Strength Training Question...yes another one.

westcoastredhead

This may be long I apologize in advance. I am 5'9' , started at 209 currently about 197ish large frame and 34 years old.
I feel like I need to change things up. I keep reading about the benefits of heavy lifting / strength training and how it can burn more fat and calories than cardio.
My week goes like this

M-6km run
T- Tabata class
W-6km run
Th-HIIT class
F-Cardio/strength training class , and evening spin class
Sat- try for a small run or spin class
Sun- try for a small run or spin class

I am also on day 20 of the 30 Day Shred doing it every day on top of what I do at the gym. I feel like I should have had better results by now, I started January 4th and I think I am down about 12 pounds, however I know that I am definitely losing inches by the way my clothes are fitting. I know everyone is different, but I see people losing all this weight and I feel like I am literally working out all the time and not getting the results I had hoped for. I am not giving up, I know it is a marathon not a race, but I want to make sure I am putting my hard work , sweat and tears to good use! I am wondering if I started trying more strength training if I would start to see some better results? I have access to my gym at work for free, so if there is a way I can do this without hiring a trainer that would be great. I am really interested in heavy lifting but I wouldn't have a trainer or really anyone to spot me or assess my form. Can I use the weight machines for a similar effect? Is there somewhere I can go to get a set list of exercises sort of like my own little circuit I can do at the gym at work 2ce a week or something? I really truly would love to try out heavy lifting it sounds ideal for me but I just can't fathom paying a trainer when I have full and free access to my gym at work, they have great equipment, all kinds of weight machines, even some free weights, dumb bells etc...

Do I need a professional or is this something I can do on my own, and if so does anyone have any pointers or an idea of what a good strength training / lifting workout might look like?

KareninCanada

New Rules of Lifting For Women = a great place to start!

westcoastredhead

New Rules of Lifting For Women = a great place to start!

I keep seeing this mentioned and have been meaning to pick it up, but thought it would require more than just me and a book and some weights, I keep reading about proper form etc... and I don't have a clue about any of that!

Lukazetta

The only thing I suggest is do your strength training before cardio or any aerobic exercise (warm up beforehand tho). You will get a better strength workout and your heartbeat will be higher once you start cardio.

Good luck!

Lukazetta

Also, a great place to find circuit training videos for women = youtube. If you however want to be in a strict regimen, I recommend bodybuilding.com - it has many guides for women for toning which includes circuit training.

westcoastredhead

Also, a great place to find circuit training videos for women = youtube. If you however want to be in a strict regimen, I recommend bodybuilding.com - it has many guides for women for toning which includes circuit training.

Ah! Great.. I haven't heard of bodybuilding.com and didn't even think to check youtube.

I'll give that a shot.
thanks

westcoastredhead

Shamelessly bumping this with a question... I've spent the last little while on stronglifts.com.. He constantly refers to all the 'guys' that have had these amazing results, but I don't think I have read anywhere in that 211 page report anything about this being suitable for women to follow as well? So are there any ladies out there following this 5x5 regime? Or should I go with something like NROLFW?? I know nothing at all about NROWFL but I have seen it mentioned on here enough to know there i something to it.

MotorCityFemmeFatale

Many women do 5x5. NROLFW is very good as well. The main thing is to pick a program you like and stick to it.