Lifting help

laynerich15

So a quick back story.

January this year I was 83kg (183lbs) now 63kg (139lbs) now I did what every one said not to do and ate bugger all and just did cardio.

I guess I am now paying the price, I have zero strength and am having to start from scratch to build some muscle back.

So time for my Questions.

First, machines vs free weights at the gym?... I am a complete lilting noob (was always skinny and though that was cool in my younger years).

Second. is higher resistant core training going to help get rid of the last of my stomach fat?


I know you probable don't need to see this but current before and after that shows also how much I am needing some muscle back.

No_Finish_Line

no type of core training will make you lose the stomach fat faster.

it will help you get to where you want to be faster by developing the core tho

recommend you eat close to maintenance and start lifting or even start bulk/cut cycles (and start lifting)

nlcs_nickyv32

Go with free weights. To get rid of the last remaining body fat it's going to take a combination of lifting weights, and HIIT. As for what kind of workout you should do I recommend Strong lift 5x5. The program starts off light and progressively gets heavier each week. You won't bulk up with heavy weights as long as there is a calorie deficit.

Panthers89

Either way - free weights or machines. Just build repetition and you will start putting on lean muscle. Now that you have lost the extra weight, you can start to transform or as they say here, change body composition.

It's a process - it's taken me nearly 2 years since I hit my goal weight to actually "feel" and "look" as I had imagined. I still do both cardio and weights, and eat a lot. I am about 30 pounds heavier than my low weight, yet I nearly have the same waist measurment.

I'm trying to lose back about 10 of those pounds slowly (I had a surgery on my neck in January and had to take some time off) ...planning to get there by the end of the year without losing the muscle.

Hang in there - you got the difficult part of losing the extra weight out of the way!!! Your next step is when it becomes fun!!!

stealthq

Go with free weights. To get rid of the last remaining body fat it's going to take a combination of lifting weights, and HIIT. As for what kind of workout you should do I recommend Strong lift 5x5. The program starts off light and progressively gets heavier each week. You won't bulk up with heavy weights as long as there is a calorie deficit.

+1

If you like options, also look at Starting Strength and All Pro's beginner routine. Any of these programs will get you where you want to go. Start super light and make sure you really work on form.

ETA: should have mentioned. You won't put on any muscle while in a calorie deficit. You will build a good strength base so that when you drop the belly fat you want to get rid of and finally start to bulk you'll be ready to go.

laynerich15

sorry for all the silly questions guys

can you explain bulk/cut cycles (ok I under stand bulk)

My only problem with free weights I s I have zero idea what I am doing, like the idea though. is there a wrong way to litf?

Panthers89

Any time you try an exercise for the first time using free weights, be sure to have somebody spot and advise you on proper form. It will avoid injury and also maximize the exercise for the muscle being worked.

jhc7324

sorry for all the silly questions guys

can you explain bulk/cut cycles (ok I under stand bulk)

My only problem with free weights I s I have zero idea what I am doing, like the idea though. is there a wrong way to litf?

The free weight recommendation is mainly because its more efficient than using machines. A compound lift using free weights will work a lot of muscles, including some little stabilizer muscles that don't get used on a weight machine. Basically, you can do 1 set of squats and work out a whole bunch of muscles, or do a set on the leg press machine, a set on the let curl machine, and a set on the leg extension machine and still not work as many muscles as you did on the free weight squats.

I was at about the same spot as you a couple years ago. I'd lost some weight and started to think I wanted to lift instead of doing cardio forever. I picked up the book "Starting Strength" and just started. Read the book first to know what you're getting into, get a feel for the lifts, practice some in your basement, feel comfortable with the movements and then go out and be awesome.

dbmata

That book is a great place to start.

Also, get a lifting coach for a few sessions to work on form. You have no habits, doing the lifting coach now will ensure you don't form any.

Melissa_mojo

wow this is so me lost 40 lbs and have no clue what to do next on how to eat tone etc so I will be following this thread!

Melissa_mojo

That book is a great place to start.

Also, get a lifting coach for a few sessions to work on form. You have no habits, doing the lifting coach now will ensure you don't form any.

where in gods earth do you find a lifting coach? lol

parkscs

sorry for all the silly questions guys

can you explain bulk/cut cycles (ok I under stand bulk)

My only problem with free weights I s I have zero idea what I am doing, like the idea though. is there a wrong way to litf?

