Females only - lifting/weight training results?
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Thank you again for all of your advice!! I've taken it seriously, went out and bought new rules of lifting for women and have researched the ICF 5x5 and am starting today. Thanks to all of you, I'm less concerned about the scale and realize that to get the body I want, it's only done by lifting. I'm down 68 lbs in total and I feel great but I don't look strong. Nuff said ! xo3
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leecha2014 wrote: »Thank you again for all of your advice!! I've taken it seriously, went out and bought new rules of lifting for women and have researched the ICF 5x5 and am starting today. Thanks to all of you, I'm less concerned about the scale and realize that to get the body I want, it's only done by lifting. I'm down 68 lbs in total and I feel great but I don't look strong. Nuff said ! xo
Great!0 -
arditarose wrote: »amelialoveshersnacks wrote: »Hi ladies! Stats: Cw 75kg, tw 65kg +strength, h 168cm, 39yrs.
Whilst I have been using weight machines, since I joined the gym last September, I have not been consistent. Given that I am so close to my target weight, having lost 20kg already. I thought it was time to start focusing more on building strength. As in, be alot more consistent e.g 4x a week instead of 2x. I am also doing c25k (on wk2 now).
Just to recap, I still want to lose fat, not fussed about the pace, I want my clothes to be my scale. Should I eat at maintenance if I'll be doing weights 4x a week? I intend to do
leg press - 40kg (3 sets of 8),
leg curls s.a.a
Hip abductors 23kg (3 sets of 8)
chest press 20kg (3 sets of 8)
shoulder press 15kg (3 sets of 8)
low row 20kg (3 sets of 8)
assisted chin ups
Elliptical, bike, rower, stair master and of course treadmill for cardio.
Thanks in advance for your help. Any constructive opinions welcomed
First, you should do a set program that focuses on compound lifts with the barbell: SL 5x5, New Rules of Lifting, Starting Strength, Strong Curves-etc. Do a real program
If you have a lot of fat to lose, continue in a deficit. If it's just a little and you think you're ready for a recomp, bump to maintenance.
I totally agree! Strong Lifts is the way to go if you want to get maximum results.1 -
Hello Ladies! Have another question for you. I would like to do more weight lifting in my home gym vs my gym. I go to the gym alone and really feel that I should be going with a friend to have as a spotter when lifting, especially heavy. Until then, I have a home gym and like the option to use either. Now, I need more weights and was thinking of purchasing the powerblocks since it saves space etc however, it's $500 so I want to make sure this makes sense. The routine I'm following uses a barbell so I would need to use Dumbbells instead, do you think I could get just as good of a workout using Dumbbells? Thanks0
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I started with dumbbells and this was really helpful:
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1
I will say that I only started to be satisfied with my results when I switched to the barbell, even though I much prefer working out at home.0 -
scrittrice wrote: »I started with dumbbells and this was really helpful:
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1
Thank you!
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leecha2014 wrote: »Hello Ladies! Have another question for you. I would like to do more weight lifting in my home gym vs my gym. I go to the gym alone and really feel that I should be going with a friend to have as a spotter when lifting, especially heavy. Until then, I have a home gym and like the option to use either. Now, I need more weights and was thinking of purchasing the powerblocks since it saves space etc however, it's $500 so I want to make sure this makes sense. The routine I'm following uses a barbell so I would need to use Dumbbells instead, do you think I could get just as good of a workout using Dumbbells? Thanks
I go to the gym alone too. I lift as heavy as I can without a spotter. When I am with my trainer I push that extra bit because she will spot - when I am alone - which is 95% of the time I just go as much as I can. I use the squat cage - that has those stopper bars on it so that if you do crumple beneath the weaight you won't get hurt. Never happend to me though - I listen to my body!0 -
Question im in the 5x5 program i do mon. Wed. Fri. I missed yesterday could i just go ahead nd get it in today nd still go tomorrow so i dont miss a workout0
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Question im in the 5x5 program i do mon. Wed. Fri. I missed yesterday could i just go ahead nd get it in today nd still go tomorrow so i dont miss a workout
I would not. I would just skip today and go tomorrow or go today, then skip tomorrow. Since 5x5 is a full body workout, it is not good to do it back to back since the muscles you worked wouldn't get a rest (which is when they repair themselves).2 -
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Thanks i knew better i just needed more imput to decide thanks again0
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I'm not nearly at my goal yet but for bigger girls that wonder if weights will actually help them lose here's some of my progress pictures :-) I'm down 25lb and over 30". I've lost almost 10" off my tummy alone. I lift 3 days a week, stay active with my kids the rest of the week and track my macros. Second picture was after 3 months. I've been lifting for 4.5 months now, I'm down 3 pants sizes, went from 2x tops to a regular xl.
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@raisingcropsandkids Thank you for posting ! Your transformation is amazing and very inspiring to me as I am one of those " bigger girls ". You are killn it !!!!
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Holy bleep!!! Awesome work @raisingcropsandkids0
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raisingcropsandkids wrote: »I'm not nearly at my goal yet but for bigger girls that wonder if weights will actually help them lose here's some of my progress pictures :-) I'm down 25lb and over 30". I've lost almost 10" off my tummy alone. I lift 3 days a week, stay active with my kids the rest of the week and track my macros. Second picture was after 3 months. I've been lifting for 4.5 months now, I'm down 3 pants sizes, went from 2x tops to a regular xl.
@raisingcropsandkids you are killing it and you are doing great!! You shall persevere!! Great job!!
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Thanks @pwrfl1 @mrsfitzyv8 @getitamb
I'm getting there! The first month the scale didn't move at all but I was losing inches, and it's just gotten better and better!1 -
WOW, you girls are amazing and inspiring! Well done.
I've started Jamie Eason's LiveFit a month back and since I heard so much good things about heavy lifting, I would like to switch to training with the barbell. But I am still too weak to lift a barbell!!!!
Any ideas and recommendations?
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FitChick_40 wrote: »WOW, you girls are amazing and inspiring! Well done.
I've started Jamie Eason's LiveFit a month back and since I heard so much good things about heavy lifting, I would like to switch to training with the barbell. But I am still too weak to lift a barbell!!!!
Any ideas and recommendations?
You can start with dumbbells for most exercises until you get the strength to lift it. You can do goblet squats with kettlebells or dumbbells, deadlift, bench press, overhead press with dumbbells. Also, most gyms have lighter barbells (10 kg/20 lbs) or fixed weight barbells you can start with.
Take your time learning the correct techniques, then enjoy the great newbie gains! You'll be lifting that oly barbell in no time!0 -
Took a picture in the gym last night. Stars and lighting must've aligned perfectly because my arm looks so #swole here.
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You can start with dumbbells for most exercises until you get the strength to lift it. You can do goblet squats with kettlebells or dumbbells, deadlift, bench press, overhead press with dumbbells. Also, most gyms have lighter barbells (10 kg/20 lbs) or fixed weight barbells you can start with.
Take your time learning the correct techniques, then enjoy the great newbie gains! You'll be lifting that oly barbell in no time!
Thank you!0
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