CANT UNDERSTAND ABOUT WEIGHT LIFTING FOR WOMEN :(

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Replies

  • lunanana50
    lunanana50 Posts: 32
    Ok, so you clearly don't need to lose weight but should do a recomp instead. The way I understand it that basically means eating at maintenance and lifting heavy. Since you're completely new, you can expect some newbie gains there. Make sure you get enough protein and you could have a look at this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress- They know their stuff.
    No i dont want to lose weight....i want to reduce my body fat percentage from 21% to 17-18 % and then when the fat will be removed i want to increase lean body mass. is that ok ?
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I believe what the trainer was trying to say is that you shouldn't be upset if your legs look bigger for a while. Lifting weights will build muscle, but it might take a month or so to lose some of the fat. Be patient and trust that your legs WILL get smaller.

    I've been working with a trainer for most of 18 months now. In the beginning, my legs looked horrible. But the next month they looked much better. A few months ago my trainer (a 20 yo bodybuilder) looked at me one day and told me I have really nice thighs :blushing:

    Yes but if i do a deficit diet + weight i will lose fat and then i want to start a surplus diet to build muscles :)
    And what type of diet have you done ??

    Honestly, I don't keep close watch of my diet. My TDEE is 2400-2700 calories a day, and the last few times I tracked, I was over 2000 calories a day. I've dropped just 6lbs in the last 9 months, but gone from a size 14 to a size 10. I'm still technically 50lbs overweight, but I only want to drop one more size.
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    Ok, so you clearly don't need to lose weight but should do a recomp instead. The way I understand it that basically means eating at maintenance and lifting heavy. Since you're completely new, you can expect some newbie gains there. Make sure you get enough protein and you could have a look at this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress- They know their stuff.
    No i dont want to lose weight....i want to reduce my body fat percentage from 21% to 17-18 % and then when the fat will be removed i want to increase lean body mass. is that ok ?

    Since I still want to lose some weight, I haven't researched a ton about this. But 21 % bodyfat is already pretty good for a woman so intuitively I would suggest to either do a recomp (eat at maintenance and lift heavy to simultaneously build muscle and lose fat) or start with a bulk (eat a slight surplus and lift heavy to build muscle) and do a cut (eat at a slight deficit and continue lifting heavy to lower bodyfat and preserve the muscle you worked so hard for) afterwards instead of cutting first. For more advice on how to do that, take a look at the Eat, Train, Progress group I linked in my previous post.
  • RodHudson1229
    RodHudson1229 Posts: 65 Member
    It's not that hard and you are over thinking it. You are new to all of this and there are TONS of opinions. To get started don't sweat the little stuff. For the next month get on the elliptical or whatever your choice is for cardio 3x a week do your best to keep your heart rate up while on the equipment. Lift weights 2x a week doing multi-joint workouts both days. Track your food religiously everything you put in your mouth track with MFP. (Make sure you set up your calories in your ap of course). I modified mine to be 40/40/20. 40 carb/40 protien and 20% fat. You will become happy very quickly with your results. As the month progresses continue to read and search our forum on fat loss. Jump on the scale 1x or 2x a week and you will become happy with what your seeing.
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    i always read that counting calories is important and NECESSARY but i cant.
    For me is imposible to calcolate the exact amout of calories per day.
    For example if i eat some pieces of watermelons.....how can i know how many calories they have got ?
    Sometimes i dont find the nutritive value on the food

    How can i do ??
    You buy a digital scale, put a bowl on it, tare the scale, put your watermelon in the bowl, and read the weight. You search watermelon in the database and enter the weight you just read. The database tells you how many kcal you are about to eat.

    If you use a recipe with several ingredients, you enter the whole recipe.

    Have you tried this method? Is it still impossible after the advice I wrote?
  • lunanana50
    lunanana50 Posts: 32
    Ok, so you clearly don't need to lose weight but should do a recomp instead. The way I understand it that basically means eating at maintenance and lifting heavy. Since you're completely new, you can expect some newbie gains there. Make sure you get enough protein and you could have a look at this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress- They know their stuff.
    No i dont want to lose weight....i want to reduce my body fat percentage from 21% to 17-18 % and then when the fat will be removed i want to increase lean body mass. is that ok ?

