Weights and Lifting...What do you lift?

Kassielin13
Kassielin13 Posts: 263
in Fitness and Exercise
This morning was my first day back in the gym in a year :noway: We started with 15 minutes of cardio, 15 minutes of weights/lifting and ended with 10 minutes of cardio.

I want to slim down not bulk up so what should I start with (machines and weight in lbs)?

My most impressive one was the leg lift: 2 reps of 10 140#

Thanks y'all for the advice in advance! :smile:

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    bulking will not happen unless you eat at a calorie suprlus.

    lift heavy-go for it.

    squat
    dead lift
    over head press
    bench...

    do all the things!!! go go go GO!!!

    start with the bar- learn the technique and then add as it gets easier. :D
  • k8blujay2
    k8blujay2 Posts: 4,941 Member
    It depends on the exercise... but right now mostly around 15-20 pounds (eta: with free weights).
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    What is your definition of bulky?

    I'd recommend this program:

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • grimendale
    grimendale Posts: 2,153 Member
    bulking will not happen unless you eat at a calorie suprlus.

    lift heavy-go for it.

    squat
    dead lift
    over head press
    bench...

    do all the things!!! go go go GO!!!

    start with the bar- learn the technique and then add as it gets easier. :D

    Pretty much this. Stronglifts 5x5 is a nice, concise plan to get started on lifting heavy (and you can find it online for free, which is nice).
  • eazy_
    eazy_ Posts: 516 Member
    http://www.thenewrulesoflifting.com/nrol-for-women
  • JoRocka
    JoRocka Posts: 17,525 Member
    Pretty much this. Stronglifts 5x5 is a nice, concise plan to get started on lifting heavy (and you can find it online for free, which is nice).

    or New Rules of Lifting for women (which is pretty much the same as for men)

    both are just fine.
  • miqisha
    miqisha Posts: 1,534 Member
    I also do weight training. The weight varies depending what I am doing. when doing the WOD (I go to crossfit), I can do the routine with a 53lb bar, except when doing Power Snatch 10!, then I am at 42lbs

    However when at the bar racks, and doing sets where you add weights for each set, then for Shoulder presses 73lbs and Deadlifts 123 etc etc. So it all depends. Plus I am only 3 months in, so I know it will get better.

    I am not worried about bulking, because for women it is not that simple. Just trying to burn that fat

    Good luck
  • JoRocka
    JoRocka Posts: 17,525 Member
    YAY staci

    woot woot

    also a great site for general knowledge. highly recommend it.
  • Philllbis
    Philllbis Posts: 801 Member
    I'd suggest doing a combo of strength and cardio. I follow the Stronglifts 5x5 program and lift 3 days a week. I also run 4-5 days a week for cardio and use an elliptical. I've finally gotten down to single digit body fat and am showing some muscle definition. As everyone states you won't get bulky unless you eat at a surplus. The weight training will help you maintain lean muscle as you lose fat. Don't worry about the scale, use the mirror as your guide.

    I still weigh myself but laugh at the results. I've actually gained 6 lbs in the last few months but people tell me I look leaner than when I weighed less.
  • Kassielin13
    Kassielin13 Posts: 263
    tumblr_lzgwtqQljf1qml2zdo1_r1_500.gif
    Have you met Staci?


    bfntqa.jpg
    This is more info about what lifting at heavier weights did for Staci and caused her to have the body on the right at 11 pounds more than her body on the left. Even if you don't want that much definition, you can always stop before you get there, and you can see in the article that it's a lot of work to get that, and doesn't happen by accident.


    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Holy crap! I'll lift heavy to get this definition!
    Amazing job.
  • Kassielin13
    Kassielin13 Posts: 263
    I'd suggest doing a combo of strength and cardio. I follow the Stronglifts 5x5 program and lift 3 days a week. I also run 4-5 days a week for cardio and use an elliptical. I've finally gotten down to single digit body fat and am showing some muscle definition. As everyone states you won't get bulky unless you eat at a surplus. The weight training will help you maintain lean muscle as you lose fat. Don't worry about the scale, use the mirror as your guide.

    I still weigh myself but laugh at the results. I've actually gained 6 lbs in the last few months but people tell me I look leaner than when I weighed less.

    Great routine! I'm certain I will not eat over 1600 net calories on any given day. So bulking up should be out of the question. I'm glad to know in advance to ignore the scale if she decides to go up.
    *congrats on a low body fat*
  • Kassielin13
    Kassielin13 Posts: 263
    I also do weight training. The weight varies depending what I am doing. when doing the WOD (I go to crossfit), I can do the routine with a 53lb bar, except when doing Power Snatch 10!, then I am at 42lbs

    However when at the bar racks, and doing sets where you add weights for each set, then for Shoulder presses 73lbs and Deadlifts 123 etc etc. So it all depends. Plus I am only 3 months in, so I know it will get better.

    I am not worried about bulking, because for women it is not that simple. Just trying to burn that fat

    Good luck

    Wow! Beast mode :) Keep up the awesomeness!
  • Kassielin13
    Kassielin13 Posts: 263
    Y'all are amazing AND motivational. I'm definitely checking out the recommended sites. Certainly, I will find a plan for me. I don't think, after reading your comments, I will not bulk up. I generally don't eat over 1600 net calories.

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