Strength Training/Weight Lifting Programs?

Re: Strength Training/Weight Lifting Programs?

• anna.oskar member

  

  March 2012

  How much is your calorie intake vs calorie burn?
  
  
  A lot of people really recommend this book for lifting: 
  
  http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944
  
  

  
  
  My Fat Chick Blog

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• SweetTea87

  

  March 2012

  I'm 5 feet, 5 inches tall and 191 pounds.  Here are my goals directly from myfitnesspal.com Calories Burned
  From Normal Daily Activity	2,180 calories/day
  Net Calories Consumed/
  Your Daily Goal	1,230 calories/ day
  Daily Calorie Deficit	950 calories
  Projected Weight Loss	1.9 lbs/ week

  
  I've seen that book promoted before - I guess I should try it out but I am thinking it is complicated if it takes an entire book to explain.

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• karenmruff

  

  March 2012

  I've been using Jilian Michael's videos (30 Day Shred, No More Trouble Zones, Banish Fat, Boost Metabolism).  They are something that you can do at home with hand weights, all of which are quite affordable on Amazon.  I'm definitely in much better shape, better toned, and I've lost some weight (I haven't modified my diet in order to lose more).

  
  

  Just a heads up:  when you start adding strength training, you are likely to either remain the same or even add weight as you add muscle.  Take some measurements now so that you can see improvement and not get frustrated.

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• maribeth721

  

  March 2012 edited March 2012

  In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_strength-trainingweight-lifting-programs?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:b373c6b3-6d1f-400a-b3b6-a46da5f9e51fPost:ccffd81b-775f-4eb7-ab13-e61db6b7875e">Re: Strength Training/Weight Lifting Programs?</a>:
  [QUOTE]I've been using Jilian Michael's videos (30 Day Shred, No More Trouble Zones, Banish Fat, Boost Metabolism).  They are something that you can do at home with hand weights, all of which are quite affordable on Amazon.  I'm definitely in much better shape, better toned, and I've lost some weight (I haven't modified my diet in order to lose more). J<strong>ust a heads up:  when you start adding strength training, you are likely to either remain the same or even add weight as you add muscle.  Take some measurements now so that you can see improvement and not get frustrated.</strong>
  Posted by karenmruff[/QUOTE]
  
  Congrats on the weight loss! I was the same as you and pretty much only did cardio. After about 19 lbs I started to plateau. I started lifting weights about 5 weeks ago. I've still only lost 1 more lb but I did lose another inch (in most places).
  
  As far as ideas I actually got a lot of ideas from people on here, lol. Here are a couple of websites that were recommended to me that I used to get work out ideas from:
  
  <a rel="nofollow" href="http://www.cardiopizza.com/2011/02/03/dumbbell-circuit-workout/">http://www.cardiopizza.com/2011/02/03/dumbbell-circuit-workout/</a>
  <a rel="nofollow" href="http://www.muscleandstrength.com/workouts/main.html">http://www.muscleandstrength.com/workouts/main.html</a>
  
  As for knowing what to do. Honestly, I you tubed a lot of exercises and watched how they did form and stuff. Both of these sites have links to videos to the exercises. I bought a dumbbell set and I mostly do my weights at home. Once a week I do use the machines at the gym. Good luck!

  

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• mbody

  

  March 2012 edited March 2012

  www.muscleandstrength.com
  
  Go to 'workouts' and there are a bunch categorized for you. There are tons so make sure you read through them to decide which would be the best fit for you- consider your current skill level and goals. Also, once you click on the actual workout, it gives you a list of exercises, then you can click on the link if you don't know how to do the exercise and it will explain it for you.
  
  Whenever I feel like I want to switch something up, I'll use this website to get some more ideas.

  

  Anxiously awaiting baby #1! Baby BOY Due: May 30, 2013!

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• aloisk57

  

  March 2012

  I'm using The New Rules of Weightlifting for Women and I LOVE it!!!  It's just like having a personal trainer - there are recipes in there (I don't follow the diet) and there is a 6 month weight training plans.  What I love best is that the max they recommend you to lift is 3x/week so it's not overwhelming.  Hiiiiiiighly recommended.

  

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• SweetTea87

  

  March 2012

  I think I will try the new rules of weightlifting.  Just noticed I can get it on my Kindle and for some reason anything I do on my Kindle seems 100 times more fun.  Haha.  I'll check out those muscleandstrength.com links as well.  Thanks for the advice, ladies.

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• lbarr088

  

  March 2012

  When starting out, I would honestly recommend doing the exercises in front of a mirror whether it be at home or at the gym.  Pay CLOSE attention to your form to avoid doing more harm then good.  

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• Jaridds68

  

  March 2012

  In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_strength-trainingweight-lifting-programs?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:b373c6b3-6d1f-400a-b3b6-a46da5f9e51fPost:116a2223-4c20-4fc1-8edb-28b294558ccd">Re: Strength Training/Weight Lifting Programs?</a>:
  [QUOTE]I'm 5 feet, 5 inches tall and 191 pounds.  Here are my goals directly from myfitnesspal.com Calories Burned From Normal Daily Activity 2,180 calories/day Net Calories Consumed/ Your Daily Goal 1,230 calories/ day Daily Calorie Deficit 950 calories Projected Weight Loss 1.9 lbs/ week I've seen that book promoted before - I guess I should try it out but <strong>I am thinking it is complicated if it takes an entire book to explain.</strong>
  Posted by SweetTea87[/QUOTE]
  
  <div>I got the book recently and really liked it and highly highly recommend it to anybody new to lifting - the author explains things very well (a few times I had to reread a few sentences bc he went into technical details) but to give you an idea, the book is fairly short with: 1/4 of the book for nutrition & recipes, and 1/4 is dedicated to the workouts. It's really not that complicated.</div><div>
  </div><div>I wish everyone could read his chapter on fat loss vs weight loss, it's really helpful from various standpoints: it's scientifically accurate and it helps buoy the emotional side of weight loss, esp for when you've plateau'd. He also does a good job of shattering the myths many women hear about lifting, mainly 'i'm going to bulk up'. </div><div>
  </div><div>I highly recommend the book, but don't take my word for it! (duh-dum-duh!) ::Reading Rainbow::</div>

  

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• Jaridds68

  

  March 2012

  Also, regardless of where you go for your lifting info, use the free weights instead of the machines. The machines allow your body to focus on only a few muscle groups during the exercise, but if you do free weights you engage many more muscle groups to keep yourself balanced throughout the workout (ie google 'dumbell fly medicine ball' for a great example) so it's more of a full body workout. good luck!

  

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