Female: To Weight Lift or Not??
Ayesha0624
Posts: 95 Member
Hey guys! I need some serious support, motivation, and guidance. I'm a 25 yr. old female, 5'5, currently 186lbs. My overall goal is to lose 40lbs. I'm fat...bottom line and I've become really insecure with my body image. I just graduated college so I can finally dedicate more time and effort to my eating habits and workout routine. With that being said I've been doing a lot of research and from what I discovered weight lifting would be best for me. I found a program on body building and I want to follow it however I don't know what I'm doing I just plan on diving straight into it. Any advice for weight lifting? Perhaps your thoughts on this specific program? Eating habits? All that good stuff ya know! Also are there any females that used to be in the same bracket as me? BTW I'm "attempting" to follow MFP 1200 cal per day to lose 2 lbs a week.
Here's the link to the "cutting" weight lifting program:
https://www.bodybuilding.com/fun/felicia-romero-cutting-program.html
Thanks in advance!
Here's the link to the "cutting" weight lifting program:
https://www.bodybuilding.com/fun/felicia-romero-cutting-program.html
Thanks in advance!
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Replies
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All for weight lifting...wouldn't really go with that program though. You would be much better served doing a full body 3x a week program. Not a fan of splits like that one for beginners. People here like to push starting strength, also check out strong curves.4
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The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.4 -
All for weight lifting...wouldn't really go with that program though. You would be much better served doing a full body 3x a week program. Not a fan of splits like that one for beginners. People here like to push starting strength, also check out strong curves.
I'm with this...I'm really not partial to splits in general, but particularly not for beginners.4 -
All for weight lifting...wouldn't really go with that program though. You would be much better served doing a full body 3x a week program. Not a fan of splits like that one for beginners. People here like to push starting strength, also check out strong curves.
Will definitely look in strong curves! Do you have any full body workouts to recommend?
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The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
I do feel restricted on 1200 cal! Will lower it to 1 lb and try that for awhile0 -
Lift and eat more than 1200 calories a day. It will be slower paced weight loss, but you will like your results more...6
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Here's a great summary an MFP alum put together....
Pick one that you think you can stick to. I personally like Stronglifts, as its just 3 exercises 3 times a week. Also has a good free app.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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I think the program looks good. As others said, 1200 calories sounds low - I wouldn't feel satisfied. Everyone is different. I have followed programs from body building site and have seen great results with them. In my experience you are more apt to stick with something you enjoy and have greater long term results. Find a program or activity you enjoy. Good luck.0
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Always lift. Eat at an approximate 500 calorie deficit and get in the gym! You'll never regret it.
A second (or third?) vote for Stronglifts. It's simple, only 5 lifts to learn. You can download the app at stronglifts.com. The app will track everything for you so you don't have to even think about it, just get in and do it.3 -
Ayesha0624 wrote: »All for weight lifting...wouldn't really go with that program though. You would be much better served doing a full body 3x a week program. Not a fan of splits like that one for beginners. People here like to push starting strength, also check out strong curves.
Will definitely look in strong curves! Do you have any full body workouts to recommend?
Strong Curves is a book that has three full body programs, each 12 weeks long, with slight changes in exercise selection every four weeks. I recommend it too.0 -
YES! I've lost 20+ inches in 14 weeks of lifting. It's a game changer. Wish I would've done this years ago.
Check out Thinner, Leaner, Stronger2 -
Weight lifting has been the best thing for my self image and overall attitude. Feeling strong in the gym makes you feel strong in life.0
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The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
That would put her at 40-80 weeks dieting..... If she can comfortably lose 40lbs without getting under 18% bf, there's no reason she couldn't lose 20-25 pounds in the first 10-12 weeks..... No reason to extend a calorie deficit for an extended amount of time for no reason.....0 -
Stronglifts 5x5 worked for me just starting out. Strong curves is a great program, but has a lot more "stuff" to it and can be a little overwhelming if you aren't familiar with all the moves. I really like the simplicity of stronglifts for beginners.0
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Definitely lift! Starting out I did one of those BB programs. The one I did was pretty long but I learned a lot about different exercises. Towards the end knew what most of them were and didn't have to look them up on line. I agree about the diet side of it. Much better to get your numbers online (I use IIFYM.COM) and track with MFP. Good luck!0
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When I started lifting, I splurged and paid for four sessions with a trainer. He assessed me and my goals. Then he designed an exercise regimen for me to follow and guidelines to follow for my diet. I am now addicted to lifting and at 50 years old, I'm in the best shape of my life.4
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The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
That would put her at 40-80 weeks dieting..... If she can comfortably lose 40lbs without getting under 18% bf, there's no reason she couldn't lose 20-25 pounds in the first 10-12 weeks..... No reason to extend a calorie deficit for an extended amount of time for no reason.....
