New to strength training - Help friends!

mercedesrodriguez000
mercedesrodriguez000 Posts: 3 Member
edited December 2024 in Getting Started
I'm 22 years old & 5'1. Always have been on the petite side, but after starting college I gained quite a bit of weight (peaked at 140lbs). I have always enjoyed cardio (running, bicycling, skating), and have recently lost 25lbs doing purely cardio and an 1000 calorie diet. I am happy with the weight loss, but I have almost no muscle mass. I also have no idea what to do with a set of weights or my gym's machines! Looking for help.. to exchange advice & words of encouragement, for new friends & to learn about eating well and exercise tips! 😁 thanks y'allll 💕

Replies

  • vicxxx1
    vicxxx1 Posts: 4 Member
    Are you trying to build muscle?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited December 2018
    It's not surprising you have lost muscle when you've been eating so little.

    Pick a program:

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
  • mercedesrodriguez000
    mercedesrodriguez000 Posts: 3 Member
    vicxxx1 wrote: »
    Are you trying to build muscle?
    vicxxx1 wrote: »
    Are you trying to build muscle?
    vicxxx1 wrote: »
    Are you trying to build muscle?

    Yes! I'm completely unfamiliar with strength training. Want to focus on abs, arms, thighs/glutes. I know I probably have to up my caloric intake but as far as specific and effective exercises to do..i'm very lost
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    mercedesrodriguez000 wrote: »
    vicxxx1 wrote: »
    Are you trying to build muscle?
    vicxxx1 wrote: »
    Are you trying to build muscle?
    vicxxx1 wrote: »
    Are you trying to build muscle?

    Yes! I'm completely unfamiliar with strength training. Want to focus on abs, arms, thighs/glutes. I know I probably have to up my caloric intake but as far as specific and effective exercises to do..i'm very lost

    pick a full body workout to do 3 x a week, from the link upthread.
  • sardelsa
    sardelsa Posts: 9,812 Member
    At this point you would want to focus on building muscle, so either eat at maintenance or just above, depending on how comfortable you are and your current leanness. Unfortunately, eating at such a low calorie intake and doing only cardio likely caused quite of bit of muscle loss (in the future, when you lose weight you want to be sure to incorporate strength training, avoid aggressive weight loss and get adequate protein to retain the muscle you have). But that's ok you can always build it back up.

    Follow a program from the link above, start with eating at maintenance to maintain your weight and get adequate protein (0.8-1g per lb bodyweight in your case will be sufficient).
  • J_NY_Z
    J_NY_Z Posts: 2,540 Member
    No matter how small you are, if your goal is to build muscle you have to eat. On average your brain needs 400 calories a day to function correctly. That's 40% of your intake. Eat more, lift more.
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