Weightlifting for strength / health / fat loss

[confusedandemployed]

Anyone else?

Been lifting seriously for about 6 months now, combined with cardio and my body shape is transformed. I train 4-5 times per week and try to work on 2 muscle areas per day.

Would love to hear from other lifters about tips, good exercises etc.

[LetMeDriveTheBus]

I love lifting!

Got into it about a year ago. I do 2 sessions of compound body movements a week, so mainly deadlifts, barbell squats and bench presses.

I've been amazed at how it's changed my body shape. And it makes me feel so good! A huge stress-buster from hecticness of 2 preschoolers and a pressured job.

[confusedandemployed]

Hey Bus, I wondered if some 5:2 buddies would join me here!

I'm amazed it's taken so long for women to realise the benefits of lifting. I'm so much leaner, more defined and, well, stronger!

[LetMeDriveTheBus]

I know! I feel like more women need to know this "secret". But I try not to be too annoying in real life about it!!

[LordEmsworth]

Erm - there is a whole forum dedicated to this, the Weights Room, if you want to talk more about it???

[LetMeDriveTheBus]

Thanks Lord. I know. I've got some useful advice when I've posted there before.

[ChalkHearts]

I've been doing weights for 1 month and haven't noticed any difference yet.

How long did it take you?

[MsMarvel]

I do weights with my personal trainer, and love the effect its having on my body shape!

It took me a while to notice any affects though, but that was because i wasnt going to the gym regularly enougj, was only doing it once a week.

Since i realised i need to go more often, ive really started to notice a difference. I love the feeling of attempting a higher weight than youve done previously and being able to lift it!💪

[confusedandemployed]

Chalk I've been lifting regularly and heavily since October. It made a difference by about the beginning of December.

Lord I had no idea. Too many bloody fora on this site, it's like looking for a needle in a haystack!

[ChalkHearts]

Currently I'm only lifting twice a week. Because at the weekend I need to cycle to train for an event I'm doing in May.

I was going to the gym on Saturday but it was ruining my weekend cycling so I've given up.

I am getting stronger and fitter. And I feel better. But I'm not losing any weight and my clothes don't feel any looser.

Do I need to do weights more often?

[LetMeDriveTheBus]

I only lift twice a week and it's made a big difference to my shape. Are you following a particular programme chalk? Strong lifts or "the new lifting rules for women" are very clear and simple to follow.

I think the key is low reps high weight. What sort of stuff have you been doing?

Marvel it's such a great feeling isn't it

[Naicecuppatea]

I would like to do this, but have no personal trainer and do not belong to a gym. Are there any starting weights you'd recommend for home use?

[ChalkHearts]

I have a personal trainer. And I just do what he says - I told him I wanted to put muscle on.

Most exercises I'm doing 3 sets of 10 reps. So I guess that's not right?

[ChalkHearts]

Do you mean follow the plan in this book www.amazon.co.uk/gp/aw/d/B004IE9RGC/ref=mp_s_a_1_1?qid=1454944363&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=new%20rules%20of%20lifting%20women&tag=mumsnet&ascsubtag=mnforum-21 ?

[suzannecaravaggio]

Most exercises I'm doing 3 sets of 10 reps. So I guess that's not right?

sounds fine to me
I've never taken much notice of all the 'lifting for women' stuff
train like a beast

[MsMarvel]

I can't really help with plans etc, because i just do what my trainer tells me to, and try and imitate that myself when i go on my own.

I go to a pump class at my gym as well which im really enjoying, its high reps with lowish weights, which I've found to be really good for toning up.

In terms of gym machinery, i love the smith machine. Its good for attempting higher weights yourself, just put the wee bar in the lowest you ever want it to go so you can work till failure without fear of getting squished!

[rookiemere]

Hi,

I've been seeing a personal trainer since late November now and despite putting in the effort - I train 2-3 times per week and increase weights, I don't seem to be seeing much difference.

I've stopped doing as much cardio - I don't have time for more than 3 sessions per week, do you think I should be reintroducing cardio more? I do park run occasionally.

I know my diet's not perfect - but it's no worse than it was when I started and I am making an effort to eat more protein, so I was hoping to have seen more of a difference by now.

Any suggestions from weight converts?

[MsMarvel]

I dont do a lot of cardio, maybe 10 mins max at the end of my weights session, but i do High Intensity Interval Training. So if im doing it on the bike, i do 30 seconds all out total 110% effort, then 30 seconds coasting a bit but still pedalling.

I prefer it on the spin bikes, where you can whack up the resistance on the high intensity bit.

I dont know a lot but i feel its important to do a bit of cardio to burn fat as well as gain muscle from weights. Ive kinda made that up and have nothing to back up my thinking though!

[MsMarvel]

Also, did your trainer take any progress photos? Mine did and she sent me through my photos from december and february and theres a noticeable difference despite not immediately seeing it myself from just looking in the mirror. Its more of a gradual change.

[LetMeDriveTheBus]

Chalk that's the book I got ideas from once I'd finished working with my PT. I found it very inspiring and informative on the theory on how to get lean.

I tend to aim for weights so heavy that I can only manage 5-8 reps and do 3 sets of those. If I can manage 8 reps, I add more weight next time.

rookie, what sort of stuff are you doing in terms of weights?

[LetMeDriveTheBus]

And I agree with Marvel that sometimes progress photos are an easier way to "see" change. Strange that.

[Battleshiphips2]

I was lifting and combining it with a paleo diet, the results were incredible. My DH would keep trying to get a sneaky grope and just couldn't believe the difference it had made. I was able to pick him up with ease and carry him around he made me promise not to tell anyone in rl. I found out I was pg last July so stopped and have really missed it. Can't wait to get back into it. It helped me to control my type 2 diabetes and I lost 3 stone without even trying. I have pcos and even seriously cutting down calories didn't help with weight lose. As soon as I started eating paleo and lifting the weight came steadily off. Didn't even feel like I was dieting. I had more energy and my body was firm in places I didn't even know existed! I'm being induced next thurs so I am looking forward to being able to get back on track with it.

[MsMarvel]

Heres my progress photos. Theres not loads and loads of difference but enough to motivate me and see the change. If you've not done photos like this I would definately recommend it. (hopefully no one recognizes me!)

[ChalkHearts]

Photos are really interesting - and motivating.

I can see how you (or I) could miss the difference because you see yourself every day. Even though there actually is a decent change.

[rookiemere]

Hi Letmedrive so I do a number of routines a week that the pt makes up.

My numbers are still probably embarrassingly small compared to others but I'm deadlifting 45kg, kettle bell swings with 20kgs, shoulder presses 10kg each side, he also includes some HIIT at the end.

Those before and after photos are amazing MsMarvel - well done you.

I'm waiting for stats progress for him to send through since I started on measurements, but based on the non scientfic sample of me trying to buy new clothes I appear to have put on inches - ok on my now rockfish hard thighs, but still not was I hoping for - rather than lost them.

I'm really unseen to go on a strict diet - I've had eating issues in the past and I was hoping with strength training I could at least try not to put anything on through menopause.

Is it just not long enough for the magic to start or do I need to count calories to see any difference - I know it would be faster if I did - but I was hoping to achieve something without it.