Looking For Some Advice/Wisdom

spacelump

I have a very unhealthy past with disordered eating and over exercising. Due to this fact, I chose not to count calories, but practice portion control and take it healthy food 85% of the time. I have noticed some unhealthy habits with the scale coming back up (multiple weigh ins a day), so I am looking to use other methods to mark my progress. (Damn scale will bounce up and down 10 lbs which I know is bull, but is very discouraging). I intend to start measuring instead.

So, my post is looking for advice and encouragement (in any form) on weight lifting for health, strength and eventual fat burn. I don't exactly know what I'm doing when I hit the machines, but I keep pushing myself for more reps and higher weights. Thing is I've always done tons of cardio to lose weight, but I finally understand that lifting is how I will achieve the body I want this time. What methods are there is training? How many reps do you do? Articles you might suggest are very appreciated.

Secondly, I am frustrated because the scale has only moved about 6 lbs since I've started seriously eating right and working out. Now, I realize at 5'9" 163 lbs (with roughly 20 lbs to lose) that this is good progress, but it's hard to trust it when the scale goes up and down due to fluctuations. I'm confused as to whether I ought to do more cardio to see the loss I want or if I should ignore the scale and numbers and aim for the body I want. A lot of this is intuitive to many, but not me.

What's a good amount of cardio to do? I am eating healthily and may or may not be at a deficit. I know weight loss comes from the kitchen and muscle building/"toning" from lifting. I'd like to be able to eat without calorie counting and rely on my workouts for weight loss and strengthening. Long winded to get to my point...

Anyhow, again, all advice is appreciated. I'm happy and see changes in my body beyond 6 lbs of loss from weight use. I like feeling strong and able bodied versus weak and denied. I want to obtain intuitive eating skills, so while many might suggest calorie counting for loss, it isn't for me. Workouts though, throw me what you know!

Thanks in advance!

xsmilexforxmex

Definitely measure, results are not always in the scale. When it comes to weights, I tend to work upper body one day, core another and legs another... I honestly don't know enough about weight lifting to get more detailed than that. I do cardio every other day on top of that and take 1 rest day a week. I find that works best for me.
As far as help weight lifting, I've heard that strong lifts is a good program. IDK much about it but I think the general premise to gain muscle is to lift a weight you can lift only 5 reps for 5 sets. (so 5x5's). I do that some days, other days I will do a lighter weight, lift for 10 reps, 3-4 sets.
Also, I'm sure you've heard of it but Jillian Michaels 30 day shred on you tube really helped me as a "warm up" several days because it does involve a mix of cardio and strength training.

JoJo__Fit

The scale never moves for me anymore

I just go by how I look in the mirror and how my clothes fit me really.

I do about 30 mins of cardio 3x's a week and weight train 4x''s a week depending on how I feel

I really don't have a plan I stick with as far as how many sets or how many reps, I just focus on what I'm training that day and keep going till I'm exhausted or I wanna throw up. I'm usually at the gym for about an hour or so no more then that.