To You Weighlifters Out There...
KindleKate
Posts: 24 Member
I am a beginner with the weight training. Tips appreciated.
Here is my first question. I like to walk on the treadmill for about an hour each day for reduction purposes. But I want to also lift on those same days. Would it be okay to break walking session in half - walk 30 minutes, do 30 min strength training, and then finish up with 30 minutes walking?
Pros? Cons?
If weightlifters would friend me, I'd appreciate it. Thanks.
Here is my first question. I like to walk on the treadmill for about an hour each day for reduction purposes. But I want to also lift on those same days. Would it be okay to break walking session in half - walk 30 minutes, do 30 min strength training, and then finish up with 30 minutes walking?
Pros? Cons?
If weightlifters would friend me, I'd appreciate it. Thanks.
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Replies
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I found if I had a protein drink I avoided losing muscle. From my research & experimentation I found it was better to keep the sessions 45 minutes or under.0
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30 min walking pre/post lift sounds good for your warm-up/cool down. Just make sure you also warm up the muscles you intend to work in your lifts, especially if you intend to lift heavy; a couple sets using smaller weights and/or body weight (push ups, pull ups, dips etc.) should do the trick.
As for weights, try to find one's that allow you to preform 8-12 reps per set; if you cannot perform 8 reps using good form, lower the weight; vice versa if you can perform more than 12. Other than that, find a good program that meets your goals and stick to it; I hear the "new rules" book provides some good ones for women looking to get into lifting. Good luck and stay motivated, I promise you're going to love the changes you see once you incorporate heavy lifting into your fitness routine!
And make sure you get in that protein asap post-lift, right after your 30-min post lift walk is still within the window of opportunity for optimal muscle recovery.0 -
If I got too tired to continue, I'd rather be on a treadmill than be struggling with a 100 pound barbell over my chest.
I'd do maybe 5 or 10 minutes on the treadmill to warm up, do your strength training, then finish the rest of your treadmill afterwards. If you're too tired from lifting, it wouldn't be a disaster to skip the treadmill, or cut it short.0 -
If I were you I would walk 10-15 minutes to warm up your muscles then weight lift for 30 to 45 minutes then do 30 minutes more on treadmill and that would be fine. It's very similar from what you said but the difference is that you want to keep all your strength for lifting that's why in my opinion 30 minutes walking is too
Long before u start lifting.0 -
Some good advise here kate. Go for a 15 min walk warm up, then 40 to 45 min weight training, then 15 min walk after.
As already stated make sure you get a pre and post protein meal.
Think about what you want to achieve and plan your training. Most people starting with weights go for full body workouts, where you do one excersise, normally 3 sets of 8 to 10 reps for each muscle group. So this would be chest, back, shoulders, biceps, triceps, legs and core.
Find excersise's that train each of these muscles and try them out. One of the biggest mistakes most people make is to ramp up the weight from the start. Learn the excercise first, it is imperative that you get your form right first... once your form is right and you performing each excercise correctly then you can up your weights. You want to be aiming to get to between 8 and 10 reps before you cannotlift anymore in that set. If you go over ten then your weight is to low.
Look at you tube to learn different excercise's foreach of the goups. and never be afraid to ask people for help...0 -
Thanks for the tips. I'm getting ready to do my workout now (this after going out with my family to dinner! - but I was good!).
I will try the 15 minutes on the tm first, and then try for 45 min lifting, and then 30 min back on tm (if my energy doesn't desert me!).
I need to incorporate a protein drink, I think. Guess there is a trip to the store tomorrow in my future.0 -
Also be sure to stay hydrated when weight lifting... Learned the hard way what it was like to have a cramp in my arm with 90lbs dumbbells over my head... Yikes!0
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The water tip is a good one. Since I've started exercising, I sometimes wake up with a muscle cramp in my calf. Either not enough water or potassium, I guess.0
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If I got too tired to continue, I'd rather be on a treadmill than be struggling with a 100 pound barbell over my chest.
I'd do maybe 5 or 10 minutes on the treadmill to warm up, do your strength training, then finish the rest of your treadmill afterwards. If you're too tired from lifting, it wouldn't be a disaster to skip the treadmill, or cut it short.
Haha! This is hilarious, but the barbell weighs 45 lbs! why on earth would you think a beginner would be using a lot of weight?0 -
Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL0
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Haha! This is hilarious, but the barbell weighs 45 lbs! why on earth would you think a beginner would be using a lot of weight?
I don't know. Maybe confusion about the metric system?0 -
If I got too tired to continue, I'd rather be on a treadmill than be struggling with a 100 pound barbell over my chest.
I'd do maybe 5 or 10 minutes on the treadmill to warm up, do your strength training, then finish the rest of your treadmill afterwards. If you're too tired from lifting, it wouldn't be a disaster to skip the treadmill, or cut it short.
Haha! This is hilarious, but the barbell weighs 45 lbs! why on earth would you think a beginner would be using a lot of weight?
I've only been lifting for 9/10 weeks and I bench 80lbs?? :huh: It's about the weight being heavy FOR THEM. thats when you get results.0 -
Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL
In...
