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Lifting for fat complete beginners

May 3, 2020
46 upvotes

I'm working hard to lose weight, but I am incredibly weak. We have dumbbells, but I can only manage a 5 min routine with 2.27kg weights (ugh that's embarrassing to admit).

I know building muscle will help me feel with my problematic weight, I just don't know how to start as a complete novice.

Gyms aren't open here.

Thank you

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Post Information
Title Lifting for fat complete beginners
Author HappilyMrs
Upvotes 46
Comments 43
Date May 3, 2020 12:43 PM UTC (2 years ago)
Subreddit /r/RedPillWomen
Archive Link https://theredarchive.com/r/RedPillWomen/lifting-for-fat-complete-beginners.659192
https://theredarchive.com/post/659192
Original Link https://old.reddit.com/r/RedPillWomen/comments/gcpz5i/lifting_for_fat_complete_beginners/
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Comments

[–][deleted] 18 points19 points  (0 children) | Copy Link

I am just a couple steps beyond you. I was working out at the gym fairly regularly for about 6 months before they shut down. I found just picking a plan and sticking to it to be the best thing. It takes time especially for me to build any upper body strength. If you can find a beginner body weight routine that might be good. But just find something simple that you do regularly.

[–]ManguZa1 Star11 points12 points  (0 children) | Copy Link

You can find pretty basic work out on https://darebee.com/

You can adapt them to your condition, and repeat several time a day for max results.

[–]Clevernotso9 points10 points  (3 children) | Copy Link

Look into progressive overload which is the fancy art of how to keep increasing the weight. Someone else mentioned a simple routine and this is true. Keep it simple to start and as you become more confident and comfortable you can switch it up.

I also recommend you do full body workouts to start and don’t do leg/arm day... aka “bro splits”. As a female our muscles are put together differently so you can handle going more often.

Also look into HIIT. High intensity interval training. You can do this with cardio or weights or both.

It’s not about where you start but the fact that you started. It will just take time, dedication, commitment. You got this.

[–]DigitalVanity0 points1 point  (2 children) | Copy Link

Could you explain what you mean by “our muscles are put together differently”? I’m not sure I understand. Thanks.

[–]Clevernotso1 point2 points  (1 child) | Copy Link

You can find all sorts of information about this but here’s a decent explanation much better than I can provide on my own:

Women do better with higher reps Untrained men and women have the same fiber type distribution. This changes with training: in strength training women, muscle fibers are converted to type I fibers or don’t convert at all, whereas in men they generally change to type IIa fibers. Women also have proportionally larger type I fibers than men.

The result is that women are more resistant to fatigue than men, even when women and men with the same strength level are compared. I test the muscle-fiber type profiles of all my clients and women can generally do more reps at a given intensity than men. (If you don’t know the difference between the different muscle fibers, read my guide to muscle-specific hypertrophy training.)

Because women have more slow-twitch muscles, they should train their type I fibers more than men to grow to their full potential. This can be done by performing more reps per set.

(this also means you should do full body workouts and not isolation days and do them more often because you recover faster and can)

Here’s the link I took the excerpt from and it has a lot of other good information https://mennohenselmans.com/why-women-should-not-train-like-men/

You can find a bunch of other ressources/studies about this. I just want to stress that this doesn’t mean you should lift light weights and not push yourself. If you want results you need to keep upping the weight and pushing. This is called progressive overload. Look into this as well.

[–]kristmastree5 points6 points  (1 child) | Copy Link

So, I’ve been doing Rebecca Louise’s videos for 4 years now (I started pretty chubby) and they’re magic. I love how hard she pushes me at times. Try the “35min Full Body Workout” and “How to Lose Arm Fat”. I also used the Couch to 5k app when I first started running and enjoyed it.

But, it all starts with your diet. Exercising is only 20% of what you look like— eating healthy and in moderation is key. I eat very little meat, no processed food and a lot of raw veggies and fruits (10 servings a day). Can share more tips if you’d like.

[–]Magicallypeanut2 points3 points  (0 children) | Copy Link

I used the couch to 5k and loved it! I ran my first 5 k and finished in 27 minutes. It was awesome

[–]Dr__Noonian__Soong4 points5 points  (4 children) | Copy Link

Dumbbells are all you need! YouTube has so many top quality people, if you need a free coach, watch a bunch and pick one to really focus on. Also, exercise alone won’t do it (believe me, I thought if I did loads of Pilates I could eat anything I wanted, nope)...head over to the intermittent fasting sub, check it out, that’s how I did it. A note about Pilates—they kick ass. On days you’re recovering, look at Pilates. They really shape you insanely fast. And remember, everyday you get stronger. Every-fricken-day. And don’t be afraid to workout when you’re sore, a lot of times that’s how ya work it out and feel better! Sorry for the ramble! Now go! You got this!

