I want to lift weights.

jrcox520

I don't want to be a bodybuilder, but I'm taking a more nutrition/strength training approach to weight loss versus the tired old run-yourself-into-the-ground-with-cardio bit. I've done that before and it did nothing for me in the long run. I do, however, have two nights a week of cardio and sometimes add a third, each for about 35 minutes. Most of my time is spent strength training in yoga and on weights at the gym. I met with a trainer and he told me that your muscles take 5-6 days to completely recover after training and to only work a certain group once per week, but the workouts I am finding online train whole body or the same muscle sets several days a week. Based on what the trainer told me, this is counterproductive and leads to overtraining, which is the last thing I want. If anyone has some input, a good workout routine for a beginner (sort of,) or anything else on topic, please share your thoughts! Thanks.

JNick77

Good for you. This is a basic strength training program that I recommend for anybody that wants to start and has little experience.

http://velocity.t-nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#velocity-training/training-program

Click on, 4- Velocity Training
Click on, Beginner Program

PM me if you have any question.

J

Edit: Don't be detoured by the name "Velocity" it's not a crazy intense program, just marketing appeal.

MarieNevada

i do a whole body work out every other day. you can work a muscle group more than once a week. they need 24 hours to recover though so never back to back. I started with Body By Design which is a complete book of goal setting, nutrition (really basic), and weights. now I use New Rules of Lifting for Women, which is a great program.

You can also check out bodybuilding.com. it looks really intimidating with lots of muscle heads but if you select the plan selector you can find a weight and nutrition plan especially for women and targeted to what you want to do. the plans by Jamie Eason are very good.

I love lifting. more than cardio, more than circuit class. don't be afraid to lift heavy, you can't bulk up. those women body builders all take steroids because women just don't have the hormones to develop like that naturally. challenge your body and your body will reward you for it. good luck!

dragonbug300

I think the one-muscle-group-per-week thing is very dated info. The total body workouts tend to limit one or two exercises per muscle group, so you can do them every other day without worrying about over-training.

JNick77

I think the one-muscle-group-per-week thing is very dated info. The total body workouts tend to limit one or two exercises per muscle group, so you can do them every other day without worrying about over-training.

Not entirely true. Total body workouts are fine when you first start but they lead to a plateau quicker and eventually you will need to split up your workouts into body parts if you want to continue progressing.

MarieNevada

I think the one-muscle-group-per-week thing is very dated info. The total body workouts tend to limit one or two exercises per muscle group, so you can do them every other day without worrying about over-training.

Not entirely true. Total body workouts are fine when you first start but they lead to a plateau quicker and eventually you will need to split up your workouts into body parts if you want to continue progressing.

that's true of any routine though. you need to change what you're doing every 3 mos or so anyway.

To clarify it for the OP, if you do a full body routine, you work the same muscles every other day or every three days. when you split it up into body groupings, that's when you end up working one group once a week. ie back and biceps mon, shoulders and chest wed, and legs and abs fri. so that's probably what the trainer was talking about. but if you want to work your abs every other day, you totally can. you'll be sore all the time, lol but you totally can. full body workouts are a good way to start though,l because you hit the major muscle groups and those shoudl be your first concern. once you get a good base in strenght you can worry about those smaller muscles, which you're working already anyway.

bobbybdoe

Just do fullbody workouts every other day. If you're looking for something simple, here's something I just thought up right now:

Lunges (15-17 reps at slow pace)
Barbell Curl (8-10 reps at moderate pace)
Squats (10-15 reps at moderate pace)
Pushups (max at fast pace)
Shoulder Press (8-10 reps at slow pace)
Crunches (Max)
Overhead tricep extension (8-10 reps at moderate pace)
Pushups (Max at slow pace)

2-3 sets of this every other day. Change it up, take out stuff you don't like or find too difficult. Pick the weight that challenges you.

JennLifts

Just do fullbody workouts every other day. If you're looking for something simple, here's something I just thought up right now:

Lunges (15-17 reps at slow pace)
Barbell Curl (8-10 reps at moderate pace)
Squats (10-15 reps at moderate pace)
Pushups (max at fast pace)
Shoulder Press (8-10 reps at slow pace)
Crunches (Max)
Overhead tricep extension (8-10 reps at moderate pace)
Pushups (Max at slow pace)

2-3 sets of this every other day. Change it up, take out stuff you don't like or find too difficult. Pick the weight that challenges you.

rows, or lat pulls or something. need some back!

KeriD

Great info....Thank YOU!

koosdel

Just a quick point, don't take weightlifting advice from some scrawny dude with little experience.

JNick77

Just a quick point, don't take weightlifting advice from some scrawny dude with little experience.

^
LOL

xraychick77

ya people spout the whole over training thing like any average person can attain it.. in fact only real atheletes need to worry about this. even at that its iffy.

cardio is a good way to lose fat. lifting is a good way to perseve muscle. you need to do both when dieting.

Jesung

haha koosdel
Avoid guys with chicken legs too