..such a newb...

MscGray

Hey all - I'm super excited that I finally decided to start lifting on Tuesday....but I am a still a little on the terrified side too!!
I have a few concerns that I was wondering if anyone could weigh in on.
#1 I eat at about 1650 [37yo female/5'2/216] (but lately have been really slacking) to lose between .5 and 1 lb/per week, will I have to up my cals or lower my cals when starting this program. I somewhat understand that I can not necessarily lose weight and build muscle at the same time, and I am NO WHERE near my goal (still about 65-70 lbs out) but several lifting friends recommended lifting earlier rather then approaching goal and then lifting....so thoughts?
#2 I love doing zumba, and I really don't want to give it up, so I'm wondering if its possible to zumba on my off days from lifting (well class is only offered on 2 of the off days..so.., and then yoga on the 3rd off day) Or if I should switch my lift days to line up with zumba and then zumba after lifting if I have any gas left (guessing I might be okay in the earlier weeks, but as the weight gets heavier maybe my passion will shift or my body will help make it an easier decision).
#3 If you lift in the gym and had apprehension before starting this program....what did you do to ease in and get comfortable? I have apprehension of being so overweight and looking out of place among all the "buff" looking guys and gals, fear of looking like an idiot who doesn't have any clue (cause really I don't ) and fear of injuring myself or worse yet not even being able to lift the bar weight (I know this will be an issue on arms, not too worried about squat/deadlifts/rows)
#4 when you started out did you find yourself getting sweaty? I'm trying to figure out if I have time to lift before work, but wont have time to shower at the gym.
Sorry this is so long, but I want to make this whole venture as fulfilling as possible, and Im sure you folks can guide me best!!! Thanks!

canadianlbs

hey . . . nice to see you. it's pretty quiet in here atm, due to dual long weekend i guess, but it'll get livelier.

i've only been playing with weights since march this year, and i started stronglifts halfway through june so my experience is a bit limited. but for what it's worth:

1. - i eat at a deficit (5'4", ~130 or so, 1200 cals according to mfp), and i make progress, just maybe a little slowly. i'm also 49 which i do think is a factor in my recovery/progress rates.

2. - i cycle, you wouldn't catch me trying to dance on a bet. but it's the same kind of question and i get you. h'mm. what i find is, i can do either. but lifting seems to blunt my cardio capabilities, without actually killing them dead. so if i ride on rest days it's still doable, i'm just really likely to wake up on that day with lead legs. so more likely to be just kind of chugging along on the bike on those days. in my own mind, i see this as a matter of glycogen replenishment . . . there's info about it out there, but my basic layman's understanding is that lifting burns up all the glycogen that i've got, and a day later it's still pretty low so i have to fall back on my fat-burning process instead. i have lifted and ridden on the same days, but i always lift after the ride. it's partly just how it's been but also partly my own decision. i can ride home from the gym and even throw in some sprints but that's only a mile at the most. i've never dared commit myself to 15 miles and a hill right after a stronglifts workout. i'm afraid i'd get out there and have to call them to send the marines. i may just be a chicken, however.

3. - getting comfortable: i was petrified (and i work in a mostly-guys field). but the best help that i ever had was just having a plan. with sl, i knew what i was in there to do, even if i wasn't sure in the beginning of how to do it. it helped enormously. and the feeling of strangeness really does wear off if you just keep it up.

canadianlbs

oh yeah, and also . . . there's us i think that you'll like it here.

TravelsWithHuckleberry

Hi MscGray! Welcome -- this is such a great team, so I agree with Canadianlbs -- you're going to love it. Definitely start posting in the daily check in thread. So much good happening there.

So, I'm eight weeks in on StrongLifts and totally know where you're coming from with all of these questions. Here's my two cents:

#1 -- As a newbie, you probably can lose weight and gain muscle at the same time, but from what I understand, that's not going to last long. I also have about 60 lbs. to lose, so am milking the "newbie gains" as much as possible. I've found that eating at a ~20% deficit from my TDEE has been super easy and I'm losing fairly steadily. Bottom line, I can't imagine that you'd have to reduce your calories -- You are going to be able to eat way more than you think you will simply because you're lifting heavy. Once you add in Zumba and yoga, that's some serious activity, so my guess is your cals will go up and you'll still be fine.
(Sidenote -- Canadian, 1200 only? Really? How's that even possible given everything you do?)

#2 -- Lots of folks do cardio after lifting, but personally I'm pretty wiped out. I try to keep things very low key on lifting days, like slow walks with my dog or leisurely biking. I'm trying to get back into rock climbing, and have found that trying to do that after lifting is a total no-go. I'd try to plan on off days, and just see how it goes.

#3 -- I asked a friend who lifts to help me for the first twelve weeks. Made the whole process significantly less intimidating, keeps me accountable, showing up, and helps me focus on form. If you have someone in your life that you could ask, I'd definitely recommend it -- even if it's for a much shorter time frame.

But if you have to go it alone, really, really don't worry about it. Unless someone is being a total jacka$$ at the gym (throwing down weights, doing something blatantly dangerous), I don't even notice anyone else. My mind is only on what I'm doing -- and I can assume that 99% of the other folks there are doing the exact same thing. They're focused on their workout.

