Need advice on starting working out to tone up!
ettaterrell
Posts: 887 Member
ok I'm almost to the weight I said I was going to be when I started toning my body. How did you start? Loosing my weight pretty fast I am trying to prepare myself for a stall, did u slow down on your loss when u added lifting if so how long did it last? I also eat 75f/20p/5c. On 1400 cal diet. When I start do I need to change these macros? Being a 5'2 woman what weight would u suggest I start with? Any advice you can give would be great!!! Thanks so much everyone!
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I found the book New Rules of Lifting for women to be a good resource when I first started. I wasn't on LCHF then so I can't say as to macros.
Currently my arthritis makes lifting a problem for me so I don't have much useful advice to give right now! Hopefully others will chime in!0 -
Thanks I'll check the book out!0
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stronglifts.com/5x5 is a very good program0
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Thanks!0
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You're welcome
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I second the Stronglifts...it's currently what I do...you can read the program online and he gives suggestions for modified and starting weights for women towards the end. Also there is a Stronglifts group here on mfp. Because you start out pretty light, no matter what program you chose to do, I don't think you will not need to change your macros much....I say give it a month or so to see how your energy levels are...and adjust from there. And remember to measure !!! You will see your progress there more than the scale! Good Luck !0
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Lifting is something I've been interested in for a while but have made zero progress toward learning about it. @ettaterrell if you want a partner in learning, I will see if I can find that book at my library and we can get started as newbies together, if you want. Or using the stronglifts website... Either way0
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Where are you going to work out? A gym?0
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Sounds great to me sunny!!! Sabin I have barbells and resistant straps no gym. Sorry should have been more clear!!! Barbells weights range from 2lb to 20lbs0
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I also really liked the book/program Strong Curves0
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If one can come up with something that you can do for the rest of your life it would be ideal.
We all know if we start something to only stop it at some point in time then we can become worse than before. At my age I am more interested in functional muscles than 'looking' great. While I only walk I find as my pain and weight level drops I move more accidently which helps all way around with muscle development.
Best of success.0 -
Thanks!! It means a lot every taking their time to help me!!0
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I have always belonged to a gym. And I have always enjoyed taking classes because when I'm not there people remind me to come. I have learned a lot from instructors overtime.0
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I would recommend this for a simple yet effective beginner routine.
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/0 -
What weight for Dumbbells should I start with0
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Did you decide on a program? If you pick something like the 5X5, then you probably want a weight that gets you close to failure at around set 5, rep 5.
Personally, I'd do body-weight stuff before I picked up a dumbbell. I like exercises that don't require a gym or special equipment.0 -
I would also suggest starting with bodyweight exercise, if you're new to weight training. YAYOG (You are your own gym) is a great resource.
Good luck!0 -
Great thanks yall so much for all your advice I'm going to go over all suggestions before January 4 and that's when I'm planing on starting0
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I did a lot of fumbling around when I first started 8 months ago but if I had to do it over I might start with NROLFW. Have fun! Lifting really will change your body. But the most important thing is to be patient because it takes time.0
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I tried NROLFW. I think it would have gone gone better if I could have afforded a personal trainer to help me get comfortable and and check my form. I am am planning to try YAYOG now and might try NROLFW again after that.0
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Ok what's nrolfw and yayaog? Lol.0
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ettaterrell wrote: »Ok what's nrolfw and yayaog? Lol.
NROLFW= New Rules of LIfting for Women
YAYGOG= You Are Your Own Gym
Books on strength training.0 -
noclady1995 wrote: »I did a lot of fumbling around when I first started 8 months ago but if I had to do it over I might start with NROLFW. Have fun! Lifting really will change your body. But the most important thing is to be patient because it takes time.
I'm reading through that right now. They are talking about diet and 40% carbs where I left off. HARDEEHARHAR. Nope.
I'm like: "I know. I know. Yes yes. MOAR protein. I know how to eat, let's get to the lifting part!"0 -
Honestly, I just want someone to tell me
"Do this X many times one day and this X many times another day"... And how many days a week and know that I am working different groups without skipping others or overworking a particular one.
When I looked at some site (don't remember) that had all kinds of different things listed with videos for form and all that great stuff, I couldn't figure out what combinations of things to put together and at what frequency...
When thinking about what would be a "leg day" routine, I basically "shopped" from the choices shown for legs but realized that randomly choosing a few, repeated work on the same muscles and maybe didn't even include others.
It was too much to wrap my brain around at one time.0 -
The problem is that even if you can remember all you see and read, it's really hard to get it right. I finally gave up and joined a gym and have a trainer. In one month it's made a major difference. A trainer can make minor changes to your position that prevent injury and optimize the muscle workout. Also he/she can push you to maximize the exercise workout and get you to your limits, while making it possible to come back and do more 2 days later.
The bad thing is that is costs a lot.0 -
If anybody is interested in freeletics, I just signed up, and it looks pretty good. Seems to be a lot more popular in Europe than in the US for some reason. Search on youtube for some inspirational videos.
I've only done 1 workout, but here's my take:
It's 100% body weight (yeah!). High intensity. And you can join local groups or participate online. You compete against yourself -- always trying to complete your workout faster.
Ignore the "coach" that you need to pay for. Just download the free app. The app gives you specific workouts and progressions. It includes downloadable videos, and so far the quality looks pretty good.
My first workout was 2 sets of pushups, lunges, and jumping jacks (hey, it's a start). They emphasize full range of motion, good form, and SPEED.0 -
I liked NROLFW too. But I am not great at coming up with my own program. I like exercise videos for that. My favourites are the beachbody P90 series. P90 is a bit easier. P90X is a bit tougher with long videos, which I sometimes shorten, and P90X3 is a tough workout in 30 minute increments. I like the videos because I can see how the moves are supposed to work... And they are tough. LOL
As far as weights, you will probably need a variety. For back and shoulders i will use 25 lb weights, for biceps it is 10-15 and triceps are as low as 5 lbs. whatever I can lift up to 10 times is what I go with.
A cheaper option is exercise bands. You adjust the length for more resistance.0 -
I'm looking at freeletics.com (thanks @wabmester!) and it looks very good. I need concrete guidance, do this, don't do that. I need to start somewhere, I have not done any structured exercise in more than 20 years. I want exercise to be my New Year's resolution and I want to keep it.
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KetoGirl83 wrote: »I'm looking at freeletics.com (thanks @wabmester!) and it looks very good. I need concrete guidance, do this, don't do that. I need to start somewhere, I have not done any structured exercise in more than 20 years. I want exercise to be my New Year's resolution and I want to keep it.
This is how I feel too. I will have to take a peek at that site.0 -
KetoGirl83 wrote: »I'm looking at freeletics.com (thanks @wabmester!) and it looks very good. I need concrete guidance, do this, don't do that. I need to start somewhere, I have not done any structured exercise in more than 20 years. I want exercise to be my New Year's resolution and I want to keep it.
Yeah. I'll be looking at that after I finish reading NROLRW. I've been doing dumbbells again. It just takes too darn much time. 45min of workout time supposedly for the routine but takes an hour to complete in juggling the weight changes and setting up the set. Pffft. I have stuff I have to get done. Bodyweight stuff takes 30 min. I HATE pushups so bad, and inclined rows (inclined pullups) but I hate making supper be late because I'm busy slinging weights around while dodging the 4-year-old. I think he's trying to kill me...
And holding the dumbbells on my shoulders during leg work bruises me something awful.0
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