Totally new to weights! Please help

healthybearey

Before I start, if people are just going to be rude or tell me go search on goggle then please avoid posting in here, as I am looking for advice from actual people.

Okay so I am on my weight loss journey I am currently at 178lb Height: 5ft4 - Female. My goal is 140lb but I would like to tone my body as much as possible while losing weight. Hopefully to improve the appearance of any saggy skin. ( I know genetics plays a huge part in this and not a lot can be done)

The main thing I am wanting to tone at the moment is my stomach! it's really big and I have a lot of weight to loose from it as well as from my thighs and buttocks.

I have been looking online at the different types of weights - such as the dumbbells and barbells
I do not know what sort of exercises i should do with these, once buying them.
Also what sort of weight do I start with? 4kg etc?

How did you start getting into weights?, what sort of weights do you use? What exercises do you do with them? and how long for/how many times a day? And most of all do they work, and is it a good idea to do weight training while loosing weight?

A lot of questions! would appreciate it if someone could spend the time to answer my questions.

P.s. I cannot go to the gym to use weights for the time being so am planning to buy some of my own.

Thank you!

IsaackGMOON

Just to let you know, toning is a fairly vague term and I don't think there is any real definition for it (as far as I'm aware).

I guess most people see toning as "being able to see muscles". That happens by lowering your body fat percentage through a caloric deficit - losing fat. You can't spot reduce fat, your genetics dictate where your fat comes off of. So dependent upon how luck you are in the 'genetic lottery', your stomach could be the last place where fat comes off of.

For getting the 'toned' look. I would recommend a strength program to preserve as much muscle as possible while in a caloric deficit. Beginner barbell programs (below) are quite popular for beginners and the results come in fast if you eat correctly.

• New Rules of Lifting For Women
• Strong Curves
• ICF 5x5
• Stronglifts 5x5

Don't bother lifting light weights, you wan't to have a progressive overload. Light weights don't tone.

I started lifting weights by going to the gym and reading MFP's weight lifting stuff. I only use barbells really. I do squats, deadlifts, overhead press, bench press and barbell rows (pendlay rows).

Yes it is a very good idea to do weight training while losing weight. Generally speaking, you can't gain muscle in a deficit but you can increase your strength and preserve muscle mass.

loulamb7

Picking any of the programs suggested by Isaack should answer all of your questions. I would also include All Pro Beginners routine from bodybuilding.com. There are a few groups on MFP dedicated to women who lift, here's one http://community.myfitnesspal.com/en/group/771-women-strength-training

Start slow and light and get your form down. Use youtube for examples on correct form and self video to review your form.

Most of these programs will require barbell weights. You can start with dumbbells but will probably outgrow them as you progress.

Unknown

This content has been removed.

IsaackGMOON

Healthexp693 wrote: »

Weight training combined with cardio and a healthy diet is a potent way to shape up. Adding muscle to your midsection will not directly reduce the abdominal fat. Cardio will reduce abdominal fat. Weight training will add lean muscle mass which will increase your metabolism. Increasing your metabolism will make you burn more calories at rest. It will be difficult to create a good program with just a few weights at home, it's a good start but I would suggest eventually getting gym membership. I have done weights for many years now, since high school really (I am female). First of all proper technique is critical which is difficult to describe over internet. Best to be trained with someone who is knowledegable. There are many principles to follow - too complicated to describe on here. You Can Friend ME And I Can Share My program. Starting out you want to do 3 exercises per body part 10-15 reps and 3 sets each exercise. The muscle groups are back, biceps triceps legs shoulders chest and abs. If you do two muscle groups in a day start with larger groups

Don't even bother listening to advice... it's complete trash.

AsISmile

flyingtanuki wrote: »

Healthexp693 wrote: »

Weight training combined with cardio and a healthy diet is a potent way to shape up. Adding muscle to your midsection will not directly reduce the abdominal fat. Cardio will reduce abdominal fat. Weight training will add lean muscle mass which will increase your metabolism. Increasing your metabolism will make you burn more calories at rest. It will be difficult to create a good program with just a few weights at home, it's a good start but I would suggest eventually getting gym membership. I have done weights for many years now, since high school really (I am female). First of all proper technique is critical which is difficult to describe over internet. Best to be trained with someone who is knowledegable. There are many principles to follow - too complicated to describe on here. You Can Friend ME And I Can Share My program. Starting out you want to do 3 exercises per body part 10-15 reps and 3 sets each exercise. The muscle groups are back, biceps triceps legs shoulders chest and abs. If you do two muscle groups in a day start with larger groups

Ignore the above clearly erroneous dietary advice and very thinly veiled advertising.

Now, on to your questions!

Stomach:

---

While you cannot "spot reduce" maintaining a calorie deficit will reduce adiposity throughout the body including the stomach. As the old adage goes, "abs are made in the kitchen"!


How to get started with weight training/what weights to use/what lifts to perform:

---

1. Check out "New Rules of Lifting for Women" and/or "Starting Strength" available on Amazon or your local book store or library.
2. On line, there is a program Stronglifts 5X5 that describes a great FREE lifting program. This program is stone cold simple and geared to beginners. Just 5 exercises (squat, deadlift, overhead press, bench press and row) work the whole body. You can also find a group http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women with more helpful information to get you started.
3. Also, since you indicated you might not have access to a gym, you also might want to look into bodyweight training (calisthenics) to start off. Some resources here are:
- Pushing the Limits by Al Kavadlo (link is eBook, physical copies also available)
http://www.amazon.com/Pushing-Limits-Total-Strength-Equipment-ebook/dp/B00CCGR1L6
- Convict Conditioning by Paul Wade (link is eBook, physical copies also available)
http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength-ebook/dp/B004XIZN5M
- You are Your Own Gym by Mark Lauren
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581

Feel free to post again if you have more questions!

Best wishes in meeting your goals!
- ft

This is good advice. As is Isaack's.

What I want to add is that I think a bodyweight routine is a great place to start. The other programs require you to have quite some equipment + space in your home. If you can afford it, go for it. Buying 4kg dumbells and using those for 4 months is not going to cut it if you want to do real strength training.

Nerdfitness also has a bodyweight program available online for free. Perhaps something you can try out and see if you like it.