Am I doing this right to get the body I want?

workout_ninja

I have lost over 50lbs now and almost at my ideal weight - another 10lbs to go - ive done it by mostly cardio (running). I enjoy running and I enter races to I like to continue with it, so I like to run at least 3 times a week (minimum). Anyway after reading ALOT on here about using weights to get the lean look and reduce body fat % and get those damned abs, I started a weight lifting routine. Nothing much, got the routine from the fitness channel - it involves press lifts and squats and upright rows, etc with some plyo moves put in aswell to keep the heart rate up. I lift weights that are just out of my comfort level and i do 3 sets of 15 reps.

I feel this is working somewhat and I think this will help me lose inches around my horrible belly. I just really wanted clarification from people who know what they are talking about. Am I doing it right?

MapleFlavouredMaiden

It sounds like a pretty solid plan. Many women think that they are lifting heavy when they aren't, so really make sure you push yourself, but safely of course. Make sure you have proper form and make sure you THINK about the muscle you are using, not just going through the motions. This makes a big difference. A fantastic book is New Rules of Weightlifting for Women. Another is Strong Curves (my favourite). I think getting a book and reading up on form, etc. is really the most important step. I typically would use a higher weight/lower rep range. Even for hypertrophy (building muscle size), I would do 10-12 reps. For strength you could do 6-8 reps or even less, but that's a good start. Of course you are always lifting to near failure (you don't have to actually fail a rep, that can be dangerous). Don't neglect body weight exercises either. Pushups, assisted pull ups, lunges, etc. are all good for building muslce. Add weight as you progress.

As for nutrition, you can't build muscle in a deficit, so you'll have to eat at maitenance if you want to actually build muscle. But lifting during a deficit will certainly help you keep the muslce you already have. If you've been running and have lost 50lbs without doing any strength training, then you most definitely have lost muslce mass along the way. Lifting now while you're still losing weight will help make sure that the rest of the weight you lose comes from fat and not precious muscle.

Hope this helps!

callie006

That sounds like circuit training, and 15 reps per set is pretty high. To get the results you want a more tried and true beginners program using fewer reps, heavier weights and based on compound lifts is probably the better choice. In a good program, you start pretty slow and focus on getting perfect form down before progressing, so you get good results and avoid injury.

Commonly recommended ones are New Rules of Lifting for Women, Starting Strength, Stronglifts and Strong Curves. I did a Starting Strength program a little over a year ago and got impressive results.

An unrelated injury and resultant sloth had me really (embarrassingly so) out of shape, and when I restarted, I settled on Strong Curves. Unlike a year or two ago, I do not have access to a well-equipped gym, and this book has potential substitutions as well as a bodyweight program, so I can workout in my sparse home gym with no issues.

aetzkorn14

if your wanting to actually build find out what your max lifting capacity for on rep is and do about 70-80% of that weight for 8-12reps 3-4sets
also don't be surprised if you gain weight when you start lifting. I hold a lot more water weight when lifting and you will gain from the muscle gains as well.

vjohn04

I have lost over 50lbs now and almost at my ideal weight - another 10lbs to go - ive done it by mostly cardio (running). I enjoy running and I enter races to I like to continue with it, so I like to run at least 3 times a week (minimum). Anyway after reading ALOT on here about using weights to get the lean look and reduce body fat % and get those damned abs, I started a weight lifting routine. Nothing much, got the routine from the fitness channel - it involves press lifts and squats and upright rows, etc with some plyo moves put in aswell to keep the heart rate up. I lift weights that are just out of my comfort level and i do 3 sets of 15 reps.

I feel this is working somewhat and I think this will help me lose inches around my horrible belly. I just really wanted clarification from people who know what they are talking about. Am I doing it right?

I'd recommend New Rules of Lifting for Women or Strong Curves. I have read both programs and they both are good.

Huffdogg

You are still trying to lose fat, which means you want to be lifting Heavy weight. As in, weight that you can't do more than 6 good reps per set. High intensity strength training will help retain maximum lean body mass while you are in a deficit, so you lose mostly fat and not so much muscle along with the blubber.

Saramelie

if your wanting to actually build find out what your max lifting capacity for on rep is and do about 70-80% of that weight for 8-12reps 3-4sets
also don't be surprised if you gain weight when you start lifting. I hold a lot more water weight when lifting and you will gain from the muscle gains as well.

Good to mention! I weighed 119 once, wore a size 11....

Couple of years after that, lots of lifting, I was wearing a size 7, with a 140 pounds weight. So don`t freak out if this happens

ndj1979

it has already been said..but familiarize yourself with compound lifts - squats, deadliest, rows, overhead press, bench press, chin up/pull up, etc - and then incorporate these moves into your program.

as you still have some fat to lose a total body program where you hit arms/legs/back/shoulders/triceps three days a week with some moderate cardio on two days would be a good place to start….

workout_ninja

Great advice - Thanks everyone. I will check out the books mentioned and go lower reps with heavier weights. I wouldnt mind gaining weight if I looked leaner with it :bigsmile: