You've read this before but not from me, until now...

DMW914

Hello,
I joined this group about a month ago and just read some of the comments here and there. Now I'd like to get real with myself. I'm looking for a little coaching here as to where I should start with a weight training program? I've been on MFP for 3 months and have lost 13.5 lbs so far but at a slooow pace. I've gone low carb & gluten free due to my high blood pressure and have been doing a lot of cardio & circuit training videos but I'm not satisfied. I have a Gym in my complex and they have a few free weights and machines. I prefer the free weights/dumbells though. Here are my stats so far:

weight-193.5,
height-5'4,
macros-50% fat, 40% protein & 10% carbs
caloreis set for 2197 (according to fat2fit)

I don't know if any of this is correct as I've been playing around with the numbers for the last 3 weeks because I've been at a stall.

Today, I started the C25K treadmill version but I feel I need more strength/weight training. Just a basic schedule of where I can start like, I'd need to know how many reps, how many times, how many days a week, in what rotation, should I start with my arms or my legs? And no, I'm not looking to spot train. ANY advice would be great. I've been online looking at a weight lifting guide as well but I'd like my MFP pals help. Anyone can friend me as I'll need some guidence. Thanks in advance & I look forward to hearing your comments.

Dina

deninevi

Hi and welcome! Here is a great article from Nia Shanks where to start and what to do.HTH!

http://www.niashanks.com/2012/09/womens-beginner-strength-training-guide-lift-like-a-girl/

and one more from Rachel Cosgrove.

http://experiencelife.com/article/one-month-to-muscles/

bizco

Check your local library for books on strength training. Deni (above) and I both completed "The New Rules of Lifting for Women" and we had great results. There's an MFP group dedicated to this program, here's the link:

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

There are many free online programs available too. A popular one is Stronglifts 5x5. Also checkout the site www.bodybuilding.com for workouts.

Congratulations on making the wise decision to lift weights!

DMW914

Check your local library for books on strength training. Deni (above) and I both completed "The New Rules of Lifting for Women" and we had great results. There's an MFP group dedicated to this program, here's the link:

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

There are many free online programs available too. A popular one is Stronglifts 5x5. Also checkout the site www.bodybuilding.com for workouts.

Congratulations on making the wise decision to lift weights!

Thank you both, I have gotton some info from www.boybuilding.com. I'll be looking into the rest of the info (including the library) today. Thanks again!

rmhand

I love bodybuilding.com. It will probably talk you into a little more carbs, or at least carb cycling. Your body prefers carbs for energy and even excess protein can be stored as fat (if you are eating in excess, not at a deficit). Jamie Eason's LiveFit Trainer is great or any of Jamie's plans.

Soccer_Chick

Try a book called "The New Rules of Lifting for Women". I have been using the original version for the past year and I really love it. The book focuses on just a few basic moves that strengthen your entire body. Really helped me lose weight. Good luck!