Developing a fitness routine

marisanne

I am 5'1 143lbs. I am going to buy a treadmill this weekend. My husband is in school and I have two small children so at home equipment is the best option for me. My husband has a weight bench and tower. I am looking to start cardio and weight training with my lifestyle change eating habits. I just don't know what to do to get started with the weight training. Is it pointless to do before I lose the weight? What amount of weight should I be lifting? I just need some information

NaturalNancy

Treadmill at home, lucky!
Def do cardio!
Walking fast or running 4-5 times a week! For 20-30 minutes is beneficial.
For weight training for beginners I would start off with smaller weights about 5-7lbs and maybe start with Bicep curls, or google some simple free weight exercises!
Do what you like first and then move to heavier weights with time if you want.
But you can lift and lose at the same time.

rileyes

Make that bench yours! Compound lifts can help keep your LBM so you don't end up skinny fat. Run on rest days.

tillerstouch

AnnaJarmila wrote: »

Treadmill at home, lucky!
Def do cardio!
Walking fast or running 4-5 times a week! For 20-30 minutes is beneficial.
For weight training for beginners I would start off with smaller weights about 5-7lbs and maybe start with Bicep curls, or google some simple free weight exercises!
Do what you like first and then move to heavier weights with time if you want.
But you can lift and lose at the same time.

I'm going to disagree with this... lifting won't do you any good if you're only working random muscles at a weight someone else tells you, esp. If you're doing random muscle isolating lifts like curls.

You need to lift what's challenging for you but you can finish full sets of.

Find a workout routine online. If you have a bench and a tower that means you can do a lot of compound lifts (bench squat deadlift etc.) These will be the most beneficial to you because they work multiple muscles plus stabilizer muscles. Vs a lift like bicep curls is a very isolated lift that only works your biceps. It's fine doing isolated exercises but you need to do one for every muscle then. I find that doing a compound exercise and then an isolated exercise is the best for building muscle. An example would be benching and thrn doing a tricep kick back.

Find a good beginner full body workout routine. I'm sure you'll get plenty of suggestions on here and you can also look at websites like bodybuilding.com.

Start lifting now. In a calorie deficit you won't build much muscle except for new lifter gains, but you can retain muscle. Muscle rention is your goal and lifting heavy (heavy is heavy for you not others) you can preserve more muscle meaning more of the weight you lose will be fat.

Once you hit the weight you want then you can start eating more and really focus on muscle building.

Ready2Rock206

AnnaJarmila wrote: »

For weight training for beginners I would start off with smaller weights about 5-7lbs and maybe start with Bicep curls, or google some simple free weight exercises!

I'm going to guess her purse weighs more than 7lbs - don't be afraid to try something heavier....

marisanne

Ready2Rock206 wrote: »

AnnaJarmila wrote: »

For weight training for beginners I would start off with smaller weights about 5-7lbs and maybe start with Bicep curls, or google some simple free weight exercises!

I'm going to guess her purse weighs more than 7lbs - don't be afraid to try something heavier....

Lol! My 8 month old is 16lbs and my 2 year old 24lbs.. And I carry them both together ALOT.

Unknown

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marisanne

GuitarJerry wrote: »

Big compound movements. Get a barbell and plates. If you don't have that, you can do alternatives with dumbbells. Just get started. There are tons of programs. The mains ones that are proven are Strong Lifts, Starting Strength, or New Rules of Lifting for Women. I like Strong Lifts because the app is awesome and easy to follow. On the days you don't lift, run.

Is there a set number of days I should be lifting?

rileyes

marisanne wrote: »

Ready2Rock206 wrote: »

AnnaJarmila wrote: »

For weight training for beginners I would start off with smaller weights about 5-7lbs and maybe start with Bicep curls, or google some simple free weight exercises!

I'm going to guess her purse weighs more than 7lbs - don't be afraid to try something heavier....

Lol! My 8 month old is 16lbs and my 2 year old 24lbs.. And I carry them both together ALOT.

Keep it up. Squat with them on your shoulders --Every week they are a bit heavier right? That is progressive lifting! That can make you stronger and keep some LBM. I'm finishing up with the SL5x5 program. It's more boring than lifting babies but it's a good and simple beginner program. It has a free app to help track your progress too.

DaddieCat

marisanne wrote: »

GuitarJerry wrote: »

Big compound movements. Get a barbell and plates. If you don't have that, you can do alternatives with dumbbells. Just get started. There are tons of programs. The mains ones that are proven are Strong Lifts, Starting Strength, or New Rules of Lifting for Women. I like Strong Lifts because the app is awesome and easy to follow. On the days you don't lift, run.

Is there a set number of days I should be lifting?

If you look into any of the programs suggested to you, they will lay out exactly how often, how many days, when to take rest days, etc. That's the point of a program... to tell you what to do, teach you how to get started and get you some results until you are proficient enough to move on to a different program. Usually they'll tell you when to move on, too, if that's something that you need.

marisanne

BecomingBane wrote: »

marisanne wrote: »

GuitarJerry wrote: »

Big compound movements. Get a barbell and plates. If you don't have that, you can do alternatives with dumbbells. Just get started. There are tons of programs. The mains ones that are proven are Strong Lifts, Starting Strength, or New Rules of Lifting for Women. I like Strong Lifts because the app is awesome and easy to follow. On the days you don't lift, run.

Is there a set number of days I should be lifting?

If you look into any of the programs suggested to you, they will lay out exactly how often, how many days, when to take rest days, etc. That's the point of a program... to tell you what to do, teach you how to get started and get you some results until you are proficient enough to move on to a different program. Usually they'll tell you when to move on, too, if that's something that you need.

Ok! Thanks, I will check out the ones above