What is the best way to become lean and strong?

squatsanddeadlift

Probably not the right place for this BUT considering current research and accepted 'laws' what is the best way to get results. Say I am a 150lb female, overweight and unfit and wants to become lean, healthy and strong?

livingleanlivingclean

Accepted laws? What do you mean by that?

To answer your question - eat at a deficit, do resistance training to help maintain muscle, perhaps add cardio for fitness and energy expenditure....

dutchandkiwi

livingleanlivingclean wrote: »

Accepted laws? What do you mean by that?

To answer your question - eat at a deficit, do resistance training to help maintain muscle, perhaps add cardio for fitness and energy expenditure....

This, plus give yourself time! Been at it for 3 years and not quite where I want to be

DoctorGreenthumb

1) Eat to train, not to lose.
2) workout 6 days a week
3) strength train 3 to 4 days a week, minimum
4) cardio the other days.
5) take a rest day once a week
6) sleep like a queen
7) stretch and warm up before every workout
8) every once in a while, either take a week off, or turn down the volume a lot and take it easy
9) don't punish yourself when you slip, because you will. That's part of it. Just wake up the next day and keep Going
10) drink water
11) there is no right or wrong way.
12) do exercise that you like, but just remember, the exercise you hate is probably the one you need most.
13) for training, focus on big movements and eliminate isolation exercises, especially in the beginning. You can add isolation exercises if you want, but they are mostly for naught, given your goal
14) ignore everyone. But, evaluate everything and keep learning.

TavistockToad

DoctorGreenthumb wrote: »

1) Eat to train, not to lose.
2) workout 6 days a week
3) strength train 3 to 4 days a week, minimum
4) cardio the other days.
5) take a rest day once a week
6) sleep like a queen
7) stretch and warm up before every workout
8) every once in a while, either take a week off, or turn down the volume a lot and take it easy
9) don't punish yourself when you slip, because you will. That's part of it. Just wake up the next day and keep Going
10) drink water
11) there is no right or wrong way.
12) do exercise that you like, but just remember, the exercise you hate is probably the one you need most.
13) for training, focus on big movements and eliminate isolation exercises, especially in the beginning. You can add isolation exercises if you want, but they are mostly for naught, given your goal
14) ignore everyone. But, evaluate everything and keep learning.

Doesn't number 11 contradict all of the others....?

Cylphin60

TavistockToad wrote: »

DoctorGreenthumb wrote: »

1) Eat to train, not to lose.
2) workout 6 days a week
3) strength train 3 to 4 days a week, minimum
4) cardio the other days.
5) take a rest day once a week
6) sleep like a queen
7) stretch and warm up before every workout
8) every once in a while, either take a week off, or turn down the volume a lot and take it easy
9) don't punish yourself when you slip, because you will. That's part of it. Just wake up the next day and keep Going
10) drink water
11) there is no right or wrong way.
12) do exercise that you like, but just remember, the exercise you hate is probably the one you need most.
13) for training, focus on big movements and eliminate isolation exercises, especially in the beginning. You can add isolation exercises if you want, but they are mostly for naught, given your goal
14) ignore everyone. But, evaluate everything and keep learning.

Doesn't number 11 contradict all of the others....?

I'm not too sure about #14 either....

edit: OP - start here please

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Choose a beginners program that's doable for you, be consistent. That will handle the "Strong".

The lean will come from a calorie deficit. Do both together, and barring medical issues, you'll profit.

ninerbuff

Eat consistently at a moderate deficit and lift for every body part with heavy weights or hard resistance (relative to each person). Make sure you recover and then repeat.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

CipherZero

DoctorGreenthumb wrote: »

1) Eat to train, not to lose.
2) workout 6 days a week
3) strength train 3 to 4 days a week, minimum
4) cardio the other days.
5) take a rest day once a week
6) sleep like a queen
7) stretch and warm up before every workout
8) every once in a while, either take a week off, or turn down the volume a lot and take it easy
9) don't punish yourself when you slip, because you will. That's part of it. Just wake up the next day and keep Going
10) drink water
11) there is no right or wrong way.
12) do exercise that you like, but just remember, the exercise you hate is probably the one you need most.
13) for training, focus on big movements and eliminate isolation exercises, especially in the beginning. You can add isolation exercises if you want, but they are mostly for naught, given your goal
14) ignore everyone. But, evaluate everything and keep learning.

A nice mix of good advice and broscience. It hurts.

Strong: Hop on a linear progression (LP) program - Starting Strength, Stronglifts, NROLFW, whatever - and follow the program to the end of your ability to put weight on the bar every session. This will take between three and nine months, depending on a lot of genetic and other factors no one knows about you as an individual.

Lean: Eat less than your energy needs.

You may be best served by getting stronger first, then dealing with the leaning out part; having done a linear progression program all three ways, LP works best at a calorie surplus, and works worst at a calorie deficit.

You're in for the long game. Don't be in a rush to get all of it done simultaneously.

Best of luck.

BHFF

squatsanddeadlift wrote: »

Probably not the right place for this BUT considering current research and accepted 'laws' what is the best way to get results. Say I am a 150lb female, overweight and unfit and wants to become lean, healthy and strong?

Not to dumb it down but its pretty obvious you'll need a fitness plan and a nutrition plan to follow. Be consistent and you will see results

cnbbnc

All you have to do is find an appropriate lifting program and stick to it. Make sure you keep adding extra weight as you can. Don't be afraid to add weight!
Stick to your calorie deficit but make sure it isn't too steep. Make sure you eat all your protein. Be consistent and patient. Keep track of your weight and measurements. Photos are nice too because as you go along it's fun to compare. It will take time but if you keep at it you'll lose weight/fat and start leaning out/revealing muscle.

Unknown

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