No Idea of where to start?

shepd1999

I want to try to start with some strength training but I am very clueless where to start. I am 6'3" and 414 lbs. So it takes more before I would start to see a differnce in my weight loss. So I would love to help make a differnce to start showing some progress. I just have no idea what I should do or how I should do it. I live in apartment complex that has a Fitness room. In the room is some dumbells and an another piece of weight equipment. They also have a treadmill, stationary bike, eliptcal and I believe a rower for cardio.

cwolfman13

I personally recommend Starting Strength. It is a beginner strength program by Mark Ripetoe. It is awesome and gives you a lot of exposure to the big compound lifts that should be the foundation of any lifting routine. The book also teaches you a lot about form and how to properly execute each exercise. It's a very simple program which throws a lot of people off...they think there workout has to be some crazy complex thing...it doesn't...you make awesome strength gains with this program and it makes for a great lifting foundation for the future when you move on to more advanced routines.

RyanDryFly

Start out slow but track number of reps and weight so you can see progress (write everything down). Break down your strength training into groups. example:

Monday: Back and Bicepts
Wednesday: Sholders and Chesst
Friday: Legs and core.

This will give your muscles time to recover. You can do most any strength training with good old dumbells without needing a spotter. Go light on the weights the first 2 weeks then start increasing weight while maintaining a rep count of around 10 or so. I typically try to alternate between muscles with at least 3 different excercises per muscle. Example:

Monday:
3 sets pull-ups (use your legs to assist) (back)
3 sets of curles (bicepts)
3 sets of bend over back flys (back)
3 sets of reverse curles (bicepts)
3 sets of lawnmoers (back)
3 sets of hammer curles (bicepts)

You can google weight lifting with dumbells to find excercises that target specific muscle groups and come up with your own list for each day of strength training. Mix it up after 4 to five weeks and come up with a new workout continue for another 4-5 weeks and change it again. This should give you a basic idea of where to start. Stick with it and you will start to notice change! You can do it!!!!

Shoot me friend request if you want someone to help keep you motivated.