...because 4-6 hrs at the gym every other day.0 -
Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL
For what purpose?0 -
I am a beginner with the weight training. Tips appreciated.
Here is my first question. I like to walk on the treadmill for about an hour each day for reduction purposes. But I want to also lift on those same days. Would it be okay to break walking session in half - walk 30 minutes, do 30 min strength training, and then finish up with 30 minutes walking?
Pros? Cons?
If weightlifters would friend me, I'd appreciate it. Thanks.
If your focus is on lifting that day, then your focus should be on lifting. Do a short amount of cardio to warm up - 10mins or so, then do your lifting routine (I would make it 45 mins - hour) and then do some cardio after if you wish but limit it to about half an hour.0 -
Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL
For what purpose?
Because they have no life.
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Do you also walk outside of the gym?
If you are sedentary, then I can see how you'd like to walk every day to increase your calories burned. I walk 50 minutes each day to and from work on top of that 20 minutes to and from gym. Walking is very low impact so it should not interfere with lifting as long as you are not doing some crazy incline or speed walking.0 -
What lifting program are you going to follow? I would suggest a shorter but more intense warm up - 5-10 minutes run/elliptical then WT and cardio after if you still have juice. As WT intensity improves the cardio part will drop - if not, you just are not taking the WT seriously enough. Do cardio either hours later or the next day. WT should leave you spent. Your mileage may vary, but my current lifting leaves me weak for about an hour.
There is absolutely no need to do 3-4 hours of gym time, much less 4-6, if you do a normal program and aren't training as an endurance athlete.0 -
I am a beginner with the weight training. Tips appreciated.
Here is my first question. I like to walk on the treadmill for about an hour each day for reduction purposes. But I want to also lift on those same days. Would it be okay to break walking session in half - walk 30 minutes, do 30 min strength training, and then finish up with 30 minutes walking?
Pros? Cons?
If weightlifters would friend me, I'd appreciate it. Thanks.
Your warmup can be anything, you basically just want to warm up your blood and warm up hr muscles as well. For example my warm ups are stretching and I so my abs first thing. After that I head into my heavy lifting nice and warm.0 -
Dear KindleKate,
An hour is a good amount of time to workout. I start with 5 minutes on the rowing machine, which warms me up in both upper and lower body. Then do 40-45 minutes weight training and finish with 10 minutes or so walking on the treadmill at 6kph on a 2-2.5 incline.
On your non-lifting days, a 30-60 minute walk is perfect.
Lifting weights will change your body in a way that just walking by itself will not do. Good for you in making the change.
Also, if you like Kindle - why not buy some books like DROP TWO SIZES or THE NEW RULES OF LIFTING FOR WOMEN, or others like it.. THE BODY FAT SOLUTION is another great book that comes to mind, which all have great weight lifting routines and tips for diet.0 -
Hello
It all depends on your goals. If you want to add muscle then only do a quick cardio warmup and then do strength training.
If you are after just losing weight and trying around with weights I would recomend doing whatever feels good for you. If you have energi to do 30min cardio,30min strength training and then 30min cardio then simply do that. I found that the best thing that worked for me was to do strengt training in the morning and cardio in the afternoon. I split them up because you usually use Glykogen doing strength training and low intensity cardio and to get benefits a break inbetween is preferred.0 -
Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL
I'm not sure you are using those 4-6 hours in the most efficient way....0 -
I'm not sure you are using those 4-6 hours in the most efficient way....
Maybe or maybe not. I'm going off of one of my co workers who happens to be a retired Marine. I'd wish there is a more better way of cutting it down. I'm trying to do the same thing that he did when he was still in. Not that easy. Since that man has a lot of sheet on his chest during his military service, including being a combat instructor, a drill instructor, having two meritorious promotions as well as being a water survival instructor and many more...this is the guy you don't want to mess with. The workout does include the pool too. Really hate it but gotta do it if I want to try to beat him one day.0 -
I'm not sure you are using those 4-6 hours in the most efficient way....
Maybe or maybe not. I'm going off of one of my co workers who happens to be a retired Marine. I'd wish there is a more better way of cutting it down. I'm trying to do the same thing that he did when he was still in. Not that easy. Since that man has a lot of sheet on his chest during his military service, including being a combat instructor, a drill instructor, having two meritorious promotions as well as being a water survival instructor and many more...this is the guy you don't want to mess with. The workout does include the pool too. Really hate it but gotta do it if I want to try to beat him one day.
Stop worrying about trying to one-up someone and focus on what your goals are in the gym.
There is a such a thing as diminishing returns in the gym. 5-6 hours of work is not going to show any more progress than 90 minutes. You might want to cut back and give your body time to heal between gym sessions.
Just an example. I ran and ran and ran, and walked.....4-5 hours a day. My cellulite was out of control bad. Then I started picking up the weights, dropped my total daily exercise down to 90 minutes or less 4 times a week (usually 70 minutes), and the changes in my lower body were huge. I can still walk out the door and run a 5K without getting my heart rate too elevated, so I haven't lost even the littlest bit of cardio health by dumping all the cardio.