    Since I still want to lose some weight, I haven't researched a ton about this. But 21 % bodyfat is already pretty good for a woman so intuitively I would suggest to either do a recomp (eat at maintenance and lift heavy to simultaneously build muscle and lose fat) or start with a bulk (eat a slight surplus and lift heavy to build muscle) and do a cut (eat at a slight deficit and continue lifting heavy to lower bodyfat and preserve the muscle you worked so hard for) afterwards instead of cutting first. For more advice on how to do that, take a look at the Eat, Train, Progress group I linked in my previous post.

    i've talked with another trainer and he said i should do a maintenance diet :) and he also said to me that i havent to be so stressed about the calories.
    he said the best exercises plan is to combinate cardio and weight lifting :)
    But there is only a problem: if i want do to a nutritional advice i have to pay 300 euros ( 400$ )(i'm from italy) and i cant pay this amount :(
    Alimentation is the 80% of result :( What can i do now ?
    What can i do now ??
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Ok, so you clearly don't need to lose weight but should do a recomp instead. The way I understand it that basically means eating at maintenance and lifting heavy. Since you're completely new, you can expect some newbie gains there. Make sure you get enough protein and you could have a look at this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress- They know their stuff.
    No i dont want to lose weight....i want to reduce my body fat percentage from 21% to 17-18 % and then when the fat will be removed i want to increase lean body mass. is that ok ?

    Since I still want to lose some weight, I haven't researched a ton about this. But 21 % bodyfat is already pretty good for a woman so intuitively I would suggest to either do a recomp (eat at maintenance and lift heavy to simultaneously build muscle and lose fat) or start with a bulk (eat a slight surplus and lift heavy to build muscle) and do a cut (eat at a slight deficit and continue lifting heavy to lower bodyfat and preserve the muscle you worked so hard for) afterwards instead of cutting first. For more advice on how to do that, take a look at the Eat, Train, Progress group I linked in my previous post.

    i've talked with another trainer and he said i should do a maintenance diet :) and he also said to me that i havent to be so stressed about the calories.
    he said the best exercises plan is to combinate cardio and weight lifting :)
    But there is only a problem: if i want do to a nutritional advice i have to pay 300 euros ( 400$ )(i'm from italy) and i cant pay this amount :(
    Alimentation is the 80% of result :( What can i do now ?
    What can i do now ??

    Trainers do not know what diets to use. I'm sure if you wrote up all the answer to everyone questions we can give you a better meal plan.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    Yep, it's very possible! As you lift weights, your leg muscles will grow. You need to diet the fat away, and if you happen to be pear shaped, your legs might be the last place to get the fat off from. But eventually! You will have lovely muscular legs that are smaller with less fat and you'll be happy with what you are doing :) Building the muscle now will help you burn calories through the day and help you lose weight.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Yep, it's very possible! As you lift weights, your leg muscles will grow. You need to diet the fat away, and if you happen to be pear shaped, your legs might be the last place to get the fat off from. But eventually! You will have lovely muscular legs that are smaller with less fat and you'll be happy with what you are doing :) Building the muscle now will help you burn calories through the day and help you lose weight.

    I like pear shaped bodies. :laugh:
  • lunanana50
    lunanana50 Posts: 32
    I have hips but not a pear shape :( my upper body is slim...i think a high percentage of my body fat is concentrated in my lower body :( thats why i want to do a deficit diet ....to reduce my body fat :)
  • Kalikel
    Kalikel Posts: 9,603 Member
    My legs didn't get bigger. In fact, I've never noticed any difference at all. I think it's because I am a swimmer and walker, so they were pretty strong before.

    My arms have. They say women don't build muscle, but I have. I had like no strength in my arms before and now I do. You can see it, too, especially if I'm using my arms. I do NOT like this. I don't look like me of those bodybuilder women, but it's there and undeniable. :(

    I do like that my back feels a little stronger. The weight of the girls is a little easier to carry...but the girls also went down a cup size.
  • lunanana50
    lunanana50 Posts: 32
    My legs didn't get bigger. In fact, I've never noticed any difference at all. I think it's because I am a swimmer and walker, so they were pretty strong before.

    My arms have. They say women don't build muscle, but I have. I had like no strength in my arms before and now I do. You can see it, too, especially if I'm using my arms. I do NOT like this. I don't look like me of those bodybuilder women, but it's there and undeniable. :(

    I do like that my back feels a little stronger. The weight of the girls is a little easier to carry...but the girls also went down a cup size.
    Maybe because you worked your armi more than your lower body and a swimmer'a arm are already muscular. what are you suggesting me to do??
  • ValGogo
    ValGogo Posts: 2,168 Member
    I like how, although I have some fat to lose, how my hamstrings feel. The never used to be this hard before.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    My legs didn't get bigger. In fact, I've never noticed any difference at all. I think it's because I am a swimmer and walker, so they were pretty strong before.

    My arms have. They say women don't build muscle, but I have. I had like no strength in my arms before and now I do. You can see it, too, especially if I'm using my arms. I do NOT like this. I don't look like me of those bodybuilder women, but it's there and undeniable. :(

    I do like that my back feels a little stronger. The weight of the girls is a little easier to carry...but the girls also went down a cup size.

