Strength Training

karenkasbi

Hi Everyone!
I'm pleased to announce that I've finally reached my goal weight and looking great

I decided starting next week, I'm absolutely gonna start exercising everyday. I don't need cardio, I just want to build muscle and look fit. My body fat percentage currently is 22% and I'm 110 pounds at 5"5'. I've done T25 and insanity in the past. I loved T25 but not insanity. It used to make me want to vomit. I'm looking for a DVD workout, that I can immediately buy and start on monday. I have weights at home and I can buy more. I'm looking to fix my arms, abs, legs, chest and butt. I've heard good things about Kayla Itsines but it's an ebook. I'm not sure if it's worth the trouble. I've also heard about P90X but it has a lot of cardio. I have an strength training app on my iPhone that I can plan and use daily but I would love to have a DVD of some sort. Recomendations are welcome. I don't have access to gym but I might seriously consider paying the 60$ if I'm gonna get quick results. Thanks so much!!!!

IsaackGMOON

Is there no chance getting a gym membership?

cbrook29

Don't completely eliminate cardio. It is a vital tool. I lift every day but often finish with HIIT (high intensity interval training) by doing battling ropes or prowler (aka weight sled). You can pay $20 for planet fitness and they have all you need (well 95% of everything you will need). Small amounts of Cardio mixed with weights are the best in my humble opinion. I would just google " home weight training " or "using free weights at home"

cbrook29

Technically you can get away without cardio - just depends on your body - I find I need just a smidge of cardio to really stop down into the single digits.

Jerseygrrl

Google body weight strength training. There are lots of sites dedicated to using your bodyweight only to gain strength.

karenkasbi

Hi Isaack and cbrook. The gym close to me is YMCA, I live in Montreal and it's 60$ to register and 60$ per month. It's expensive, dirty and crowded. I used to go there. It's always full with teenagers weight lifting. I might consider driving somewhere but a little hesitant. The thing is, I don't have appetite. I'm not sure if I can eat more that I'm currently eating. I definitely want to get fit and look good in a swimming suit. I'm very determined but I would love to have a DVD. I don't have patience to read a book about body building. I can't memorize the exercises. If I do cardio with what I'm currently eating, I'm gonna lose so much weight. Maybe I can drink a protein shake in the morning.

karenkasbi

I'm looking for a DVD if there is

XavierNusum

Have you looked into the Body Beast program? Also any of the P90X series can help you build strength and muscle depending on how you adapt them to your needs.

P.S...there are no quick results when it comes to strength and muscle growth, just like weight loss.

karenkasbi

ooh body beast looks just like what I need.

kiela64

@karenkasbi are you anywhere near one of Montreal's universities? I was there for about a month and got a limited pass for UQAM's gym facilities. I don't know much about their weight lifting section because I only used the pool, but at least while the summer is still on there might be something short you could get at a university while there aren't too many people there.

karenkasbi

@kae612 I'm not near downtown. Thanks for the suggestion. I just got body beast. I'm starting monday. @XavierNusum thanks so much. It looks like just what I need.

happygalah

Hasfit on youtube

jimmmer

karenkasbi wrote: »

Hi Isaack and cbrook. The gym close to me is YMCA, I live in Montreal and it's 60$ to register and 60$ per month. It's expensive, dirty and crowded. I used to go there. It's always full with teenagers weight lifting. I might consider driving somewhere but a little hesitant. The thing is, I don't have appetite. I'm not sure if I can eat more that I'm currently eating. I definitely want to get fit and look good in a swimming suit. I'm very determined but I would love to have a DVD. I don't have patience to read a book about body building. I can't memorize the exercises. If I do cardio with what I'm currently eating, I'm gonna lose so much weight. Maybe I can drink a protein shake in the morning.

I see a list of stuff about what you're not willing to do to reach your goals.

karenkasbi

lol :-) @jimmmer I started body beast today and I love it. It seems just like what I need. I will post before after pictures when I finish the program. I also bought a protein shake and I drank a cup after workout today. I'm also gonna start eating healthier breakfasts especially eggs and bananas in the mornings with coconut milk.

I just have a question. With what I'm currently eating (350 calorie breakfast max) a small plate of healthy lunch whatever I cook that day (I'm lebanese, I make healthy home made food (up to 600 calories) and smoothie for a dinner (raw veggies with seeds and nuts in nutribullet) what are the results I'm gonna get in three months when I finish body beast? Can someone tell me? I don't mind losing a few more pounds but I want to get a little muscular.

emodavis

I'm going to add you because I want to see what kind of wonderful stuff you're cooking.

karenkasbi

sorry but I don't log my food. I can send you a lot of recipes though. Tell me what you like

rontafoya

There are lots of programs out there for body weight training. Have you considered kettlebell training? I used to do it a lot more than I do now (mostly into heavy free weights at the gym now). The reason I highly recommend kettlebell training is because if you do it right it's great for your midsection, butt, hips, balance, strength, stability, etc. It's a great complement to other training too.

