Want to lose 5-10 lbs and 5% body fat

stonel94

So these are my goals, more important is the body fat so if I don't lose 5-10 lbs but do lose 5% body fat then I would be happy still.

I'm gonna go with the navy calculator for my BF% which is 25% others said 23% so I'd rather start with a higher number so I have somewhere to go. So...I eat a lot of protein, I do cardio, currently I don't have access to weights (for another 10 days till i go back to school and a gym) so I can't really do weights, and I eat mostly healthy fats, but I do have to have something sweet every day or I will go off track. So..basically, my issue is, in the past when I do weights I gain a lot of muscle but like i bulk up, like my arms and legs get huge, and my abs and inner thighs are still soft... and I don't like that, I want lean arms, i like my legs now except for the inner thigh, but I don't want them to super bulk up, and I want a firm middle section. I'm at a perfectly healthy weight, but I'd like to weigh a little less. I have hypothyroidism so I don't know if this has something to do with my weird gaining of muscle yet not toning...
So: advice, what machines or weights do I use, how many reps, how often, should I do like my max weight or do lighter weight, help pleaseee

SToast

I'm kind of a beginner too but I've heard that if your legs tend to bulk up you should not use weighted machines. Use running or elliptical to slim and tone. Also "floor work" for your inner thighs with your body as resistance seems to work for me.

BUT I know there are a lot of heavy lifter women on here who swear by heavy lifting for legs so hopefully someone will chime in. You sound like you are in the exact same boat I am in. But, like I said, the floor work has done wonders for my thighs.

stonel94

what do you mean floor work? like unweighted exercises like leg lifts and squats and stuff?

I'm more worried about my abs then the rest of my body and I mean sometimes I use the ab machine at the gym, but other than various types of crunches, leg lifts, bicycles, all those things idk what to do, and those don't seem to work too amazingly

SToast

Yeah like leg lifts, side raises, side planks, scissor lifts. The kind of stuff that's in those old late '80s early '90s cheesy workout videos . It's the only way I found to slim my inner thigh.

trogalicious

Take look at this: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Then think again about body composition, being all bulky, etc.

thescrumisfun

You're not going to bulk from lifting! Garsh.
I use this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 It is truly very simple.
But once you have access to a gym, LIFT. Something with compound exercises like StrongLifts 5x5 or New Rules of Lifting for Women. Good luck .

trogalicious

Also, you can't spot reduce. Your body is going to lose fat wherever it decides to.

SToast

http://www.youtube.com/watch?v=5Wjz6lGslo4

I did this today and holy crap you feel it! That may be the best inner thigh workout I've done.

WhoIsAmber

After you lift weights, for a few days (or sometimes even up to a week and a half!) your muscles will appear bigger than they really are. I think bodybuilders refer to this as "the pump." It's basically your muscle swelling because white blood cells are rushing to the area to repair the damage* as well as fluids carrying nutrients and enzymes to repair your muscle. All that stuff flooding into your muscle makes it swell and appear larger than normal.

If you were working out, full body, with weights regularly, your muscles will likely stay swollen, giving you the "bulky" appearance.

If your muscles aren't big right now, you didn't gain any muscle mass. If you had gained muscle mass, your muscles would still be big, even a year later.

Women aren't capable of naturally gaining the "bulky" muscle mass they think they'll get if they lift weights, thinking they'll look like a female competitive bodybuilder. Most competitive female bodybuilders are taking steroids and growth hormones, which makes them able to gain more muscle mass than an average woman just lifting weights normally.

* Every time you lift a weight your body isn't used to, your muscle tears and your body has to rebuild your muscle to be stronger so it can lift that weight easier next time.

stonel94

So...should i do like an Ab and back day, and then a leg and butt day or something? and for how long, like most of the videos last 5-10 mins per muscle group, is that the right amount of time?

trogalicious

So...should i do like an Ab and back day, and then a leg and butt day or something? and for how long, like most of the videos last 5-10 mins per muscle group, is that the right amount of time?

You're not going to bulk from lifting! Garsh.
I use this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 It is truly very simple.
But once you have access to a gym, LIFT. Something with compound exercises like StrongLifts 5x5 or New Rules of Lifting for Women. Good luck .

This is the best advice that you can get. NROLFW or Stronglifts. I've started SL 5x5. After a month and a half or so in, I'm cutting BF% and getting a lot stronger. Not bulky.

stonel94

This is the best advice that you can get. NROLFW or Stronglifts. I've started SL 5x5. After a month and a half or so in, I'm cutting BF% and getting a lot stronger. Not bulky.

I ordered the book, but until then I have some light free weights (3 lb, 6 lb, and 8 lb) so I will start doing some exercises with those, i just want to know how long I should work out for? for just the weights...

bearwith

I am same as you. I want to lose a stone and currently have 41% body fat. I want to lose about 10 pounds and to reduce my body fat.

Good luck

trogalicious

It isn't based on time. It's based on how many reps are done. I currently do 5 sets of 5 reps each of bench/overhead/squat/barbell row and 1 set of 5 deadlifts. That's just a guide.

thescrumisfun

Yup, StrongLifts and NROLFW takes however long it takes you to complete the sets. Also, as a heads up, if you're new to these types of exercises, don't use the Smith machine!! Have someone show you proper form with free weights. It is truly worth it.

victoriannsays

Ive lost tons of inches and body fat with just doing body weight training. I know lots of people here on MFP are getting fabulous results with heavy lifting with programs like strong lifts.. but Im getting great results with just my own body weight.

Althought I am interested in getting stronger and will begin a lifting program in the near future.