Basically to add significant muscle you need a calorie surplus, but with a calorie surplus comes a bit of fat gain. I'd say to eat around 300 calories worth of surplus and train hard, do this for a while (how long depends, but many people use a rough measure of BF% to know when to stop) and then look to cut weight while preserving as much lean mass as you can. Rinse and repeat.

As for how to lift free weights, there are very wrong ways to do it and learning proper form to avoid injury is incredibly important. Luckily, there are great resources out there that can help you learn proper form. Mark Rippetoe's Starting Strength is a good book and there are tons of youtube resources online that teach proper form. There are also plenty of communities (this one included probably, although I see it done less often here) where you can post a video of yourself lifting and get people to critique your form.

1911JR

So a quick back story.

January this year I was 83kg (183lbs) now 63kg (139lbs) now I did what every one said not to do and ate bugger all and just did cardio.

I guess I am now paying the price, I have zero strength and am having to start from scratch to build some muscle back.

So time for my Questions.

First, machines vs free weights at the gym?... I am a complete lilting noob (was always skinny and though that was cool in my younger years).

Second. is higher resistant core training going to help get rid of the last of my stomach fat?


I know you probable don't need to see this but current before and after that shows also how much I am needing some muscle back.

As a noob, use the machines. Its easier for a new person to stay in control, and learn to develop form.

Most importantly, have fun with it and learn how to lift at the gym, not on the internet.

MissHolidayGolightly

Try starting here: http://stronglifts.com/5x5/

StrongLifts is a progressive program for beginner lifters. There are also videos showing proper form and technique for the five main compound lifts.

Lofteren

Go with free weights. To get rid of the last remaining body fat it's going to take a combination of lifting weights, and HIIT. As for what kind of workout you should do I recommend Strong lift 5x5. The program starts off light and progressively gets heavier each week. You won't bulk up with heavy weights as long as there is a calorie deficit.

^Thisx10000

If your goal is to be leaner and have more muscle then you should train like the people who are leanest and most muscular! Those people are obviously bodybuilders and the basis of bodybuilders' training are heavy barbell movements.

If someone said to use machines instead of learning the barbell movements, please disregard their statement. I guarantee you they aren't very big or strong and there's a reason.....

laynerich15

Thank you so much for the responses.

At 139lbs (5'8) I don't plan on losing anymore weight, if anything maybe getting to 145-150lbs.

My goal is to be fit and toned.

dbmata

That book is a great place to start.

Also, get a lifting coach for a few sessions to work on form. You have no habits, doing the lifting coach now will ensure you don't form any.

where in gods earth do you find a lifting coach? lol

Found mine via word of mouth. Check around, there are several private gyms around me with stellar coaches, and they aren't the big box folks pushing for the next package you buy.

laynerich15

sorry for all the silly questions guys

can you explain bulk/cut cycles (ok I under stand bulk)

My only problem with free weights I s I have zero idea what I am doing, like the idea though. is there a wrong way to litf?

Basically to add significant muscle you need a calorie surplus, but with a calorie surplus comes a bit of fat gain. I'd say to eat around 300 calories worth of surplus and train hard, do this for a while (how long depends, but many people use a rough measure of BF% to know when to stop) and then look to cut weight while preserving as much lean mass as you can. Rinse and repeat.

As for how to lift free weights, there are very wrong ways to do it and learning proper form to avoid injury is incredibly important. Luckily, there are great resources out there that can help you learn proper form. Mark Rippetoe's Starting Strength is a good book and there are tons of youtube resources online that teach proper form. There are also plenty of communities (this one included probably, although I see it done less often here) where you can post a video of yourself lifting and get people to critique your form.

That sounds logical.

May take everyone's advice and start looking for a lifting coach to get me started.

laynerich15

So a quick back story.

January this year I was 83kg (183lbs) now 63kg (139lbs) now I did what every one said not to do and ate bugger all and just did cardio.

I guess I am now paying the price, I have zero strength and am having to start from scratch to build some muscle back.

So time for my Questions.

First, machines vs free weights at the gym?... I am a complete lilting noob (was always skinny and though that was cool in my younger years).

Second. is higher resistant core training going to help get rid of the last of my stomach fat?


I know you probable don't need to see this but current before and after that shows also how much I am needing some muscle back.

As a noob, use the machines. Its easier for a new person to stay in control, and learn to develop form.

Most importantly, have fun with it and learn how to lift at the gym, not on the internet.

This is exactly what I was thinking, for me being new to all this I thought it was better to use machines and get some result instead of lifting free weights wrong.

MissHolidayGolightly

So a quick back story.

