I am going to incorporate weight lifting, but I have questions.

Yes, I need to lift weights so I can build muscle. My question is how much should I do so that I don't look too big?

I am 5'6" and weight about 160. I want to slim down to 140 and be more lean. But how? Also, is there anything I need to know before I start? Like are there any books that can insrtuct and inform me on weight lifting?

Also, should I change my calorie consumption because of this? Thanks in advance,

Jay

First off, your smart for this. Weightlifting is one of the best things you can do to build muscle/burn calories. That being said your going to want to keep your workouts pretty aerobic since you want to slim down. Start off a workout with some cardio for about 20-25 minutes. Then you want to hit the weights, but not heavy. Stick with a low enough weight to where you can do about 20 reps with some resistance but not to the point of total fatigue. Do about three sets for each exercise. Be sure to keep rests in between excercises real short so you keep your heart rate up, as long as your heart rate is up your body is going to be in a fat burning state so your gonna want to work to keep it there. The last thing is to watch how much fat you have in you diet and focus more on protein and complew carbs (just like all good diets suggest). I would say do one body area per workout and split it into a five day per week routine. Do about three to four lifts per workout and take weekends off for yourself, you deserve it at the end of the week.

Hope this helps, and if you have any questions feel free to message me.

Other than your first line, I couldn't disagree more, Clay.

Lifting heavy will help her lose weight - read Hierarchy of fat loss. After diet, heavy lifting will next most important thing.  Lifting weights that are light enough to do more than 12 reps is just going to waste her time. She won't bulk up because she's a) eating at a deficit b) not a guy c) not on steroids. Oh, another good read. Actually, just read everything on stumptuous.com

You don't need to limit dietary fat to reduce body fat - that's just not how it works. Eat clean, and that includes good fats, including dairy, nuts, olive oil...

And do not bother with a split routine - they are only beneficial to chemically enhanced people who have been lifting for years. Not for a beginner, for sure.

Full body, or at most a split such as upper/lower or push/pull.

I'd recommend going into the FAQ and finding Melkor's list of lifting routines. Starting Strength is highly recommended, and I personally love New Rules of Lifting for Women.  It will include HIIT (high intensity interval training) in some stages, which you'll recognize as the fourth important thing from Hierarch of Fat Loss (after #1 diet, #2 diet - yes, it's that important, and #3 heavy lifting).

^What she said.

Hey there Clay, what you described is a cardio circuit. It will def help her lose weight as long as she is following a good nutritional plan but it won't help her build muscle. Since she mentioned she wants to build muscle, ...well, go with exactly what Amethystgirl posted.  Just keep your nutrition clean and healthy bc without proper nutrition, your working out will be in vain!

Best of luck!!

I second amythestgirl.  I've been following the New Rules of Lifting for Women book, and I am definitely getting more of a lean, toned look, and I still have 42 pounds to lose!  Not to mention the awesome feeling of being strong!

Damn, looks like i made a good move by not starting up with that trainer at LA Fitness, since he purposed what i suggested for myself. I was also going more off the fact that she is looking to lose some weight and tone and not get bigger. Thanks for setting me straight though amy.

ummm, thanks for your help, but Im a guy...

Well you should definitely do weight lifting, like you said, but to level it out you should probably do a bit of moderate cardio, maybe 20-30 minutes a day so you won't just bulk up. If you eat less calories than you expend, you'll lose the weight you want, and become lean due to the weights, without becoming bigger.

Hope that helps

Original Post by pinoypi:

ummm, thanks for your help, but Im a guy...

 As I was reading the replies to your question, I thought you were a guy. Anyways, even though everyone thought you were a woman, these same principles will also hold true for men :). You should get New Rules of Lifting, not the New Rules of Lifting for Women :).

^ yep

Sorry about the gender confusion... but the advice is still the same :) It might be a tad easier to build muscle, since you have more testosterone than a woman, but frankly, guys have to work pretty hard to increase muscle, too.

Thanks CC, great advice.