weight training for weight loss- clueless. please help. :-)

[becca]

HI, I am 21 and have been doing cardio (running, bike, stepper) about 4 times a week since I was 15, I really struggle to maintain my weight...

I eat healthily and have just got some thermogenic fat burners, the people who sold me them told me that i should eat more to try and lose weight (difficult for me to comprehend since I have been eating 1500 calories a day max and living on porridge, vegatables and chicken for the past 6 years) and do weight training.

I have never done weight training, i have done the resistance machines at the gym-low weight, high reps, which i have now found out is a waste of time.

i have just started doing interval training, running on the treadmill...this is what i do

run- (7mph) for 5 mins
run- (9.5mph) 1 min
walk 4.5mph) 2 min
run (9.5mph) 1 min
walk (4.5mph) 2 min
repeat

i do this for 20mins, then go and do situps, squats etc for about 20mins, then come back and do it again for 20 mins, i cover about 4miles, burning about 400cals and dont get bored, just discovered it-love it!

I have no clue about weight training. i want to lose about 10lbs and tone up and get definition, not too worried about getting a 6pack or madonna's arms, just want to look sculpted, tummy is main problem area. I am going on holiday in 6 weeks, also i am doing my finals at uni, so only have an hour a day to train and dont have lots of time (or money) for preparing meals. plus am intollerant to wheat and dairy, so difficult to get protein, just eggs and feta.

any help is really appreciated.

Thank you

becca

[WolfLady]

Welcome to the forums, Becca!

From what you've said, my first thought is.. "She's overdoing it." I'm a beginner when it comes to weight training myself, I've only been working the iron for about a year. But this is based on what I have learned. Others will be able to give more advice or go into more detail on how it all works.

Firstly, I don't think 1500 calories a day is enough. Porridge, vegetables and chicken are fine in a diet, but should not be your sole energy intake! You'll be missing out on your EFA, (which are not called essential fatty acids for nothing!) and many other nutrients. These EFA's help body cell function and metabolism to help you burn more energy. Variety is so important when it comes to diet.

Secondly, don't do so much cardio before a weight training session. Keep it low intensity and steady for 10 minutes, to warm your body and bring up a light sweat. Stretching is also vital, and should be incorporated into the warm up and cool down. After your weight session about 30mins of HIIT.

To begin with weight training, find yourself a beginners workout.

12 Week Beginners Training Routine - Muscle & Strength

This one is perfect. It's the one I started on and I acheived fantastic results from it. Once you've completed the course you can move into more intense routines.

Just remember though, that with weight training you won't lose weight. You will build muscle which weighs three times more than fat. Once you start you should monitor your bodyfat % in conjunction with weight in order to gauge your progress. More muscles means more calories burnt, which means the more fat you will use.

Low intensity cardio is also good for weight lifters, as there is less of a chance of your body cannibilising your muscle for energy. Low intensity will burn more fat although it takes longer than HIIT.

I hope this has helped, and I know the other girls will be able to offer more. Good luck with your goals and how about starting a training journal to keep us posted on how you go?