Weight training for a beginner - HELP

ZozoMonster

Basically I haven't got a clue where to start so any advice would be helpful.

I'm 5ft 7, 158 lbs (still want to lose another 18lbs), eating 1200 calories a day, I have a ripped disc in my back so I'm not supposed to put any strain on it...

BrittKnee_Rae

There is a book called "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess"!!
But I'm not sure lifting with a hurt back is a good idea!! O_o Good luck with that.

Tylersfitness

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

gp79

Get the book referenced above.

Tylersfitness - I'm not sure what you are basing your statement off of, but you seem to be behind the times.

LesleyGillan

As someone with 2 ruptured disc in her back I can say YES you can lift!!!!! BUT do not do it without the supervision of someone trained in sports medicine , you also need to clear it with your doctor.

BellaFe

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

This is a huge load of crap!!! Lift weight lift heavy! It is not a different game at all muscles do not know what gender you are. Please do not say this to another woman ever again. Look up strong lifts ask your doctor how heavy you can go and do it! You can also use your body weight but it will only take you so far.

ChitownFoodie

I love New Rules of Lifting for Women. I dislocated my hip bone which in turn misaligned my spine. NROL has been wonderful to me and my body. Please ignore Tylersfitness.

gomisskellygo

Get the book referenced above.

Tylersfitness - I'm not sure what you are basing your statement off of, but you seem to be behind the times.

QFT

aross001

Definitely skip the weights because of the disc herniation, and ignore the gender issue Tyler seems to think matters. Do the exercises he detailed above though but skip the lunges, you really shouldn't be doing that with a bad disc. I would add pull-ups to the mix most definitely - great for the arms and safe for the back.

A note - where is the bad disc? If it is in your cervical or upper thoracic (neck and mid-back) you'll want to be very gentle with your pull-ups or perhaps skip them altogether.

Tylersfitness

Lol wow, easy people. I was basing my statement off of common sense. I'm sure she's not trying to be a body builder, you don't need weights to get toned, what do you think the insanity program is about? It's using your body to tone your body. You guys are nuts.

aross001

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

This is a huge load of crap!!! Lift weight lift heavy! It is not a different game at all muscles do not know what gender you are. Please do not say this to another woman ever again. Look up strong lifts ask your doctor how heavy you can go and do it! You can also use your body weight but it will only take you so far.

I'll second that... ask your Doc to spell out a weight max and work with what is suggested. Personally, my Doc has ordered me to lift no more than 10 lbs because of my back injury so I do mostly cardio, situps, pushups, dips, etc.

Tylersfitness

You all are kind of attacking me lol... But I guess I didn't make myself very clear, I wasn't trying to be a chauvinist here and say women can't lift, my point is you can use your body and its weight in order to get tone. That's what I do... Geez.

joejccva71

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

You all are kind of attacking me lol... But I guess I didn't make myself very clear, I wasn't trying to be a chauvinist here and say women can't lift, my point is you can use your body and its weight in order to get tone. That's what I do... Geez.

This is the problem. If you go in with the "toned" mentality you will never achieve the body transformation goals you're looking for. I personally cannot stand the word "toned".

OP I also recommend that book "New Rules of Lifting for Women". It's good.

Tylersfitness

Ya know what lol... You're all right, im a terrible person for offering her any advice, ill be sure to delete my account here in the next thirty minutes and never speak a word again on this website.

LaurenRosePR

You all are kind of attacking me lol... But I guess I didn't make myself very clear, I wasn't trying to be a chauvinist here and say women can't lift, my point is you can use your body and its weight in order to get tone. That's what I do... Geez.

^ It didn't sound like he was attacking women to me. Body weight exercises are great (especially for beginners) and then you can add more lifting. Whether you are using an external weight or your own body, you are still lifting "weight".

Some people can't do very many push-ups, but the ones who can are usually in great shape. Just a thought!

BusyRaeNOTBusty

You all are kind of attacking me lol... But I guess I didn't make myself very clear, I wasn't trying to be a chauvinist here and say women can't lift, my point is you can use your body and its weight in order to get tone. That's what I do... Geez.

