weight lifting?

arinanag
arinanag Posts: 2 Member
in Health and Weight Loss
Does anyone have any ideas on how to weight train for serious results? I'm particularly interested in toning my glutes and abs.

Replies

  • jstout365
    jstout365 Posts: 1,686 Member
    I think the popular thing on here is New Rules of Lifting for Women (NROLFW). Plenty of posts about it and Stronglifts. I would just suggest you look into strengthening your whole body not just glutes and abs for balance.
  • arinanag
    arinanag Posts: 2 Member
    Thanks!
  • bms34b
    bms34b Posts: 401 Member
    I love love love NROLFW. As someone who hadn't lifted since PE, I think it's a great way to understand what it's about and get into it.
  • jesz124
    jesz124 Posts: 1,004 Member
    Google is your friend ;-)
  • lilteeraw
    lilteeraw Posts: 261
    just bought that book(:
  • Eve1972
    Eve1972 Posts: 297 Member
    The "New Rules" peeps have a new book just out called "New Rules for Lifting Supercharged" It's a really goof read, and the program sounds pretty cool!
  • trogalicious
    trogalicious Posts: 4,584 Member
    I think the popular thing on here is New Rules of Lifting for Women (NROLFW). Plenty of posts about it and Stronglifts. I would just suggest you look into strengthening your whole body not just glutes and abs for balance.

    These are the two that I see pop up. I've been doing stronglifts and loving it.
  • NDgal
    NDgal Posts: 3 Member
    I recommend P90x as it really helped me with form and what kind of weights to do. It has aerobic activity and yoga as well. Over all great fitness program and really was a great weight lifting training
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Other what was suggested... a program like strong lift 5x5 or beginner lift 5x5 are great. If you workout at home and dont have massive equipment, i like p90x... and the calorie deficit is what provides the massive results. Weight training helps retain the muscle and strength increases. Btw, have a moderate deficit (20% less than tdee) so you dont encourage muscle loss. And adjust macros to around 35% carbs 40% protein and 25% fats.
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    Other what was suggested... a program like strong lift 5x5 or beginner lift 5x5 are great. If you workout at home and dont have massive equipment, i like p90x... and the calorie deficit is what provides the massive results. Weight training helps retain the muscle and strength increases. Btw, have a moderate deficit (20% less than tdee) so you dont encourage muscle loss. And adjust macros to around 35% carbs 40% protein and 25% fats.

    Careful with macro suggestions--for instance, I can only eat up to 25% of my cals from protein because I have dibetes insipidus. You've gotta know the whole story before making blanket recommendations.

    ETA: I personally do 30% carbs, 45% fat, and 25% protein
  • pspetralia
    pspetralia Posts: 963 Member
    Other what was suggested... a program like strong lift 5x5 or beginner lift 5x5 are great. If you workout at home and dont have massive equipment, i like p90x... and the calorie deficit is what provides the massive results. Weight training helps retain the muscle and strength increases. Btw, have a moderate deficit (20% less than tdee) so you dont encourage muscle loss. And adjust macros to around 35% carbs 40% protein and 25% fats.

    Careful with macro suggestions--for instance, I can only eat up to 25% of my cals from protein because I have dibetes insipidus. You've gotta know the whole story before making blanket recommendations.

    ETA: I personally do 30% carbs, 45% fat, and 25% protein

    The macros psulemon suggested are pretty typical. Obviously if you were a unique case you would need to adjust. It is on the OP to take the suggestions and tweak them based on her unique needs.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    something simple like a 5x5 program would work great.

    squatting frequently had a dramatic effect on my hamstrings and glutes.
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    Other what was suggested... a program like strong lift 5x5 or beginner lift 5x5 are great. If you workout at home and dont have massive equipment, i like p90x... and the calorie deficit is what provides the massive results. Weight training helps retain the muscle and strength increases. Btw, have a moderate deficit (20% less than tdee) so you dont encourage muscle loss. And adjust macros to around 35% carbs 40% protein and 25% fats.

    Careful with macro suggestions--for instance, I can only eat up to 25% of my cals from protein because I have dibetes insipidus. You've gotta know the whole story before making blanket recommendations.

    ETA: I personally do 30% carbs, 45% fat, and 25% protein

    The macros psulemon suggested are pretty typical. Obviously if you were a unique case you would need to adjust. It is on the OP to take the suggestions and tweak them based on her unique needs.

    Absolutely, that was my point, you just said it more eloquently :-)
  • gsager
    gsager Posts: 977 Member
    I'm doing Jamie Eason's 12 week plan on Bodybuilding.com. I always lift just doing something a little different and it's whipping my *kitten*!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Other what was suggested... a program like strong lift 5x5 or beginner lift 5x5 are great. If you workout at home and dont have massive equipment, i like p90x... and the calorie deficit is what provides the massive results. Weight training helps retain the muscle and strength increases. Btw, have a moderate deficit (20% less than tdee) so you dont encourage muscle loss. And adjust macros to around 35% carbs 40% protein and 25% fats.

    Careful with macro suggestions--for instance, I can only eat up to 25% of my cals from protein because I have dibetes insipidus. You've gotta know the whole story before making blanket recommendations.

    ETA: I personally do 30% carbs, 45% fat, and 25% protein

    The macros psulemon suggested are pretty typical. Obviously if you were a unique case you would need to adjust. It is on the OP to take the suggestions and tweak them based on her unique needs.

    Absolutely, that was my point, you just said it more eloquently :-)

    And that is why i always say around.. but generally those macros will allow you to hit 1g of protein and. 35 g of fat per lb of lbm. Obviously, if you have special needs a person would know not to alter the macros.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    NROLW is a good program. I decided it wasn't right for me because it got a little too fussy and time-consuming. Even though I've been lifting a while, I'm going to begin a Starting Strength program in the next few days. It looks so much simpler.
  • queendeej
    queendeej Posts: 214 Member
    I read New rules of lifting for women but I'm completely unfamiliar with strength training and needed more guidance. I got Chalean. Extreme two weeks ago and have been happy so far. I feel stronger already if that's possible;)

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