Girls That Lift! (Hopefully one day)

I hope you don't mind me messaging in this group, or if its just for girls? Anyway, something I love doing is helping people with their fitness especially weights, and especially women and weightlifting (studied it as my thesis and huge believer in it!). There are no doubt lots of people that can give you great advice on MFP, im just putting it out there that if you have any questions, feel free to message me an ill answer them as best as I can, using my experience and most of all research based knowledge. Have fun!

ElleRogers wrote: »

Aw yah this is open to anyone @Allgoingtomakeit !! Sorry, the more the merrier. ESPECIALLY the knowledgeable, I have a feeling a lot of us have questions...speaking of, Last question....for today, where can I find the 5x5 program or the new rules of lifting for women @branlovesu @arditarose??

I think everything you need to know about 5x5 is online, just search the program and you'll get the site. I bought my copy of new rules at Barnes n Noble.

I use the app JEFIT to help guide my lifting. I can make my own workout. You can choose workouts by body type. It gives TONS of options for weight lifting and it shows you how to do the moves.

It's definitely best to focus on different parts of the body on different days. I lift chest/triceps, Abs/cardio, Shoulders/legs, and back/biceps/forearms.

As far as Protein shakes, I personally like protein shakes to help me hit my protein goals every day. you can find a good goal from IIFYM, but it's also often suggested to eat 1 g of protein per pound of body weight. I can't quite hit that yet because I'm still overweight, but i do try to make it at least 30% of my diet. Pre workouts are great especially on days that you're dragging. just be sure to take them right before your workout. I know they make my arms and legs tingle if I don't start my workout soon enough after taking it. BCAAs are also great before and after lifting to help with muscle recovery.

I also believe in heavier weights in order to build muscle. You're not going to get bulky if you're not in major training for some kind of sport or competition. But you will build muscle and it will help you burn fat more efficiently.

Don't expect results overnight. That's the hardest thing for me. I technically lose slower when I lift than when I do cardio, but at the same time I lose inches way faster! Just remember, when you lift, you need to feed your body. A 1200 calorie diet usually isn't best for lifting.
Eat To Perform is a great source to learn about diets for lifting. They have a Facebook page and are constantly posting awesome articles that explain why eating a higher calorie diet is actually better for you.

I hope the book i just wrote you helps. haha! I'm still learning, too. It's so much fun to research and try new things! Lifting is definitely worth it!

ElleRogers wrote: »

So quick question...how come when I add strength training it doesn't add to calories burnt for my tracking? I guess it's kind of messing with my head because I have weight to lose AND I want to be strong....my cardio counts towards calories for the day but not my weights? Haaaaalp!

The "strength training" exercise entries are really more for tracking your weights/reps, and they don't show any calories burned. However, if you search under the "cardio" section, there is at least one "strength training" option that you can add to your diary. Be careful with adding any of MFP's exercise to your diary and then eating those extra calories...because I think MFP overestimates the calories burned (some exercises are more/less accurate than others). I generally round down the time I spend in that exercise a little, and try not to eat back all the calories.

Same here I want to get into lifting, not necessarily body builder lifting lol but I want my muscles to be defined

Hi

Start out with compound lifts - as others have said Stronglifts 5x5, Starting Strength, NROLW - there are loads of them around. There's lots of evidence that this is the most efficient thing to do as a noob lifter (sure someone could come and slam all the linkees in if you need that evidence). There is a FAB women's 5x5 group on here

And check out this site aworkoutroutine.com/ - the most sense I have read.

Start lifting, start now, if you false start and change your routine to something that suits you better that's fine. Just find your thing and then stick with it. Consistency is the key. Keep plugging away.

You will lose weight if you are in a deficit because that's what your body is gonna do. It can't really do anything else. But you kinda need to get over the scales and get on with the measurements - they'll be your indicator when the scale isn't moving as quickly as you'd like. Good luck and have fun.

This is great information! I've gone from being intimidated by the weight machines to using them, feeling confident, and now I'm doing free weights that are pretty light.