Lifting Heavy for Children

katemckenna5

I am really interested in "lifting heavy" but I'm not really sure where to start. I lift now in the gym but it is mostly arm stuff. I usually do 3x15 of whatever I am doing. I know how to squat and lunge. Can someone help? Can you explain as you would to a child because I feel that is where I am... I just have no clue. My main goal is losing weight, but I want to get fit at the same time.

SW 260
CW 244
GW 180
MFP calories/day 1390 (to lose 2lbs/week)

I have access to pretty much anything at my gym and am willing to try anything. I don't have any back or knee problems... just fat. Help?

Mr_Excitement

A 5x5 program is great when you're starting out. They're great for all sorts, of course-- but really good for beginners as you'll lay down a solid foundation with simple, compound lifts.

You might take a look at Stronglifts 5x5. He's got lots of demonstration videos that will help you work on your form. Youtube has lots of helpful examples as well. Using a 5x5 program, you'll only need to learn a few basic lifts, like squats, deadlift, bench, overhead press, barbell rows, etc. They're pretty straightforward programs with easy-to-remember workouts.

You might also pick up a book called Starting Strength. It's got just about everything you'd want to know in there.

ashenriver

Other resources are New Rules of Lifting for Women, bodybuilding.com (they have plans and videos), scoobysworkshop.com

hearthemelody

A 5x5 program is great when you're starting out. They're great for all sorts, of course-- but really good for beginners as you'll lay down a solid foundation with simple, compound lifts.

You might take a look at Stronglifts 5x5. He's got lots of demonstration videos that will help you work on your form. Youtube has lots of helpful examples as well. Using a 5x5 program, you'll only need to learn a few basic lifts, like squats, deadlift, bench, overhead press, barbell rows, etc. They're pretty straightforward programs with easy-to-remember workouts.

You might also pick up a book called Starting Strength. It's got just about everything you'd want to know in there.

This

Also http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Let me know if you have more questions!

katemckenna5

Bump

ndj1979

pick up a copy of starting strength and new rules of lifting for woman.

Watch some view on form for compounds - deadlift, squat, overhead press, rows, bench press, chin up/pull ups - once you have the form down build a program around these moves where you are lifting heavy and working out in 6-10 rep range…

I would also suggest maintaining your calorie deficit, setting macros to 40p/30f/30c, and still getting in a few cardio sessions a week until you hit your goal weight/body fat%…

Something like - Monday - arms/chest ; tues cardio; wen legs; thus cardio; friday back/shoulders would be good starting routine…then as you progress you can go more to a upper/lower split and less cardio...

FrnkLft

SL 5x5 is an excellent place to start. Once you've been doing it for a couple of months and you have a base of strength, you should continue with it and incorporate assistance work (more specific exercise to balance out and build muscle). A very good template is ICF 5x5. It works just like SL 5x5 but it has some assistance work as well. Just google it.

SunofaBeach14

All of the above. Just make sure to read one of the above books and follow the program.