Girls - Strength/Resistance Training Stats & Advice Please!

stuffinmuffin

Hi everyone,

Right I'm trying to wean myself away from being a cardio junkie and try and build up some muscle mass, although I'm moderately concerned that I have been the gym this morning and only burned a mere 160 cals doing strength and 6 minutes cardio (warm-up) I know that when my arms are hurting tomorrow I will feel as though I have achieved something today....I know it's just me, trying to get used to not hitting the high numbers on the calorie burning!

Anyway I have a programme created by my gym which I'm plodding through and enjoying and which they will change alter when I want so happy with the routine - may try the NRoLFW after I've got used to this new exercise routine.

Anyhow - I'm trying to alternate cardio days with weight days, I've also started yoga. I wanted to know if anyone had any general advice and what any female lifting veterans stats were i.e. cals per day, height/weight, or what your weekly exercise routines looked like. I'm currently at 110lb - 1640 cals per day and am 5'3".

Any advice tips welcome! :flowerforyou:

keiraev

I started getting into a strength training routine about 4 weeks ago, before that I did Body Pump at the gym which gave me a good base but I wasn't making much progress strength-wise.

I currently do 3 days lifting (about 20/25 minutes only but quite lifting heavy with low reps) - either Mon/Wed/Fri or Tues/Thurs/Sat. I always do a 5/10 min short cardio burst on the treadmill or elliptical first and sometimes I will do 20/30 min circuit training session with light weights before I do the heavy stuff. Swimming afterwards for 15/20 minutes also helps my muscles after too.

My weight circuits look like this at the moment (NROLFW, A and B are on alternate days)-

Workout A: Barbell squats, leg press, push ups, rows, weighted step ups and swiss ball jacknifes.
Workout B: Deadlift, Dumbell shoulder press, Wide Lat pulldown, weighted lunges, swiss ball crunches, planks.

Make sure you never lift on two consecutive days to allow the muscles to repair. On the days I don't lift I do a cardio class like Zumba or Spinning if my legs are up to it.

Yes it's true that strength training for me only burns about 50 cals in 20 mins (5ft 4, 119 lbs) but cardio won't give you a flat stomach or a firm butt

keiraev

Oh yes I am on a small deficit of -250 cals at the moment to try to get rid of some fat. My actual maintenance is 1700 NET which I will be returning to very shortly (phew!)