Any beginner womens weight training guide out there?

nehalsd

OK - So I have now upped my calorie intake as suggested. I went from 1200 to 1400 (I also got a bullocking on my previous post here: http://www.myfitnesspal.com/topics/show/1031266-what-am-i-doing-wrong and reading countless articles that say the same).

They all say the same thing - give it time!! My body is so accustomed to storing fat that it now needs to understand that the up in calories is actually a good thing and hopefully start losing weight!!

So I'm going to do just that - not go near a scale for 3 weeks while my body gets used to the increase in calories

But now I also want to change up my exercise routine -its quite cardio intensive and I want to keep a little bit of that (I like running and spinning cause I zone out and it ends up relaxing me). But I also now want to increase weight training.

Does anyone have a womens beginners weight training guide - that gives the basics
I would ideally like the following
1. A one month plan
2. Has 5 -7 basic exercises that I can actually master over than period - and continuously increase on

Let me know - links appreciated!!

N.

mingecrackers

New Rules of Lifting for Women is pretty good

anupama1234

daily 2 hrs of workout .one hour of walking n 1hr of gym...I do 30 min cardio running on treadmill, elliptical trainer..dumbell 3kg in one hand ...squarts n lunges...circuit, n some floor exercises... lost 10 kgs in 3 months itself, n of course MFP food diary daily. for motivation keep reading the blogs on mfp...all d best

toutmonpossible

As someone who's never been overweight, I think it is a bad idea not to weigh oneself at least once a week. If what you're doing is ineffective you'll be three weeks further behind.

I also disagree with the idea of automatically raising one's calories. If you haven't been losing weight it's more likely that you're eating too much and probably more than 1200 calories. A strength training program is a good part of a fitness program, but a woman starting out does not require massive amounts of extra calories. If you're hungry, eat a little more, but be conservative.

Jett_05

Guides are great but I'd suggest meeting with a personal trainer as well. Strength training can be extremely intimidating and having incorrect form can often do more harm than good.

jo_marnes

New Rules of Lifting for Women is pretty good

^^ This

And 3 weeks is not long enough. With weight training, there is every chance you will gain in that time from water retention and muscle repair. THAT SAID... this is only my experience. I have no weight to lose and am now on stage 6 of NROLFW. I have gained 2-3 kg in the course of the program, but I cut my cardio, and upped cals by around 300 per day. My weight has gone up..... but I LOVE how I look in the mirror

pinktoesjb

bump i've been meaning to ask the same! I'll check this reccomendation out.

deksgrl

You might start with body weight exercises. Nerd Fitness has a beginners guide. You increase by increasing your repetitions and modifying the exercises to make them more difficult.

If you are going to commit to heavy lifting, then I would recommend you read New Rules of Lifting for Women. But lifting is something you will keep doing, not something you should just do for 1 month and then quit. There are other beginning strength programs that are more simple than New Rules, but that book has a lot of good information for women. As someone else mentioned, proper form is very important.

FitinHonau

For 2 decades, I had been on starvation mode, eating 1200 cal or less a day. I joined MFP last year around October when I was 62 kg. In January, I was advised to eat more (1600 cal). I did and I gained 3 kg. I am not happy about it but I wasn’t exercising much neither, because I injured my neck and needed to recover for 2 months. Since March, I started running or walking 5x a week and burn from 300 to 1000 cal a day. I didn’t lose a gram. Beginning June, I listened advises again and started strength training, calisthenics, circuit training along with 15km running once a week. It is too early to say I have lost weight, but I feel firm and it feels great. I will be interested to read this thread.

PikaKnight

Stronglifts, Starting Strength, NROL, and Wendler.

If you lack equipment, check out Convict Conditioning and You Are Your Own Gym

There is no reason you can't do the same exercises as a guy. I know I wish I'd started lifting at my heaviest rather than later.

nessa2BFit

i bought the book new rules of lifting for woman and have been doing it for 6 weeks now and LOVE it... i am seeing changes in my body and for the first time in about 2 months i am going to have a lose in weight again. i have been eating between 1400-1600 calories. the basics are all in the program, deadlifts, step ups, squats and lunges i was doing so well on it my husband bought the mens book and he has been doing P90 X for the last year and he loves it.

GrendlStig

This is a 12 week program, but I just learned about this and am starting on Monday! You can 'google' modifications for most of the exercises if you don't have access to gym equipment. Best wishes!

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

ThisCanadian

Bump for later reading

reach4thestar

Bump

Lupercalia

I'm not sure you'll find a 30 day beginner's weight lifting program for women. Most lifting programs go well beyond 30 days. The other thing is that you really don't NEED a women's specific program. If you want one, that's a different story...not necessary, though.

All that stuff aside--there have been a number of great beginner's programs mentioned already in the thread: New Rules of Lifting for Women, Starting Strength, Stronglifts 5x5, All Pro...

You might also check out Nia Shanks' site--she's got a bunch of different programs you could do. They are all aimed at women and I believe are very good for beginners as well.

holdermanstreet

What is the name of the book? I have been looking for something I can follow.

Lupercalia

As someone who's never been overweight, I think it is a bad idea not to weigh oneself at least once a week. If what you're doing is ineffective you'll be three weeks further behind.

