female weight lifting question

apeck422

So I know to lose fat you need to to both cardio and strength. I am doing Jillian 30 Day Shred and Focus T25 and both of those include strength but I've also heard people say that isn't sufficient enough. Should I be lifting free weights separately also?

tigersword

T25 and Jillian aren't strength training, both are basically cardio.

If you want to get into weight lifting, do you have access to a gym? Very basic lifting programs don't require much for equipment, but you do need access to a bench, a barbell, plates, and a squat rack or power cage. Stronglifts 5x5 is my personal recommendation for someone starting out, and I also recommend the book Starting Strength (Kindle edition is only $10) as that book will teach you everything you need to know to get started.

toddis

In with the...you only need a deficit to lose weight...

Stronglifts is a good starting point for lifting, just make sure you get form down.
I also see New Rules of Lifting for Women suggested around these parts.

apeck422

T25 and Jillian aren't strength training, both are basically cardio.

If you want to get into weight lifting, do you have access to a gym? Very basic lifting programs don't require much for equipment, but you do need access to a bench, a barbell, plates, and a squat rack or power cage. Stronglifts 5x5 is my personal recommendation for someone starting out, and I also recommend the book Starting Strength (Kindle edition is only $10) as that book will teach you everything you need to know to get started.

Thanks! I don't really "want" to get into weightlifting. I have weights at home and I can use a bench or something at home. I don't have that other stuff though. You don't think doing various lifting exercises without machines is good enough?

ndj1979

T25 and Jillian aren't strength training, both are basically cardio.

If you want to get into weight lifting, do you have access to a gym? Very basic lifting programs don't require much for equipment, but you do need access to a bench, a barbell, plates, and a squat rack or power cage. Stronglifts 5x5 is my personal recommendation for someone starting out, and I also recommend the book Starting Strength (Kindle edition is only $10) as that book will teach you everything you need to know to get started.

Thanks! I don't really "want" to get into weightlifting. I have weights at home and I can use a bench or something at home. I don't have that other stuff though. You don't think doing various lifting exercises without machines is good enough?

why don't you want to get into weightlifting? It is a great way to shred body fat, look great, and improve overall physical performance…

I would also recommend all of Tiger's advice + new rules of lifting for woman

3laine75

Personally, I use the barbell etc. but I've heard good things about 'be your own gym' and 'convict conditioning' Which are body weight programmes.

ndj1979

OP wants to know about weightlifting, but then says does not want to get into it ….sayyyyy whhhhaaaattt???

SunofaBeach14

T25 and Jillian aren't strength training, both are basically cardio.

If you want to get into weight lifting, do you have access to a gym? Very basic lifting programs don't require much for equipment, but you do need access to a bench, a barbell, plates, and a squat rack or power cage. Stronglifts 5x5 is my personal recommendation for someone starting out, and I also recommend the book Starting Strength (Kindle edition is only $10) as that book will teach you everything you need to know to get started.

Thanks! I don't really "want" to get into weightlifting. I have weights at home and I can use a bench or something at home. I don't have that other stuff though. You don't think doing various lifting exercises without machines is good enough?

why don't you want to get into weightlifting? It is a great way to shred body fat, look great, and improve overall physical performance…

I would also recommend all of Tiger's advice + new rules of lifting for woman

All of the above. My personal favorite is Stronglifts, but that's completely personal preference.

If you really don't want to lift weights then look into a bodyweight program. Cardio is for cardiovascular health and additional calories to eat. It isn't strictly necessary to do cardio to lose weight. It also isn't strictly necessary to do strength training to lose weight, but it will help you maintain lean body mass as you lose so you look good when you're finished.

apeck422

I don't mean I'm not willing to put in the work because I am. I'm just saying I'd rather get it done at home just like I get my other workouts done at home. My parents belong to a gym so hypothetically I could join but I was asking if lifting on my own might work too.

