I wanna convert to the dark side (weight lifting)

SSAHM

Ok so the topic pretty much says it all. I want to give up my mainly cardio routine for weight lifting to drastically change my body. Problem is I really have no idea where to start. I know eating for gaining muscle/losing fat is different then purely weight loss but how?
I have a home gym, bench, barbell, a few plates and a few light dumbbells. Most of the time they just sit there looking pretty. The most I have done in weight lifting kind of things is things like 30 day shred. So where do I start? Is there a website or something I can go to that gives a list of exercises and possible pictures I can print out as a guide?
As you can tell I'm pretty much new to this side of things so all the help I can get would be great!!

Thanks in advance :-D

indigoigloo

start with this: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

OR this: http://startingstrength.wikia.com/wiki/FAQ:Introduction

do it for about three months, then change over to something else, after having researched a little bit and learned about your body!! btw, you don't have to drop cardio completely -- just reduce it.

HappyStack

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki (ignore any nutrition advice, and instead use the link below)

http://forum.bodybuilding.com/showthread.php?t=156380183

Cliff's Notes: utilise the "big 3" - squat, bench, deadlift. For the first few months you'll be blessed with "newbie gains". You should be eating at a slight surplus, with adequate protein intake. You should expect to gain a little bit of fat. You need to sleep well.

SSAHM

When you say eat at a surplus should I change my settings to maintenance and eat a little over that or change it to gain a little each week and aim for that. Also im guessing you eat back all of your exercise calories?

SSAHM

start with this: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

OR this: http://startingstrength.wikia.com/wiki/FAQ:Introduction

do it for about three months, then change over to something else, after having researched a little bit and learned about your body!! btw, you don't have to drop cardio completely -- just reduce it.

Thanks I will look into them. And yes I don't plan on dropping cardio completely because I have grown to love running but the sheer repetitiveness of pure cardio especially when im only really getting the skinny fat look is driving me insane :-D

ChancyW

I am currently doing Jamie Eason's LiveFit trainer on Bodybuilding.com. It's an excellent introduction to weight training.

Warchortle

Before starting a program I'd watch several Youtube instructional videos.. I do a powerlifting program now, but I would have never gotten as far as I didn't study other lifter's form and ingraining it into my mind. It's very easy to learn bad lifting patterns which can cause injury... not only injury, but not using the body to its maximum efficiency equating to being able to lift less.

HappyStack

When you say eat at a surplus should I change my settings to maintenance and eat a little over that or change it to gain a little each week and aim for that. Also im guessing you eat back all of your exercise calories?

Yeah, you could change the goals to have you gain 0.5-1lbs a week, or find a nice medium between that and maintenance intake. You'll probably find you have to tweak it over time, anyway.

If you're using the second link I gave you to calculate your intake, it will factor in your level of activity, and so no... you shouldn't eat back any exercise calories.

If you use the MFP goal settings in a certain way, meaning you put in how much exercise you intend to do, you should eat them back because the goal it gives you is your NET intake.

I should say that this method is the "bulk and cut" method. Not everyone follows it and not everyone likes it. Personally, I find, without a caloric surplus I don't recover so well between workouts because I do cardio on my "off" days, too. YMMV.

EmmaJean7

bump

Warchortle

If you're new to lifting there is no real reason to bulk... You can make gains on maintenance calories or even a slight deficit. A calorie surplus can aid you just having more calories to work with as far as recovery/energy in the gym, but isn't necessary for new lifters.

HappyStack

This is true, but newbie gains don't last for long and a sudden foray into strength training can be hard on the CNS at first. Aside from that I found it easier to get in more calories when I needed them if I started trying right at the beginning (I was always a few hundred calories short at first).

There's no one size fits all, of course.

phuckingbadasscutie

Has anyone read the book New Rules of Lifting for Women? I am starting stage one tomorrow and accourding to the book I need to be eating 2669 calories on weight lifting days. That's 1449 more than what my current goal is. I'm nervous for this big of a change. Any advise?

Warchortle

I dunno... I think people are too ready to say they're "done" with their noob gains. I don't think I'm done with mine and I deadlift 400, squat 370.. and my bench suxorz.. working on getting it to at least 225. I'm just saying that I don't believe my "noob" gains are finished. I still want to refine my form on lifts and I know I probably have about a year before I'd say I'm out of my beginner lifting stage.

nikkihk

Has anyone read the book New Rules of Lifting for Women? I am starting stage one tomorrow and accourding to the book I need to be eating 2669 calories on weight lifting days. That's 1449 more than what my current goal is. I'm nervous for this big of a change. Any advise?

I'd like to know this too... eating that much seems like it will just end up in a tubby ring around my pants. How do you measure caloric intake to best support muscle building? I don't want to "bulk" just tone and build.

HappyStack

I dunno... I think people are too ready to say they're "done" with their noob gains. I don't think I'm done with mine and I deadlift 400, squat 370.. and my bench suxorz.. working on getting it to at least 225. I'm just saying that I don't believe my "noob" gains are finished. I still want to refine my form on lifts and I know I probably have about a year before I'd say I'm out of my beginner lifting stage.