Or women can lift heavy weights, get strong and awesome and, oh yeah "toned".

joejccva71

Ya know what lol... You're all right, im a terrible person for offering her any advice, ill be sure to delete my account here in the next thirty minutes and never speak a word again on this website.

Can I have your stuff?

desiv2

I'm in the same boat, minus the disc problem. Kinda lost on where to start, and google searches have brought up all kinds of advice, but which to take? I'm going to look up that book!

Tylersfitness

Well go get awesome and toned, im glad you all are so empowered, i'll stick around and hear out the rest of the assault on me just for fun before I head out, I'm so utterly shocked at how seriously you all took my statement, shes been losing weight the last 3 weeks ive known her on here, her goals seemed to me to be to tone up and get fit, i gave her advice and you all attack me as if though I'm telling her shes a weakling who can't lift. Gym memberships and free weights cost money and not to mention time to get to, I was offering her simple advice that could save her time and money...

Tylersfitness

Haha, got cocky when you got fit didn't you.

lovecrystaljoy

hey i am starting a challange if you like to join its for the month of january http://www.myfitnesspal.com/topics/show/834392-insanity-january-challange

NaomiJFoster

Go to You Tube and look up the "Fitness Blender" series. Just type the name in. They have many many many strength videos for women using light weights, very light weights, no weights.

otrlynn

Please, please check with your doctor about what type of exercise is appropriate for you. Specifically ask about using weights or resistive machines. A referral to a physical therapist would also be helpful, so that he/she can show you how to train without further injuring your back. The advice you get here is only general, and could do more harm than good.

emtjmac

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html

morkiemama

The same authors of NROL for Women also wrote NROL for Life. NROL for Life has a more flexible program to take into account limitations (such as injury). I would pick that one up instead due to your circumstances. See if you can skim through it at the bookstore or at the library to see what it says about back injuries.

http://www.amazon.com/New-Rules-Lifting-Life-Muscle-Building/dp/1583334610

Quotes from reviews:

"The New Rules of Lifting for Life is targeted to the middle aged crowd, and those that may have a disability or weakness that prevents them from following the original program."

"I believe that The New Rules of Lifting for Life is well-developed and provides important information for adapting their original program to be less strenuous while achieving success for bodies that may not be ready for an intense lifting program involving squats and dead lifts. If you have an injury it is especially useful."

" I used to frequently develop foot and leg injuries from running (before I switched over to barefoot running) and instead of continuing to work out, I would just quit. There are several alternative methods in this book that would now allow me to continue a strengthening program even while injured."

"Also, the safety recommendations are extremely useful if you have any injuries."

Edited to Add: Also, please review any program with a doctor/physical therapist/trainer to assure that you can do it without injury. Everyone should be careful when lifting, but pre-existing issues should be treated extra cautiously. Good luck!

BellaFe

You all are kind of attacking me lol... But I guess I didn't make myself very clear, I wasn't trying to be a chauvinist here and say women can't lift, my point is you can use your body and its weight in order to get tone. That's what I do... Geez.

What is being "attacked" is the statement "weightlifting for women is a totally different game" It is not. You are incorrect. That is not an opinion it is just wrong.

Cait_Sidhe

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

What? Where on earth did you hear this? I lift heavy weights using the same lifting programs men use, as do a lot of my friends.

Basically my advice if you have a back injury is to educate yourself on proper form. "Starting Strength" by Mark Rippetoe is an excellent resource on lifting form. I learned SO much from this book. I also youtubed "Rippetoe form" and learned a ton.

Basic starting programs for lifting are:
New Rules of Lifting for Women
Starting Strength
Stronglifts

BusyRaeNOTBusty

No one is attacking. Just correcting misinformed opinions.

AlsDonkBoxSquat

It is a different game for women as far as weightlifting goes. You should skip the weights and just use your body as your primary tool. Pushups, shoulder emphasis pushups, crunches, squats, sit ups, and lunges would get you toned easily if you did a set of each for say 20 repetitions, 3 sets of each 3 days a week.

Ah yes, I see the drugs are finally working and making you . . . completely deluded! Why would you ever give any woman this advice? FFS, weight lifting for men and women isn't any different, what is different is their hormal balances rendering different results for the same type of work. Go get edumacated in such things before you start giving this sort of craptastic advice.