JonMB

Here's a helpful article about getting into weight training as a woman: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

You don't need much. A bench and a good set of dumbbells is all you need to get started and make a lot of progress at home. You don't need machines, especially not at first.

JonMB

Or train like Rocky Balboa... attach a tire to your body and go run through the snow.

SunofaBeach14

Or train like Rocky Balboa... attach a tire to your body and go run through the snow.

If you alternate flipping it and dragging it, that is actually a pretty damn good idea

ImpishVanity

If you don't want to go to a gym but still want to get into strength exercises there are a ton of things you can do with just your body or with minimal equipment. There is no real need to use all the heavy equipment or go to a gym if that's not your thing

ndj1979

I don't mean I'm not willing to put in the work because I am. I'm just saying I'd rather get it done at home just like I get my other workouts done at home. My parents belong to a gym so hypothetically I could join but I was asking if lifting on my own might work too.

you will have better results with a barbell training program that focus's around compound lifts, and progressively lifting more and increasing weight (my opinion) I would think it will be easier to accomplish this in a gym then a home gyms…unless you have a barbell, power rack, etc at home?

3laine75

Or train like Rocky Balboa... attach a tire to your body and go run through the snow.

I was going to do this but couldn't find logs or a chicken

apeck422

Here's a helpful article about getting into weight training as a woman: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

You don't need much. A bench and a good set of dumbbells is all you need to get started and make a lot of progress at home. You don't need machines, especially not at first.

I just read all of that and got super pumped and looked into it but it does cost money and I'm kinda sick of investing in stuff if I'm being completely honest. If I have that stuff at home, which I do, now all I need is to know what exactly to do with it haha. I know various exercises, aka, squats, deadlifts, bicep curls, etc. Should I just make a routine with that stuff?

ndj1979

Here's a helpful article about getting into weight training as a woman: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

You don't need much. A bench and a good set of dumbbells is all you need to get started and make a lot of progress at home. You don't need machines, especially not at first.

I just read all of that and got super pumped and looked into it but it does cost money and I'm kinda sick of investing in stuff if I'm being completely honest. If I have that stuff at home, which I do, now all I need is to know what exactly to do with it haha. I know various exercises, aka, squats, deadlifts, bicep curls, etc. Should I just make a routine with that stuff?

do you have a barbell and power rack at home?

you could just join a gym for like 20..00 a month ..or if your parents are members at one maybe they can convert to family plan and it would be cheaper than 20/month?

apeck422

No I don't have that. Also to be honest I'm pretty self conscious and anxious about everything, which is partly why I like working out at home. I mean I'll do what I have to do but I'm just so sick of changing and switching routines up and stuff.

And like now I'm considering joining that Nerd Fitness thing which costs money too and I'm just so upset. Ugh sorry if I'm being annoying by complaining

ndj1979

No I don't have that. Also to be honest I'm pretty self conscious and anxious about everything, which is partly why I like working out at home. I mean I'll do what I have to do but I'm just so sick of changing and switching routines up and stuff.

And like now I'm considering joining that Nerd Fitness thing which costs money too and I'm just so upset. Ugh sorry if I'm being annoying by complaining

I just think that with the proper form, equipment, and training that you can get to the goals that you have set for yourself….I was a work out from home person for a number of years, then two years ago I joined a gym and it was the best thing I ever did..I wish I would of done it sooner…just my two cents...

cmeiron

I don't mean I'm not willing to put in the work because I am. I'm just saying I'd rather get it done at home just like I get my other workouts done at home. My parents belong to a gym so hypothetically I could join but I was asking if lifting on my own might work too.

you will have better results with a barbell training program that focus's around compound lifts, and progressively lifting more and increasing weight (my opinion) I would think it will be easier to accomplish this in a gym then a home gyms…unless you have a barbell, power rack, etc at home?

I'll just chime in with my own experience on this...I started weight training as a complete newb, working out only at home, with dumbbells ranging from 3 to 45 lbs. If you've got a good range of weights that go pretty heavy, you can see some pretty good progress while working out at home (OP, check my before/afters in my profile pics), at least at first (I've now moved on to a gym and a bar). You can do DB-appropriate modifications of most of the big bar lifts. It's not necessarily a bad way to start off

Also, in the great scheme of things, it's more important to dial in your intake if fat loss is your goal. Lifting will help retain muscle as you drop fat.

apeck422

Well since I'm a girl I probably won't be lifting as much but right now I have 3, 5, and 10 pound dumbbells. I can buy heavier ones but then the question is what do I do with them? Like just curls, rows, etc in routine/circuit form but keeping it heavy unlike Jillian's program so my fat turns to muscle?

ILiftHeavyAcrylics

If you don't want to spend money on a gym membership or a barbell and bench, just get You Are Your Own Gym and do bodyweight exercises at home. The important thing is that you need progressive overload. That is to say, your exercises should get progressively more difficult on some kind of schedule.

ILiftHeavyAcrylics

I don't mean I'm not willing to put in the work because I am. I'm just saying I'd rather get it done at home just like I get my other workouts done at home. My parents belong to a gym so hypothetically I could join but I was asking if lifting on my own might work too.

you will have better results with a barbell training program that focus's around compound lifts, and progressively lifting more and increasing weight (my opinion) I would think it will be easier to accomplish this in a gym then a home gyms…unless you have a barbell, power rack, etc at home?

I'll just chime in with my own experience on this...I started weight training as a complete newb, working out only at home, with dumbbells ranging from 3 to 45 lbs. If you've got a good range of weights that go pretty heavy, you can see some pretty good progress while working out at home (OP, check my before/afters in my profile pics), at least at first (I've now moved on to a gym and a bar). You can do DB-appropriate modifications of most of the big bar lifts. It's not necessarily a bad way to start off

Also, in the great scheme of things, it's more important to dial in your intake if fat loss is your goal. Lifting will help retain muscle as you drop fat.

This could be a great option too, OP, although eventually you'll need heavier dumbbells.

apeck422

Okay well for now I'm gonna use dumbbells but I need to figure out exactly what exercises to do

cmeiron

Okay well for now I'm gonna use dumbbells but I need to figure out exactly what exercises to do

Find a lifting program that has you gradually increase the weight you use over time. Something that keeps the number of reps per set low (under 12) and the weight challenging (so it's hard to finish the last couple of reps). You can use any of the barbell programs and just do modified versions of the lifts for DBs. I've been using All Pro's program. It's simple, doesn't take too long to finish, and focuses on compound (multiple muscle group) lifts. Here's a link: http://forum.bodybuilding.com/showthread.php?t=4195843

You really will need heavier weights in a short period of time. Just because you're a girl doesn't mean you're not strong. Your backpack probably weighs more than 10 lbs. Your purse weighs more than 3. Give yourself some credit for your physical capabilities! See if your parents will spring for some 15s and 20s (check Craiglist for used equipment!)

Also, just be aware are fat doesn't "turn into muscle". What you'll be doing is losing fat (by reducing your intake of food and adding exercise you burn more calories than you eat, which reduces fat), and lifting weights help you KEEP the muscle you have. If you just burn calories and don't work your muscles in the meantime, your body will burn fat AND muscle, which you don't want

tigersword

T25 and Jillian aren't strength training, both are basically cardio.

If you want to get into weight lifting, do you have access to a gym? Very basic lifting programs don't require much for equipment, but you do need access to a bench, a barbell, plates, and a squat rack or power cage. Stronglifts 5x5 is my personal recommendation for someone starting out, and I also recommend the book Starting Strength (Kindle edition is only $10) as that book will teach you everything you need to know to get started.

Thanks! I don't really "want" to get into weightlifting. I have weights at home and I can use a bench or something at home. I don't have that other stuff though. You don't think doing various lifting exercises without machines is good enough?

