I read the basics, but one question remains

brb_2013

I read the post about lifting, I know why I should go for heavy versus light weights. My goal is to lose weight and preserve muscle mass, so I'm eating at a deficit and won't be seeing any muscle growth. But progressive lifting programs sound important and I'm a little overwhelmed.

Do I need a membership to a gym with equipment to manage a proper lifting program? I have a very basic set at home, an 8lb, 10lb, and 15lb dumbells but lots of exercises seem to require a barbell. Does anyone have specific YouTube vids that might show how to use dumbells for exercises versus barbell or is that asking for an injury because the weight isn't spread evenly? I know anyone can lift, I just want to be sure what I have and what I do is helping.
I liked the comment in the Lifting Program topic about how there are 5 basic lifts for beginners, I just want to know if it's safe and effective to use the equipment I have.

I mean, is 15lbs even considered heavy at all? Thanks in advance!!

WalkingAlong

Dumbbells are not unsafe, if used properly.

You can do an awful lot without a gym membership or barbell set. You can do an awful lot with just body weight.

If kettlebells interest you at all, check out livefitrevolution.org. It's free, full of great info and video workouts, RKC-led, aimed at beginners and women (though not specifically), but you do need to register to use the site. You can do a lot with one heavy kettlebell that you can probably pick up locally for under $40. If it interests you. I have a barbell set but rarely use it. I prefer kettlebells and other forms of strength training.

Good luck!

brb_2013

But is body weight exercise considered enough to protect muscle mass? Do I not need to worry about lifting heavy?

datsundriver87

It's not really a cut and dry answer, would a gym membership and using barbells give you better results and save more muscle mass than body weight and dumbells, More than likely yes. But body weight and dumbells will give way better results than no strength training at all. I would recommend trying what you can do for now with body weight exercises, and If you feel like your losing to much muscle mass in a month or two, maybe look into a stronger program or gym membership, but if your satisfied than keep doing what your doing

loulamb7

IMO free weights (barbell/dumbbells) are optimal for progressive weight training. But you do have options without joining a gym. You can use body weight workouts, youtube "convict training". If you have dumbbells you can start with http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1 and you will need heavier dumbbells. Eventually you'll need to progress to a barbell because you won't be able to hold the amount of weight needed in one hand.

zoeysasha37

This is my opinion- my goal was to have the best looking body possible. I lifted heavy throughout my weight loss and ran a small deficit ( preserved as much muscle as possible) then I continued to lift heavy throughout maintenance. I now continue to lift heavy while at a surplus .
You could just do body weight exercises if you really want but IMO I would go with lifting actual weights verse body weight. I wanted a tight toned body and I got exactly what I wanted.
. you could invest in some equipment for your home ( check Craig's list and yard sales if your looking for a bargain) or go to a gym. Anything is better then nothing !

brb_2013

datsundriver87 wrote: »

It's not really a cut and dry answer, would a gym membership and using barbells give you better results and save more muscle mass than body weight and dumbells, More than likely yes. But body weight and dumbells will give way better results than no strength training at all. I would recommend trying what you can do for now with body weight exercises, and If you feel like your losing to much muscle mass in a month or two, maybe look into a stronger program or gym membership, but if your satisfied than keep doing what your doing

Thanks so much!

senecarr

Dumbbells are technically considered safer than barbells. I've never had a bruise on my face from panicking and doing the "roll of shame" over my face with a dumbbell.
The biggest issue with dumbbells is they aren't going to go up to the weight limit most people will need to continue improving their lifting.

Also, if you're completely new at lifting and depending on your existing body fat, you could technically build new muscle in a deficit.
I like to think of it as a kind of house budget. If you live in 500 sq ft that you own outright, you're still going to have some repairs and taxes taking out money every month, but assuming you have a $500 budget (your current calories) and all those maintenance things are $400 a month, you can still do a small expansion for $100 a month. Eventually maintaining that expansion means you're at $500 a month to maintain 600 sq ft, and yeah, you're not going to grow new muscle. That's the point that you won't gain muscle without letting some fat cells rent the new spare room you've built for another $250 a month, and now you start expanding again to 700 sq ft...

AllanMisner

You can build strength with bodyweight and you can do practically any exercise that you would do with a barbell with dumbbells (but yes, 15 lbs isn’t heavy). If you have access to a gym, use it. If not, and you don’t want to buy more equipment, then do a good bodyweight program. Here is a full body program you can do at home (the purchase of a pull up bar or suspension trainer (TRX style) will help.

Bodyweight Squats (Air Squats) 3 sets of 10.

Pushups 3 sets of 10.

Front lunges 3 sets of 10.

Pull ups 3 sets of 10.

Planks (3 sets hold up until 60 seconds).

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

tillerstouch

Convict training is a great example of how mich muscle you can build with minimal training.

You can absolutely preserver muscle with body weight and dumbbells. Barbells have some really great lifts that go with them, but don't worry too much if you don't have access to a barbell/rack then don't stress too much.

Also most barbell exercises you can substitute dumbbells. For instance instead of bench do dumbbell bench, which in some ways is better then barbell because it doesn't allow one side to compensate for the other side.

If you can't get a gym membership you might want to at least invest in some heavier dumbbells. I'm not sure of your strength but some exercises like a dumbbell bench 15s probably won't be heavy enough. They might be okay for things like curls triceps kickbacks and shoulder lifts though, really depends on your strength.

You also need to find a good lift routine for the equipment you have access too. With limited equipment you'll want to make sure you have a good well balanced lifting program.