January this year I was 83kg (183lbs) now 63kg (139lbs) now I did what every one said not to do and ate bugger all and just did cardio.

I guess I am now paying the price, I have zero strength and am having to start from scratch to build some muscle back.

So time for my Questions.

First, machines vs free weights at the gym?... I am a complete lilting noob (was always skinny and though that was cool in my younger years).

Second. is higher resistant core training going to help get rid of the last of my stomach fat?


I know you probable don't need to see this but current before and after that shows also how much I am needing some muscle back.

As a noob, use the machines. Its easier for a new person to stay in control, and learn to develop form.

Most importantly, have fun with it and learn how to lift at the gym, not on the internet.

This is exactly what I was thinking, for me being new to all this I thought it was better to use machines and get some result instead of lifting free weights wrong.

Using machines is lifting wrong. Just educate yourself on correct form and don't overdo it starting.

Melissa_mojo

That book is a great place to start.

Also, get a lifting coach for a few sessions to work on form. You have no habits, doing the lifting coach now will ensure you don't form any.

where in gods earth do you find a lifting coach? lol

Found mine via word of mouth. Check around, there are several private gyms around me with stellar coaches, and they aren't the big box folks pushing for the next package you buy.

The personal trainer at my gym ( there is only one) is more focused on just selling packages then actually helping me reach my goals. :-( and I have tried with another outside trainer but he wanted 150 a hour 4 times a week! single mom problems cant afford that! ugh I'm so stuck :-( anyone know of anyone in st pete fl? lol

davidkerkes

Try looking here: http://www.reddit.com/r/Fitness

erickirb

That book is a great place to start.

Also, get a lifting coach for a few sessions to work on form. You have no habits, doing the lifting coach now will ensure you don't form any.

where in gods earth do you find a lifting coach? lol

Chris Davey on this site and Sidesteel do online coaching.

erickirb

So a quick back story.

January this year I was 83kg (183lbs) now 63kg (139lbs) now I did what every one said not to do and ate bugger all and just did cardio.

I guess I am now paying the price, I have zero strength and am having to start from scratch to build some muscle back.

So time for my Questions.

First, machines vs free weights at the gym?... I am a complete lilting noob (was always skinny and though that was cool in my younger years).

Second. is higher resistant core training going to help get rid of the last of my stomach fat?


I know you probable don't need to see this but current before and after that shows also how much I am needing some muscle back.

As a noob, use the machines. Its easier for a new person to stay in control, and learn to develop form.

Most importantly, have fun with it and learn how to lift at the gym, not on the internet.

This is exactly what I was thinking, for me being new to all this I thought it was better to use machines and get some result instead of lifting free weights wrong.

Using machines is lifting wrong. Just educate yourself on correct form and don't overdo it starting.

I agree, Using machines will also not teach you proper form, they will teach you to do a lift on a fixed plain of movement only working a fraction of the muscles, it will not prepare you for free weights. It is much better to start light with free weights and increase weight at decent pace while maintaining good form.

Pic up the book starting strength, and check out Mark Rippetoe videos on Youtube.

3laine75

Free weights every time. I second Starting Strength - great read.

You're in a great position to bulk, congrats on the weigh loss.

Edit: to the people saying, start with machines - I don't see the point. I've wasted loads of time over the years (sporadic 1-2 months bursts of interest) sitting at a machine. I say, use your time wisely learning the form for the barbell - you're much less likely to lose interest as it's AMAZING

Lofteren

Using machines is lifting wrong. Just educate yourself on correct form and don't overdo it starting.

^And the truth will set you free!!!!

Edit: Op, if you have any questions about lifting you can PM me. I coach a youth powerlifting team so I'm used to tons of newb questions.

No_Finish_Line

there is a difference between weights and machines as far as how effective they are

but its no where near the difference between machines and not lifting at all.

if machines are all you have access to, all you are comfortable with, what you feel you need to start with, then go for it. not at all a waste of time.

picking an effective routine is probably more important then doing free weights over machines

laynerich15

Thank you good people. I will start speaking to some personal trainers and try find the right one.

until then I guess as long as I am going to the gym daily it wont hurt.

Lofteren

Thank you good people. I will start speaking to some personal trainers and try find the right one.

until then I guess as long as I am going to the gym daily it wont hurt.

You can also watch these videos to get you started:

http://www.youtube.com/watch?v=2ME8gEN54Ao&list=PLOgxXBVoFcbDxHRmS3wJYZBrN0iCC5eg_