to disappear, it only preserved your lean muscle mass and increased your fat:muscle loss ratio.


    I know all of this I am not new. You can't tell me that lifting has had no hand in decreasing my body fat.

    Did you not read what I wrote? :huh:
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    It will help to improve your body composition, but you may be eating too harsh of a deficit. What is your height, weight, and age?

    I'm nearly 25 years old. I weigh 47kg which is around 103 pounds. Oh and my height is 5'2 (157cm)


    According to a TDEE calculator with light activity it says you should be eating 2172 calories. This number will change with your activity level.

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