So will it be better to keep at a 2lb loss per week?0 -
The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
That would put her at 40-80 weeks dieting..... If she can comfortably lose 40lbs without getting under 18% bf, there's no reason she couldn't lose 20-25 pounds in the first 10-12 weeks..... No reason to extend a calorie deficit for an extended amount of time for no reason.....
But at such a low calorie limit, not only is that extremely hard maintain but lifting weights isn't going to be very productive.
I recommend stronglifts as well. 3 times a week, 5 lifts to learn.
I also recommend figuring out your macros and eating food you like. I could not even eat that meal plan for 1 day. Nothing on there is very favorable and women especially need fats in our diet for hormonal reasons (also, along with fiber it helps in the bathroom department).0 -
DancingMoosie wrote: »Stronglifts 5x5 worked for me just starting out. Strong curves is a great program, but has a lot more "stuff" to it and can be a little overwhelming if you aren't familiar with all the moves. I really like the simplicity of stronglifts for beginners.
How long were you on 5x5 before you moved on?0 -
Ayesha0624 wrote: »The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
That would put her at 40-80 weeks dieting..... If she can comfortably lose 40lbs without getting under 18% bf, there's no reason she couldn't lose 20-25 pounds in the first 10-12 weeks..... No reason to extend a calorie deficit for an extended amount of time for no reason.....
So will it be better to keep at a 2lb loss per week?
That would be my professional opinion, that you could sustain 2lbs a week at the start. I am also not saying that 1200 calories is the number of calories you need to intake to sustain 2lbs a week. If you are losing 2lbs a week, you're going to be hungry, you're going to feel a little tired. You may very well be able to lose 2lbs per week at 1600 calories. I would suggest, if 1200 calories seems too low to mentally stay with it, then increase it, see what happens to your weight at 1400 calories, maybe 1200 is right around where you need to be at to lose 2lbs per week and MFP is accurate, but it is also very possible that you have more lean mass than mfp thinks and you could be losing 2lbs per week at 1600 calories and the reason 1200 calories seems so low, is because it's really more like 3lbs per week.
Anyways, I would test it out, track your weight, track the mirror progress, and any other measurements you're interested in, and make adjustments accordingly.
I also think that if 2lbs per week is going to make you quit in 6 weeks and put on the 12 pounds again, you're better off sticking to a slower weight loss. But I do believe 2lbs per week for you could very well be doable.0 -
Ayesha0624 wrote: »DancingMoosie wrote: »Stronglifts 5x5 worked for me just starting out. Strong curves is a great program, but has a lot more "stuff" to it and can be a little overwhelming if you aren't familiar with all the moves. I really like the simplicity of stronglifts for beginners.
How long were you on 5x5 before you moved on?
I used it for about 14 months before moving to an intermediate program. Saw amazing progress and loved it. Finally got to the point where I couldn't progress on the weights anymore.0 -
Lift! I wish I had started earlier!0
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alondrakayy wrote: »Definitely lift! Starting out I did one of those BB programs. The one I did was pretty long but I learned a lot about different exercises. Towards the end knew what most of them were and didn't have to look them up on line. I agree about the diet side of it. Much better to get your numbers online (I use IIFYM.COM) and track with MFP. Good luck!
Thanks for the advice! Used their calculator and its suggesting 1647...that's along of the lines of what @rdridi12 mentioned!0 -
Tattooedmom44 wrote: »When I started lifting, I splurged and paid for four sessions with a trainer. He assessed me and my goals. Then he designed an exercise regimen for me to follow and guidelines to follow for my diet. I am now addicted to lifting and at 50 years old, I'm in the best shape of my life.
That's awesome! You look bomb!0 -
Ayesha0624 wrote: »The plan looks solid enough for a beginner, however the diet is so "bro". Use a calculator like Scooby to find your calories for weight loss. Eat the foods you like, weigh them, log them and stick to your goals.
ETA: 2 pounds a week is a bit excessive given your stats. Change to 0.5-1 pound a week. You will be more likely to stay on track because it isn't as restrictive.
That would put her at 40-80 weeks dieting..... If she can comfortably lose 40lbs without getting under 18% bf, there's no reason she couldn't lose 20-25 pounds in the first 10-12 weeks..... No reason to extend a calorie deficit for an extended amount of time for no reason.....