[–]HappilyMrs[S] 0 points1 point  (3 children) | Copy Link

Thank you :D I'm already doing IF, but there's always room for progress!

[–]Dr__Noonian__Soong0 points1 point  (0 children) | Copy Link

You are?! Perfect. You are so on your way!

[–]Knnchwa10 points1 point  (1 child) | Copy Link

IF actually doesn’t have any magic to it. Studies have shown this. The reason it works for some people is inadvertent calorie restriction. If IF works for you, that’s great! But if it causes stress, just know that you can get the same results eating 3-4 meals a day.

[–]HappilyMrs[S] 1 point2 points  (0 children) | Copy Link

I've always felt breakfast is something I had to do because society said so, rather than being hungry, so I'm fine skipping it

[–]victorinevien2 points3 points  (0 children) | Copy Link

The book Weight Training Workouts that Work is no-nonsense and simple to implement. I used it in college to shed 15 pounds and never regained the weight. I lifted 3 times per week and walked 30-60 minutes on the non lifting days. It's been 13 years now since I first started weigh traning with that book! He gives you tidbits of advice and motivation, as well as pictures on proper form and breathing (which are the MOST important things besides consistency). The biggest takeaway from that book was to do it even when you don't feel like it. If you only have 5 minutes in you, do 5 minutes, and celebrate that as a win! Little by little, your muscles will get stronger, and you'll be able to do more.

[–]jonascheee2 points3 points  (0 children) | Copy Link

I would say lift as heavy as you're comfortable with to get stronger, and you'll lose weight quickly if you're eating right as well. When you push your muscles to get stronger they will work to repair themselves over the next few days, so after a heavy workout you're burning your body's energy while you rest and sleep. You'll lose weight very quickly this way if your diet is good as well.

[–]AvaDestruction2 points3 points  (0 children) | Copy Link

There’s no shame in starting out a routine with low weights. I tried to get fit lifting but stupidly busted my knee trying to start with weights too heavy for me (I didn’t want to admit my limitations now I’m 36 and obese). I took the lowest weights and started on a simple routine of lifts for women I’ve seen on YouTube. It’s going okay and I’m building slowly.

It’s more important to have a good posture and routine than being able to lift heavy straight away.

[–]ironsoul995 points6 points  (4 children) | Copy Link

Lifting will make your body change but it won’t make you not fat. I would try just lifting for a couple of weeks, and if you still feel like you’re not leaning out then add in cardio. Even 15 min of cardio before and after a session can make a difference! Since you’re working out for aesthetics and not strength yet, try to work in higher rep ranges and consider circuit workouts. They’re very beginner friendly. Strength and endurance takes time to develop, it’s okay if you are only lifting lightly. Just keep pushing yourself and you’ll get to a good baseline soon. I know gym equipment is scarce but when I first started working out as a teenager I used to lift textbooks, gallons of water, sandbags, and got a decent pump. If you keep eating in a surplus, lifting & calories will likely burn enough calories to make you lose some weight but it won’t be optimal. At least try to clean up your diet little by little until you’re eating mostly nutrient dense foods.

[–]Magicallypeanut6 points7 points  (3 children) | Copy Link

Building muscle increases basic metabolic rate so she will burn more calories sitting still which leads to weight loss. The more mass you have the more energy it takes to move around and the more you move the more you lose. Cardio alone wont get results nearly as fast as combo lifting amd running.

[–]JadedByEntropy2 points3 points  (0 children) | Copy Link

Women dont bulk up as quickly or as much as men. So lifting is even more important. It is the resting metabolism that keeps small people small, and building that baseline takes lifting to increase muscle %. Atrophy of muscles is the easiest way to pack on fat.

[–]Knnchwa11 point2 points  (1 child) | Copy Link

Hey, I totally agree with you, but as a trainer who strength trains only women, I will say that results vary. Some women will automatically and unconsciously make up the calories by eating more. I’ve had a number of clients who gained weight by lifting. They didn’t get any bigger, just heavier, but they also didn’t get any smaller. Personally, I have gained 10 lbs. and stayed the same size as when I started 6 years ago. (Though I’m quite slim at 5’11” and a size six.) For these people, I recommend tracking steps and as long as they don’t have a fraught relationship with food, tracking macros. However, I will definitely say that you are absolutely right that weight training increases the metabolism and that’s why it’s ABSOLUTELY ESSENTIAL that people trying to lose weight include it. If you diet without strength training you can end up skinny fat with your metabolism in the shitter. That sets you up for a massive rebound.

[–]Magicallypeanut1 point2 points  (0 children) | Copy Link

My friend did the skinny fat track and got so discouraged! I felt terrible for her. Once she started working out for a tough mudder she really saw the results she wanted. She's been hooked ever since! Girl can run a 10k with ease. Its disturbing really lol

[–]KathrynHogan1 point2 points  (0 children) | Copy Link

You can do it!!!!!!!

