A bit of advice appreciated please"..

rayrayfitz
rayrayfitz Posts: 80 Member
edited November 2024 in Health and Weight Loss
I posted on here yesterday about a stagnant stage I'm going through. I'm eating my cals and playing badminton once a week, and swimming around 5/6 hours a week, as well as walking - which I don't log, I usually hit my 10,000 steps. But not always.

I had some great advice. I have PCOS and a lot of people have suggested weight training. So here's my question...

I have around 5 stone to lose. (I've lost 3 1/2 stone - US 14lb to a stone) I am a member of a gym, but I use it mostly for swimming, though I do go to the gym, I tend to swim more as it burns more cardio cals.

How do I start weight training? Do I need to be using the weight machines at the gym? Can I do it at home with kettle balls etc? How often? Do I have a workout once a day every other day for example. Or do several short bursts at home? Do I swim as well or just train? How much protein should I eat?

I really have no idea. I've looked online but it's all so confusing. I am a complete novice.

Thanks for any advice/links, I really appreciate it x

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    You have a choice to follow existing programmes or get a trainer to help you in the gym

    Recommended books: strong curves or new rules of lifting for women

    Recommended website: http://stronglifts.com/5x5/ (whole routine plus videos in there)

    At home you could start with bodyweight basic routine like http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/


    Personally I took the trainer approach ...I thought for a couple of months but still see him weekly 8 months in and I love how he pushes me and encourages me.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I train 3x a week and just walk the rest

    0.8-1lb of protein per lb of LBM as a goal
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    edited February 2015
    There are many ways to start and I'd suggest that you do what is most convenient first.

    Rabbit outlines some great programs, I'll touch on other things.

    If you have a gym, go in look around and see if there is someone that can show you the machines and or free weight areal. Over time you want to move to free weights because they are, in a very general sense, better - freedom of movement, use of stabilizer muscles, etc.

    You can also work from home with bodyweight or Kettlebell - be careful with the latter, momentum swings will hurt/strain muscles if you do too much too early.

    If you want to do body weight first (but you have access to gym...) there are programs called your body is your own gym or convict conditioning.

    Look at youtube for excellent examples to lifts.

    Join the eat, train, progress group here - they also outline programs.

    Frequency: I also find 3x a week the most effective. But I usually ramp up to that if I haven't been doing it for a while. Expect soreness.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Do you belong to a gym?
  • rayrayfitz
    rayrayfitz Posts: 80 Member
    Sorry whats LBM?
    Liftng4Lis wrote: »
    Do you belong to a gym?

    I do yes, and have used it, mostly treadmill for an hour, bike, rowing machine and then some of the machines for half an hour.

    I dont know if i have the confidence to work with a trainer tbh :-/
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    rayrayfitz wrote: »
    Sorry whats LBM?
    Liftng4Lis wrote: »
    Do you belong to a gym?

    I do yes, and have used it, mostly treadmill for an hour, bike, rowing machine and then some of the machines for half an hour.

    I dont know if i have the confidence to work with a trainer tbh :-/

    Lean body mass.
    Personally, if you have a chance to do the trainer for a session or two, grab it. You don't need confidence, you need their knowledge. Alternately, watch people and emulate them.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    LBM - lean body mass. It's everything that isn't fat. Often fat is evaluated as %bf - percent body fat.

    Your LBM = body weight * (1 - bf%)

    For example a person with 25% bf and weight of 100 kg will have 75kg of LBM.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    rayrayfitz wrote: »
    Sorry whats LBM?
    Liftng4Lis wrote: »
    Do you belong to a gym?

    I do yes, and have used it, mostly treadmill for an hour, bike, rowing machine and then some of the machines for half an hour.

    I dont know if i have the confidence to work with a trainer tbh :-/

    Understandable. But they are there to help and invested to do so.
    It's not a requirement, just get someone in the gym to start you off - ask questions here, you'll build up the confidence along the way.
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