So will it be better to keep at a 2lb loss per week?
That would be my professional opinion, that you could sustain 2lbs a week at the start. I am also not saying that 1200 calories is the number of calories you need to intake to sustain 2lbs a week. If you are losing 2lbs a week, you're going to be hungry, you're going to feel a little tired. You may very well be able to lose 2lbs per week at 1600 calories. I would suggest, if 1200 calories seems too low to mentally stay with it, then increase it, see what happens to your weight at 1400 calories, maybe 1200 is right around where you need to be at to lose 2lbs per week and MFP is accurate, but it is also very possible that you have more lean mass than mfp thinks and you could be losing 2lbs per week at 1600 calories and the reason 1200 calories seems so low, is because it's really more like 3lbs per week.
Anyways, I would test it out, track your weight, track the mirror progress, and any other measurements you're interested in, and make adjustments accordingly.
I also think that if 2lbs per week is going to make you quit in 6 weeks and put on the 12 pounds again, you're better off sticking to a slower weight loss. But I do believe 2lbs per week for you could very well be doable.
Thanks man! I used the calculator from IIFYM that @alondrakayy mentioned and it suggested 1647 calories0 -
Ditto on pretty much what everyone else said.
[1] 2 lb/wk is probably too aggressive unless you are very obese. Slower loss will mean more energy for workout, less muscle loss, less misery.
[2] Yes- definitely weight lift. It makes a huge difference in appearance, and the extra strength makes so many things in normal day-to-day life immensely easier.
[3] Meh- on the specified diet. Just stick to allotted calories, and make sure you are getting enough protein and fiber (both for optimal health and for feeling full enough to stick to the allotted calories).
[4] I would also vote for a much simpler training regimen starting out. Stronglifts 5x5, http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/, or similar. (They are generally 2 alternating full body workouts that you do 2-3 times per week, each having roughly 1 leg, 1 push, 1 pull - all compound movements that work multiple muscles and also utilize the core for stability- as the main workout).1 -
I'm 42, female, 5'6" and I have lost about 20 pounds in the last 9 months. I was at about 175 and am down to about 155. I didn't look fat per se, but my fat was distributed all over my body with a little extra in my thighs and gut. I'm a little stocky and have always been heavier than I look.
I started off by swimming, but then trained with a friend for a triathlon and thus started adding in more running and cycling, as well as strength exercises. I am not terribly active at work and I set my net calorie threshold to 1350. That was good to get me down around 1 pound a week, which is doable and more importantly, sustainable. I've had plateaus and times when I blew it but I've stayed on the wagon, for the most part and have lost enough weight that people have noticed since they saw me last year and have commented on the loss.
That said, I agree with others who suggest that slower loss will probably be better - it's definitely less miserable and easier to maintain in the long run.
I am doing mostly body weight exercises for now, although I do have a couple of body bars and some resistance bands. I mix things up, I like variety. I decided to do the 100 pushup challenge and 200 squat challenge using the Zen Labs apps, it trains you over 8 weeks to do that many pushups and squats in one go. I also use apps like Sworkit, Daily Workout Apps and Nike+ Training Club to get more variety in my workouts. You don't need machines when your body is plenty of weight, but machines are great for variety.
Eating habits are the hardest thing. I really need to cut down on sugar & carbs, that is my sticking point. The diet in that linked article is rather appalling. I have taken to eating more eggs and protein bars, and am looking for foods with more fiber so that I feel fuller. I can eat a whole avocado by itself and that is very satisfying to me. Throw in a couple of slices of prosciutto and that's boss. I can eat a bag of steamed vegetables, like a California Blend (broccoli, cauliflower & carrots) and it's only about 120 calories, and it does a good job to fill me up. There are a lot of nice meal suggestions in the MFP blog, but I would look for high fiber high protein foods generally speaking and try to cut down on your sugar intake.0 -
Definitely lift!
I'm 26 and 5'5. At my heaviest I was 220lbs, but started lifting when I was around 180lbs, now my body has settled around 160lbs. 1 -
Check out the book New Rules of Lifting for Women. Very insightful and full of helpful workouts and info. I strongly recommend it.2
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Ayesha0624 wrote: »DancingMoosie wrote: »Stronglifts 5x5 worked for me just starting out. Strong curves is a great program, but has a lot more "stuff" to it and can be a little overwhelming if you aren't familiar with all the moves. I really like the simplicity of stronglifts for beginners.
How long were you on 5x5 before you moved on?
Basically until you can't progress as the program is written. Then it's time to change it up.0
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