Take it slow and record your progress. I mean write down sets, reps, and weights for all exercises every time you work out. If you can do leg day, feel stiff but not painful the next day, and fine the day after that; that’s your sweet spot of effort / difficulty. Do that for a month and then try increasing the difficulty a bit: maybe do 2 sets of 12 squats instead of 2 sets of 10, for example. Celebrate your successes. Know that your capacity will shift based on your menstrual cycle and that’s ok! Week 2 you’re a boss, go for an extra rep. Week 4 it’s ok to go a bit fewer reps or slightly lower weight! It’s all about how you feel during and after (including the next day).

If you have weights at home, great! But you can do a lot with a resistance band, some cans of soup, or even just your body weight.

Check out YouTube and listen to your body. It should be challenging but not painful. Give yourself time to improve slowly and get the hang of it.

Try and find ways to make it fun. Make a great playlist, treat yourself to cute workout shoes (though you can 100% workout barefoot in your house in your undies with no weights - no financial investment is required!), whatever works. I found belly dancing as a warm up made working out way more fun. There are a ton of great videos on YouTube!

My experience with this: I was hella fit, and took 5 years to get strong again after a devastating car accident.

[–]MyNameIsSaifa1 point2 points  (0 children) | Copy Link

Lots of good recommendations here, but for absolute beginners you can't go wrong with the Army fit app. It's designed to take you from obese couch slob to ready to enter basic training (by which time hopefully the gyms will be open again and you can move on to an actual strength training program). It uses bodyweight only and includes a healthy dose of cardio which is nice at the moment because I'm sure you're getting cabin fever like the rest of us.

[–]alien_eater2891 point2 points  (0 children) | Copy Link

If it’s at all financially possible for you, I highly recommend getting a trainer. I’ve been a “gym goer” all my life, but getting a trainer completely changed the game for me.

Since you’re a total beginner, it’ll be a huge help with keeping you accountable, making sure you don’t hurt yourself, and guiding you through the extremely confusing world of fitness.

Trainers can be pricey but I have found trainers that you can do a thirty minute session with once per week for very reasonable prices. Thirty minutes might not sound like much, but trust me, a good trainer can really make that count. Then they can help you figure out what to do during the week until your next session.

Even though gyms are currently closed, a lot of trainers are doing Skype or Zoom sessions.

[–]Leg_Mcmuffin2 points3 points  (5 children) | Copy Link

Weight loss begins in the kitchen. Strength has nothing to do with weight loss. Cardio requires no weights. Jumping jacks, pushups, burpees, yoga, etc. Dieting will help for more than exercise, but combined, you’ll achieve great results.

[–]Clevernotso2 points3 points  (2 children) | Copy Link

Yes, it’s 80% food 20% exercise. Unfortunately if you don’t do weights or go a cardio route and have a lot of weight to loose you end up a saggy sack of skin. Genetics and age also play a role... but if she has 100lbs or more to loose... she wants to do weights. Also, the more muscle you have on you, the more weight you burn at rest.

Also exercise has a mental/emotional component that should not be dismissed.

[–]HappilyMrs[S] 1 point2 points  (1 child) | Copy Link

It's 70lb I need rid of. I'm also calorie counting and doing 16:8 :) I'm 36 years old. The new habit of 5km walking each day is helping with my anxiety too

[–]Clevernotso0 points1 point  (0 children) | Copy Link

The walking helps with that but I found lifting really heavy just totally sucked all the negativity right out of me like nothing else. Just totally zen’d me out. Even at 70lbs I’d say stick with the weights especially at our age (I’m 35) we start to deal with stuff like collagen loss and elasticity... etc. And that’s just the issues on the outside. As you age being strong becomes more and more important to prevent Injury and death. Ugh. Aging... grateful I get the opportunity cus not all of us get to age... but does it have to be so visual?!

You should check out some of the other subs on lifting... my personal favorite is r/swoleacceptance because they talk like Vikings and are incredibly positive.

[–]HappilyMrs[S] 0 points1 point  (1 child) | Copy Link

I'm already walking around 30km a week, I have to be a bit careful of high intensity because running and intense aerobics trigger my epilepsy

[–]Leg_Mcmuffin0 points1 point  (0 children) | Copy Link

Then I would put extra emphasis on the dietary aspect.

[–]SpaceBollzz1 point2 points  (1 child) | Copy Link

Hey I'm a powerlifter (32m) so I know a little bit.

Are trying to lose weight or gain muscle?

Lifting weights typically makes you stronger and therefore heavier.

If you want to lose weight then cardio is better, which you can do with weights but they should be very light so you can do tons of reps.

Heavy weight over short time will build muscle & strength, light weight over long time will get your heart rate up and burn calories leading to some fat loss.