When I started, I couldn't lift the barbell either. 45 lbs. isn't light! So use a smaller barbell, or dumbbells until you work your way up. You'll get there in no time!

Also, definitely watch the videos and read the info about proper form on the StrongLifts website -- they helped me immensely.

#4 -- I definitely sweat, but could *probably* get away with a baby wipe bath if absolutely necessary. Depends on the day. The other option is a quick rinse in the shower (washing my hair is what takes forever, so if I skip that, it takes less than 5 min.). My workouts take between 40-60 minutes, fyi.

Good luck! Come back with follow up questions if you have them!

C.

canadianlbs

crabada wrote: »

(Sidenote -- Canadian, 1200 only? Really? How's that even possible given everything you do?)

i do mellow! ;-) it's about 80% sitting on my bum reading, in my life. i dunno. i told them height, weight, age, and i said sedentary, which i mostly am. they told me 1530 or something as a daily allowance, which seems about right, and 1200 for deficit. i will say that on the days when i actually report my bike/cardio, it goes back up.

or maybe that's 1200 canadian calories could be more when the exchange rate is right.

symba1130

Hi MscGray -

I am currently lifting at a slight deficit. I still have a little to loose (10-15lbs) and its coming off VERY slow, but my whole body is changing shape during the process. I agree with anyone who recommends to lift while loosing, you will be better for it in the end. P.S. My stats are 153lbs/ 5'6" and I eat around 1640 cal a day. (started at 189lbs 14mths ago when giving birth)

Zumba - I used to LOVE Zumba but I have found that as weights get heavier rest days really do need to be rest days. If you are able to squeeze it in on the same day as lifting I would suggest that.

Lifting at the Gym - Yes I do and I was in the same boat as you about 12 weeks ago. I was scared out of my mind to make a fool of myself/get hurt, etc, etc. I watched TONS of videos for form, I downloaded the 5x5 app on my phone so it tracks is all there for me (less thinking on my part), and my biggest trick is I go early in the morning when the gym is not as busy. I feel less stressed this way and I hope that at some point my confidence in doing this correctly will allow me to go during busier times and not give a s**t what the people around me think.

I don't get SUPER sweaty, but I do shower after. I also lift first thing in the morning so technically I haven't showered since the day before and at this point its pretty well needed. I have been able to get away with a quick rinse and dry shampoo in the hair a time or two.

Please keep us all posted. This is an AMAZING group of ladies that will help you along the way.

krokador

#1 I eat at about 1650 [37yo female/5'2/216] (but lately have been really slacking) to lose between .5 and 1 lb/per week, will I have to up my cals or lower my cals when starting this program. I somewhat understand that I can not necessarily lose weight and build muscle at the same time, and I am NO WHERE near my goal (still about 65-70 lbs out) but several lifting friends recommended lifting earlier rather then approaching goal and then lifting....so thoughts?

That's an okay deficit, you'll be making strength gains and losing weight for a while before you really hit a wall. Just don't be afraid to go over on some days as your body WILL sometimes ask for a little more fuel

#2 I love doing zumba, and I really don't want to give it up, so I'm wondering if its possible to zumba on my off days from lifting (well class is only offered on 2 of the off days..so.., and then yoga on the 3rd off day) Or if I should switch my lift days to line up with zumba and then zumba after lifting if I have any gas left (guessing I might be okay in the earlier weeks, but as the weight gets heavier maybe my passion will shift or my body will help make it an easier decision).

I haven't done much Zumba but I seem to remember it was pretty darn hard on the lower back, what with all the jumping and half squatting and flailing around. (I'm really not a fan, personally. But to each their own). You can try it out, but it might affect your squats and deadlifts a little more than you would like. The best thing I can say is listen to your body. The only advice I have is to NOT do Zumba before the heavy lifting. That's just asking for an injury, IMO.

#3 If you lift in the gym and had apprehension before starting this program....what did you do to ease in and get comfortable? I have apprehension of being so overweight and looking out of place among all the "buff" looking guys and gals, fear of looking like an idiot who doesn't have any clue (cause really I don't ) and fear of injuring myself or worse yet not even being able to lift the bar weight (I know this will be an issue on arms, not too worried about squat/deadlifts/rows)

My first few days in the gym were a little iffy, the trainer did not make me feel very confident, but the atmosphere really eased me in. There's something about seeing other people strive for their better selves that makes me even more motivated to lift My gym is pretty friendly. But I watched a lot of form videos and read Starting Strength and I'm pretty confident now. It comes with experience

#4 when you started out did you find yourself getting sweaty? I'm trying to figure out if I have time to lift before work, but wont have time to shower at the gym.
Sorry this is so long, but I want to make this whole venture as fulfilling as possible, and Im sure you folks can guide me best!!! Thanks!

Err...


Nope. Not sweaty at all >_> (To be fair, this was after my intervals this morning, but I was already a mess after deadlifts haha)

krokador

Hmm, so i can't edit my post, the image went kapoot for some reason and mfp keeps telling me i don't have the permission to do anything... Let's see if i can include this again?

Click here, cuz these forums are making me headdesk too much >_<

threnjen

I sweat digustingly when I lift. I usually bring a fresh shirt just to walk home in so that the cars driving by aren't totally grossed out by my sopping wet self.

I had to hire a trainer to get over it. I was too scared to approach these exercises by myself. But I'm a wuss :P