New to weight training. Need tips where to start. Post csection.

besli

I have just joined a gym and want to start weight training. I need to lose 10kilos too. I'm eating pretty low carb 90% of my diet. I don't really know where to begin with weight training and feel a bit lost at the gym. Any tips anyone ?

Chieflrg

Starting strength is a great novice program. Though its something I would utilize at maintenance or bulk not in a deficit.

What is your goal in strength training?

ladipoet

Tagging @psulemon for you re the weight training tips, etc. For low carb support, I strongly encourage you to check out the main low carber daily forum group here in MFP. It's where most of us Ketophiles tend to hang out:

http://community.myfitnesspal.com/en/group/discussions/394-low-carber-daily-forum-the-lcd-group

AnnPT77

Try this thread:

Which lifting program is best for you

psuLemon

Chieflrg wrote: »

Starting strength is a great novice program. Though its something I would utilize at maintenance or bulk not in a deficit.

What is your goal in strength training?

The bold is really what we need to know. Also, what equipment do you have access to?

besli

My goal is firstly to reduce my body fat as much as I can and to then have or develope definition. I get that right now I won't see any definition becAuse of the flabby coating.

I have access to probably most equipment as I've recently joined a gym. I'm eyeing up free weights and kettle bells.

For cardio I start with short bursts of running (1min) followed by walking (1min) and keep alternating for 30 minutes.

Thank you for all the tips btw it's much appreciated as I only stepped into the gym this week and instantly felt intimidated. Everyone looks like they are training for mr/miss universe!

psuLemon

besli wrote: »

My goal is firstly to reduce my body fat as much as I can and to then have or develope definition. I get that right now I won't see any definition becAuse of the flabby coating.

I have access to probably most equipment as I've recently joined a gym. I'm eyeing up free weights and kettle bells.

For cardio I start with short bursts of running (1min) followed by walking (1min) and keep alternating for 30 minutes.

Thank you for all the tips btw it's much appreciated as I only stepped into the gym this week and instantly felt intimidated. Everyone looks like they are training for mr/miss universe!

How much experience have you had previously with weights? There are a lot of good options available, so you might have to try a few programs to see what you can sustain long term. Some of the programs that women like are: StrongCurves, NROL4W, or Thinner Learn Stronger. Also, StartingStrength and StrongLift are very simple, yet very effective programs (a little more monotonous as you do the same moves 3x a week).

If you are a bit timid of the barbell, there are a few dumbbell programs on my list as well.

Do you have any areas of focus that you want (upper body, lower body)?

Chieflrg

besli wrote: »

My goal is firstly to reduce my body fat as much as I can and to then have or develope definition. I get that right now I won't see any definition becAuse of the flabby coating.

I have access to probably most equipment as I've recently joined a gym. I'm eyeing up free weights and kettle bells.

For cardio I start with short bursts of running (1min) followed by walking (1min) and keep alternating for 30 minutes.

Thank you for all the tips btw it's much appreciated as I only stepped into the gym this week and instantly felt intimidated. Everyone looks like they are training for mr/miss universe!

I had a surgery a few years ago a little more evasive than a C section in the same area. Feel free to message me if you have any questions regarding lifting, yoga, or weight change.

jimr5454

Hi .im jim ive been on this journey for 2 years lost 70 pounds and love the lifestyle . I would love make freinds here so please add me if feel like it .i run 3 to 5 miles a day on treadmill or reclined bike ... so maybe we can figure a way for you loose and tone whatever you want.i would love some support amd can offer my ofeas if your ever interested

besli

Thank you. Well done on that great loss of 70lbs.
I started couch to five k using an app so hopefully within 8 weeks should manage 30 minutes of running without stopping even if it's not quite reaching 5k. Do you follow low carb?

besli

I have no experience weight training so I think I will benefit from following one of the programs you suggested. Although my upper body is weaker than lower I do need to tone/sculpt my legs more so! I do have pretty strong legs generally. I am a bit concerned that by building muscle I won't see much weight loss? I don't want to get bulky. Lean with lots of definition. Are your diets strictly no carb or is something you allow occasionally if it's complex carb ?

rugratz2015

How much post c/section are you? Too much too soon can cause long term problems. Your health visitor should be able to advise on what exercises are suitable, good luck x

besli

5 months post c section and she has pretty much given me the go ahead. In all fairness she's a bit rubbish! I'm trying to listen hard to my body for when it's really had enough or when it's just my brain telling me I can't carry on. Thank you

psuLemon

I'd probably consider StrongCurves. You can start with their body weight program and then move to a barbell when you feel comfortable.

AnnPT77

besli wrote: »

I have no experience weight training so I think I will benefit from following one of the programs you suggested. Although my upper body is weaker than lower I do need to tone/sculpt my legs more so! I do have pretty strong legs generally. I am a bit concerned that by building muscle I won't see much weight loss? I don't want to get bulky. Lean with lots of definition. Are your diets strictly no carb or is something you allow occasionally if it's complex carb ?

1. If you're in a calorie deficit, you won't see real weight gain from building muscle (you might hold onto 2-3 pounds of extra water weight at first). As a woman, plus someone in a deficit, you won't build a whole lot of muscle (though some newbie gains can happen at first). Even though you mostly don't build muscle while in a deficit, you can get stronger (useful in daily life), preserve muscle while losing fat (a good thing), and look better. If you're eating at maintenance, building muscle could increase your scale weight, but is likely to leave you the same size or smaller at that weight.
2. Women pretty much don't get bulky without working really, really hard at it, eating at a calorie surplus, having genetic tendencies in that direction, and probably also not without taking performance enhancing drugs. In any case, it doesn't happen overnight or all of a sudden - for women, building muscle is quite slow. You'll be in control of the process. So, don't worry.

You might want to check these forum threads if you want to see other women's results:

HALP! Heavy Lifting Made Me SUPAH Bulky!!!
Females only - lifting/weight training results?
Ladies! Show me you Strong Lifts results!

The first one started so long ago that some of the earlier photos are no longer accessible, but just keep scrolling. The others are more recent.

Wishing you much success!

besli

Thank you very much