Lifting to lose 15 pounds girls what is a good routine
heather0709
Posts: 110 Member
Besides cardio I do a ton of walking since I have 4 kids one is a 2 month old so I'm super busy! I HATE waisting time on treadmill at the gym since I have not much of time for the gym anyway. I figure 20 mins of running and incline alternating on treadmill maybe 25 minutes then 45 of weight training. I need a lot of toning. I already lost 32ish pounds my mini goal is another 15 pounds. What is a good routine for lifting, I do weight machines at the gym and I have my own weights at home. For the gym what is a good amount of time to take to do weights? Thanks
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Replies
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Personally, I like stronglifts 5x5 and strong curves. Stronglifts takes about 30-40min. per workout. There is also a thread about finding your favorite lifting routine somewhere...The basic idea is to pick an established program and follow it as written, progressing in weight or volume.1
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Do u think I could lose 15 pounds with just weight lifting and some cardio. Like I said I don't got time to do 40-50 mins on treadmill, I could sometimes alternate, but I get about 11k steps just from being a busy mom.0
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Where would the thread be?0
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The thread is in the Gaining Weight and Bodybuilding section. "Which lifting program is best for you".0
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heather0709 wrote: »Do u think I could lose 15 pounds with just weight lifting and some cardio. Like I said I don't got time to do 40-50 mins on treadmill, I could sometimes alternate, but I get about 11k steps just from being a busy mom.
You can do one of those programs in a deficit and of course you'll lose weight. The best part is, if you have a sound lifting program and get a good deal of protein, most of that "weight" will be fat. You will retain more muscle and it will show...that is "toning".2 -
Most of my weight is in my legs and just pregnancy weight. I was 112 before I got pregnant in april, I was at one point 109 then went to 112 I was very under weight0
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heather0709 wrote: »Most of my weight is in my legs and just pregnancy weight. I was 112 before I got pregnant in april, I was at one point 109 then went to 112 I was very under weight
What is your height and weight now?
Lifting in a deficit I was able to reduce my hips from 44 inches to 37 (they're back up to 40 now, on purpose). I lost a few inches in my thighs too.1 -
You can lose the weight while lifting as long as you remain in a calorie deficit. The bonus will be that you will have a better body composition by lifting in a deficit rather than cardio only.3
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When I was losing after having my second baby, I was only doing about 3x per week strength training.. some walking, maybe yoga..no cardio (but I was nursing.. a lot). I basically lost fat, preserved muscle and lowered my BF%
I did a modified version of Strong Curves.
Check out this link on different lifting programs:community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
What about combining cardio and weight lighting - in a P90x or Jillian Michaels 30 Day Shred kind of way? You'll get the effects of both in less time per day. I can't remember how long the videos are, but I had good body fat losses from 30 Day Shred years ago. I now work out with a trainer, and we do a lot of circuit training, HIIT stuff that includes body weight exercises (push-ups, chin-ups, etc.), running, weighted squats, jumping lunges, etc. I'm really pleased with my results. As for time spent (and again I don't just lift), my workouts are about 30 minutes, 4 times per week, and then I do my own cardio on top of it.3
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I also like those kinds of workouts too. They are short, but you can always do 2! The Firm also has some good ones(esp 500 calorie workout). You just have to try to increase the handweights to keep progressing. If you want more muscle, free weights and compound lifts are the way to go.1
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If I were you, I might try measuring in a way other than pounds. Like inches. With weight-lifting, you will definitely see great results in your body but the scale may not move as quickly as you hope (or maybe at all). This is my experience anyway. For instance, I've lost about 3 inches in the last 4 weeks with my lifting program, but my weight is the same.6
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meganridenour wrote: »If I were you, I might try measuring in a way other than pounds. Like inches. With weight-lifting, you will definitely see great results in your body but the scale may not move as quickly as you hope (or maybe at all). This is my experience anyway. For instance, I've lost about 3 inches in the last 4 weeks with my lifting program, but my weight is the same.
