Strength training: beginner questions

asyouseefit

I'm 5'5 and 129 lbs. I'm ok with my overall silhouette but I want to decrease my body fat. I'd like to start strength training seriously! I have a few questions...

1) I do not have time to join a gym. Are bodyweight exercises as efficient as lifting weights/using machines at a gym? I only have dumbbells and a mat and do not plan on buying more equipement for the time being. Can I still get a good full body work out? What about circuit training DVDs such as Jillian Michaels'? Do they qualify as "real" strength training?

2) Calories and nutrient macros. I've set my macros at 40-30-30 but often I end up over in carbs and under in proteins. With a past of eating disorders, I'm not ready to follow a very strict diet because I'm afraid I will fall back in my old habits. In other words, I need my daily treats. :-) Is strength training compatible with a so-so diet or should i totally forget about it? (I'm usually ok with meeting a calories goal provided it's not too low)

3) Can anyone recommend a good website with all the basics for strength training beginners?

4) Will I have to say goodbye to my boobs? I already went from a generous C to a B and I'm afraid I'm going to lose the girls completely!

Thanks!

tchrnmommy

bodybuilding.com is FABULOUS and FREE

SergeantSunshine_reused

I wouldn't follow percentages. I go by macros:

1g per lb of body weight for protein
.35 x body weight for minimum fat
rest of calories come from whatever, mainly carbs

OneBryteSmile

3) I started with these:
http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm
http://www.bodybuilding.com/guides/female-20to39-fat-loss/training

jacksonpt

Strength training is never a bad thing. If your diet is just so-so results could be slower coming, but I certainly wouldn't avoid lifting simply because my diet wasn't perfect.

As far as the exercises... yes, you can get a good workout with just dumbbells. Google dumbbell workouts to get an idea for what exercises you can do with your equipment.

As far as Jillian and what not goes... if you're going to lift, then lift. If you want cardio then do cardio. Those DVDs/programs are fine, I just wouldn't call them lifting (at least not the ones I've seen). Lifting is heavy weights and fewer reps with rest between sets.

Google Mark Rippetoe Starting Strength. There are variations on his program, the but key exercises are gold.


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sophjakesmom

4) Will I have to say goodbye to my boobs? I already went from a generous C to a B and I'm afraid I'm going to lose the girls completely!

Thanks!

I would say tightening up your chest muscle will actual help give your girls support and the illusion of size, even if you have lost the fat. If you have a gym nearby that offers bodypump, I highly recommend it. it is an all over weightlifting class that is guided by an instructor. Great way to get started.

CharlieJuliette

I'm new to lifting and have been using the ChaLean Extreme DVDs. You lift pretty heavy weights but only need dumbbells. I highly recommend it.

rileysowner

Body weight training is what I mainly do. I have weights, but prefer bodyweight. There is a body weight training group here, albeit not too many members yet. Just remember gymnasts to the best of my knowledge only use body weight training and they have amazing musculature. The difference with weights is you can do it quicker, and you need less creativity to increase the resistance. It can be done using body weight.

hofdog

bodybuilding.com is FABULOUS and FREE

Great site.

amyers35

BUMP! good questions and good info! looking forward to hearing more..

shakybabe

what do you mean by strength training using the body? is this like Pilates, Yoga and callanetics? I don't have access to an accessible gym but have some small handweights, but have difficulty keeping hold of them for long due to involuntary movement which causes my hands to flex involuntarily so I drop whatever I'm holding unless there's a way to fasten it to my hand eg. I use wii boxing gloves to keep wii remote on hands.

I've got some resistance bands too and found a 20 min exercise video of someone doing these exercises sitting so I can do them in my chair.. are these types of strength training using body?

asyouseefit

what do you mean by strength training using the body? is this like Pilates, Yoga and callanetics? I don't have access to an accessible gym but have some small handweights, but have difficulty keeping hold of them for long due to involuntary movement which causes my hands to flex involuntarily so I drop whatever I'm holding unless there's a way to fasten it to my hand eg. I use wii boxing gloves to keep wii remote on hands.

I've got some resistance bands too and found a 20 min exercise video of someone doing these exercises sitting so I can do them in my chair.. are these types of strength training using body?

Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement. (because Wikipedia phrases it way better than I would). Examples: push-ups, squats, lunges, crunches...

I'm no expert so i can't answer the resistance band question, sorry!

asyouseefit

Thanks everyone who responded. Got a lot of great info! Will spend tomorrow checking the various sources you recommended!

shakybabe

Is there a list of exercises that are classed as bodyweight exercises anywhere? so I can work out which ones i can do or adapt?

sonotphat

bump! great information!

maryloo2011

bodybuilding.com is FABULOUS and FREE

+1!! Been on there for about an hour, copying images to throw on my iPod so I have them with me at the gym (the exercises, that is).


Also - http://www.shapefit.com/training.html

and more specifically: http://www.shapefit.com/body-weight-exercises.html

jrditt

I'm curious about this too, thanks for asking the question and thanks to those that answered.

FoodMage

*bump* for later

heaths4285

Hey,

Bodyweight training is fine for your strength training, but if you end up getting equipment Bodybuilding.com or Muscle and strength. com is awesome for advice on weightlifting and nutrition!!!!

shakybabe

bodybuilding.com is FABULOUS and FREE

+1!! Been on there for about an hour, copying images to throw on my iPod so I have them with me at the gym (the exercises, that is).


Also - http://www.shapefit.com/training.html


Thanks I'll check them out! :happy:

and more specifically: http://www.shapefit.com/body-weight-exercises.html

denorios

Bumping!

annarouni

As another novice, I appreciate the pointers on strength training.

M_lifts

bodybuilding.com is FABULOUS and FREE

+1!! Been on there for about an hour, copying images to throw on my iPod so I have them with me at the gym (the exercises, that is).


Also - http://www.shapefit.com/training.html

and more specifically: http://www.shapefit.com/body-weight-exercises.html

ooh thanks! thats a fab link!

rileysowner

Is there a list of exercises that are classed as bodyweight exercises anywhere? so I can work out which ones i can do or adapt?

There are lots of videos on youtube. You can also look for a book called You Are your Own Gym by Mark Lauren. He have a web page here http://www.marklauren.com/ which has some stuff. Also check out the Body Weight training group where I posted some stuff http://www.myfitnesspal.com/groups/home/166-body-weight-training

boobear00

bump for later

funkycamper

another bump