Thanks to everyone that answered my question about weight training and fat loss last night. From the various replies, I put together a weight routine that I tried out at the gym tonight. Here's what I did:
Squats | 30 pound barbell | 3 sets of 10 reps
Straight Legged Deadlift | 30 pound barbell | 3 sets of 10 reps
Note: On the above, I felt like I could handle a little more weight, but wanted to get the feel of things before going too heavy.
Assisted Chin Up | 130 pound assist | 3 sets of 10 reps
Assisted Dip | 130 pound assist | 3 sets of 10 reps
Overhead Dumbbell Press | 8 lbs ea | 3 sets of 10 reps
Bent Over Barbell Row | 30 pounds | 3 sets of 10 reps
As a reminder I'm a 44 year old female, 163 pounds who looks and feels great at 140, so that's my goal.
Do you think I am missing any body parts, given that these are (all or mostly) compound exercises?
I am only doing two lower body exercises for legs - is that enough?
How is my rep/set count? Should I left heavier weights for less reps? If so, what's a good ratio for how to reduce reps with increased weight?
Lifting 3X a week - enough?
In addition to weights I will do 2-3 short sprint sessions on the treadmill every week, all other exercise will be easy walks or yoga.