This is a good point, but also tends to be a little different for everyone, especially considering how lean you already are. I find that the scale barely moves if I have a decent amount of muscle, but there IS still a slow trend downward on the scale. It's just hard to see on a week to week basis. Tracking the trend over the course of a month though, I'll see a steady decrease.3 -
What about 20-25 mins of treadmill And 45 weight training ?0
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I honestly just want to get rid of the fat off my legs and belly0
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I keep losing weight just by not eating much and being busy and working out but want to tone0
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heather0709 wrote: »What about 20-25 mins of treadmill And 45 weight training ?
It's less about the time and more about WHAT you are doing. You need a program, progressive overload. Cardio just increases your deficit (and is good for heart health). You can "tone" by simply doing a program like Strong Curves, New Rules of Lifting, or Strong Lifts 5x5 in a moderate deficit.4 -
heather0709 wrote: »What about 20-25 mins of treadmill And 45 weight training ?
It's less about the time and more about WHAT you are doing. You need a program, progressive overload. Cardio just increases your deficit (and is good for heart health). You can "tone" by simply doing a program like Strong Curves, New Rules of Lifting, or Strong Lifts 5x5 in a moderate deficit.
Yup this. And just keep in mind while you can lift to keep the muscle you have (so when you lose weight you have that toned look), you can't spot reduce.. so fat will come off where it comes off depending on your genetics. Usually belly and thighs are the last to go, esp in women.0 -
OP, I'm sorry but you asked for a routine. We gave you routines. Then you asked what about cardio and 45 min weight training? That is not a routine. If you want this-look into the programs we suggested.4
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community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest
This is the thread I mentioned earlier, not sure if you ever found it...1 -
Op, what is your height?0
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heather0709 wrote: »What about 20-25 mins of treadmill And 45 weight training ?
if i were in your position i would look into stronglifts, starting strength or the wendler 5/3/1 programme. stronglifts and starting strength 'move' faster - the weight increases at a steeper weight, so it pushes you more but you may max out pretty soon if you're also in an aggressive deficit.
wendler progresses much more slowly, so it's great for longevity with lifting and making sure you have a nice solid base of form/strength before you move up. i think any of them should be do-able in the time that you have, at least for long enough to get you 'started' with lifting.
i'm not in your position though and don't really relate. just being honest - i'm saying this because it's difficult for me to second-guess what would give you whatever it is that you want.
it's not really like anyone can hand you a magic prescription or guarantee that any single plan will be the 'fastest' track to get you to what you're looking for. people can only provide their two cents but you still have to process the various responses and decide on your own which approach is the one that you like.
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So toning is a fancy word for cutting body fat and having adequate muscle mass to give you said definition. All programs can help you do that, but diet is the main driver for cutting body fat.
What equipment do you have? That will be a big driver of what program you should start with.1 -
It's all about the deficit if you want to cut fat. Lift weights to reveal a great shape when the fat is lost. I started with StrongLifts 5x5.0
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Is it important to do a certain structured program and do progressive overload over time or is it okay to do different strength training workouts each time I lift (about 3 days a week)? I have been doing Lift Like A Girl (4 different routines, mainly composed of compound movements, and I try to lift heavier/more sets/more reps each time I repeat the workouts) for the last 7 or 8 weeks but I am SOOO bored with it. I love Fitnessblender.com and they always have new strength training workouts and like to throw one of those in there to switch it up. However, I don't want that to compromise any progress that I am making with the Lift Like A Girl program (which I am not sure I am making any progress to be honest-since I started counting my calories/weighing my food again, the workouts are super tough because I am obviously not overeating/fueled up as much anymore :-P). I get so bored repeating the same workouts but I also want to make progress and will continue with the boring program if that is what is best. I am 5'6" (actually 5'6" 1/2 but I round down...details) and about 164 pounds and have A LOT of body fat to lose and I know being in a deficit is the most important thing right now but I also want to keep the muscle I have and look shapely once I lose the excess body fat. Can I do random strength training workouts for now and do the structured program once I lose more weight?0
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You would have better results in building strength and muscle staying on a progressive lifting program.1
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A structured program will yield the greatest results. If you like some variation, look at a program like strongcurves or thinner leaner stronger0
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Alright, thank you!0
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