Timshel_

karenkasbi wrote: »

Hi Everyone!
I've done T25 and insanity in the past. I loved T25 but not insanity. It used to make me want to vomit. I'm looking for a DVD workout, that I can immediately buy and start on monday. I have weights at home and I can buy more. I'm looking to fix my arms, abs, legs, chest and butt. I've heard good things about Kayla Itsines but it's an ebook. I'm not sure if it's worth the trouble. I've also heard about P90X but it has a lot of cardio.

All the T25, Insanity, P90X and Crossfit are is organized calisthenics, which is a good combination of cardio and strength/conditioning using mostly body weight and resistance. You can build with any of them, but can find many free resources online for home workouts (Like Fitness Blender and the like). Add in some free weights and you will be good to go.

jimmmer

karenkasbi wrote: »

lol :-) @jimmmer I started body beast today and I love it. It seems just like what I need. I will post before after pictures when I finish the program. I also bought a protein shake and I drank a cup after workout today. I'm also gonna start eating healthier breakfasts especially eggs and bananas in the mornings with coconut milk.

I just have a question. With what I'm currently eating (350 calorie breakfast max) a small plate of healthy lunch whatever I cook that day (I'm lebanese, I make healthy home made food (up to 600 calories) and smoothie for a dinner (raw veggies with seeds and nuts in nutribullet) what are the results I'm gonna get in three months when I finish body beast? Can someone tell me? I don't mind losing a few more pounds but I want to get a little muscular.

If by getting muscular you mean retaining your existing muscle mass and losing fat (known as "cutting"), then a moderate calorie deficit and high protein (1gm/lb of bodyweight) are what you need.

If by getting muscular you mean adding to your exist muscle mass (known as "bulking"), you need to eat your maintenance calories + 250 every day. You'll add (on average) 1/2lb a week which will be a combination of connective tissue, bone density, muscle and fat. You'd then run a cutting phase as described in my first paragraph to lose the (small amount) of accumulated fat and retain your newly added muscle.

As to your last question: 3 months is nothing. A blink of an eye. Any significant results with this stuff takes 6months to a year. You may find you have to run several bulk/cut cycles to get the results you desire. Some of us have been tinkering around with our training and our bodies for years. That's the timescales you need to be thinking on. Look to keep increasing the weights and perhaps run the routine a few times (or move on to another routine).

If you don't like the idea of "bulking/cutting" as outlined above then you can alternatively find your maintenance calories, eat them every day and lift. This is called "recomp" It'll take a longer time to get results than bulking/cutting, but you won't go through stages where you are uncomfortable with fat gain and body shape issues which can be common with bulking.

Whatever you do, you need to find your maintenance calories. Then you can subtract 250 for a slow cut, add 250 for a slow bulk, or eat at them to recomp. That will mean counting calories.

AsISmile

jimmmer wrote: »

karenkasbi wrote: »

lol :-) @jimmmer I started body beast today and I love it. It seems just like what I need. I will post before after pictures when I finish the program. I also bought a protein shake and I drank a cup after workout today. I'm also gonna start eating healthier breakfasts especially eggs and bananas in the mornings with coconut milk.

I just have a question. With what I'm currently eating (350 calorie breakfast max) a small plate of healthy lunch whatever I cook that day (I'm lebanese, I make healthy home made food (up to 600 calories) and smoothie for a dinner (raw veggies with seeds and nuts in nutribullet) what are the results I'm gonna get in three months when I finish body beast? Can someone tell me? I don't mind losing a few more pounds but I want to get a little muscular.

If by getting muscular you mean retaining your existing muscle mass and losing fat (known as "cutting"), then a moderate calorie deficit and high protein (1gm/lb of bodyweight) are what you need.

If by getting muscular you mean adding to your exist muscle mass (known as "bulking"), you need to eat your maintenance calories + 250 every day. You'll add (on average) 1/2lb a week which will be a combination of connective tissue, bone density, muscle and fat. You'd then run a cutting phase as described in my first paragraph to lose the (small amount) of accumulated fat and retain your newly added muscle.

As to your last question: 3 months is nothing. A blink of an eye. Any significant results with this stuff takes 6months to a year. You may find you have to run several bulk/cut cycles to get the results you desire. Some of us have been tinkering around with our training and our bodies for years. That's the timescales you need to be thinking on. Look to keep increasing the weights and perhaps run the routine a few times (or move on to another routine).

If you don't like the idea of "bulking/cutting" as outlined above then you can alternatively find your maintenance calories, eat them every day and lift. This is called "recomp" It'll take a longer time to get results than bulking/cutting, but you won't go through stages where you are uncomfortable with fat gain and body shape issues which can be common with bulking.

