Women Lifters

JessieNeutronGirlGenius

Question for all you women lifters out there! I have a question for you, I am 5ft tall 146 pounds and looking to obviously drop weight and fat, however, I'm reading the New Rules For Lifting for Women and the author says to stay away from cardio...if I want to burn fat and lose weight, how can I do that with only lifting heavy? Also, I'm not very strong and some exercises the highest dumbbell I can use is 15lbs, but isn't that considered "Barbie dumbbell" weight? I guess I'm just nervous that I'll invest all this time into lifting and not really slim down. Thanks!

MisterDerpington

Heavy is approximate to how much you can lift for how many reps. If you can do 20+ reps with 15lb, it's not "heavy". If you are doing more like 5-12 with that much weight, it's can be good. When people talk about "heavy" or "light" weight, it's relative to the strength of the lifter. And you lose fat with a deficit of calories; which can be achieved through diet and just lifting. Though I don't agree completely to avoid cardio.

micheleb15

Weight loss comes from a calorie deficit alone. The most cardio I do is running 5 min for my warm-up - that's because I really dislike it. I only lift and spend my weekends being active. Muscles burn more fat, hence why lifting works. During cardio you burn only during that time, when lifting you burn more throughout the day.

If 15lbs is where you need to start, then start there. There's no reason to hurt yourself by trying to much too fast. Don't stop yourself from starting in fear that you won't slim down. You can look at my photos, I've only lost 5lbs in 7 months, but my body is leaner and that is because of weights.

just_Jennie1

Question for all you women lifters out there! I have a question for you, I am 5ft tall 146 pounds and looking to obviously drop weight and fat, however, I'm reading the New Rules For Lifting for Women and the author says to stay away from cardio...if I want to burn fat and lose weight, how can I do that with only lifting heavy? Also, I'm not very strong and some exercises the highest dumbbell I can use is 15lbs, but isn't that considered "Barbie dumbbell" weight? I guess I'm just nervous that I'll invest all this time into lifting and not really slim down. Thanks!

If you're struggling to get out 8-10 reps with the 15 lbs then that's heavy for you. If, like MisterDerping said, you're banging out 20+ reps and not feeling fatigued than that's too light. You want to be struggling on your last sets and reps. If you are then that's heavy. I try to do 3 sets of 10 reps when I do my lifting and if I'm on my second set and struggling around rep 7 and I don't think I can get the rest out I'll go down in weight. Sometimes I'll do 10/8/6 (but if my husband is spotting me he encourages me to get the full 10). If you are finding that the 15's are too light then go up to 20's or go up in 1/2 lb increments if you can. Do as many as you can at that weight and don't be afraid if you have to drop down to finish out the sets.

There are going to be exercises where you're just not strong. There are plenty of shoulder exercises where I lift light (for me) and if I'm tired and nearing the end of my workout I'll grab some lighter weights.

Also it's not all about how much weight you can throw around rather if you're lifting properly and you have the correct form. Slow and controlled at a decent weight is much better than putting on as many pounds as you can and banging out the reps using momentum. Plus if you do slow and controlled movements you'll feel it more.

As for not doing cardio: if you like it then do it. I personally like doing cardio. My cardio of choice is running and I do that 4x a week for 30 minutes before I lift. Running leans me out and lifting obviously gives my muscles.

Leadfoot_Lewis

What I personally consider heavy is a weight that I can lift with good form for only 5-8 reps. So go by reps count, not by poundage. If I can only lift a weight 5 reps then my form fails, it's heavy.

As far as cardio, I believe everyone should do a little cardio, regardless of their goals, 2x week is plenty. Why? Simply because it's good for your heart and your overall cardio health. Unless you're doing circuit training, weightlifting is an anaerobic activity, not aerobic. I believe you need to do both.

JessieNeutronGirlGenius

Thank you all so much for you input it has really helped me out a ton!!!

Serah87

I walk 5 miles a day and weight lift.

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See photo. :happy:

ShibaEars

Heavy is approximate to how much you can lift for how many reps. If you can do 20+ reps with 15lb, it's not "heavy". If you are doing more like 5-12 with that much weight, it's can be good. When people talk about "heavy" or "light" weight, it's relative to the strength of the lifter. And you lose fat with a deficit of calories; which can be achieved through diet and just lifting. Though I don't agree completely to avoid cardio.

What he said ^^ - "heavy" is different from person to person. Lift what is challenging for you.

But I think cardio is important. Like others have said, it's good for you! There are so many different forms of cardio so there's something for everyone (running, biking/spin classes, aerobic classes, etc).

EricaFaythe

Something people may not know about lifting is that unlike cardio, which really only burns calories WHILE you're doing, it continues to burn calories up to several hours after you have completed your workout. Also, the more lean muscle mass you put on, the higher your resting metabolism, which is why it's a good reason to incorporate resistance training into your routine.

Cardio still has it's place, and it's important, as it works your cardiovascular system and has some great recognizable health benefits. However, people (particularly women) have made it the end-all-be-all in fitness, and that's simply not the case. One needs a well-balances workout routine in order to optimize their health.

Edited for typo.