Help! 5'3" female wanting to kick butt and train with free w

jkmurphy06

**title got cut off, its supposed to say free weights!** ha
Hi all!
I recently saw another user post on here about how she wants to start getting into weight training and I figured why not post my own discussion. I'm looking for tips or pointers for beginners; I started weight training a couple times a week at my gym (a la Power classes) and as the weather gets colder I am less inclined to drive to the gym and would rather weight train with free weights/body weight at home.

A little bit about me. I'm short (5'3"), met my goal weight at 115 and am maintaining around 113-116 depending on the time of the day . I eat fairly healthy small meals (about 4-6 a day) around 1200 calories. I was perscribed addheral about 5 months ago and I think it has helped me stave off craving and have more energy throughout the day. However it wasn't until I started doing cardio and high intensity training, or a mixture of jumping jacks, jumping squats, burpees, high knees etc) every other day and eating 6 small meals that I saw the weight melt off. Now that I'm happy with my weight I'd like to focus on shaping my muscles and raising my metabolism. I still want to mix in frequent cardio because I have a couple areas of fat that I'd like to whittle down (ahem midsection!) However I don't want to eat away at my muscle that I'm working hard to build by over doing cardio.

I have had a couple programs suggested to me and I think the one I liked the best consisted on focusing on specific areas of the body and incorporating cardio in the a.m 3-4 days a week with a rest day. Here is the program.

http://www.bodybuilding.com/fun/fitness_model_training.htm

Monday is always going to be Shoulders and Triceps
Tuesday is always going to be Legs
Wednesday is Cardio
Thursday is Chest and Biceps
Friday is Back
Saturday is Cardio
Sunday is your OFF-Active Rest Day, and also Food Prep Day (grocery shopping and meal planning)

The workouts consist of 3-4 moves to target each muscle (ie chest flyes, tricep dips etc.) They suggest a heavy weight that fatigues your muscles to the point that the last set of 8-12 reps is really difficult and requires extra focus. I have a pair of 8lbs dumbells at home and found when doing side raises for shoulders that I really felt a burn half way through the sets. (Remember I am new to lifting so don't make fun!)

I have a few questions for people who are more experienced.
1) I am used to doing full body training at my gym for an hour and then waiting three days or so to repeat. Is it better to target those muscles only 1-2 times a week and focus on different areas each day?
2) What is a good mix of cardio that will help me burn fat and not muscle ( I hate running, but don't mind sprinting, jumping jacks or jumping rope?)
3) What is a good weight to start with and how long should I keep with a certain weight. I can probably load up on squats and lunges as my stocky body makes my legs much stronger than any other part?
4) What should I eat before and after a workout? I sometimes makes smoothies with whey protein powder and non fat greek yogurt or eat whole wheat toast and nat peanut butter.

Any help would be appreciated and sorry if I sound silly or like a novice (but I am!) Mostly I am trying to get my workouts done at home safely and see some results over the next few months. Thanks! (Ps. plz don't mind my grammar and spelling errors.)

unmitigatedbadassery

It really depends on what your goals are. If you are still looking to lose fat while toning up I would recommend something broader like a full body every other day. If you are more or less at your goal weight and are just looking to fine tune the muscles I would do some more focused work. If you're somewhere in the middle you might try alternating between upper and lower days.

Personally I'm doing a body weight circuit with just four exercises that work nearly every muscle group.

I have been doing a modified version of this: http://nerdfitness.com/blog/2011/03/10/angry-birds-workout-plan/ and it's working out great.

UponThisRock

I have a few questions for people who are more experienced.
1) I am used to doing full body training at my gym for an hour and then waiting three days or so to repeat. Is it better to target those muscles only 1-2 times a week and focus on different areas each day?
2) What is a good mix of cardio that will help me burn fat and not muscle ( I hate running, but don't mind sprinting, jumping jacks or jumping rope?)
3) What is a good weight to start with and how long should I keep with a certain weight. I can probably load up on squats and lunges as my stocky body makes my legs much stronger than any other part?
4) What should I eat before and after a workout? I sometimes makes smoothies with whey protein powder and non fat greek yogurt or eat whole wheat toast and nat peanut butter.

1-For beginners, a full body routine based around squats, deadlifts, bench press, and a few other basic lifts done 3x per week is pretty much universally recognized by all credible sources as the best way for beginners to start. "Body part splits" such as the one you listed is considered a routine for more advanced lifters.
2-If muscle gain is your goal, cardio should be limited, if done at all. 3x per week of 30-45 min of low intensity (think walking) would be a maximum, IMO.
3-Pick a goal rep range, and raise the weights when you can comfortable hit it. Ex: you want to do 3 sets of 5 reps. Once you can comfortably complete all 3 sets with 5 reps, add 5 lbs. Progressive overload.
4-The idea that you need a certain food, or any other food before or after working out is a widely believed myth. It depends on personal preference. If you feel better with something on your stomach, eat something. If you feel better fasted, then train fasted. Total daily intake is what matters.

Don't forget to keep that protein high: 1g per pound of body weight per day.

kkauz42

I read the book "new rules of lifting for women" and it gives a perfect workout plan (in my opinion). I got it for like $10 but they are also in libraries.

CaptainGordo

Have you seen this yet? http://www.myfitnesspal.com/topics/show/415178-why-should-i-lift-weights-pics

PepeGreggerton

Only thing I would suggest is if you work a muscle work the opposite side... e.g. if you work your chest work your upper back so your shoulders don't pull forward, if you work your abs work your lower back so your hips don't pull one way vs the other causing lower back pain.

AlsDonkBoxSquat

here are some groups:

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

http://www.myfitnesspal.com/forums/show/788-women-strength-training

http://www.myfitnesspal.com/forums/show/128-bodybuilding

I'm currently doing NROL4W

jkmurphy06

Thanks for the help guys! A lot of good advice. I think I will do some reading and join a few groups to learn more. I will probably stick with my group training classes and on the days I don't make it to the gym do some free weights at home. So far I've been pretty good at working opposite muscle groups (bicep and triceps etc.) I will probably also limit my cardio to 3 days a week ( I usually do 30 minutes on the elliptacle.) I also picked up the "New Rules for Lifting" book at the library yesterday, but it wasn't the one for women so maybe I will search for that one. Thx.