Weight Lifting

LBash03

I have about 20 pounds I want to lose and I can't really do much cardio because I currently have a fractured ankle and severe sprain. I want to lose the weight in the next 2 and half months because I am going home to Ohio for a wedding. I was wondering if any of you have any tips as to losing the weight with weight lifting. I want to tone up but I am terrible when it comes to weight lifting.

kristenlees122

what do you mean terrible? im sure you're not!
i learned most of what i know about weight training from 'the new rules of lifting for women' and women's health magazine.

for upper body, i do: bicep curls, overhead press, rows, lifts, bench press, tri dips, lat pull down, push ups and pathetic attempts at pull ups.

for lower body, i do: squats, lunges, deadlifts and calf raises.

hope this helps

Jacwhite22

That's an aggressive target.....Most of the discipline has to be in the kitchen. The lifts she mentioned are good. The one thing I would say is to pick one of (pushups/bench press) and (pullups/lat pull-down). Dont need both.

LBash03

My eating habits arnt bad and I count my calories but I feel like the only way to lose weight as far as working out, is cardio! I mostly want to tone up and I know I will lose some weight by weight lifting but I feel awkward in the gym mostly because I don't know what I am doing.

DavPul

I'd be very careful. You really need your legs/feet to stabilize yourself while doing most lifts. I came back to the gym early while rehabbing from ACL surgery and I've seen guys in a cast benching. But in these cases we were experienced lifters and had a pretty good idea of what our limitations would be and what we could do safely. Also, when you're favoring a particular side of your body, you tend to stress the other side and can lead to another injury. Be careful.

That said, you can do this. You didn't say if you were a gym member or not. If you're in a gym, have a member of the staff show how to work each of the machines. Figure out which machine to use for each major muscle group (back, chest, legs, arms, shoulders). Pick 6-8 machines to work on and do them all in a circuit, which is to say, do a full set on machine 1, then go to machine 2 and start immediately with no rest, then 3, 4, and so on. When you've done them all, take a 2 minute water break and then repeat this 2 more times.

I strongly prefer free weights over machines, but with you being new to lifting and hampered by your ankle, this is a great place to start. Once you're more familiar with lifting, fully healed and have a base of strength to work with, have someone help you learn the basic free weight exercises.

Good luck!

LBash03

I'd be very careful. You really need your legs/feet to stabilize yourself while doing most lifts. I came back to the gym early while rehabbing from ACL surgery and I've seen guys in a cast benching. But in these cases we were experienced lifters and had a pretty good idea of what our limitations would be and what we could do safely. Also, when you're favoring a particular side of your body, you tend to stress the other side and can lead to another injury. Be careful.

That said, you can do this. You didn't say if you were a gym member or not. If you're in a gym, have a member of the staff show how to work each of the machines. Figure out which machine to use for each major muscle group (back, chest, legs, arms, shoulders). Pick 6-8 machines to work on and do them all in a circuit, which is to say, do a full set on machine 1, then go to machine 2 and start immediately with no rest, then 3, 4, and so on. When you've done them all, take a 2 minute water break and then repeat this 2 more times.

I strongly prefer free weights over machines, but with you being new to lifting and hampered by your ankle, this is a great place to start. Once you're more familiar with lifting, fully healed and have a base of strength to work with, have someone help you learn the basic free weight exercises.

Good luck!

Thank you for the advice! I am a member at a gym and I used to go with my husband who lifts quite a bit. He now has a gym where he works and goes everyday with a guy that he works with. So now I am all by myself! I need to get a plan together so I know what I am going to do when I get there. I am just so tired of not doing anything because of my ankle and I can't sit around any longer!

twinmom01

Something to think about...with lifting while I have lost weight it has come off very very slowly....but I have had major changes in my body. But as someone else said having a good stabilization if you are going to be working with free weights

Jacwhite22

My eating habits arnt bad and I count my calories but I feel like the only way to lose weight as far as working out, is cardio! I mostly want to tone up and I know I will lose some weight by weight lifting but I feel awkward in the gym mostly because I don't know what I am doing.

From a weight loss perspective cardio just allows you to eat more.......If you can't work out, eat less and your results will be the same.

taso42

My eating habits arnt bad and I count my calories but I feel like the only way to lose weight as far as working out, is cardio! I mostly want to tone up and I know I will lose some weight by weight lifting but I feel awkward in the gym mostly because I don't know what I am doing.

The only way to lose weight is with a calorie deficit.
Weight lifting is excellent and will help you retain or gain muscle and bone density.
Cardio is excellent is good for cardiovascular health and endurance.

Read up on a tried and true plan like Starting Strength or StrongLifts 5x5, and put the plan into motion.

LBash03

According to MFP, I should only be eating 1200 calories a day and anything less than that will put my body into starvation mode. If I start with a weight lifting plan, should I still to the 1200 or eat more?