Strength ??? Heavy Lifting?? What should I do next?

safetyqueen25 · March 2014

Ok, I am hoping for some advise if possible please. I have just finished Insanity which was great but flared up an ongoing hamstring injury which I really need to sort out once and for all. I suspect/fear this will mean resting so no cardio burns for me. Which just kills me : / I hate hate hate being injured!!!!!!

After Insanity I still have some problem areas that I want to improve on, however there are other areas of my body that I don't want to change anymore. We all know you can't spot reduce fat so I guess what I am looking for is ideas to reduce body fat so the muscles are viewable, I have read that heavy lifting could achieve this but I've literally no idea where to start. I understand

I want to tone my triceps as I still have a bit of a bingo wing thing going on : / and to a lesser extent biceps.

My lower back and what us girls refer to as bra fat. And my abdominals.

My obliques, shoulders and chest are all at a point I am happy with, my collarbone in particular is quite visible and I really don't wanna look boney there, just a personal preference, no offence intended. : )

Looking for advice, bearing in mind that lower body workouts and cardio may be out for a while - I know this will hinder things because cardio is essential but I know I can build that up again once healed.

Thanks in advance.

SezxyStef · March 2014

You can't spot reduce really.

A good compound lifting program that is progressive load will give you what you want to a degree...but it will continue to work on the areas you might not want to work on but you can't spot reduce really.

But since you can't do lower body atm you can work on Bench presses, Over head presses and other arm exercises...assisted chinups and dips etc.

as a note Cardio is not essential.

SunofaBeach14 · March 2014

You get rid of fat by eating at a calorie deficit. You retain muscle in a deficit (and lose more fat) by eating sufficient protein while strength training. In combination, those two will ultimately give you the "toned" look you seek.

As for programs, there are several for weightlifting, such as "Starting Strength," "Stronglifts" or "The New Rules of Lifting for Women." Read one, study form, get on bodybuilding.com or youtube.com (at least the videos from reputable trainers such as Rippetoe and Wendler) to help study videos on form, and get started.

Cranquistador · March 2014

^ what they said

safetyqueen25 · March 2014

Thanks for your advice : ) You're absolutely right I know, can't pick and choose where to reduce fat, it is frustrating to have places where I can't really afford to lose weight but that is where it keeps coming off of! That's just the way it goes I suppose.

safetyqueen25 · March 2014

You get rid of fat by eating at a calorie deficit. You retain muscle in a deficit (and lose more fat) by eating sufficient protein while strength training. In combination, those two will ultimately give you the "toned" look you seek.

As for programs, there are several for weightlifting, such as "Starting Strength," "Stronglifts" or "The New Rules of Lifting for Women." Read one, study form, get on bodybuilding.com or youtube.com (at least the videos from reputable trainers such as Rippetoe and Wendler) to help study videos on form, and get started.

Thank you, I'm going to look up those titles now : )

BusyRaeNOTBusty · March 2014

Thanks for your advice : ) You're absolutely right I know, can't pick and choose where to reduce fat, it is frustrating to have places where I can't really afford to lose weight but that is where it keeps coming off of! That's just the way it goes I suppose.

I understand. For some reason my chest gets almost skeletal long before I'm happy with my thighs. Not much can be done.

And yes, I second Starting Strength, New Rules or Stronglifts. There's a woman's group for Stronglifts here that has a really good summary of the program. But it's a full body program that includes a lot of lower body. Have you seen a doctor or physical therapist for your hamstring?

Galatea_Stone · March 2014

Thanks for your advice : ) You're absolutely right I know, can't pick and choose where to reduce fat, it is frustrating to have places where I can't really afford to lose weight but that is where it keeps coming off of! That's just the way it goes I suppose.

Once it comes off of your collarbone area, you're not going to continue to lose fat there. I lost fat there first, and even at 50 pounds overweight, I could see my collarbones. It hasn't changed much since I lost the rest of the weight. In fact, if you bench press and do other chest exercises (dumb bell flys), you will probably fill out a little there. Not appreciably, but you won't look like a skeleton, I can promise that.

emilyc85 · March 2014

Hi!! I just wanted to let you know that I am doing New Rules of Lifting for Women, and LOVE IT!!! My first month and a half I am about 7 pounds down, BUT I am 10 inches down!!! My biggest losses being my arms, hips, and stomach

A bit of a warning though, it took me a couple of reads on the work out program to figure what in the hell they were wanting me to do

It is a bit confusing at first

But I have heard other great results on NROLFW, and then A lot of people like Stronglifts 5x5 because it is simpler by far

Another reason I like New Rules is because each Stage is bout a month-2 months long and it switches around and I am not bored.

Research and find what works for you. As far as your injury goes, let it heal. I would think that you can do upper body exercises while you let your leg heal, but a lot of lifting programs are bases on full body moves like the deadlift and squat so be prepared.

Good luck to ou in your continued fitness goals!!

Strength ??? Heavy Lifting?? What should I do next?

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