    I don't think anyone ever said that women cannot build muscle. It is just much harder to do because of our testosterone levels. I would much rather have muscles than flab. Getting vascular (veiny) is what I don't want to do. Knowing that I can take care of myself feels really good. Lol. At work they ask me to do some of the stuff guys do -- like arrange stock in the freezer.
  • lunanana50
    lunanana50 Posts: 32
    My legs didn't get bigger. In fact, I've never noticed any difference at all. I think it's because I am a swimmer and walker, so they were pretty strong before.

    My arms have. They say women don't build muscle, but I have. I had like no strength in my arms before and now I do. You can see it, too, especially if I'm using my arms. I do NOT like this. I don't look like me of those bodybuilder women, but it's there and undeniable. :(

    I do like that my back feels a little stronger. The weight of the girls is a little easier to carry...but the girls also went down a cup size.

    I don't think anyone ever said that women cannot build muscle. It is just much harder to do because of our testosterone levels. I would much rather have muscles than flab. Getting vascular (veiny) is what I don't want to do. Knowing that I can take care of myself feels really good. Lol. At work they ask me to do some of the stuff guys do -- like arrange stock in the freezer.

    That is that i thought: no one said that a woman cannot build muscles. I think your arm are musclular because since you are a swimmer you started with a strong arms.
  • nellyett
    nellyett Posts: 436 Member
    Here's a really great summary for women lifting, how it takes a very long term concentrated effort to build the kind of muscle most women are afraid of, supplemental cardio, etc....

    http://www.simplyshredded.com/the-ultimate-female-training-guide.html

    I had great results with this when I first got serious about changing my body shape. :)
  • lunanana50
    lunanana50 Posts: 32
    Can you see these photo??
    i dont believe that tranformation have been done in 4 week
    but
    have the woman in the picture done weight training ?
    http://www.pinterest.com/pin/459648705689240616/
  • lunanana50
    lunanana50 Posts: 32
    My legs didn't get bigger. In fact, I've never noticed any difference at all. I think it's because I am a swimmer and walker, so they were pretty strong before.

    My arms have. They say women don't build muscle, but I have. I had like no strength in my arms before and now I do. You can see it, too, especially if I'm using my arms. I do NOT like this. I don't look like me of those bodybuilder women, but it's there and undeniable. :(

    I do like that my back feels a little stronger. The weight of the girls is a little easier to carry...but the girls also went down a cup size.

    I don't think anyone ever said that women cannot build muscle. It is just much harder to do because of our testosterone levels. I would much rather have muscles than flab. Getting vascular (veiny) is what I don't want to do. Knowing that I can take care of myself feels really good. Lol. At work they ask me to do some of the stuff guys do -- like arrange stock in the freezer.
    yes but it takes a lot of time for a woman to have very muscular and veiny arms. you cant wake up a day with this type of arms.
    i only want to define my arms
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Can you see these photo??
    i dont believe that tranformation have been done in 4 week
    but
    have the woman in the picture done weight training ?
    http://www.pinterest.com/pin/459648705689240616/

    I think from the way the thighs look a little smooth yes she started to do resistance training I think.
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    You're overthinking this. Read http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants ! Figure out your TDEE and macros, set up MFP accordingly and log consistently. Pick a beginner's lifting programme (Strong Curves, Starting Strength, New Rules of Lifting for Women, AllPro, Nia Shanks, StrongLifts 5x5 etc.) and start. Increase your weights progressively and you're good.
  • lunanana50
    lunanana50 Posts: 32
    Hello :) i went to the sea for 2 days and now i'm here for a good news:)
    ive found someone who is going to set up me a diet but now he is on holiday and he is going to return on Semptember.
    What should i do untill then ?
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    You're overthinking this. Read http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants ! Figure out your TDEE and macros, set up MFP accordingly and log consistently. Pick a beginner's lifting programme (Strong Curves, Starting Strength, New Rules of Lifting for Women, AllPro, Nia Shanks, StrongLifts 5x5 etc.) and start. Increase your weights progressively and you're good.
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    You're overthinking this. Read http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants ! Figure out your TDEE and macros, set up MFP accordingly and log consistently. Pick a beginner's lifting programme (Strong Curves, Starting Strength, New Rules of Lifting for Women, AllPro, Nia Shanks, StrongLifts 5x5 etc.) and start. Increase your weights progressively and you're good.
    This.
  • ksy1969
    ksy1969 Posts: 700 Member
    Hello :) i went to the sea for 2 days and now i'm here for a good news:)
    ive found someone who is going to set up me a diet but now he is on holiday and he is going to return on Semptember.
    What should i do untill then ?

    Everyone has told you what to do. Actually several times. Read all the links the others have posted. In fact just above mine is a link to the sexy pants thread. Everything you need to know is there.

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