Lifting for fat complete beginners

Theendisnearornot · 2020-05-03T12:57:12+00:00

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.

ManguZa · 2020-05-03T13:45:02+00:00

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.

Clevernotso · 2020-05-03T14:59:56+00:00

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.

kristmastree · 2020-05-03T14:45:19+00:00

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.

Dr__Noonian__Soong · 2020-05-03T15:27:07+00:00

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!

victorinevien · 2020-05-03T15:26:15+00:00

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.

jonascheee · 2020-05-03T16:25:23+00:00

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.

AvaDestruction · 2020-05-03T17:05:15+00:00

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.

ironsoul99 · 2020-05-03T14:41:11+00:00

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.

KathrynHogan · 2020-05-03T17:47:30+00:00

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.

MyNameIsSaifa · 2020-05-03T20:05:17+00:00

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_eater289 · 2020-05-03T22:53:20+00:00

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_Mcmuffin · 2020-05-03T14:08:42+00:00

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.

SpaceBollzz · 2020-05-03T18:02:59+00:00

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.

pieorstrudel5 · 2020-05-03T13:52:22+00:00

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

littletinysmalls · 2020-05-03T14:50:12+00:00

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!!

Magicallypeanut · 2020-05-03T16:13:36+00:00

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!

organicsunshine · 2020-05-03T20:04:35+00:00

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

JadedByEntropy · 2020-05-03T20:38:24+00:00

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_tim · 2020-05-03T20:59:17+00:00

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.

Ynnaws · 2020-05-03T21:01:31+00:00

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

HappilyMrs · 2020-05-03T21:17:36+00:00

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

mysteryspoN · 2020-05-04T00:22:22+00:00

Do cardio!

SurviveYourMind · 2020-05-06T05:23:18+00:00

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.

TranslatedSky · 2020-05-06T20:11:14+00:00

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.

2020-05-03T19:26:42+00:00

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"

Title	Lifting for fat complete beginners
Author	HappilyMrs
Upvotes	46
Comments	43
Date	May 3, 2020 12:43 PM UTC (6 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/gcpz5i/lifting_for_fat_complete_beginners/
Archive Link	https://theredarchive.com/r/RedPillWomen/lifting-for-fat-complete-beginners.659192 https://theredarchive.com/post/659192

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