You want to look or be like that guy? Work smart, not all freakin' day.0 -
I would recommend 10 mins cardio as a warm up, lift, and then the balance of your cardio after lifting. You lift better fresh.
Tips are drink plenty of water, change up your work outs regularly, and add more weight when you can bang out 3 sets at current weight comfortably.0 -
I'm not sure you are using those 4-6 hours in the most efficient way....
Maybe or maybe not. I'm going off of one of my co workers who happens to be a retired Marine. I'd wish there is a more better way of cutting it down. I'm trying to do the same thing that he did when he was still in. Not that easy. Since that man has a lot of sheet on his chest during his military service, including being a combat instructor, a drill instructor, having two meritorious promotions as well as being a water survival instructor and many more...this is the guy you don't want to mess with. The workout does include the pool too. Really hate it but gotta do it if I want to try to beat him one day.
Stop worrying about trying to one-up someone and focus on what your goals are in the gym.
There is a such a thing as diminishing returns in the gym. 5-6 hours of work is not going to show any more progress than 90 minutes. You might want to cut back and give your body time to heal between gym sessions.
Just an example. I ran and ran and ran, and walked.....4-5 hours a day. My cellulite was out of control bad. Then I started picking up the weights, dropped my total daily exercise down to 90 minutes or less 4 times a week (usually 70 minutes), and the changes in my lower body were huge. I can still walk out the door and run a 5K without getting my heart rate too elevated, so I haven't lost even the littlest bit of cardio health by dumping all the cardio.
You want to look or be like that guy? Work smart, not all freakin' day.
Well, that's my problem. I have a hard time of cutting back because I'm so determine to meet his standards or surpass it. I'm always like that with those who are better than me in certain areas of life. I've just talked to him and he just told me the same thing. To cut it down and just increase reps but when it comes to the pool, there is no resting inbetween sessions. So throughout all of this time, I had been bulking rather than trying to shape it. Hey, if he could do it..so can I!0 -
We're talking about walking. Walking is fine. Walk for two hours before you work out and two hours after for all I care. It's walking. You'll be fine. I mean, unless you spend the rest of your day on a skateboard or in a wheelchair I imagine you walk a fair amount already. The human body is made to support itself.0
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Damn...some of you are not really fanatics. I spend 4-6 hrs at the gym every other day just knocking it out like crazy. But plenty of water is a must. Your blood cells need to transport those nutrients to certain areas of your body as quickly as possible for it to function. Of course if you sweat is good too as it keeps your body cool as well as getting rid of the toxins in your body. Remember to eat the right stuff before working out other wise you'll feel like caca. Of course, remember to eat afterwards too so the body can replenish. Start out slow, and little at a time. I didn't just went straight into 4-6 hours of a workout, that took time when I've started out with baby steps. Yes, I have no life. LOL
Worst. Workout plan. Ever.
0/10. Would not recommend0 -
I'm not sure you are using those 4-6 hours in the most efficient way....
Maybe or maybe not. I'm going off of one of my co workers who happens to be a retired Marine. I'd wish there is a more better way of cutting it down. I'm trying to do the same thing that he did when he was still in. Not that easy. Since that man has a lot of sheet on his chest during his military service, including being a combat instructor, a drill instructor, having two meritorious promotions as well as being a water survival instructor and many more...this is the guy you don't want to mess with. The workout does include the pool too. Really hate it but gotta do it if I want to try to beat him one day.
Stop worrying about trying to one-up someone and focus on what your goals are in the gym.
There is a such a thing as diminishing returns in the gym. 5-6 hours of work is not going to show any more progress than 90 minutes. You might want to cut back and give your body time to heal between gym sessions.
Just an example. I ran and ran and ran, and walked.....4-5 hours a day. My cellulite was out of control bad. Then I started picking up the weights, dropped my total daily exercise down to 90 minutes or less 4 times a week (usually 70 minutes), and the changes in my lower body were huge. I can still walk out the door and run a 5K without getting my heart rate too elevated, so I haven't lost even the littlest bit of cardio health by dumping all the cardio.
You want to look or be like that guy? Work smart, not all freakin' day.
Well, that's my problem. I have a hard time of cutting back because I'm so determine to meet his standards or surpass it. I'm always like that with those who are better than me in certain areas of life. I've just talked to him and he just told me the same thing. To cut it down and just increase reps but when it comes to the pool, there is no resting inbetween sessions. So throughout all of this time, I had been bulking rather than trying to shape it. Hey, if he could do it..so can I!
And for you - read this: http://www.myfitnesspal.com/topics/show/1013098-the-10-commandments-of-lean-by-sohee-lee
Work out for yourself not to surpass some ex-Marine.0 -
How about walking 10 mins, then lifting, then walking again?
General rule for weight lifting and cardio for fat loss is that you lift first to burn glycogen stores in muscles being worked, then you'll be more liable to burn fat during your cardio. Not to mention you better off having more energy for lifting not less0
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