toned, ladies, six packs, lifting weights advice?

XLMACX
XLMACX Posts: 346 Member
in Health and Weight Loss
Hi,

I Was wondering if anyone can help me I'm female 5ft 8.5"' 11st 3lb my target is 9st 7lb. I would like to get more in to weights/lifting as I hear and see some great results but I don't know really were to start! I'm not wanting to bulk up just be really really toned and have very very slight 6 pack just so you can see my abs a little not a too much I don't like that personally.

I have got down too 9st 10lb before doing weight watchers but was not really happy with my body, I use to run around 20mile per week maybe more back then but that was all, this time round I'm doing more variety to my work outs kettlebells once a week, lots of power walking , hit class and body pump once a week as well as 1hr session at gym using variety of cardio equipment.

I'm hoping by getting to my goal weight using weights/lifting this time I may feel happier with my body.
I stick closely to my macros which is low carb high protein but I do like the odd chocolate bar wine ect my diet is very balanced I don't want to cut anything out I'm just wanting people's best tips to get more muscular and toned?? As I say I do bodypump once a week but what over weights should I be using I do have a gym membership but feel intimidated going in the side were all the men are on the weights lol but I will give it a try if I know what to do in there!

Will lifting make the scales stall/ go up I would find this REALLY discouraging so if so maybe I should get a little closer to goal then start lifting?

Thanks in advance.

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    weight loss is from your diet not weight lifting.

    Weight lifting + adequate protien is to preserve as much muscle mass as you can so the weight you lose is mostly fat.

    You won't bulk as a woman

    If you are going to start weight lifting then expect some water retention etc in the muscles and you may see the scale go up, that is due to new exercise and it can last from 2-6 weeks.

    If the scale weight is gonna make or break you...get over that if you want to lift. Even after the initial water/glycogen stores are taken care of you continue to have that happen to a degree.

    Take measurments and pics, concentrate on building strength and the number on the bar going up not the scale going down.

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    ETA: let me say again weight loss comes from your diet...weight lifting is exercise which is for health.
  • XLMACX
    XLMACX Posts: 346 Member
    Thank you.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I'm not wanting to bulk up
    just be really really toned and have very very slight 6 pack just so you can see my abs a little
    Not gonna get bulky, it's very, very difficult for women to become bulky from lifting heavy - we just don't have the testosterone for it!
    just be really really toned and have very very slight 6 pack just so you can see my abs a little
    Generally when people say "toned" they mean they want to see a little definition and be firm and fit looking, much like having a "slight 6 pack" - in both cases, the recipe is fat loss, which comes from eating at a small calorie deficit. Lifting weights, or some form of resistance training in the process is good for keeping those lean muscles you're trying to reveal while losing the fat layer on top. :smile:

    I agree with Stef on measurements and photos over scale weight for progress, and checking out the links for Stronglifts and the Nerdfitness story on Staci - one of my big inspirations right there.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    I'd also recommend getting the Starting Strength book. It has the original 3x5 program (which appears to be what Stronglifts 5x5 ripped off). But, the reason it's so good is that it goes into great detail about form. Form is so important, especially when you get to the higher weights.

    You'll be surprised how much the full body workouts will rip you up -- all from 3-4 exercises. For example, I alternate between squats, press, deadlifts, dips for one work out and squats, bench, pull-ups and back extensions for the other one -- with increasing weight each work out. Just remember to leave at least one rest day in between such workouts to get the most out of your efforts.
  • agent99oz
    agent99oz Posts: 185 Member
    If you are wanting to start a lifting program does your gym have free access to a personal trainer? If you have never lifted before it is really really important to get this right - I see so many women at the gym who lift poorly or don't know what they are doing and are afraid to ask. Don't be :smile:

    I also did WW for many years but I was skinny fat - skinny but NO muscle. There are heaps of books/programs you can do BUT unless you have good technique you will lift poorly

    So if I was you I would firstly inquire at your gym and see if you can get a trainer to give you a basic split program. Upper and Lower body split program. I would set my week up so I lift one day then HIIT the next - 20 mins run, then lift the next day then HIIT etc etc etc. 5-6 days a week.

    If I was to suggest a very simple program I would say Body for Life - the book has easy to follow pictures in there if you are too afraid to ask the PT's :smile:

    I wish I could put on more muscle so bulking up is really really hard, unless you are a genetic freak - has taken me YEARS to get muscle definition and I lift heavy

    Good Luck

    D

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