Goodluck.

brb_2013

thorsmom01 wrote: »

This is my opinion- my goal was to have the best looking body possible. I lifted heavy throughout my weight loss and ran a small deficit ( preserved as much muscle as possible) then I continued to lift heavy throughout maintenance. I now continue to lift heavy while at a surplus .
You could just do body weight exercises if you really want but IMO I would go with lifting actual weights verse body weight. I wanted a tight toned body and I got exactly what I wanted.
. you could invest in some equipment for your home ( check Craig's list and yard sales if your looking for a bargain) or go to a gym. Anything is better then nothing !

Definitely, and on my last weight loss journey I had a gym and was able to lift for a while and loved it. I do plan to join one again for all the wealth of equipment, but that may be a little ways away.

I certainly want to do more than nothing I figure I will do the best I can with what I have and call it good until I can change my equipment either at home or joining a gym.

brb_2013

tillerstouch wrote: »

Convict training is a great example of how mich muscle you can build with minimal training.

You can absolutely preserver muscle with body weight and dumbbells. Barbells have some really great lifts that go with them, but don't worry too much if you don't have access to a barbell/rack then don't stress too much.

Also most barbell exercises you can substitute dumbbells. For instance instead of bench do dumbbell bench, which in some ways is better then barbell because it doesn't allow one side to compensate for the other side.

If you can't get a gym membership you might want to at least invest in some heavier dumbbells. I'm not sure of your strength but some exercises like a dumbbell bench 15s probably won't be heavy enough. They might be okay for things like curls triceps kickbacks and shoulder lifts though, really depends on your strength.

You also need to find a good lift routine for the equipment you have access too. With limited equipment you'll want to make sure you have a good well balanced lifting program.

Goodluck.

Thanks a lot, this is great information. I do want to expand my collection someday, but living in an apartment I don't have space for much storage. Right now I cant do more than 2 reps of a bicep curl at 15lbs, triceps are a joke- 8lbs is my max there haha. But I will work at it, and once my weights are inadequate I know now I will indeed have to make some purchases or join a gym to improve beyond that point.

In all honesty I haven't even begun to worry about toned muscles because I'm still so heavy I won't see them for a year or more. But I do want strength and don't want to lose a bunch of LBM. My deficit isn't too big so I have hope I'm doing well

WalkingAlong

AllanMisner wrote: »

You can build strength with bodyweight and you can do practically any exercise that you would do with a barbell with dumbbells (but yes, 15 lbs isn’t heavy). If you have access to a gym, use it. If not, and you don’t want to buy more equipment, then do a good bodyweight program. Here is a full body program you can do at home (the purchase of a pull up bar or suspension trainer (TRX style) will help.

Bodyweight Squats (Air Squats) 3 sets of 10.

Pushups 3 sets of 10.

Front lunges 3 sets of 10.

Pull ups 3 sets of 10.

Planks (3 sets hold up until 60 seconds).

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

Thanks for posting. I'll look for your podcast.

finneyjason218

Just from experience: your dumbbells will be find to start with, and you can supplement with body weight exercises when necessary, but eventually, if you want to keep progressing, you will need a well stocked gym. With any program worth its salt, you will graduate from those 15 pounders in no time!

heybales

You can go far with body weight and then dumbbells.

You merely need to show your body you need those muscles by using them.
You show your body you want more by over-using them.

And take reasonable not extreme deficit.

And eat enough protein.

Those 3 things will preserve your muscle mass.

But LBM (which includes muscle and everything not fat) will drop as you drop even just fat, because body needs less water volume.

At some point body weight won't be enough and dumbbells won't be heavy enough - but you likely have plenty of time.

Like how long will it take for you to do 3 sets x 8 reps of pullups?

WalkingAlong

heybales wrote: »

You can go far with body weight and then dumbbells.

Like how long will it take for you to do 3 sets x 8 reps of pullups?

LOL. Four lifetimes? I don't know any women who can do 4, much less 24.
(Please don't post video refutations, unless you have video of someone I know. I know there are women with that arm strength. )

Not disagreeing with you, though!

brb_2013

heybales wrote: »

You can go far with body weight and then dumbbells.

You merely need to show your body you need those muscles by using them.
You show your body you want more by over-using them.

And take reasonable not extreme deficit.

And eat enough protein.

Those 3 things will preserve your muscle mass.

But LBM (which includes muscle and everything not fat) will drop as you drop even just fat, because body needs less water volume.

At some point body weight won't be enough and dumbbells won't be heavy enough - but you likely have plenty of time.

Like how long will it take for you to do 3 sets x 8 reps of pullups?

I think significant body fat reduction will have to occur before I could even attempt one. Going from nothing to trying to move 260+lbs yeah no haha.

Years and years I'm guessing. Can't even do a single full push up at my current size. At 200lbs I could do 3 sets of 20 on my knees but never made it to consistently trying full body. I'll just work with that I've got- seems like more equipment is a ways away.

cafeaulait7

Used dumbbells with plates are pretty cheap on craigslist, etc. To not have to have every increment, I increase reps in my sets for a pretty long while before trying for low reps with the next increment up. And hard bodyweight exercises can definitely get you through to the next increment, too. It's easiest if you have a full range of plates, though, lol. The plates are sold separately, too, of course, so you can grow your collection slowly as well.

For the heavier stuff, bodyweight can be great if you are pretty heavy! I'm thinking mostly lower body things. I do use mainly weights for UB (I have an UB injury issue, so many of the fun bodyweight lifts there are out for me).

That all said, I do have a barbell, too. It's for lower body for me. Glutes particularly can take a lot of weight. I do bridges instead of squats (those injuries I have) and they are awesome But I still do a lot of bodyweight lifts for legs and even glutes, yeah.