Ladies who lift.
Ghoulygirl
Posts: 10 Member
Hello all, Monday I am planning on starting a new diet and exercise routine and have decided to give lifting a go! I have been doing some research but find it a little daunting, so I thought I would come here for some advice. So ladies, how did you start out? What was your weekly workout regime, I want to lift to lose weight to begin with and once I am the shape I want to then add/tone, what is your diet? Do you follow a specific diet plan for your lifting? As you can tell I am a complete beginner so all and any advice would be great, I don't wanna hit the gym Monday and cause myself serious injury !!
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I do crossfit and thats how I started lifting. I think I definetely would have injured myself if I just tried myself at the gym. If there is a crossfit gym near you and you can afford it I would join. Everything is scaled which is great for people new to lifting.0
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New Rules of Lifting for Women is life changing. If you go to a gym, you can ask a personal trainer to show you how to do the lifts in it properly. I'd say it's a great place to start for a beginner.0
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My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.0
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Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
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I started with another fitness app, a dumbbell routine that's gotten me up to 20-25 pounds on most of the exercises. Next week, though, I'm moving on to NROLFW because I feel I'm finally ready for it.0
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Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?0 -
yopeeps025 wrote: »Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?
^This0 -
To lose wait whilst toning and strengthening my body I'm skinny fat at the moment.yopeeps025 wrote: »Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?
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If you are in fact skinny fat, maintenance calories+ whatever lifting program you choose= your goals.Ghoulygirl wrote: »
To lose wait whilst toning and strengthening my body I'm skinny fat at the moment.yopeeps025 wrote: »Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?
What is your definition of skinny fat?
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Ghoulygirl wrote: »
To lose wait whilst toning and strengthening my body I'm skinny fat at the moment.yopeeps025 wrote: »Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?
With the exception of "newbie gains", you're not going to gain much muscle in a deficit, but you will lose fat! Sounds like a re-comp is in order. Most eat at or about 250 below maintenance and lift.0 -
Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
Depends on your goals. If you still have fat to lose, you can lift at deficit, prioritising protein (and fat) in your diet to maintain lean mass. If you're happy with your weight, you could eat at surplus, prioritising carbs (and fat) to gain more muscle or eat at maintenance.
I, personally, didn't like the routine in NROLFW but the section on diet is quite sensible.
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52cardpickup wrote: »New Rules of Lifting for Women is life changing. If you go to a gym, you can ask a personal trainer to show you how to do the lifts in it properly. I'd say it's a great place to start for a beginner.
I second the New Rules recommendation. Also, there are a TON of lifting programs available on bodybuilding.com. They also have little 30-second videos that actually demonstrate how to correctly perform the lift. If you want a great starter program, check out Jamie Eason's LiveFit Trainer. Start light in the beginning so you can learn the movements the right way!0 -
yopeeps025 wrote: »If you are in fact skinny fat, maintenance calories+ whatever lifting program you choose= your goals.
What is your definition of skinny fat?
My BMI is 26, I'm 5ft 7" and weigh 164lbs I have very little muscle strength so it's all fat, problem areas being abdomen and thighs.0 -
I started with Stronglifts 5x5. It's pretty simple, just 5 different, basic lifts. It's a good place to start if you're a complete lifting newbie.0
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To lose weight while adding strength and toning my muscles.Liftng4Lis wrote: »yopeeps025 wrote: »Ghoulygirl wrote: »
Hiya, this is the one I've spent most of my time reading about. I'm most interested in this. But it's not to clear on diet...Liftng4Lis wrote: »My advice is to start now, not wait til Monday. Also check out strong lifts 5 x 5's.
What are your goals?
^This
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I've been lifting heavy for almost a year now. I got started by using just the bare bar and did stonglifts 5x5 for 10 weeks. I looked up everything I needed to know online, including watching form videos, lots of them. The most important thing for a beginner is learning form and consistently going back.
Just to prepare you: You will be really sore after the first day of squats. So sore you may find walking down the stairs a nightmare. This goes away. Once you are lifting 3 times a week, you get mild DOMS but nothing crazy.0 -
I started with another fitness app, a dumbbell routine that's gotten me up to 20-25 pounds on most of the exercises. Next week, though, I'm moving on to NROLFW because I feel I'm finally ready for it.
I have the book but I feel it's a little much for me starting out and a bit vague on how often to increase your weight (my memory could be off on the second one). I like Stronglifts because it's simple to follow. I plan to do it and then do New Rules later.0 -
I started out 5 years ago doing the machines. If I could start over I would have done body weight or freeweight. When I started again a few years ago I did dumbbells and barbells, basically just searching through exrx.net's database and choosing a random bunch of stuff, also copying people I saw at the gym. I also went like 5x a week doing the same exercises, which was a bad idea. And I think I did hypertrophy range without any purpose behind it and no tracking of my intake. When I got serious about things again this past summer I started off doing full-body 3x a week focusing on the core lifts (bench press, shoulder press, deadlift, and squat, and adding in something for upper back) and now I do upper/lower splits doing each main lift once a week but working each area twice a week. Very much how 5/3/1 is designed but without following that rep scheme since it's terrible for cutting.
