About to start lifting, need all the help I can get!

CyanideCyster

Hi everyone, I've decided to start lifting but I have NO idea where to start! I'll be buying a dumbbell and barbell set with 25kg worth of weights for now. I don't have room for a bench or any of the fancy stuff.

What exercises should I be doing with the weights? My problem areas are the good ol love handles and flat butt syndrome haha
so anything that helps those areas would be a bonus, but obviously want to work the whole bod!

Also, how much protein should I be aiming for each day?

Thanks for reading!

TiffaniBarrett

This is what I do - obviously you won't be able to do all of the leg stuff because it's on machines, but its a general thing :-)



Day 1:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Squats with barbell - 40kg - 3 x 10
Adductor - 30kg - 3 x 10
Leg Press (Single Leg) - 30kg - 3 x 10 either side
Leg Curls - 20kg - 3 x 10
Leg Extensions - 20kg - 3 x 10


Day 2:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Tricep Pull Down - 10kg - 3 x 10
Bicep Curls - 5kg each arm - 3 x 10
Shoulder Press - 5kg each arm - 3 x 10
Bench Press - 30kg - 3 x 10


Day 3:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Lunges - 8kg each hand - 3 x 10
Reverse Lunges - 8kg each hand - 3 x 10
Standing Calf Raises - 10kg each hand - 3 x 10
Leg Press (Single Leg) - 30kg - 3 x 10 either side
Adductor - 30kg - 3 x 10

Shoulder Press - 5kg either hand - 3 x 10

I do abs each time because I am trying to focus on them. I know you cannot spot reduce, but I am doing other things to lower the body fat all over, I feel that I am accomplishing something from focussing on my abs every time I do a strength/weight work out.

Each workout is roughly an hour a time - I do these in the mornings on Monday/Weds/Fri
I also do BodyCombat on Monday evening, Zumba Tuesday Evening, Boxercise Weds Evening, and Bums and Tums Thursday Evening. Sometimes, I throw in a Jillian Michaels DVD on a Sat or Sunday - but I work in a nightclub on the weekends so running around there is exercise on its own!!

BerryH

Two awesome books are New Rules Of Lifting for Women (NROLFW) and Smart Girls Use Dumbbells. Both of these incorporate all-body workouts to burn fat and improve body shape using simple weights and not much else.

NROLFW comes with a diet plan, and you'll see as many variances in how much protein you should eat as people you ask.
Some well-established research recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.

Or you can simply change your MFP macro ration to 40/30/30 carbs/fats/protein. I like simple

MaximalLife

Here is a great website:
http://www.weightliftingforwomen.net/

And here as well:
http://www.stumptuous.com/

CyanideCyster

Thanks, very helpful! and wow that's a lot of exercise! Wish I had the time to get that much in! It's difficult with 3 kids though, but I'm determined to get in as much as I can!

CyanideCyster

Thanks for the recommendations...and I like simple too ha!

CyanideCyster

Brilliant, thanks :-)

mamitosami

Here is a great website:
http://www.weightliftingforwomen.net/

And here as well:
http://www.stumptuous.com/

*Love* this stumpuous site, thanks!!

I also fully recommend The New Rules of Lifting for Women by Lou Schuler, excellent book. Completely changed the way I lift and the way I look at my workouts... you can do a much shorter, but more effective workout, thus accommodating your three kiddos (I have two, so I hear your need for speed!!). Have a look at my diaries for protein ideas and level. I too do the 40/30/30.