Weightlifting/bodybuilding - where to start

Deresha1977

Hi. I'm 39 years old and formally obese but still overweight. I've lost close to 7 stone in a year through pure and simple calorie counting. I've reversed my diabetes and am no longer a diabetic.

I took up running and now run 5k 3 or 4 times per week. Would wrist weights while running do anything at all or is that expecting something for nothing.

Next issue. Filling some of my moderate excess skin with a little more muscle to reduce the flabby bits

I have access to a gym, so where to begin? How often? How many reps etc. I see people talk of reps of 8 (x 3) but with most weights 5 x kills me. Is reps of 5 not effective?

I'm still dieting but measure these days as well as weigh. I am aware more muscle could show on the scales! I have a 500 cal food deficit per day. The exercise just becomes extra deficit. I eat fruit, vegetables chicken and fish. I do not eat any grains or starchy carbs. I have protein shakes after running.

How much muscle weight can I typically gain per month?

Ironandwine69

In theory you will not gain muscle on a calorie deficit. Also depending on much lose skin you have, you might( key word might) never be able to "fill it up" with muscle.
I am saying these things because alot of people think weight training will give them results within​ two months and get disappointed. Now in the beginning, chances are you might see some quick results, depending on hard you train.
If you are done with weight loss, I would eat at maintenance and perform weight training.
Or another idea, at first I would keep the deficit until you learn the proper form of main compound exercises, then eat at maintenance and add weights to it.
I would not worry about reps and weights until you feel that you got the proper form.
My two cents.

Ironandwine69

Oh and congratulations on your weight loss and reversing diabetes

Aed0416

I'm going to advise against wrist weights while running. It's not good for you and won't help you add muscle. People who run with weights usually wear a vest or backpack but it's not necessary for your goals. The best thing you can do is buy a book. I've read NROLFW and it walks you through dieting and deficits, 500 is too big, and a specific exercise routine. I can't recommen this book enough.

Congratulations on your loss.

Deresha1977

Ironandwine69 wrote: »

In theory you will not gain muscle on a calorie deficit.

Exploring the science of this... ! Thank you.

Deresha1977

Aed0416 wrote: »

I'm going to advise against wrist weights while running. It's not good for you and won't help you add muscle.

Noted. Thank you.

Deresha1977

Ironandwine69 wrote: »

I am saying these things because alot of people think weight training will give them results within​ two months and get disappointed.

No quick fixing here. I'm making permanent lifestyle changes. I'm also studying health and nutrition at college as voluntary re-education.

Deresha1977

Ironandwine69 wrote: »

Oh and congratulations on your weight loss and reversing diabetes

Thank you

bioklutz

Weight lifting in a deficit will help maintain the muscle mass you have. It is possible to improve your muscle mass in a deficit - that usually applies to untrained individuals and may only last a few months. Weight lifting is also good for maintaining/improving bone density. This link has a list of lifting programs:

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

Take a look at the beginner programs and see if there is anything that interests you. You would follow the reps/sets laid out in the program you choose. Even if you don't pick Strong Lift 5x5 I recommend reading it thorough. The website does a really good job of explaining form.

DancingMoosie

I agree with no wrist weights for running. Don't confuse your weight training with your running. You will get more out of both if you focus on one at a time.
Do you have access to free weights/barbells/squat racks and benches at your gym? Have a trainer show you around and how the equipment works. Look up some beginner programs. I like stronglifts 5x5, but there are other good ones. If 5x5 seems too​ hard, the weight is too heavy. Start light and learn perfect form before adding weight.

Since you are still in a deficit, you are basically trying to keep the muscle you have while losing weight. You shouldn't gain any weight besides minimal temporary water retention while in a deficit.

Deresha1977

bioklutz wrote: »

Weight lifting in a deficit will help maintain the muscle mass you have.

Thats a good enough reason to start now whilst the dieting is ongoing. Cheers.