Best Diet for Strength Training and Weight Loss Beginners Domain_10
Ever wondered what weight lifting for weight loss looks like when you've never picked up a dumbbell before, let alone an Olympic bar? Well, you're in luck. One WH staffer undertook a beginners weight lifting for women routine specifically designed for fat loss. Keep reading to find out how she got on, and more importantly, what she learnt.
Okay, so I'm no stranger to a challenge. In 2017, I took part in a staff 12-week challenge and dropped 10% body fat, looking and feeling leaner. But after 12 weeks of gruelling HIIT training—dubbed the best cardio for weight loss—and a very strict diet, it's fair to say I fell off the bandwagon. And when I say fell, I mean I spectacularly tumbled off the wagon and into a proverbial pile of everything I'd tried so hard to avoid over the past 12 weeks.
Without having the structure of a lifestyle transformation plan I'd lost my gym mojo; feeling lost without the regiment of the classes or someone (even a booking system) to be held accountable to.
Combined with a newfound love of peanut butter, before I knew it, the majority of the weight was back on and I didn't know where to begin in the gym.
I realised my personal gym workout knowledge was, well, average to poor. As a former cardio queen, my workouts would start on the treadmill and end on the cross trainer until I'd burnt at least 600 calories. Give me a weight bench and I probably would've taken a seat to scroll through Instagram.
So, I made a vow with myself to stop the endless hours of cardio purely for calorie burn and educate myself on how to go to the gym, and learn to lift weights.
I know, it's not exactly radical given the rise in popularity of strength training, but without my trusted cross trainer, the idea of entering the free weights area was terrifying. Despite working for a health magazine, I was still cloaked with fear at even the sight of a squat rack.
Enter Evolve's 12-week transformation plan, designed to get you leaner and stronger with minimal cardio and a lot of picking up and putting down heavy stuff – otherwise known as strength training.
Evolve claim to help you make 'big changes and kick bad habits so you can achieve things that you once thought unachievable'. I instantly save images of Steph Claire-Smith to my camera roll for inspiration – time to make the unachievable, achievable.
Can you really lose fat lifting weights?
It's the age-old question – is it really possible to lose body fat by strength training. Short answer, yes. Longer answer, yes but it's nuanced.
Resistance training should be a mainstay of your workout routine no matter what your goal is. It improves bone density, increases muscular strength and can help with everything from posture to power. Cardio workouts are also important for our heart and mental health but, crucially, doesn't build or maintain muscle in the way strength training does.
The more muscle tissue we have, the faster our metabolism will work. This is because muscle tissue burns more calories at rest (when we're not doing anything) than fatty tissue, meaning you'll use more calories to do less. In an ideal world, you'd find the right balance between strength training, cardio and NEAT exercise (remaining active throughout the entire day, not just during your workout).
Read on about how I got on with my weight lifting for women training plan and what I found out about weight lifting for fat loss.
My weight lifting for weight loss routine
My training routine began with three sessions a week, which after two weeks increased to 4 sessions. My head trainer, Otaniyien Ekiomado designed a strength training program for me and along with a protein-rich and low(er) carb diet.
A typical full-body training workout:
- A1 - Deadlift: 4 x 10
- A2 - Bench press: 4 x 10
- A3 - Rope slams : 4 x25
- B1 - Static lunge: 4 x 12
- B2 - Knee highs: 4 x 12
- B3 - Single arm row: 4 x 10
- C1 - Sled push-pull: 3
- C2 - Med ball slam with walk out: 3 x 15
- C3 - Burpees: 3 x 15
You do all the A exercises together before moving onto B then C. The first number is the sets and the second is reps. E.g. 4 x 12 is four sets and 12 reps.
Learning about the benefits of weight training
In the first week, I was introduced to two new exercises; the squat and the deadlift. I later realised these big lifts were key to my training.
Compound exercises like squats and deadlifts, help to 'stimulate the most amount of muscles with one movement,' Otaniyien tells me. One simple move to combine all muscles? Sounds like a transformation dream – that is until you've tried squatting your own bodyweight. Not as simple as I first thought…
As well as a traditional barbell squat, I also learnt how to nail a front squat – similar to the back squat except with the barbell across your shoulders.
Otaniyien recommended I stick to these, as my calves are tighter than a pair of Lululemon leggings. They also allowed me to get the depth that a back squat just couldn't deliver. Front squats are great as they not only target your quads and glutes, but also fire up your core as you keep the barbell level and lifted on your shoulders.
Note: you will get a sexy pair of bruises on each shoulder, but they'll go nicely with the calluses on the palm of your hands from deadlifting. Who said strength training was pure glamour?
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Getting to grips with my beginners weight lifting routine
After my first week, walking downstairs was nearly impossible and getting my sports bra over my head was near torture. I'd previously heard of DOMS but my word, I'd never experienced them like this.
Alongside the compound movements, Otaniyien introduced conditioning supersets of burpees, battle ropes, slam balls and the much-hated prowler. I've never experienced quad and glute burn quite like pushing a large weighted metal sled up and down a gym. I could feel my fitness and strength levels improving.
