I am female,5'5, 161 lbs (recently lost 59 lbs and want to lost 21 more to get down to 140).
Up till now I have mostly been doing cardio, pilates, and plyometrics. I have done a little weight lifting but all on the machines at the gym and totally unguided.
I need to build some lean muscle mass to help me lose my last 20ish lbs and stop running like a hampster constantly.
I would like to do something like New Rules of lifting for women. And cut down cardio and go to 3 times a week heavy lifting with a little cardio here n there on other days. HOWEVER, I have NO IDEA what to do on the other side of the gym and can't afford a personal trainer.
If I buy the book will it tell me what the equiptment is and how to use it?
ALSO, how many calories would you suggest for me if I was on the New Rules of Lifting for Women workout plan. Lifting heavy 3 times a week. I am almost 27, 161 lbs, 5'5 and want to lost another 20 or so.
I have been stuck between 164 and 160 for a month now and HAVE To change something.
Books will have instructions. You can also look at videos on youtube. The pros, Rippetoe, Eric Cressey, (insert weight lifting coach) all have videos where they are either performing the lift or coaching someone performing a lift.
The book tells you a lot, but like Smash said, you need to check out the videos on youtube and elsewhere that will show you what it is supposed to look like - just plug in the name of the exercise and you will get loads of videos - some better than others. And some of them will just be Joe Blow recording his lifts to show others, so make sure that you are looking at the pros (I love Rippetoe's videos). There are not always pros doing the New Rules lifts, you will see a lot of regular Joes and Janes. They are still helpful.
The starting strength website is excellent for explaining how your body should feel, like how far down you should squat and where your weight should be centered and the hinge for deadlifts and bent rows and Romanian Deadlifts, etc. Dan Johns website is also good - Cressey is great.
Most of us ladies here who lift weights have taught ourselves through these same methods, so you are not alone.
Don't let anyone intimidate you and don't be afraid to carry your book around at the gym. We all do or did.
And don't be afraid to ask questions on the fitness forum. People generally love to help. Good luck and have fun.
I am using Female Body Breakthrough right now (just started this week, today was workout 2) and I also bought New Rules, so I am reading through New Rules now to see what is different and get somewhat prepared for that one as I will do it when I finish FBB.
I think the main difference between the two books is what kind of read you want. I personally hate the writing style in FBB and like NROLFW.
FBB: your friend, girlfriend style trainer. lots of personal stories and studies
NR: a bit of a tougher man as a trainer. Not so much personal info, just studies, what they mean and what you should be doing.
Any of the NROL books and Female Body Breakthrough have directions and pictures of the exercises - I never lifted before and totally self taught with NROL4W .
Also youtube is a good idea. Wish I had known of that option when I started, but when I hired a personal trainer a couple weeks ago to help me over my injury - he said my form was really good on all the major lifts, deads, squats, presses, rows
You'll do fine
last summer, i paid a trainer for one session (you have to be firm!) to just demonstrate things and offer initial observations.
another way to go (prob same price, maybe more helpful) would be to head to your local university gym & get acquainted with movements there.
finally, you could seek to draw from the expertise of jocks in your circle of friends/family. (somebody must know one, at least.)