[–]Knnchwa10 points1 point  (0 children) | Copy Link

Studies have proven that when matched for volume, different rep schemes produce almost identical muscle mass. Also, what gets your heart rate up are large movements like squats, lunges, deadlifts, cardio. For instance, doing a shoulder press for 20 reps is not going to burn too many calories. A set of 5 full squats would do more.

[–]pieorstrudel50 points1 point  (0 children) | Copy Link

I enjoy Les Mills on Demand and there is a good FB online community. Body Pump is great to get you aquainted with weights.

[–]littletinysmalls0 points1 point  (0 children) | Copy Link

Def a great goal to build muscle (and muscle burns energy at a higher rate which will make you lose even more), but at the beginning I recommend doing more cardio than strength training if your goal is to lose weight. Calorie deficit is also a must. You WILL not lose weight if you keep eating the same way no matter how much you exercise. Cardio will get your body used to active motions and you will be better prepared for strength training once you are a bit more in shape! I love the videos on fitnessblender.com! Good luck!!

[–]Magicallypeanut0 points1 point  (0 children) | Copy Link

So many things!! If you have stairs, every time you go down go back up and down again. Have a laundry basket full of clothes? Squat with it 10 times or more. Commercial break on tv? Do crunches or push ups. Go for walks a few times a day. Download daily yoga and do a lesson. Get daily burn for workouts in tape for multiple levels. Just keep moving in any way possible. When you grocery shop, park far away from the entrance. Little bursts of exercise can help you workout throughout the day and build muscle. Bodybuilding.com has workouts too plus it helps teach you the correct way to lift. Dont get discouraged or intimidated. Adapt the routines to fit your level or get ideas of exercises. You've got this!

[–]organicsunshine0 points1 point  (0 children) | Copy Link

YouTube is your friend. Personal trainers will also do video sessions.

[–]JadedByEntropy0 points1 point  (0 children) | Copy Link

Dont worry if "weight" as a number goes up. Muscle is heavier and smaler but will burn the fat for you. I gained 15lbs and went down a pants size at the same time. I threw out the scale and built the body i wanted with muscles and toning them. The fat naturally didn't stick around after i had enough muscle to burn it off. All movement counts. Everything adds up. Don't overwork past burnout. Be safe and careful with all movements.

[–]i_cri_evry_tim0 points1 point  (0 children) | Copy Link

Go check videos on YouTube. Plenty of people making nutrition and workout videos.

Search specifically for resistance conditioning training.

Congrats on deciding to work on yourself and best of luck.

[–]Ynnaws0 points1 point  (0 children) | Copy Link

I would calculate your BMR with an online calculator, then count your calories with chronometer for example

[–]HappilyMrs[S] 0 points1 point  (0 children) | Copy Link

Thanks everyone, you've all been really helpful :D

[–]mysteryspoN0 points1 point  (0 children) | Copy Link

Do cardio!

[–]SurviveYourMind0 points1 point  (0 children) | Copy Link

Oh girl!!! I got you.
Go on YouTube and check out Chloe Ting.
She has 15 minute weight loss videos, and some other free programs. I started doing one video a day, now 2 a day.
I have a long way to go but I have seen great results in such a short time in lieu of strength.

[–]TranslatedSky1 Star0 points1 point  (0 children) | Copy Link

Get a personal trainer online to craft a plan for you and explain the basics. Or if you’re strapped for cash, read up on how basic nutrition works and just get 1-2 PT consultations to have a plan.

Nutrition plays a big role in muscle building. Muscle building increases your metabolism, which is how fat loss begins. You need two things for success: consistency in doing the exercises and proper nutrition. Results can be as obvious as in one to three months. If you don’t see results, either one of these things need to change.

It’s a myth that the heavier weights or longer you lift, the more muscle you build. You shouldn’t be lifting more than you’re able to - if you feel like you’re struggling during the last few reps, that’s the perfect weight for you. So it seems that you’re actually lifting more than your limit, or you’re doing it for too long without rest. Eventually as you build the muscle, you can move on to heavier weights.

It’s great you’re getting started. Don’t get so overwhelmed even if you don’t see results. Take it one step at a time, and seek professional guidance if you’re really struggling. I would advice to also find a buddy or a community to join to give you some accountability.

[–][deleted] -1 points0 points  (0 children) | Copy Link

Weight loss and muscle gain are about 80% diet, I've also read that women have good success with intermittent fasting, (2 meals a day lunch and dinner, or just 1 massive meal, dinner). Joe Rogans guests commenting on fasting

A Ted Talk show about how periods mess up women's muscle gains and require an alternated nutritional intake while ovulating.
"Stacy Sims, PhD, is an Environmental Exercise Physiologist and Nutrition Scientist specialising in sex differences"

You can kill a man, but you can't kill an idea.

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