Need help getting started.

christianteach

I was told to come here for help in getting started... What's the best way for a woman to build muscle? I don't want to look like a body builder, just gain enough to replace what I've lost with age and to speed up my metabolism. The only strength training I'm doing currently is Power 90, using 8-12 lbs. I know it's not much but I just started a few weeks ago. I am seeing progress...I started out using 5 lbs. and could barely do any push-ups and I can do over 50. Where should I go from here to see results? Thanks in advance for any help you can offer!

Sarauk2sf

Do you have access to a gym?

christianteach

yes

Sarauk2sf

Are you comfortable using barbells or would you prefer dumbbells and/or cable and other machines?

christianteach

Are you comfortable using barbells or would you prefer dumbbells and/or cable and other machines?

I would probably be more comfortable using dumbbells or machines. I would have no idea what I was doing with barbells.

Sarauk2sf

Also, just to confirm, from your ticker it looks like you have about 20 more pounds to lose. Is that correct?

christianteach

Also, just to confirm, from your ticker it looks like you have about 20 more pounds to lose. Is that correct?

Yes

christianteach

Are you comfortable using barbells or would you prefer dumbbells and/or cable and other machines?

I would probably be more comfortable using dumbbells or machines. I would have no idea what I was doing with barbells.

I changed my mind on this. I think I will try using barbells. I have a Y membership I might as well put it to use. I could go during the day this summer while its dead so I won't be embarrassed while I'm learning. Once school starts back though I will have to go at night.

Sarauk2sf

Crap...I was going through older threads to make sure we had not missed any, and realized we missed this one. Will get back to you soon and sorry.

christianteach

Crap...I was going through older threads to make sure we had not missed any, and realized we missed this one. Will get back to you soon and sorry.

No problem, we have been on vacation anyway. We are sitting on the ship waiting to disembark.

Sarauk2sf

Crap...I was going through older threads to make sure we had not missed any, and realized we missed this one. Will get back to you soon and sorry.

No problem, we have been on vacation anyway. We are sitting on the ship waiting to disembark.

Hope you had a great time.

christianteach

Crap...I was going through older threads to make sure we had not missed any, and realized we missed this one. Will get back to you soon and sorry.

No problem, we have been on vacation anyway. We are sitting on the ship waiting to disembark.

Hope you had a great time.

We did. Thanks!

christianteach

I just finished reading NRoLfW (yay!!) and I have the StrongLifts app on my phone. StrongLifts looks easier but which would be better choice for a newbie? I want to do whatever will give me the best results but not something so complicated I will give up. The calorie recommendation (1390 on nonworkout days and 1672 on workout days...although it may be hard to keep track on here with different daily goals.)in New Rules is about where I was the last week or two before our vacation. A friend suggested I up my calories a bit so I did...weight loss slowed but didn't stop.

auddii

I just finished reading NRoLfW (yay!!) and I have the StrongLifts app on my phone. StrongLifts looks easier but which would be better choice for a newbie? I want to do whatever will give me the best results but not something so complicated I will give up. The calorie recommendation (1390 on nonworkout days and 1672 on workout days...although it may be hard to keep track on here with different daily goals.)in New Rules is about where I was the last week or two before our vacation. A friend suggested I up my calories a bit so I did...weight loss slowed but didn't stop.

One easy way to add your calories for workout day is to log whatever exercise (doesn't matter what you call it) and say you burned 282 calories (the difference between 1390 and 1672). However, I'm not sure that calorie recommendation is the best way to go. I'll leave that up to Sara and Patrick.

christianteach

I just finished reading NRoLfW (yay!!) and I have the StrongLifts app on my phone. StrongLifts looks easier but which would be better choice for a newbie? I want to do whatever will give me the best results but not something so complicated I will give up. The calorie recommendation (1390 on nonworkout days and 1672 on workout days...although it may be hard to keep track on here with different daily goals.)in New Rules is about where I was the last week or two before our vacation. A friend suggested I up my calories a bit so I did...weight loss slowed but didn't stop.