I didn't recommend any machines. A squat rack (or power cage, two different pieces of equipment, but basically perform the same function) isn't a machine. It's a rack to place the barbell while you load the weights. It also has bars or pins to catch the bar if you fail a lift and drop it, to prevent injury. Most good gyms have one. If you want to do it at home, you can always buy one.

gemscow2267

what do you enter under "exercise" after doing Jillian? I am doing her 30 DS on the side and cannot seem to find what to enter it as under my fitnesspal??? thanks and good luck

3laine75

No I don't have that. Also to be honest I'm pretty self conscious and anxious about everything, which is partly why I like working out at home. I mean I'll do what I have to do but I'm just so sick of changing and switching routines up and stuff.

And like now I'm considering joining that Nerd Fitness thing which costs money too and I'm just so upset. Ugh sorry if I'm being annoying by complaining

The good thing about progressive lifting at home is that you can start with what you have and buy stuff as you go. Google and look on YouTube for dumbells routines or programmes and do them for a few weeks, increasing the weight as you go. If you find you enjoy it then you can buy heavier dumbells OR (IMO far superior) barbell.

I was too awkward at the gym and this is what I did. I was terrible at squats anyway so started with a broomstick and some small plates from amazon (4x1.25kg, 4x2.5kg and 4x5kg). Adding 2.5 kg every time I trained took a good few weeks before I had to invest in a 20kg Olympic bar and by this point, I knew it was something I enjoyed before shelling out for the big stuff. Then when I couldn't get the weight over my head anymore I bought a squat rack. Then as I got better 10 kg plates, then 15 kg plates etc.

Start with what you've got then see how you like it. The reason I went with the bar is there are good programmes and I think it's cheaper to work up the weights. But you have dumbells so try them out and see how you feel.

ETA: I used the floor for bench press for months and my dad ended up making me a bench out of spare wood and carpet. A bench and 25 plates, and some dumbells actually, are next on my shopping list

hesn92

Jillian michaels are cardio workouts

BXCHICAinOHIO

Hey APECK...you are young - 18 y/o...you don't seem to have a lot to loose, just perhaps tone? Well, when I was my absolute SEXIEST - mid 30's and after having 2 children - I was weight lifting. I did my cardio training too. I have gained most of that weight back...now at 41 y/o what do you think I've begun doing?!? BINGO - - WEIGHT LIFTING!!! Not only are the physical results AWESOME, the psychological/mental benefits are AWESOME! Many still think of "weight lifting" to be a "men's" thing...when a CHICK can get out there and hold her own..trust me, your self esteem soars. Now, when I didn't have access to a gym I bought free weights, a jump rope and good sneakers. I used public parks and my bare minimum equipment to shed fat and TONE. I hope my "middle aged 2 cents" helps you some. All the best to you! And for all the men who chimed in re women and weight lifting - HIGH FIVE for the support!

bio_fit

Well since I'm a girl I probably won't be lifting as much but right now I have 3, 5, and 10 pound dumbbells. I can buy heavier ones but then the question is what do I do with them? Like just curls, rows, etc in routine/circuit form but keeping it heavy unlike Jillian's program so my fat turns to muscle?

Well, when I'm at the gym I do standing overhead press with dumbbells (I feel I can put more into the lift while standing, rather than sitting, and for this lift I just prefer dumbbells to bar). Firstly - maybe use the 3 pound dumbbell as a door stop or something When I first started weight lifting (I had never considered it before joining this site), despite my arms being my weakest part, I found I could go straight in with overhead pressing 10 pound dumbbells (i.e. 20 pounds total - one in each hand). You are probably stronger than you think I am following a version of the stronglifts program (can find it free online) and doing 5x5 (5 sets of 5 reps each). I have now doubled the weight I can overhead press, and my arms, back and shoulders are already looking better So maybe try out the overhead press at home - there will be plenty of youtube videos that can demonstrate correct form.