What kinda of results can u expect from a month

[liltiger]

of weight lifting?

If my goal is to lower my bf% and increase my muscle definition? It would be great to loose 5 lbs too but it's not my main goal.Keep in mind the only thing I've done the past 6 months is run, and pilates occasioanlly. I will be switching to weighlifting 3 times a week, and HIIT cardio ( which I have never done before). Im keeping my diet at 1200 cals ( I'm 5'2), and plan on following the body for life exercise routine. ( not their diet) My diet consists of lots of fruit, lentil soup, lowfat yogurt, spinach, veggies, chicken or turkey breast, eggwhites. Can I make any noticable change in my muscle tone and bf in 4 weeks?

[dana82]

I'd say you can definitly loose those 5 lbs if ur eating only 1200 cals...I think you could also probably loose an inch everywhere.....I'd say you could possibly loose 2% body fat if your workouts are a "workout". That's just my opinion! Good Luck!

[Lady C]

Actually if you start weight lifting you will probably have to increase your calories to gain lean muscle. Try the 1400-1600 range. If you eat the right amount of the right stuff you will probably start to see some definition in 1 month.

[Italianang]

If you want muscle gains, those cals are too low. You can still get those results with more cals but eating the right foods, get your cals from protein!
Eat every 2-3 hours, 20-30 grams protein per shot utilizing protein shakes, chicken and fish which are very lean proteins especially the fish.
Use some mixed oil Omegas like Udos oil which actually helps for leaning as it is an efa, and helps other things like hair, nails, skin, interal organs.
Lots of multicolor veggies in a huge salad with dinner and lunch.
4-6 days for weights on some type of split will help as well.
Good luck, I am sure you will get your goal and have some great help here on the board with these wonderful moderators and members!

Linda