lifting wieghts?

Question

i just started lifting weights and taking protin bars and shakes, do you have any reccomendations on a beginers wieght lifting routine? Trying to gain weight, hered muscle weighs more than fat, is it true?

Thanks
Im 13 years old female 102 lbs and 5 ft 5in

Answer 1

Hey, been there my dear. I was 98 pounds and 5'4" and couldn't carry a grocery bag. I took a weight lifting class at the high school under community education. It was great. For beginners.
You need to stretch out first. Then work arms, legs, back. Work large muscles first, then smaller muscles. Don't lift every day, lift every-other day. Let your muscles recover. Do 3 sets of 8-10 reps each of each exercise. Move up in weights when you feel you can do the 3 sets easily without tiring or fatiguing.
Yes, muscle weighs more than fat. And you will LOOK FANTASTIC !!! You will eat better too. And you will have less stress, more happiness. It is a GREAT THING.

Answer 2

Hi. Im a personal trainer, and usual, for a female beginner at your age, you should stick to compound exercises and use more machines than free weights. This is because you need to strengthen your muscles first and get your muscle conditioned to making movements with weights. Free weights require more balancing than machines. So work on the machines first then move on to free weights on the 2nd month.

Here is a simple program that you can follow

1. Leg press
2. Leg Extension
3. Latpull downs
4. Cable rows
5. Machine chest press
6. Machine Shoulder press
7. Standing Barbell curls
8. Cable tricep pressdowns

Do about 2 sets each and 12 to 15 reps each set.

This would keep you going for 1 to 2 weeks. maybe 3. Increase the sets and weights for more challenge.

Muscle does weigh more than fat. Try to eat more meals in a day. It will enhance your nutrients absorbtion.

Answer 3

Muscle does not weigh more than fat, it is only denser. This means that 1 lb. of fat is four time the size of 1 lb. of muscle (roughly). So you can work out, build muscle, look trimmer, and still weigh the same if not more b/c of muscle density. In terms of a routine, power lifting or heavy lifting can be used to build volume while resistance training which involves lighter weights and a greater range of motion can make longer leaner muscles.

Answer 4

O well you are a little young to start i stared at 15 im 17 now ahh muscle does weigh more than fat i would recomend going at lest 3 times a week make sure you are hitting all muscle groups to turn your muscle into fat and make you look better to id stick with the protine and nothing else until you get more aclimated to weight lifting make sure you eat good foods and get plenty of rest. any more specific ?'s email me

Answer 5

Muscle does weigh more than fat yes.
Id suggest eating food whenever u can and take supplement afterwards. whether its immediately or a half hour after eating. always take suppl after workout. don't let ur suppl replace ur meal, food is easier to digest. Do big weights where u only can do like 8-10 reps. Heavy lifting builds the muscle and don't be afraid to throw in some acrobatics to, gotta work it all bc heavy lifting CAN screw u in the future unless u train right. GOOD LUCK :)