Oh, absolutely you can continue to get stronger and stronger.

Newbie gains as in a visible leap in muscularity. It's obviously variable for everyone, but most people will find it tapers off after 3 or so months.

It's all diminishing returns, anyway, unless you're using "illicit substances".

SSAHM

Thbanks everyone for the reply. Now I know that initially I'll probably gain weight so how long in average (I know it will be different for everyone) before it begins to fall again.

Also I've also been told about this new rules of lifting for women book. Would that be a good place to start? Does it have illustrations?

EvgeniZyntx

Has anyone read the book New Rules of Lifting for Women? I am starting stage one tomorrow and accourding to the book I need to be eating 2669 calories on weight lifting days. That's 1449 more than what my current goal is. I'm nervous for this big of a change. Any advise?

I'd like to know this too... eating that much seems like it will just end up in a tubby ring around my pants. How do you measure caloric intake to best support muscle building? I don't want to "bulk" just tone and build.

Create small changes, see how they impact you, and continue.
Upping by 1500 overnight is a bad idea in terms of adherence and change in habits. Just add 300-500, see how that works over 2-3 weeks.

With initial weight training, assuming starting with very low weights and progressive loading, there is no need to up calories for 4-6 weeks, unless you feel weak during/after a workout, initial work will focus on form and neuromuscular adaptation. Once you begin approaching your limits (beyond 50-60% 1RM) consider upping cals.

First days you'll see a fast gain. Ignore. (Related to a lot of things including carbohydrate storage and water buffering)
Then after 3-4 days begin tracking the trend - if you are gaining 1/2 lb (ideal) to a lb a week you are fine. Anything higher and it pretty much fat storage.

Makes small adjustments over time and you'll be fine.

Unknown

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HappyStack

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki (ignore any nutrition advice, and instead use the link below)

http://forum.bodybuilding.com/showthread.php?t=156380183

Cliff's Notes: utilise the "big 3" - squat, bench, deadlift. For the first few months you'll be blessed with "newbie gains". You should be eating at a slight surplus, with adequate protein intake. You should expect to gain a little bit of fat. You need to sleep well.

It's the big 4, you're forgetting Overhead Press.

Well, not really. The "big 3" obviously relates to powerlifting competitions. The OHP is regarded as benching assistance work by some, others don't see much carryover (I find the opposite is true, but my benching grip is less PL-style). It's just in there because it more directly works the shoulders/tris over the bench press and most beginners will find that they're weaker in that area than in the chest.

As always YMMV.

Unknown

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HappyStack

Well, I notice you do 5/3/1. Wendler advocates it as an assistance lift for fixing bench stalls.

http://www.jimwendler.com/2012/01/all-about-the-bench-press/

Cliff's:

Remember what your primary goal is. Your goal is that you want to increase your bench press.

[...]

Now as far as assistance lifts are concerned, you have to look at the bench press and see what muscles are involved in making you stronger. Primary muscles would be the chest, shoulders, and triceps.

[...]

Military Press — I think this is so important that I use it as a core lift in my own training (and the 5/3/1 program). Strong shoulders are paramount for a strong raw bench press. I always do them standing (that’s how you pee, so that’s how you press), with NO WIDER than a “thumbs width from smooth” grip, and a false grip. These are done to the front of the face.

*Edited to remove the unnecessary stuff.

SSAHM

[/quote]
Now I know that initially I'll probably gain weight so how long in average (I know it will be different for everyone) before it begins to fall again
[/quote]

Can anyone tell me the answer to this?

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TavistockToad

i would eat at maintenance to start with -if yo uare currently at a deficit, and then decide in 3/4 months if you want to cut, bulk or carry on as you are.

ditch the scales and start taking pictures for progress as you may find yourself heavier but with less bodyfat... if you go just by scales you will be disappointed.

HappyStack

Now I know that initially I'll probably gain weight so how long in average (I know it will be different for everyone) before it begins to fall again

Can anyone tell me the answer to this?

Honestly, it won't until you alter your calorie intake and start operating at a deficit. If you're lifting at a deficit to begin with, as Rip would say, you're not doing the program (YNDTP), but you can absolutely use the program eating at a deficit. You just won't see your lifts increase as much as the program expects you to after a while, because it's a strength gaining program.

It all depends on how you recover, and how you like what you're seeing. You'll likely find that - even if you gain weight - your clothes still fit (or are looser) and your body fat is visibly reduced.

Keep measurements more than weighing yourself, if you need to.

Huffdogg

Instead of quoting and responding to a dozen different points, I'm going to try to just distill my opinion on the topic overall and hope I address all of your concerns lol.

1. I would most certainly NOT rack up my calories by ~1500 calories all at once. TBH, you can most likely add 300 calories a week and be doing just fine. As has been stated already, most of the initial training adaptation you make as a rank beginner will be neural adaptation, which doesn't really require calories to build anything. I'd plan to tack on ~300 a week and keep an eye on the mirror and see how it goes. If you start to feel particularly weak due to your activity level, eat more. If you feel ravenous after a workout...eat more.

