Weight-Lifters, I need your help.

ningggsm

Hey Everyone.

Although weights and I never went well together, I really want to start lifting more. I want to be strong. I want to be toned. And I want to make sure that I'm doing it the correct way. However I'm going to need your help. Any suggestions and opinions are greatly appreciated.

I want to know what a good workout schedule would be. I'm still planning on incorporating some cardio daily, but weight-lifting wise... what should I work on throughout the week? And when should I rest? What should I eat before lifting? Please share, I want to know everything!

XO, Ning.

Helloitsdan

www.stronglifts.com and download the report.
Perfect place to start.

Also check out http://rippedbody.jp and understand that while Andy recommends intermittent fasting, you dont have to if you dont want to.
Just lift fasted and eat most of your starchy carbs post workout.
rippedbody is and excellent source for info.
www.simplyshredded.com is another great resource.

Generalle

Check out New Rules of Lifting for Women, is great for woman who have never lifted before and covers pretty much everything

ChunkieNuts

im bumping this for later as im starting weights soon and know this will be helpful :-)

xveer22

I'm doing the 'Angry Birds Workout' at the moment.
This is the site:
http://www.nerdfitness.com/blog/2011/03/10/angry-birds-workout-plan/
Because you relate the exercises to a game, you really try to push yourself harder because you want to go to the next level

wmagoo27

http://www.simplyshredded.com/the-ultimate-female-training-guide.html

This should get you started.

nexangelus

I did one 12 week cycle of stronglifts, never regretted it. He even has videos on youtube to show correct form, etc. There are many videos for correct form out there though. Compound lifts are a good place to start I think. They build overall strength really quickly.

MariaChele85

As a woman I started heavy weightlifting about 3 months ago.
I work out 5-6 times a week.
I alternate...
One day I hit upper body hard. Arms, Triceps, Chest, Traps, Shoulders
Next day, I hit Lower body hard. Legs, focusing on squats, leg presses, calfs, lunges, dead lifts
(Rest day in between)
Third day cardio and Abs
Fourth day Total body workout ( Do not hit hard, Im usually still trying to recover from the first two days)
Fifth day, I ride my bike 19 miles or do a cardio class at my gym.

I dont always stick to this exact routine, with work, and kids. But I try to stick to it as much as possible.

The best piece of advice would be to
stretch stretch stretch. I have a foam roller that I swear on...
GET THE FORM DOWN FIRST, before you go heavy on weights to prevent injury and get the best from the workout
Dont be afraid to push yourself, You'd be surprised at what you CAN do.
Diet - a clean diet with lots of protien ( yes I still enjoy my treats, but in moderation)
water, water, water - and sometimes when I need that extra sugar and carbs, I'll sip on a low cal gatorade during the workout( only sip on it)
I recently started to drink the Core Power Drinks. I really like them. I'll drink half 30 min before the workout, then the other half immediately after. If not I'll make my own protien shake. I then get home and cook my normal dinner.

If you want to msg me, I can give you some more pointers.

FullOfWin

http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners