so...I joined a gym to start lifting

LisaUlrey

Joined a gym and I am going to start doing weights...problem is, I have no idea what I am doing. Do I keep my calories the same or increase? I am currently set at 1300 calories. I am 5'1" and I weigh 150 pounds. Hope there is someone there to show me how to use the stuff. I am gonna feel like a dork trying to figure it out...Any advice anyone?

LJSmith1989

Look for a beginners strength training program like New rules and SL 5x5 and you also need to look at calorie intake. You will probably be upping it if you want to strength train.

Are you trying to lose weight or maintain?

mumof5

YAY!!!! Remember FORM IS EVERYTHING!! You may want to have a trainer show you some basics to get you started, the incorect form can lead to injury or missing the target muscle group therefore getting no result. I would suggest eating just under your tdee if you are trying to lose fat and increasing your protein. EATMORE2WEIGHLESS is a great web page with information on training and diet. Welcome to the weights room, your going to love it

britzzie

New Rules of Lifting for Women is a wonderful book to start with. Gives you nutrition basics, form, workouts, and everything. There is also a group related to the program of the same name.

LisaUlrey

I am doing it to lose weight. I have no idea what to up my calories to. Really puzzled on how to determine this.

mumof5

http://eatmore2weighless.com/

darkguardian419

I am doing it to lose weight. I have no idea what to up my calories to. Really puzzled on how to determine this.

If the only item you are adding is strength training, but still trying to lose weight, I'd recommend increasing your protein, but keeping your calories about the same, as long as you're losing at a steady healthy rate. Don't fix what isn't broken as far as the calories go.

Also I will echo what others have said, New Rules Of Lifting For Women is a name I've seen a lot of my female lifter friends mention...

lynn1982

I'm just under 5' and started lifting at around 145 pounds. I started with a class offered at my gym because I too had no idea what I was doing. I now lift 3x week and do cardio 5x per week. I found that I was hungrier on days when I would lift, so I increased my calories at first and then gained. After that I changed the times of when I was eating in order to schedule something before and after a lifting class.

Edited to add: I also increased my protein but not my calories.

agggie550

Talk to a trainer at the gym about lifting, they can give you a basic over view of all the equipment how it works, and things like that. But like everyone else said, find a good starting program. My girlfriend does the new rules of lifting and she really likes it. As far as diet goes thats up to you, if you are lifting more you are going to want to eat more, anytime you increase your exercise you are going to want to give your body more fuel. But take it slow and figure out what works for you. You might only want to up it 300-400 Calories depending on how often and at what intensity level you lift. But with adding lifting you are also going to want to keep and eye on your protein intake and make sure you are actually getting enough, because that is what your muscles need/want. Good luck and have fun with it, lifting weights is AWESOME.

lauren3101

I would up your calories personally. Not by much, about 200 extra only on lifting days. It's still exercise, and though it's not as calorie burning as cardio, you are still exerting your body and are likely to feel hungrier. Concentrate on protein intake with those extra calories, as you will need it. I've noticed a few people on here just drink a protein shake as their extra cals on lifting days.

LisaUlrey

Talk to a trainer at the gym about lifting, they can give you a basic over view of all the equipment how it works, and things like that. But like everyone else said, find a good starting program. My girlfriend does the new rules of lifting and she really likes it. As far as diet goes thats up to you, if you are lifting more you are going to want to eat more, anytime you increase your exercise you are going to want to give your body more fuel. But take it slow and figure out what works for you. You might only want to up it 300-400 Calories depending on how often and at what intensity level you lift. But with adding lifting you are also going to want to keep and eye on your protein intake and make sure you are actually getting enough, because that is what your muscles need/want. Good luck and have fun with it, lifting weights is AWESOME.

LisaUlrey

The gym that I joined does not have any classes. Just a gym. I believe they have trainers but I am not sure.

kts3639

and though it's not as calorie burning as cardio

That's not true. It doesn't burn the amount of calories that cardio does DURING the workout session, but, unlike cardio, you continue to burn calories after you are done lifting. Your body burns calories at an accelerated rate for up to 38 hours after a heavy lifting session. Whereas with cardio, once you are done working out, you're done burning extra calories. Heavy lifting is a much more efficient way to burn calories.

geckospot

There should be a trainer to walk you through all the equipment and answer any questions. If not, you need a different gym. Just winging it is a good way to hurt yourself.

lauren3101

and though it's not as calorie burning as cardio

That's not true. It doesn't burn the amount of calories that cardio does DURING the workout session, but, unlike cardio, you continue to burn calories after you are done lifting. Your body burns calories at an accelerated rate for up to 38 hours after a heavy lifting session. Whereas with cardio, once you are done working out, you're done burning extra calories. Heavy lifting is a much more efficient way to burn calories.

Yes, I have heard this, but it's hard to measure that calorie burn over a long period of time. So, I'm basing my statement on the calorie burn that happens at the time of exercise, which can be easily measured.

freebirdjones

and though it's not as calorie burning as cardio

That's not true. It doesn't burn the amount of calories that cardio does DURING the workout session, but, unlike cardio, you continue to burn calories after you are done lifting. Your body burns calories at an accelerated rate for up to 38 hours after a heavy lifting session. Whereas with cardio, once you are done working out, you're done burning extra calories. Heavy lifting is a much more efficient way to burn calories.

This ^^^

I've read articles about afterburn trials and they always find its higher with weight training.

LisaUlrey

so, do I count calories when lifting or no? I haven't seen any calories being counted when I log weights in MFP.

LJSmith1989

so, do I count calories when lifting or no? I haven't seen any calories being counted when I log weights in MFP.

Yes. I would suggest this:

Calculate your TDEE which works out how many calories you need a day to maintain your weight.

http://www.fat2fitradio.com/tools/bmr/
I use this site to calculate mine.

It will give you different calories needs on different activity levels.

Even with no excersize I would not use sedetary. For weight training your going to be looking at moderatly active at the very least.
Based on your statistics your calories are to low for weight training:

"Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 32 year old female, 62 inches tall, weighing 151 pounds, BMI of 27.6 (Overweight).

From the information that you entered, you'd like to weigh 151 lbs.


Harris-Benedict Formula


There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1453 calories.


How Many Calories Should I Eat?


Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.



Activity Level

Daily Calories



Sedentary (little or no exercise, desk job)

1744



Lightly Active (light exercise/sports 1-3 days/wk)

1998



Moderately Active (moderate exercise/sports 3-5 days/wk)

2252



Very Active (hard exercise/sports 6-7 days/wk)

2506



Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

2761


NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.


If you have any questions on what you've read here, please contact us."


To lose weight I would then cut 15% calories so you need to be looking at

Moderatly active 2,252 - 337 calories (15% cut) = 1,914.

You need to determine your activity levels though.

Here are some groups that might help you:

http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

http://www.myfitnesspal.com/groups/home/771-women-strength-training

Hope that helps

mumof5

^^^ agreed - work out your tdee and eat just below it. you will need to eat to have the energy to lift. The after burn reply is also a great one, lifting is not about the cals burnt during the session. muscle burns more cals then fat, so later that night when you sitting on the couch - your muscles are still burning! LIfiing is great for your metabolism, weight control (toned as opposed to skinny), bones, muscles, joints, its helps ward off things like diabeties, some cancers... the list of benefits goes on and on, as opposed to cardio which is great for your cardiovascular system, hard on your joints.