2. NROLFW is a good book for convincing women that lifting is a valuable way to pursue the body they want. Other than that it's silly. The workout is overcomplicated and obtuse, and the diet is ... just no. Since you've already decided you want to lift, don't bother with it.

3. IMO Starting Strength is the best beginner resource out there, and it's a steal at about $30 on Amazon. That having been said, I didn't see you mention anything about having a power rack in which to squat. Do you have the ability to actually do barbell squats? Is your weight set an Olympic style set? How much weight do you actually have?

4. Check out the "so you think you can..." bench, squat, deadlift video series' on YouTube. Don't watch only them, nor consider them 100% gospel, but definitely check them out.

5. Your weight might NEVER go back down. But I think you'll find that you won't care all that much. Watch the measuring tape and the bodyfat calipers (get some if you don't have any-they're cheap online) and forget all about the scale unless you plan to compete and need to make a weight class.

erickirb

I dunno... I think people are too ready to say they're "done" with their noob gains. I don't think I'm done with mine and I deadlift 400, squat 370.. and my bench suxorz.. working on getting it to at least 225. I'm just saying that I don't believe my "noob" gains are finished. I still want to refine my form on lifts and I know I probably have about a year before I'd say I'm out of my beginner lifting stage.

Increases in strength =/= increases in noob muscle gain. you can make gains in strength for years without adding new muscle.

erickirb

Now I know that initially I'll probably gain weight so how long in average (I know it will be different for everyone) before it begins to fall again
[/quote]

Can anyone tell me the answer to this?
[/quote]

If you are eating at or below maintenance, should just be for a few weeks. maybe a couple ounces of muscle gained, but the rest will be water retention to repair and protect the muscles. when you get use to the routine your muscles will shed most of the excess water.

If you are eating above maintenance, then the gains will continue, and will be a combo of fat, muscle, and water.

Since your ticker shows you still want to lose, I would aim for a weekly weight loss goal of 0.5lbs, and aim for 1 gram of protein per lb of lean body mass, if you don't know lbm then aim for 0.75-0.8 grams per lb of body weight.

Mia_RagazzaTosta

OP, are you at your goal weight? If you still have fat to lose I would not eat at a surplus.

greenskpr

I left my cardio-oriented program last year and have gained weight - about 5 pounds - but it's good! As mentioned by others, you'll need to put away the scale and rearrange your strategy while you try this change. So, ya, +5 pounds, but clothes fit looser than ever and I look tighter than I've been in my life - feel amazing. The biggest thing I don't miss is the beating running gave my body. No more joint pain after long runs, which is nice. I still mix in cardio, but on off days and just 20 minute HIIT sessions on cycle or stairmaster.

I began with the SL5x5 program a year ago and still use it. It's easy and gives me the results I'm looking for. I add some auxiliary movements when I want to go after a certain body part a little harder. I've always struggled with definition, muscle-wise. Adding regular squats and deadlifts to my week, and at heavier weights, has finally brought out the abdominal definition I was looking for.

Food-wise, you have to eat to gain if that's your goal. Lifting alone, without calorie intake over your TDEE, will burn fat and get you strong and defined - which isn't bad either.
But to build, you need fuel - so, carbs and protein. Build active tissue (regular lifting) and you'll find it easier to burn more calories on a daily basis. I eat to 'maintain' right now and time my meals using a more 'intermittent fasting' protocol of 16/8. I keep my macros tight and that takes care of my food choices and selection. It fits my lifestyle and works for me.

Good luck on this. I don't regret changing my plan around. I had plateaued-out before starting this and it was just the thing i needed to spark a change in my body. I look better, feel stronger, and know this is something I can sustain indefinitely. Running always left me feeling a little worried about how long my joints would hold up to all the pounding - plus, yeah, a little boring sometimes. Stay healthy!

ItsCasey

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki (ignore any nutrition advice, and instead use the link below)

http://forum.bodybuilding.com/showthread.php?t=156380183

Cliff's Notes: utilise the "big 3" - squat, bench, deadlift. For the first few months you'll be blessed with "newbie gains". You should be eating at a slight surplus, with adequate protein intake. You should expect to gain a little bit of fat. You need to sleep well.

It's the big 4, you're forgetting Overhead Press.

Well, not really. The "big 3" obviously relates to powerlifting competitions. The OHP is regarded as benching assistance work by some, others don't see much carryover (I find the opposite is true, but my benching grip is less PL-style). It's just in there because it more directly works the shoulders/tris over the bench press and most beginners will find that they're weaker in that area than in the chest.

As always YMMV.

My mileage varies a lot as I've never heard that OHP is assistance to BP. Lol. But, Ok.

I do powerlifting training and OHP is one of the 4 core lifts, along with the other 3 you mention.

I would never consider OHP assistance.

That's because you do 5/3/1. Now let's not hijack this woman's thread.