Questions about lifting weights

Mkneedtogetfit

Hello, I have just begun to strength train. I am about 57kg 153cm. So in okay shape but after having b2 kids I really want to tone up. I have a couple of questions
1. Should I be focusing on more reps or heavier weight?
2. Do I need a weight lifting belt? Quite a few ppl in the gym have been recommending it.
3. How long would I need before seeing results (I know it is a subjective question but still want to ask)

Thank you

melinapersson

Hi there,

Very valid questions and I'm going to do my best to give it a go.

1, you should ideally be doing a combination of both, pending on which part of the body you are exercising.
I personally work with sets so 3 / 5 sets where you do the movement 10 / 12 times, increasing weight as you go along. The last set should be hard.

2, unless you are lifting above your own bodyweight I wouldn't recommend it right now. You want to focus on building up your core muscles so that they can help to stabilize your spine and carry your weight. If you are lifting weights where you feel that it is adding stress on your back and spine (doing things like squats and deadlifts) I would drop the weight.

3, This is very personal. As you build muscle your body will require more energy, this will then force the body to use body fat as an energy source if you are eating a deficit of calories. If your aim is to build muscle you may even feel like you are getting "bigger" before you get toned. A strong body is built in the gym, a lean body is built in the kitchen. Keep in mind that you cannot (!!) spot burn fat. This means that there is no such thing as "flat tummy in 4 weeks". Normally you start feeling stronger after 3 months and you should be seeing the difference in muscle growth after 6 months if you exercise 3 times a week. There are ways to speed up this process with more exercise and supplements.

- Start by tracking everything you eat (yes everything)
- Set targets based on your macros, try 40% protein, 30% fat and 30% carbs. Protein is crucial for muscle growth.
- Build a routine that is sustainable and stick to it. The hardest thing is always to get yourself to the gym.
- Take pictures, change is gradual so you may not be able to see it yourself
- Ignore the scale (unless it can measure your body fat percentage). Muscle weighs more than fat.

AnnPT77

Mkneedtogetfit wrote: »

Hello, I have just begun to strength train. I am about 57kg 153cm. So in okay shape but after having b2 kids I really want to tone up. I have a couple of questions
1. Should I be focusing on more reps or heavier weight?
2. Do I need a weight lifting belt? Quite a few ppl in the gym have been recommending it.
3. How long would I need before seeing results (I know it is a subjective question but still want to ask)

Thank you

1. It would be best to follow a well-designed program suitable to your goals, and it will recommend reps and sets for each exercise. There is a good discussion of some recommended programs here:

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

"Getting toned" is usually more a statement about appearance goals (which is not to criticize it), rather than about technical fitness criteria (get stronger, add muscle fiber, etc.). Usually, most people mean "firm up the muscle I have, add a little new muscle, maybe lose enough overlying fat layer so the muscle shows a little". You will find programs in the thread that talk about emphasizing strength vs. added muscle, loosely speaking.

2. I don't know.

3. Are you trying to lose weight alongside toning, or just toning? If you're new to weight training, you will probably begin to see strength increase happen fairly rapidly (notice differences within weeks). You may also notice some firming up, not so much from added muscle as from water-retention fullness related to muscle repair. (It still tends to look good, even if water ). General firming may happen within weeks to months, but that's pretty individually variable. Actually adding muscle mass is a slow thing, especially for women, so months to years for that, probably. Muscle gain may be slower if trying to lose weight alongside, but at least current muscle will be best preserved, and you can get stronger.

Best wishes!

ExistingFish

I agree with AnnPT77, you need to be following a well designed program in line with your goals. It will answer the sets/reps questions you have.

No, you most likely do not need a belt, as a beginner. I'm also 153cm (or 152? I'm 5'0") and ~52kg, I've been lifting progressively heavier for 18 months. I'm now to a fairly heavy lifting level, and I still don't find the need to wear a belt. I'd work on improving your core strength before I reach for a belt.

Depends on what kind of results you are seeking, if you'll be logging/counting your calories, how much of results. If you are true newbie you will probably be surprised with how quickly you can see some changes (like some visible muscle), other changes take a long time (changing your body shape).