This is a discussion on Weight Lifting for Ladies. within the Health and Fitness forums, part of the Topics of Interest category; Originally Posted by Risen from Ashes Thanks for this. I would love a body like hers. I've had a lot ...
ive read that you're supposed to cut down body fat first then tone up? I'm confused about this.
How can I lose body fat?
When I went to the gym Wednesday, while waiting for one of the machines ... I noticed someone using improper technique. I *so* wanted to tell them how to do it properly, but decided instead to mind my own business because I don't look like I do any sort of lifting, whether with machines or free weights. And the whole minding my business thing is really difficult, especially with how grotesquely incorrectly he was lifting.
Here are also a few calculators for those who are interested in calculating their basal or resting metabolic rate:
Calories Burned, BMI, BMR & RMR Calculator | CaloriesPerHour.com
Both measurements will tell you how many calories your body needs to just "exist". They are for lying down (!) and not moving all day. As soon as you move (even if you just sit at a desk all day), and especially if you exercise, you need to add calories (there's calculators for that on that page as well).
I'm just saying this because there are a lot of people out there who think they need to cut their calories to, or even below, RMR level to lose weight and/or fat, and that's not always a good idea (it can be on occasion of course), especially if you want to preserve/build muscle. It really depends on how much weight/fat you need to lose, if you are overweight, or of normal weight and just want to change your body composition (muscle/fat ratio) etc.
Cardio burns more calories than weightlifting during exercise (not necessarily after, unless you do interval training or HIIT), whilst lifting is better for muscle strength, definition and raising your metabolism (for up to 48 hours after, whilst cardio only does it for a couple of hours). Having more muscle also raises your RMR, so it means that the more muscle you have, and the more you exercise, the more you need to eat so your body actually doesn't start breaking down muscle. Otherwise, you'll end up "skinny fat", like @Promethea already mentioned.
Watch what you eat, too. Many people initially overestimate the effect of weight loss due to exercise alone, when nutrition is much more important (or let's say: They should go hand in hand, but most PTs will tell you that nutrition is really 80% of the equation in weight loss and gain).
If you feel you're clueless about nutritional values of food, and how much you're supposed to eat for weight loss (or what you actually eat at the moment), use something like Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com
Many people really grossly underestimate what they eat. Many people who get into exercise as beginners also overdo it and start eating too little. Both isn't ideal for obvious reasons.
Long story short: Think about your current body composition and your goals (mainly weight loss, mainly muscle gain, both), and then tailor both your exercise regime and diet to that. There's sadly no one fits all approach.
Yeah, l was so stricken with hunger after using the machines this time around that l stopped briefly because l just wasn't prepared to keep up with eating that way.
l did something similar to the weight routine l'm doing now when l was about 20, but l think l only did it for a month. l did see results and it seemed to change my body for about a year afterward but l don't remember being so hungry and drained.
So, l've been on a multi-vitamin and trying to keep protein in mind as well as just having food around the hose for those instant hunger attacks. Seems to hit 45 minutes to an hour afterward-yesterday ate 3 salami wraps in on sitting very suddenly but then felt fine for the rest of the night.
Also seem to be waking up incredibly hungry the day after using any machines, which is a bit annoying for me since l'm not traditionally a morning eater but one can always get in the habit of breakfast.
Someone asked in an earlier post, about when to start weight training. I came across this today on reddit:[–]w4nd3rlu5t 3 points 1 year ago
Yes, I felt similarly to you ("I'll start strength training once I'm done losing the weight") But thankfully, I listened to my bf who said, yes you'll lose WEIGHT more slowly, but your fat will be gone faster and you'll look better faster. The way you look is more important than the number on the scale right?[–]4ecohgie 2 points 1 year ago
This is exactly what happened for me. Numbers on the scale changed very slowly, but my clothing sizes just dropped like crazy. My arms, back, and stomach saw the most significant change lifting heavy. Don't put it off!
Do body fat calculators online work?