I want to be toned. Start lifting, maybe. Any advice?

Allterrain_Lady

Hello there,

I've lost over 40lbs so far, mostly by dieting and I've started to move way more when I signed in on MFP. Now, I want to be toned and strong. Female, 32 years old, 5.3ft and 154lbs. Still about 25lbs to go.

I have absolutely no clue where to begin, what's considered 'lifting' and how I should twist my daily calorie intake.
As of now, I'm walking 40 minutes a day to go to work and do about 45 minutes of water aerobics once a week. Sometimes a Jillian Michaels video. That's what I always do and I want to start lifting. I eat 1250 calories a day (and eat back calories burned). TDEE: 1800, I think.

I have a few questions
- Is Jillian Michaels's videos considered 'strengh training' (I love 30DS)? If I do the actual program, I mean.
- Should I change the way I eat since I would change the way I move?
- Let's say I still walk to go to the office and do about 30 minutes of videos a day, would that be a good start?
- Using my own body weight to start seems a good idea to me, considering I can't afford a gym membership. I think there's another word for this kind of workouts (Not a native english speaker, sorry...)
Is that still weight lifting? I'm actually heavy... How could I incorporate that? Could it be enough?

It probably sounds stupid to all of you lifters out there, but I'm really lost. Up until recently, I was under the impression that cardio was the answer, the only one, and I've found out, reading success stories on MFP, that's not true.

Anyway, I want to move!!!! ANY advice will be very welcomed!!

Thanks!

Vanessa

TeaBea

The vast majority of Jillian's DVD are circuit training ..... a combo of cardio+strength. If you are already doing cardio you enjoy ....then skip (most) Jillian DVDs.

collagevideo.com is a great resource for looking up info on DVDs. This will tell you equipment required, fitness level, impact level (cardio) and give lots of reviews.

I like Kelly Coffey Meyer for strength training

Dumbbells
I have this: http://www.collagevideo.com/workout-video/kelly-coffeys-30-min-to-fitness-weights-7991

Body Weight
And this: http://www.collagevideo.com/workout-video/kelly-coffeys-30-min-to-fitness-body-training-5756

JoRocka

CC from another post- because well I'm lazy and I don't want to type it 2x
starting strength or new rules of lifting are great programs to start.

rule #1 about lifting
you will not bulk unless you are eating a calorie surplus

rule #2
there is no such thing as toning.

Check out those programs- I can't access the gold's gym one at work- but really want you want to see are compound lifts split 2-3 times a week.

What are compound lifts and how do I know which ones they ares Jo?

What excellent questions!!!

Compound lifts are lifts that use your whole body- rather than isolating specific muscles- they do more to raise your heart rate and get essentially the most 'bang for your buck' they are exceptionally helpful for developing 'muscle tone' and general over all strength and mobility (very important as well)

The following are examples of compound lifts
> Squats (any type- back- front, zercher, jefferson, overhead)
> Dead Lift (any type- straight leg, traditional, romanian and single)
> Bench- (full arch- not flat back- incline/decline qualify but as you change the angle - you change the target and becomes less whole body)
> Over head Press- strict over head press- not a push press- which includes a 'bounce'

walking lunges, hammy raises, pull ups, push ups, rows are also excellent additions to these lifts.

you can start getting into power lifting- clean's jerks' and snatches- SUPER fun-but stick with the above lifts for now-

Examples of NOT compound lifts (I.e. isolations)

bicep curls
tricep press downs
leg extensions/curls
ab/aductors
flys (although fly is wicked fun- it's still not compound)
90% of the shoulder stuff you people do is all isolation stuff too

something to know. If you chose to curl. DO NOT CURL IN THE SQUAT RACK. this is lifting rule NUMERO UNO for gym etiqutte- it's rude- and ignorant- and all sorts of things. just don't do it.

Second rule.

PUT YOUR WEIGHTS AWAY. RACK THEM.

if you can lift them- you can re-rack them. seriously- also- super rude to not re-rack them. and for the love of all things holy- put them back not where you found them- but where they GO- i.e 10's in the 10 slot- not the 70's in the 10 slot- so rude- so annoying.

hopefully that was helpful- let me know if you have more questions- good look on starting to lift- lifting iz ze awesome.

seriously- it's awesome.

Allterrain_Lady

Thanks guys!!! I hope I will be able to find my way through all of this!