Whatever you do, you need to find your maintenance calories. Then you can subtract 250 for a slow cut, add 250 for a slow bulk, or eat at them to recomp. That will mean counting calories.

This this this.

lseed87

Befitin90days is on youtube. Kind of like Julian Michaels and Insanity....

47Jacqueline

http://www.bodybuilding.com

But don't give up cardio completely, the impact of it alone is incredibly beneficial to building strong bones.

karenkasbi

recomp sounds good. Thanks for the info. I can take my time. I have all winter ahead of me. I will finish body beast now then check my results. If I get good results, I'll do it twice or search for new workouts. I don't want to change my clothes size and I can't eat more. I'm just surprised you tell me, I won't get the results I desire with body beast, are the before after pictures fake? What should I expect from this training?

jimmmer

karenkasbi wrote: »

recomp sounds good. Thanks for the info. I can take my time. I have all winter ahead of me. I will finish body beast now then check my results. If I get good results, I'll do it twice or search for new workouts. I don't want to change my clothes size and I can't eat more. I'm just surprised you tell me, I won't get the results I desire with body beast, are the before after pictures fake? What should I expect from this training?

These "miracle" before and afters where people transform radically in 90 days are either faked, or they use previously in-shape people who get purposively out of shape - the body can regain muscle pretty quickly in these cases.

I'm not saying you won't get the results you desire, I'm telling you you won't do it in a month or two, it'll take longer. Especially if you're not committed to eating to gain mass. You could theoretically repeat body beast over and over as long as you are consistently upping the weights, eating right and challenging yourself. And you will get results if you do that.

sabrinacrandall

I have found that the Kelly Coffey-Meyer 30 minutes to fitness DVDs are very good. There are a wide variety of them for strength training, and they often have more than one routine on them (the Olympic Lifting one on the LIFT DVD is my favorite!). 30 Minutes to Fitness Lift and 30 Minutes to Fitness Strength are the ones I've used, but I feel like any of the ones by her would be good. There are also similar workouts on YouTube for free though.

karenkasbi

okay @jimmmer I'm just gonna do Body Beast for the hell of it. I have plenty of time in the mornings. I took before pictures. I'm skinny but I look out of shape. I'm gonna measure myself when I complete the training in 2.5 months. There are so many before after pictures on instagram, people achieving results in 9 to 12 weeks especially this Kayla Itsines guides. I'm just kinda surprised to find out that all of these are faked. The girls who do Kayla Itsines are a little younger than me and also pretty thin. My body fat percentage, I measured yesterday is 20.8. With body beast, it should decrease to 16 or 14. I don't know how I'm gonna look then. Thanks for your help

karenkasbi

thank you @sabrinacrandall I will keep her in mind when I finish body beast :-)

jimmmer

karenkasbi wrote: »

okay @jimmmer I'm just gonna do Body Beast for the hell of it. I have plenty of time in the mornings. I took before pictures. I'm skinny but I look out of shape. I'm gonna measure myself when I complete the training in 2.5 months. There are so many before after pictures on instagram, people achieving results in 9 to 12 weeks especially this Kayla Itsines guides. I'm just kinda surprised to find out that all of these are faked. The girls who do Kayla Itsines are a little younger than me and also pretty thin. My body fat percentage, I measured yesterday is 20.8. With body beast, it should decrease to 16 or 14. I don't know how I'm gonna look then. Thanks for your help

I don't mean they're all faked. I mean some are fake. Some are from people who are genetic outliers. Some are from young men who are basically hormone factories and can smash on mass quickly by smashing down a bunch of food and training right. Some are from returnees to training who respond quickly, as I mentioned before. Some are on gear.

I also didn't say you won't get results from diligent training and diligent eating. Even in as little as three months you'll get some results. For radical results it's going to take longer than three months. I'm not trying to pull your wings off, I'm trying to give you realistic expectations and a roadmap to succeeding.

It's easy to see all kinds of stuff online and in magazines and assume it's straight up and legit. I'm just trying to tell you that old fashioned ideas like perseverance, dedication, patience, and staying power are the real deal. You can do what you want with the information. I wish you well in your endeavours...

lulucitron

Jim gives very sound advice. Too add, muscle has memory so often people can get out of shape and then exercise again and achieve results quickly because of the muscle they previously had. I'm 46 and there was period when I had my 3 kids where I wasn't in the best of shape that I was in my teens and 20's. However, my muscle had memory and I got it back very quickly. Shaping your body is a tricky thing. You need to eat to grow muscle and often not having an appetite can mean not eating enough and frequently enough. I find when I train hard and eat frequently, then body requires more and more food.

karenkasbi

hey @lulucitron I've been noticing the same thing. I started training yesterday and I just had dinner, I'm still hungry! This has never happened before and I will do anything not to gain weight! It just scares me a little bit. I'd rather take my time and train slowly over a year than bulk eat then lose etc.