Women's weight lifting..i know NOTHING!!
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bump.0
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Starting Strength
Stronglifts 5x5
NROL4W
If you are working out at home you'll have to buy some equipment to get started. Barbell, weights, bench, squat rack of some sort. Lifting heavy is the same process for men and women. Heavy is a relative term.0 -
If you want to burn calories, drop fat, and build muscle without being too bored and without a gym, try the Biggest Loser Cardio, Biggest Loser Power Sculpt, and Biggest Loser Bootcamp dvds. Between that, and running each day, I lost almost 60 pounds at one point, and was in the best shape of my life. Eventually I added on the gym, but if you don't have one, simple calisthenics and free weight work is a great, if not even better, alternative. I used to hate pushups and tricep dips and weight lifting, now I love it. I'm just getting back in the game now after being bedridden with Lyme disease and gaining a bunch of fat. There are MANY knowledgeable people on here, who know much more than me, but I think for an absolute beginner, it's a cheap (10 dollars per dvd, plus a set of two dumbbells, about 40 dollars total) way to get started and see results. It worked for me. ~Laci~0
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Here's some tips I learned from my high school gym class that won't require buying books, buying DVDs, or paying for a personal trainer.
Keep your back straight and your tummy tight. Watch yourself in a mirror while you lift to make sure you're not leaning to one side. Correct your stature when you feel the need. If something twinges, stop.
Breathe.
Do a set number or repetitions and sets. Example: If I did 3 sets of 10 repetitions, I would end up doing 30 curls (or whatever). Pause for a few seconds between sets.0 -
Someone please tell me about it and everything i need to know, i have been seeing it on here for a while all these women talking about lifting and heavy lifting and strength training but i dont know anything about it. Im sorry if this seems like a stupid post but i would really like to add some muscle on top of losing fat. I dont want to get huge and way bulked up just fit and lean. So what all do i need to know where should i start what kind of lifting do i do im literally a blank slate when it comes to this subject im new to working out as it is...but with lifting weights all i can think of is bench pressing and bicep curls haha
Unless you're planning to take steroids you won't "bulk" up. It's not in the female hormones to bulk. Since you are a beginner here are a few links to help you get started:
http://www.niashanks.com/2011/12/11-beginner-strength-training-tips-women/
http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/
http://www.shape.com/fitness/workouts/easiest-strength-training-plan-ever
http://www.gymjunkies.com/beginners-workout-plan/
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
http://www.livestrong.com/article/110864-beginner-weight-training-women/
Take it slow and don't try to over do it...remember it isn't a race and there is always the next workout; you do not have to try to fix everything in the first workout. This is a common mistake by beginners and advanced alike; they overdo a workout and then they can't move for a week. Don't do that! Take it slow...the weights will still be there the next time.
Edit - I do have a lot of my own workout routines if you're interested. I've been training for about 23 years...I will say I wasn't always as slim as I am now, though. I am married to a chef.
Thanks for the links, I just started strength training and these are great!0 -
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I've trained quite a few people and I'd say to start out, do a simple full body workout, every other day. It's good to get your core lifts down before doing other stuff. As simple as it gets when ya begin is what your looking for. A very good sample is:
Bench press- 3 sets of 10 reps.
Squats- 3 sets of 10 reps.
deadlift- 3 sets of 10 reps.
barbell row- 3 sets of 10 reps.
I honestly wish that I'd began doing this because it hits all 4 core lifts which combined, hit all muscle groups and since they're compound lifts, it burns a lot of calories. Just be careful and focus on form, not the weight!
nice0 -
Any Good Beginner Routine:Lift Like a Human, Look Like a Better Looking Human0
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I would suggest bodybuilding.com
They have different programs that are printable so you can track your progress...they also have demos of the workouts since you're new to it.
That's what i use and I've noticed huge differences than my normal strength routines.0 -
Watch yourself in a mirror while you lift to make sure you're not leaning to one side.
This entirely depends upon the exercise you're doing. Many, including deadlifts and bent over rows, you can't look in the mirror with proper form. So, yes, looking in the mirror is often OK, but make sure you look in the mirror without any added weight and don't look if it sacrifices your form any. In those cases, get someone that can honestly critique you to take a look. Or, record a video of yourself doing the move(s) with no or minimal weight and critique yourself.0 -
dont lift like a girl, LIFT LIKE A MAN
^THIS^0 -
I got this video at the library. It doesn't start you out with anything too awfully heavy and I built up fairly quickly from it. But, I liked that it taught you the form and technique for a basic routine... both for the lifting and the counter balance stretching in between.
http://www.amazon.com/Shaping-Up-With-Weights-Dummies/dp/B0006GAORC/ref=sr_1_1?ie=UTF8&qid=1355431844&sr=8-1&keywords=shaping+up+with+weights+for+dummies
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I would suggest:
a) get a personal trainer,
b) buy a book, or
c) buy a dvd0 -
go read New Rules of Lifting for Women...its a great start
basically, we lift the same as men (gasp!--shocking i know). Our genetic make up is such that we won't get bulky, only lean and HOT!0 -
Thank you everyone for the advice, links and information I will start looking into it all and start getting some equipment for home since i cant go to a gym But id rather start at home anyway...lol0
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bump0
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Bump0
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Get a copy of the book, "The New Rules of Lifting for Women: Lift like a Man, Look Like a Goddess." You can buy it online. I actually checked it out at my local library. It is a wonderful starting point.
I would start with this or a personal trainer for a couple of months. I would not just try to do things yourself and make up your own program.0 -
BUMP! This is very informative0
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I'm going to look into a lot of these things too. I'm intimidated by the weights at my gym and maybe with a program I can ease into it easier!0
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