New to strength training - Help friends!

mercedesrodriguez000

I'm 22 years old & 5'1. Always have been on the petite side, but after starting college I gained quite a bit of weight (peaked at 140lbs). I have always enjoyed cardio (running, bicycling, skating), and have recently lost 25lbs doing purely cardio and an 1000 calorie diet. I am happy with the weight loss, but I have almost no muscle mass. I also have no idea what to do with a set of weights or my gym's machines! Looking for help.. to exchange advice & words of encouragement, for new friends & to learn about eating well and exercise tips! 😁 thanks y'allll 💕

vicxxx1

Are you trying to build muscle?

TavistockToad

It's not surprising you have lost muscle when you've been eating so little.

Pick a program:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

mercedesrodriguez000

vicxxx1 wrote: »

Are you trying to build muscle?

vicxxx1 wrote: »

Are you trying to build muscle?

vicxxx1 wrote: »

Are you trying to build muscle?

Yes! I'm completely unfamiliar with strength training. Want to focus on abs, arms, thighs/glutes. I know I probably have to up my caloric intake but as far as specific and effective exercises to do..i'm very lost

TavistockToad

mercedesrodriguez000 wrote: »

vicxxx1 wrote: »

Are you trying to build muscle?

vicxxx1 wrote: »

Are you trying to build muscle?

vicxxx1 wrote: »

Are you trying to build muscle?

Yes! I'm completely unfamiliar with strength training. Want to focus on abs, arms, thighs/glutes. I know I probably have to up my caloric intake but as far as specific and effective exercises to do..i'm very lost

pick a full body workout to do 3 x a week, from the link upthread.

sardelsa

At this point you would want to focus on building muscle, so either eat at maintenance or just above, depending on how comfortable you are and your current leanness. Unfortunately, eating at such a low calorie intake and doing only cardio likely caused quite of bit of muscle loss (in the future, when you lose weight you want to be sure to incorporate strength training, avoid aggressive weight loss and get adequate protein to retain the muscle you have). But that's ok you can always build it back up.

Follow a program from the link above, start with eating at maintenance to maintain your weight and get adequate protein (0.8-1g per lb bodyweight in your case will be sufficient).

J_NY_Z

No matter how small you are, if your goal is to build muscle you have to eat. On average your brain needs 400 calories a day to function correctly. That's 40% of your intake. Eat more, lift more.