Going to start light weight training... advice!?

Congrats on the 40 pounds!

Sure weights can burn a few extra calories, but if calorie burn is the only goal, stick to cardio. The real benefit of lifting is that you get strong. Getting stronger is a great feeling. And you can keep most of your muscle mass in a deficit, or add more in a surplus.

I would advise not lifting light, but heavy. Light lifting will basically amount to a form of cardio. If you are after adding strength, you'll want to go for lower rep ranges, possibly a 5x5 program. Higher rep ranges (like sets of 10) will emphasis muscle growth over strength. You probably will not gain muscle size though if you are in a deficit (losing weight). That's why I would steer you toward something like 5x5. Look up Starting Strength or StrongLifts for an idea of what you could do.

You might get a lot of different answers on the question of whether to do lifting before or after cardio. I prefer only a brief cardio warmup if anything before I lift, basically so I have plenty of energy for lifting. I don't do much cardio, but if it is for any length of time, I would rather do it after lifting. Preferably, I would keep it light and just do it on a separate day. Keep in mind, my goals lately have been to gain some mass, so extended cardio is not my best friend, and your method may vary.

Good luck! Strength training is one of the most rewarding things you can spend your time doing at the gym. I highly encourage it.

Congratulations!!!

I am an avid runner (as you can see on my profile) and I believe in the power of cardio. However, for me PERSONALLY (everyone is different, don't forget that), strength training is the key to my weightloss and being able to reshape my body.

I'd suggest this 12 week, three phase program to help you get familiar with strength training. You can always stop or change it up to how you see fit but this will provide a basis to you strength training. It also has videos on how to do the exercises so that's helpful.

Jamie Eason's LiveFit trainer: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

GOOD LUCK in your journey!!!

Soooo I just hit my 40 pound weight loss mark... and ive been hearing a lot lately about how light weight training can help burn more fat and calories off rather than just doing cardio at this point in my journey... id rather start now before i platau and get upset haha...

What kind of weight lifting is best for building LEAN muscle? Should i do weights before or after my cardio?! or should i do them on completely seperate days?

Whats worked best for you? tell me your stories...

Congrats on the 40lbs loss!

It's great that you're interested in weights, they have lots of benefits. My advice would be to go heavy (heavy for you, as in lower reps, higher weight) As long as you can still maintain good form, that's a good weight.
Look into the basic compound lifts (squats, bench, deadlifts, rows, OHP etc) While they have a main muscle group that they focus on, they do incorporate several muscles from your whole body. More muscles used = higher calorie burn and better overall strength. This is in comparison to isolation exercises (bicep curls etc)

In terms of being lean (muscle is lean, there's no such thing as lean muscle vs fatty muscle) that would include a calorie deficit if you want to lose fat still. Keep up the lifting and you'll maintain your lean mass (muscle) possibly gain a little and look leaner when you reach your goal, because you wouldn't have lost muscle, which you would've done if you didn't lift. I say you may gain a little because generally it's really hard to build actual muscle tissue unless you're eating at least maintenance, but as a beginner it's possible. Even if you don't, you're still holding onto more, and getting stronger. Looking lean depends on body fat more than anything else.

In terms of which to do first, I'd prefer to do weights and cardio on separate days. If that's not a possibility then I'd choose weights first, purely because cardio first might knacker you out so much that your form is compromised. Plus I love to always be at my best when lifting. It depends where your priorities are really, cardio or weights?

Lift heavy, that is the best advise I can give.

Lift as heavy as YOU can lift. Gradually increase the weight as it becomes easier for you.

Compound lifts are a great full body workout. I only use compound lifts and would never go back to isolation training.

I have seen great results with this. I lost a good chunk of my weight with cardio alone but I was still flabby. I cut down on the cardio and added weight training and it has made a huge difference.

@ Stage14, Bigtaljay, Heidimightyrawr, Ashlee, Capt_apollo, BlueBombers -- I am SO happy to see people giving good advice on here! Yay!

I have no experience with NROLFW, but Starting Strength is awesome.

pick up and read the books "new rules of lifting for women" and "starting strength."

My advice exactly! (And if you don't like starting strength workout you can do what I did and do "Strong Lifts." (they seem to hate each other though lol)

=D
StrongLifts does nothing to develop power. If you're not planning on being any kind of athlete, you might not care. Rows are a silly exercise. 5x5 is a bit much when things get heavy. But mostly, I thought it was a complete waste of time to start with the empty bar.

And ya, it kinda bugs me that Mark Rippetoe (wrote Starting Stength), who has 35+ years of coaching experience and owns a gym, is thought of as in any way similar to Medhi (creator of StrongLifts), who is a guy who likes working out, and decided to try to make some money from the internet.

I reserve cardio for a plateau. I get what I want and need from lifting 3-4x's weekly. While the programs listed are good, don't limit yourself to "female" lifting programs. IMO, lifting is lifting. I would go to bodybuilding.com and find a solid beginner program to get started. I also wouldn't go light, pushing yourself each session will be how you see results.

Yes, bodybuilding.com is a great place to start. I just suggested the LiveFit Program because I have the link bookmarked on my screen and it's easy. But go there and check it out...

good luck!

bump for interest

pick up and read the books "new rules of lifting for women" and "starting strength."

QFT

This thread could have ended after the 1st post.