Best strength training moves for losing BF

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MaggieFit622
MaggieFit622 Posts: 64
in Fitness and Exercise
I love my weight right now. I am ~110 LBS at 5'2''. I would love, however, to lose body fat. What strength training exercise/routines would you all suggest? And how long do you think it'll take to see results if I do the routine 3 days per week?

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  • beth40n2
    beth40n2 Posts: 233 Member
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    I love kettlebells, they are cardio and weight traning all in one and really tones the body.

    http://tv.kettleworx.com/?uid=PT1_GS1_DFATAG&gclid=CIb_zKSix68CFYe5KgodtyQ7Zg
  • lkm111
    lkm111 Posts: 629 Member
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    I love kettlebells, they are cardio and weight traning all in one and really tones the body.

    http://tv.kettleworx.com/?uid=PT1_GS1_DFATAG&gclid=CIb_zKSix68CFYe5KgodtyQ7Zg

    Another Kettlebell fan here - I use Kettleworx, too! I am currently doing a KW/TurboFire hybrid. I'm contemplating on moving on to ChaLean Extreme.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
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    Strength training is good, but it's not what will get rid of the fat. You still have to eat at a deficit for that. You'll probably wind up gaining weight and then losing it (or the other way around) while you work on making the change.
  • tigersword
    tigersword Posts: 8,059 Member
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    Well, if you eat at maintenance, and do heavy barbell training, you will (theoretically) be able to lose fat and add muscle. It would be a very long, slow, frustrating process that could take a couple years to show results, but it can happen.

    Better choice would be to lift heavy, while eating at a surplus to gain 5-10 pounds of muscle, then go back to a deficit to lose the fat. It still might take several months, but it will be much less frustrating, as the results will be more visible.
  • 3laine75
    3laine75 Posts: 3,070 Member
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    'Starting strength' and 'stronglifts 5x5' are basically the same routine but there's good info on both sites. New Rules of Lifting for Women is areally good read and has programmes and descriptions of the excercises in there too.
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
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    I agree with the previous two posts...other than the New Rules. I mean...its awesome that its opened so many women's eyes to heavy lifting, and one could do far worse...but, I had a look, and with some of the things I saw...one could do better as well.

    Its a decent enough place to start though...so I won't bash it :).
  • MaggieFit622
    MaggieFit622 Posts: 64
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    Thanks everyone! Any more ideas out there?!
  • ninerbuff
    ninerbuff Posts: 48,670 Member
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    Exercises that train the largest muscles of the body using heavy *kitten* weight. That would be legs, back, glutes and chest.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • danasings
    danasings Posts: 8,218 Member
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    OP: I recommend picking up the book "New Rules On Lifting For Women." That is exactly the program you're looking for. Best of luck!
  • joejccva71
    joejccva71 Posts: 2,985 Member
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    Full body routine - 3x a week - Compound Lifts

    Bench Press
    Bent Over Rows
    Military Press
    Deadlifts
    Squats
    Calf Raises

    In an out of the gym in 60 mins.

    Lift heavy. Between 6-8 reps. 3 sets per exercise. Eat a moderate calorie deficit under TDEE. Lose BF.
  • testifi
    testifi Posts: 1
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    look on youtube for the p90x ab work out it works but its crazy intense and 20 mins long good luck
    ::happy: :
  • mariobadr
    mariobadr Posts: 58 Member
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    Full body routine - 3x a week - Compound Lifts

    Bench Press
    Bent Over Rows
    Military Press
    Deadlifts
    Squats
    Calf Raises

    In an out of the gym in 60 mins.

    Lift heavy. Between 6-8 reps. 3 sets per exercise. Eat a moderate calorie deficit under TDEE. Lose BF.

    +1. This would be a great routine to follow. Don't overdo it the first time through, especially on the squats. Good luck!

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