You cannot tone your body. You can eat at a deficit to lose body fat and help better define existing muscle, or you can eat at a surplus to build muscle and then do a deficit to lose extra fat. If you are at a healthy weight right now I recommend eating at maintenance calories, benefiting from newbie gains, and picking either a bulk or cut once summer comes.0 -
Ghoulygirl wrote: »yopeeps025 wrote: »If you are in fact skinny fat, maintenance calories+ whatever lifting program you choose= your goals.
What is your definition of skinny fat?
My BMI is 26, I'm 5ft 7" and weigh 164lbs I have very little muscle strength so it's all fat, problem areas being abdomen and thighs.
I would think since you still want to lose weight eat at your calories deficit while you lift until your body fat is where you wanna be at.
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I just started lifting. So, I needed something for beginners. I can't afford a trainer but I have a gym membership. I am using Livefit Trainer along with the bodyspace app. The app provides me with everything I need, weekly workout schedule, reminders, excercise guide to help me figure out how to do each rep & use the machines when needed. I like it because it keeps me accountable. You can track all of your workouts which is cool, I can look back to see how much I lifted.
I used to avoid the weight area cause I had no idea what I was doing but I more confident now. I actually look forward to my workouts. I will warn you though that Phase 1 includes no cardio which freaks people out. And, the other Phases are more intense. I am enjoying it very much, it's fun! It also has a meal plan but I am not using it. Although, I did make one of the recipes, it was so good. Good luck to you. http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html0 -
I'm also starting StrongLifts 5x5 next week, as I've heard GREAT things about it. I'm always looking for new friends. Send me a FR if you'd like! :flowerforyou:0
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There are many, many ways to start. I started with Starting Strength, moved on to 5/3/1, then found my happy place with a combination between Bret Contreras' Strong Curves and the basics of Starting Strength.
As far as diet, make sure you're getting enough protein, make sure you're getting a good amount of micronutrients, and eat in a deficit. You probably won't lose anything significant in the first month because weight training ups your glycogen to repair muscles, but over the long haul, you will see a nice fat reduction. If you want to burn more calories, incorporate cardio. Optimal results happen with a combination of strength, cardio, stretching, and not-too-aggressive calorie deficit.0 -
I started with a set of workouts created for me by a personal trainer. Now I'm using a Strong Curves/Greyskull mashup. I would say just pick a program and try it for awhile. You might find that you like it or like parts of it or want to try something different. The core of most good programs are going to be very similar but the delivery/rep scheme will differ. I think you just have to jump in and then find what clicks for you (but give it enough time to figure out if the not clicking is just you getting used to working out or if you just plain old don't like the program.)0
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Thank you all for your replies.
I feel a little more confident and ready to begin now. 0 -
Ghoulygirl wrote: »Thank you all for your replies. I feel a little more confident and ready to begin now.
My perfect world is everyone does some sort of exercise. Bonus for weight training because I know how that changes body composition especially for women.0 -
52cardpickup wrote: »New Rules of Lifting for Women is life changing. If you go to a gym, you can ask a personal trainer to show you how to do the lifts in it properly. I'd say it's a great place to start for a beginner.
This.0 -
AmandaHugginkiss wrote: »There are many, many ways to start. I started with Starting Strength, moved on to 5/3/1, then found my happy place with a combination between Bret Contreras' Strong Curves and the basics of Starting Strength.
As far as diet, make sure you're getting enough protein, make sure you're getting a good amount of micronutrients, and eat in a deficit. You probably won't lose anything significant in the first month because weight training ups your glycogen to repair muscles, but over the long haul, you will see a nice fat reduction. If you want to burn more calories, incorporate cardio. Optimal results happen with a combination of strength, cardio, stretching, and not-too-aggressive calorie deficit.
Thanks for replying I found this really helpful. I think I am gonna aim for around 50-60 grams of carbs per days.0 -
tiffanylacourse wrote: »I'm also starting StrongLifts 5x5 next week, as I've heard GREAT things about it. I'm always looking for new friends. Send me a FR if you'd like! :flowerforyou:
Let me know how you get on 0 -
I also started with the New Rules of Lifting for Women, I eat TDEE-15% for a deficit and follow If It Fits Your Macros (IIFYM) http://iifym.com/iifym-calculator/0
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elsie_fair wrote: »I also started with the New Rules of Lifting for Women, I eat TDEE-15% for a deficit and follow If It Fits Your Macros (IIFYM) http://iifym.com/iifym-calculator/
This all the way0
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