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what type of weight training for women

leeyah Posts: 32 Joined: 2004/09/07	2006/04/09, 10:36 AM i dont know what type of weight training i should do. i want to get lean. i now know that i should be concentrating more on building muscle as this burns cals 24/7...but what should i do? im 21 yrs old weigh 64kg i wanna drop 2 stones...i think thats 14 kg. at the moment i do cardio for 50 mins i run for 5 mins on 7.6 k.m/h then walk for 5 at 5.2 k.m/h. but i dont know what to do for resistance training? ive been running for bout 3 months now 4 days a week and ive only lost 5 pounds!!! i get knackered by the time i finish! it really affects my motivation. i dont no if this is resistance training but i do 40 squats and use the ab machine for 6 minutes. please help.the exercise plan ive got on here i dont understand at all.
Stevept Posts: 44 Joined: 2005/11/06	2006/04/09, 06:04 PM Start with lifting weights free or resistance machines, in the 15/20 rep range,2/3 sets, this will condition your muscle, well conditioned muscle is more efficent at burning fat. We could use more info, how tall are you, man or woman, are you eating right, fill in your profile.:)
leeyah Posts: 32 Joined: 2004/09/07	2006/04/10, 06:28 AM i've filled in my profile its a bit long! btw i dont have access to gym. I have free weights and a leg extension machine..also a treadmill
mysticgraces Posts: 422 Joined: 2006/02/21	2006/04/10, 06:42 AM Hi First,judging by your profile,you arent eating enough,and when you dont eat enough,your body burns muscle to use for energy..yu want to burn pure fat and you need to eat in order to do that.
leeyah Posts: 32 Joined: 2004/09/07	2006/04/10, 09:56 AM eat more? like what? ive just eaten breakfast: 1 slice wholemeal toast with 2 scrambled egg whites mixd with black pepper to taste then ran for 50 mins i only burn 500 cals in that session im not that good at it yet after 1 hour ate lunch lunch tuna and spinich wholemeal wrap with 1 raw tomatoe thats all so far. im goin to do weights in the evening for 1 hour. then eat dinner of kindney beans with veg and 1 apple. also im tryin to up my intake of water.
MannyMaster Posts: 515 Joined: 2006/02/01	2006/04/11, 03:07 PM Hi there and Welcome to FT! mysticgraces is right, it looks like you really need to increase your calorie intake. It should be at least 1500 calories of good fats, good carbs and plenty of protein. Do you not eat meat? And burning 500 calories during a run seems like a good amount to me. Check out the diet & nutrition forum for some good eating ideas. Also I would keep track of your calorie intake in the nutritional plans section. -------------- "One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
leeyah Posts: 32 Joined: 2004/09/07	2006/04/12, 06:45 PM yes i eat meat.but i'm not to keen on it. i can only stand chicken! and obviously fish. im gna start doin HITT treadmill sessions for 20 mins and also my 50 mins sessions on the treadmill on alternate days. i hav started to increase my calorie intake to 1500.thanks guys if you have any other suggestions feel free to post please!
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/04/12, 06:55 PM I read your profile and also agree with the others. I didn't do the math but I'd guess around 1200 or so is your caloric intake. I rarely eat meat myself but do love my fish and chicken. You might try shuffling your food categories around a little and take in a little less sugary foods (fruit) and a little more protein and fibrous foods. If you like broccoli, sweet potato and the like they keep you going energy wise. I love fruits but if I'm trying to cut fat from the body, the fruit seems to make it take longer. Something else that works for me is shifting from low carb to low fat then fairly balanced over a three week period (hopefully that makes sense). -------------- Mike in Pensacola Now.