I also disagree with the idea of automatically raising one's calories. If you haven't been losing weight it's more likely that you're eating too much and probably more than 1200 calories. A strength training program is a good part of a fitness program, but a woman starting out does not require massive amounts of extra calories. If you're hungry, eat a little more, but be conservative.

I don't understand why you're always trying to advise people who are looking to lose weight and strength train when you say repeatedly that you've never been overweight. From your previous posts all over various lifting threads here, it's pretty clear you aren't experienced in strength training, either....?

Frankii_x

Bump for later! Thank you for asking I've been meaning to ask this for so long xxx

nehalsd

Thank you ladies - these suggestions are awesome!!

nehalsd

Im going to start with Jamie - http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html and will read the NRFWL laters

toutmonpossible

As someone who's never been overweight, I think it is a bad idea not to weigh oneself at least once a week. If what you're doing is ineffective you'll be three weeks further behind.

I also disagree with the idea of automatically raising one's calories. If you haven't been losing weight it's more likely that you're eating too much and probably more than 1200 calories. A strength training program is a good part of a fitness program, but a woman starting out does not require massive amounts of extra calories. If you're hungry, eat a little more, but be conservative.

I don't understand why you're always trying to advise people who are looking to lose weight and strength train when you say repeatedly that you've never been overweight. From your previous posts all over various lifting threads here, it's pretty clear you aren't experienced in strength training, either....?

I'm trying to give my perspective. First, I don't have the experience of having been 200 pounds; second, the fact that I have maintained my weight is meaningful. I am knowledgeable about strength training; I may have a different view than you do. Some of my advice is directed at women with specific goals. I keep seeing others repeat the same old answers that in my view and experience are not true.

Many people do find it helpful to hear from someone who had figured out how to maintain her weight. I'm also short and petite and many times the advice provided in the forum is not relevant, in fact ,it would cause women like me to gain weight.

gfroniewski

Im going to start with Jamie - http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html and will read the NRFWL laters

I wouldn't go with that one if I were you. Seems like a whole lot of glitz and glamor. I just started downloading NRLFW for my girlfriend; I am trying to convince her she needs to strength train!

toutmonpossible

As someone who's never been overweight, I think it is a bad idea not to weigh oneself at least once a week. If what you're doing is ineffective you'll be three weeks further behind.

I also disagree with the idea of automatically raising one's calories. If you haven't been losing weight it's more likely that you're eating too much and probably more than 1200 calories. A strength training program is a good part of a fitness program, but a woman starting out does not require massive amounts of extra calories. If you're hungry, eat a little more, but be conservative.

I don't understand why you're always trying to advise people who are looking to lose weight and strength train when you say repeatedly that you've never been overweight. From your previous posts all over various lifting threads here, it's pretty clear you aren't experienced in strength training, either....?

I'm trying to give my perspective. First, I don't have the experience of having been 200 pounds; second, the fact that I have maintained my weight is meaningful. I am knowledgeable about strength training; I may have a different view than you do. Some of my advice is directed at women with specific goals. I keep seeing others repeat the same old answers that in my view and experience are not true.

Many people do find it helpful to hear from someone who had figured out how to maintain her weight. I'm also short and petite and many times the advice provided in the forum is not relevant, in fact ,it would cause women like me to gain weight.

Sometimes my advice is based on anecdotal evidence, but that's because there aren't any researchers doing clinical, double-blind studies on the particular issues I'm talking about. But I know from my own experience that if I exercised a certain way I would become squat and I recognize the body type that has a propensity for this. I've also cited articles about the training of women who are interested in attaining a certain look and there's no reason for a trainer to lie. If someone who makes his or her living from training models and actresses says that s/he never has them use weights on their lower bodies if they're the least bit hippy because they'll get bigger, why would anyone doubt that?

Too many people here who actually haven't had a lot of successful experience with weight loss and exercise are all too happy to jump in with their recently acquired knowledge and lecture. They don't even understand that the current more bulked-up look is a trend and a preference, which you can emulate or not, but if someone is concerned about getting bigger she should have a choice. They also don't take the time to read my posts. My suggestions are usually directed towards a particular body type when someone asks about the possible effects. I understand that people have different goals and needs. Unfortunately, some on MFP think that everyone is the same.

Don't get me started on the people who rattle on about starvation mode and don't understand that 1200 calories is not a lot of calories but is nowhere near a Very Low Calorie Diet. Or the people who think it matters when you eat, or how many times a day you eat, or who think that fasting in a moderate manner is bad for you...

operation_cute

I use stronglifts 5 x 5 (www.stronglifts.com) the workout program and info is all free and even has excel spreadsheets along with apps that help with tracking progress.

It is exactly what you were asking for, it has only 5 exercises that work your entire body, are easy to master, and progress at a steady rate by increasing the weight during each workout You do 3 exercises 3 times per week and alternate between 2 workouts each workout day.

Workout A: barbell squats, bench press, bent over rows
Workout B: barbell squats, overhead press, and deadlifts

mumtoonegirl

New Rules of Lifting for Women changed my life without a word of a lie. I love it as a start and then I move to 5x5 on my strength training days

jimmmer

Whatever lifting routine you ultimately choose, make sure you commit to it.

Give it 4-6 months. Keep upping the weights, dial in your nutrition and be a badass.

Don't pick an established routine and give up before it has a chance to really kick in.