Beginner:Need Weight Training Advice

BoboGritt

Hello. I have gotten too the point in my weight loss where I feel I am ready to begin weight training. The problem is I have absolutely no knowledge of what to do or where to start.

I will be working out at an anytime fitness. I am wondering if anyone can suggest a resource or two where I might find a good easy to follow beginners workout program.

My goals through weight training are to get stronger (my loss has left me fairly week in the upper body particularly) and to continue losing. I am 6'2 260 so I believe I will lose between 40 - 60 more pounds by the time I am done losing. Not really looking to bulk up but rather to get toned and healthier.

Any suggestions are greatly appreciated. Thanks.

Stage14

I would check out New Rules of Lifting, Starting Strength, or StrongLift. All 3 are great programs for beginners (I'm currently doing NROL for Women and love it!). Don't worry about bulking up, that's actually pretty hard to do without a purposeful effort and change in diet. Lifting will burn fat and give you better muscle definition. It also has other health benefits, like increasing bone density.

glenwilliams204

Hi, If you've not done resistance training before this is probabaly not a good place to get advice. You will get a lot of well meaning people telling you exactly what you should be doing. But they don't know you, they don't know your capablity, your motivation level or your experience. So my advice is, invest in a trainer. You don't need to book loads of sessions - just one to start. Let them sort out the best exercises to get you started. They should show you the right techniques [so you don't get injured] and set you off at the right intensity/weight [so you get results without feeling destroyed]; but remember your body adapts to failure, not success, so at some point you are going to need to train to failure if you want to get strongerIf you've never trained before , or if it's been a really long time, I would expect they will give you 5 compound exercises to do, completing 6 to 8 repetitions and 3 to 5 sets - most likely 3 sets, progressing to 5. You'll probably be given squats, deadlifts, bench press, lat pulldown and shoulder press. Twice a week with possibly cardio on 2 other days if you want it. You might get the machine equivalents to do if free weights are limited in the gym you use. There might be a lot of terms I've used that you aren't familiar with, for example, a compound exercise is one where at least 2 joints move during the exercise - so in squats for example your hips and knees both move; which is a really good reason to get a trainer. A good one won't try and sell you loads of sessions or - over priced supliments. A good one doesn't need to as they will be really busy. Your body will adapt to exercise after about 6 weeks, so you will need to change it up each 6 weeks[12 sessions]. Advice is easy, it's motivation that's tough - if you find it's not working, change it. If traditional weights don't work for you [bordom or simply not working] try training with a friend with similar goals and a similar starting point. Or try a class - kettlebells or a resistance circuit - I'm sure your gym will have them. Hope it works for you, remember patience and perseverance - Rome wasn't built in a day.

ProstheticLimb

Read this, it's for beginners, just like you.

http://www.mystylenatural.com/2013/09/231-beginners-workout.html

writergeek313

Does Anytime Fitness have trainers? If so, it's absolutely worth whatever it costs to have a few sessions to help you learn some basic moves with free weights, how to use the machines, and what the best workout plan(s) for you might be. Form is really important with strength training or else you can hurt yourself. It's also important to learn how to change plate settings, adjust a seat or bar, and things like that so that you can set up the machine to be right for your height and level of strength.

Whatever you do, start light. At the beginning, it's about learning the proper form, then you work your way up to more sets, more reps, and heavier weights.

I know you can't change the past now, but for others who might be in a similar situation, I'd say start with strength training sooner rather than later in your weight loss journey. Not only will it ensure that the weight you're losing isn't muscle, but it will help boost your metabolism, not to mention your confidence as you see the progress you're making!