Moreover, my measurements weren't lying either. By week three I'd lost almost 3kg in weight and 1kg of fat mass, as well as doubling my leg press weight from 90kg in week one to 180k.
My weight lifting for women plan
To keep my body guessing, Otaniyien would ensure each day would focus on a different body part:
- Monday = legs
- Tuesday = arms & abs
- Thursday and Friday = full body
Slowly but surely the weights were going up as my bodyweight was going down. By week five, I was deadlifting 100kg. For the girl who always used to pick up the trusted 7kg hand weights for squat thrusters, I begin to understand what Evolve have been preaching this whole time.
Weightlifting isn't just heavy lifts and grunting; I feel stronger in myself, both mentally and physically. Whilst I'm not quite yet loving the pain that comes with lifting heavy, I definitely love the results that come with them.
Otaniyien tells me the key to getting in the zone for strength training is down to visualization. 'Visualise the legs you want, the arms you want, the butt you want, the chest you want' (you get the idea). Okay, 12 weeks to Karlie Kloss style legs – got it.
Moreover, Otaniyien tells me that I need to learn how to switch off the feeling of discomfort, re-teaching the brain to view pain as a positive and focusing on the results that will come from this current excruciating burning sensation in my legs. 'Weightlifting is like meditating', he tells me as I shake off the lactic acid and hit the squat rack again.
Counting macros
One thing I have learnt is the philosophy 'you can't out-train a bad diet'. Stepping on the scale and (attempting) to hide that drunk burger meal is pretty much impossible, regardless of how many hours you spent in the gym. Sad face.
In order to get the results I wanted, I had to nerd up on how to count my macros (that's the ratio of protein, carbs and fats you eat). I was initially put on a Ketogenic-style high protein, low carb diet to get the fat loss started. By limiting my carb intake, my body would burn fat stores for fuel first.
To figure out how to calculate your macros use the handy infographic below.
Sounds good, eh? In a study by Science Daily, researchers found 'elite endurance athletes who ate very few carbohydrates burned more than twice as much fat as high-carb athletes during maximum exertion and prolonged exercise'.
I'll be honest, training hard on a low-carb diet was tough. But the weight came off and carbs were reintroduced, along with a new burst of energy and enthusiasm. My macro divide from here on was along the lines of protein: 118g, carbohydrates: 118g, fats: 30g.
A typical day of food
- Two eggs and smoked salmon for breakfast
- Chicken and quinoa salad for lunch
- Protein shake as a 4 pm snack
- Chicken and veg for dinner
Tracking progress
By week nine, although I'm hitting weight training personal bests, I'm nowhere near my personal weight loss goal. It doesn't help either when I see men who started their transformations at the same time as me lifting their shirts up to reveal chiselled abs.
Turns out that losing weight as a female isn't quite as simple, partly as we're naturally more likely to carry more body fat. According to Science Daily, 'women's ability to store fat more efficiently than men, despite eating proportionally fewer calories [is down to] a link between one hormone – estrogen – and its impact on fat storage for childbearing.' So slow and steady when it comes to fat loss wins the race, then.
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Weight lifting for weight loss: The results of my weight lifting for women program
By week 12, Evolve has arranged a celebratory 'after' photo shoot in celebration of our strong new bodies. I step on the scales amazed to find out I've lost 9kg, 7kg of body fat and 5 inches from my waist. And no, I wasn't perfect throughout the 12 weeks and yes, maybe I had the odd few drinks after work and maybe even a Five Guys (Sorry, Otaniyien), but I feel strong, I've lost fat and I'm eager to continue my strength training going solo.
Turns out, you kind of can have your cake and eat it.
It's fair to say I've had a difficult relationship with food and body image after a four year battle with orthorexia, but for the first time in a long time, I've felt comfortable in my skin and actually like the toned reflection staring back at me. "Strong not skinny" runs truer than ever. What's more, it's been almost two months since finishing at Evolve and I'm still strength training and loving it.
I know that training with a PT four times a week isn't financially feasible for most but the gains that come from a structured plan are unquestionable.
For me, I've learnt that transformations shouldn't just be about losses, but about gains, too. Gains in strength, gains in self-confidence and most importantly #gains all round.
If you're not sure where to start, this gym workout will get you off on the right foot. You can also read this guide on strength training for beginners or our back to basics resistance training guide.
Next, download one of the best fitness apps. Fitness brands such as Fiit, Sweat and Tone & Sculpt have dedicated strength-building plans.
Brb, just off to the gym to smash Eddie Hall's deadlift PB. (That's 500kg, btw).
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The full 12-week one-to-one programme at Evolve costs £4,000. Head to their website for more information.
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Best Diet for Strength Training and Weight Loss Beginners Domain_10
Source: https://www.womenshealthmag.com/uk/fitness/fat-loss/a707977/beginner-weight-lifting-routine-for-weight-loss/
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