One easy way to add your calories for workout day is to log whatever exercise (doesn't matter what you call it) and say you burned 282 calories (the difference between 1390 and 1672). However, I'm not sure that calorie recommendation is the best way to go. I'll leave that up to Sara and Patrick.

That's what I've been doing (adding back exercise calories) and it's worked well for me. However, I was just thinking I may try to eat the way the book says to, especially since I've heard HRMs aren't very accurate when lifting. If I do that I could always make my goal 1672 (if that's right??) knowing I have to leave apx. 280 on the table on non-workout days, or I could say I'm going to average 5 workout days a week (3 lifting, 2 cardio) and 2 non-workout days which averages to about 1590 per day and use that. That might be easiest but goes against the book.

Here's where I came up with my daily calories: In NRoLfW, I followed his calculations on pages 63-65 and came up with 1690 and 1972. He then says to eat all those calories for 4 weeks (NOT!) to see what happens, but he says this is maintenance level and I'm still losing. Then on page 71 he says we can deduct 300 calories per day if we are trying to lose weight which I am, but he stresses to eat more on workout days than non-workout days so there goes my "easy" idea. Does this sound reasonable? It sounds like a lot to me. I lost most of my weight eating 1200 calories and just upped my calories to 1300 2 weeks before vacation and then 1400 1 week before. During vacation it was really high I'm sure (love that warm chocolate melting cake and was eating lots of bread) but I'm only up .8 of a lb. so I figured this would be the perfect time to up them even more since my body is already used to more calories now. (We just got back from vacation yesterday).

Sarauk2sf

Hi! Thank you for your patience. We plan on getting caught up on the older threads today.

Sarauk2sf

I would recommend you starting the AllPro routine. It is laid out here:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.



You can treat the calf raises as optional.

For form help, I would use the resources for Starting Strength ( http://startingstrength.wikia.com/wiki/FAQ:The_Lifts ) as well as those that can be found in this group (see stickies) http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
:
There is a group here that should also be able to help with questions http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine

I know you mention SL and NROL, but the reason I suggest AllPro over them at the moment is:

- compared to SL, the reps are higher and the weight a little lower as a results, which is preferable for a brand new lifter - it allows you to get your form down and get used to barbells. You can transition to SL after a cycle or two if you want
- NROL gets 'fussy' after a few stages

Sarauk2sf

If you want help with your intake, could you complete the questions from here: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

christianteach

I would recommend you starting the AllPro routine. It is laid out here:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.



You can treat the calf raises as optional.

For form help, I would use the resources for Starting Strength ( http://startingstrength.wikia.com/wiki/FAQ:The_Lifts ) as well as those that can be found in this group (see stickies) http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
:
There is a group here that should also be able to help with questions http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine

I know you mention SL and NROL, but the reason I suggest AllPro over them at the moment is:

- compared to SL, the reps are higher and the weight a little lower as a results, which is preferable for a brand new lifter - it allows you to get your form down and get used to barbells. You can transition to SL after a cycle or two if you want
- NROL gets 'fussy' after a few stages

Thank you! I will try this one then.

christianteach

If you want help with your intake, could you complete the questions from here: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

Will do! For some reason I thought that was just for people who were having difficulty losing or had hit a plateau but I would be more than happy to complete it.

Sarauk2sf

If you want help with your intake, could you complete the questions from here: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

Will do! For some reason I thought that was just for people who were having difficulty losing or had hit a plateau but I would be more than happy to complete it.

It usually is, but we can have a look for you as you had some questions around intake.

christianteach

If you want help with your intake, could you complete the questions from here: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

Will do! For some reason I thought that was just for people who were having difficulty losing or had hit a plateau but I would be more than happy to complete it.

It usually is, but we can have a look for you as you had some questions around intake.

Thanks! I filled it out since it looks like maybe I could eat a little more than I have been.

Sarauk2sf

Locking this one so we can keep track of active threads. Please PM me or SideSteel if you want to ask anymore questions and we will unlock so you can. Please include a link to the thread in the PM.