afraid of weights- please help!

ladybb7

Hi MFP,
I've seen a lot of success stories about women and lifting weights. Can anyone suggest where to start? Do you use free weights, weight machines, or a combination?? Normally I wouldn't be so scared because usually I work out in an all female gym. However, I'm currently living in South Korea and working out at a co-ed gym. Not only is there a huge language barrier (I can literally speak 5 Korean words) , but I feel as though I'm already some type of spectacle because I look different than 99% of the population... any suggestions would be appreciated

naomi8888

Maybe get a copy of New Rules of Lifting For Women (NROLFW). There's lots of threads on here about that book too which you can search.

JennieAL

I recommend Starting Strength by Mark Rippetoe. You can't go wrong with it. NO weight machines.

teagin2002

This is the info I used to start out and have gotten a lot of success with too :flowerforyou:
Exercise:
Here are the sites I use:
HIIT (high intensity interval training):
http://www.exrx.net/FatLoss/HIITvsET.html
Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.
For lifting:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Diet:
Here are a few website I use:
For nutrition:
http://body-improvements.com/resources/eat/
http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
http://www.t-nation.com/
http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
I love Matt's blog:
http://www.gasparinutrition.co.uk/196.html
http://www.thegraciouspantry.com/what-is-clean-eating/
http://www.precisionnutrition.com/intermittent-fasting

Also make sure to rest properly, good luck luv