How you started strength training (beginners)

BlackPantherChick123

When is the best time to do strength training? In the morning, afternoon, or evening? Fast or have breakfast before strength training? What happens if u don't consume anything after the workout like if I did it before bed? I might as well ask same for cardio? I tend to do my cardio and not consume anything after until the next day. This a bad idea and I suppose it's a big reason y I'm always hungry and will sometimes end up over eating. Could I still do strength training everyday or is that bad too? If I don't go to the gym, what are some good home workouts to do? Sorry for so many questions, I just want to make sure I'm doing it right to get the results I want for weight loss.

canadianlbs

honestly, when you start out anything that you do will be (probably) fine. exercise is pretty individual, so try not to think of it as something you have to get totally right even before you begin. the best thing is to go ahead, pay attention to your body and your results, and then adjust for your personal self.

rest days between strength workouts are a good thing. that's about the only one that i feel pretty sure of.

heybales

BlackPantherChick123 wrote: »

When is the best time to do strength training? In the morning, afternoon, or evening? Fast or have breakfast before strength training? What happens if u don't consume anything after the workout like if I did it before bed? I might as well ask same for cardio? I tend to do my cardio and not consume anything after until the next day. This a bad idea and I suppose it's a big reason y I'm always hungry and will sometimes end up over eating. Could I still do strength training everyday or is that bad too? If I don't go to the gym, what are some good home workouts to do? Sorry for so many questions, I just want to make sure I'm doing it right to get the results I want for weight loss.

Best time - when you have the most strength for it.
If totally wiped after work - is that going to be a better workout than waking up early and doing it then?

Food before or not - depends on how it effects you.
If bad low blood sugar when fasted - may not have the mental fortitude for a good workout. May need to eat something at some point prior.
But if too much food makes you tired, or gut problems attempting to workout, that's not enough time.
Balance and testing needed.

You gotten some great advice about lifting daily - reread the replies already giving that info.
The purpose of the lifting is to damage the muscle to some degree.
The rest is what allows it to recover and stronger if diet allows.
Will daily for you allow this?

Something especially after lifting, before bed, with protein, will give the body something to recover with during the time it's attempting to do that recovery. Pretty sad if you didn't.


You have also missed the point in many of the posts about exercise and weight loss.

Diet is for weight loss, done right just fat loss, done wrong includes muscle mass.
Exercise is for heart health and body transformation, done right helps fat only loss, done wrong helps lose muscle mass.

The only thing exercise helps with for diet, is allowing you to burn more calories then if you didn't do it - which of course means you can eat more, and that may help you adhere better to the diet, and sustain in maintenance.

sardelsa

BlackPantherChick123 wrote: »

When is the best time to do strength training? In the morning, afternoon, or evening? Fast or have breakfast before strength training? What happens if u don't consume anything after the workout like if I did it before bed? I might as well ask same for cardio? I tend to do my cardio and not consume anything after until the next day. This a bad idea and I suppose it's a big reason y I'm always hungry and will sometimes end up over eating. Could I still do strength training everyday or is that bad too? If I don't go to the gym, what are some good home workouts to do? Sorry for so many questions, I just want to make sure I'm doing it right to get the results I want for weight loss.

Don't overcomplicate it. The best time is whatever works for you. There can be an ideal time where you feel the best, but that may not work for your schedule so you have to do what you can.

Some people like to train fasted, other people like to have some energy in their systems to lift best. I personally cannot lift on an empty stomach or I feel hungry and get a headache. Cardio is the same, whatever works.

And again, follow a program, it will tell you how often to work and when to take days off etc. Most beginner programs will not have you lifting everyday... either 3-4x per week depending on which one. Home workouts check out the link @heybales posted on the first page, "which lifting program is best for you" under bodyweight routines.

Rather than focus on all the little details, focus on the big things... your calorie goals, getting adequate nutrition, getting started and introducing yourself to lifting, focusing on a program (vs just doing random things).... being consistent over time is most important for results. And weight loss will come from being in a deficit, resistance training will help you retain muscle and have a positive impact on your body composition.

LiftHeavyThings27105

@BlackPantherChick123 - like Miss Sardelsa stated, don't overthink this.

Get started on a program (I am doing Strong Lifts 5x5, find what works for you...lots of women do Strong Curves...) and follow it and let that become the habit. And, stick to that program. Program jumping is not going to help you all that much. So, what I mean, is if you are doing a program (like Strong lifts 5x5) and you are four weeks into it and you decide that you want to do another program.....you will never see the benefits of working a program.

But really focus on nutrition. That will be key.

Calories first and foremost. Don't get tooooo hung up on Macro breakdown (lots of people freak out over insignificant differences). Once you get into the habit of (potentially) eating a lot more food (hey, you would be surprised at how difficult it can be if you are used to 1,200 Calories and you are going to jump up to 1,900 calories) you can worry about Macro breakdown.

But, to sorta speak out of the other side of my mouth....do focus on getting enough protein. If you weigh 125 lbs then get about 115 - 125g of Protein everyday. This will help you tremendously.

Make sure to give your body time to recover. People often - especially here in the USA - overlook the importance of recovery. Especially as we get older (I am 50....guessing that you no where near that....but, still important for you).

Enjoy! This is really a life style change (for me, anyway....that is how I am approaching this). Have fun and enjoy all of the benefits of what you are doing. I really love my training sessions. I really look forward to a ton of different things about training. I hope that you come to enjoy this, too!