Need to start hitting the weights....

dobenjam

Ok so I've been doing fine so far, but i seem to have hit a mini plateau (I say mini because it has been less than a month and I’ve already gotten stuck for the last week). I've been running and working toward my first 5k in March. On my off run days I still do cardio. Now it is time to start doing some lifting but I have no idea where to start. In my gym I have dumbbells and machines, no free weights. I really want to focus on running, not getting big. Maybe one day I'll want a body builder physique but right now I just want to lose fat and gain definition. So, where do I start?

Any runners that can make suggestions?

getsveltEagain

I recommend doing two or three sets of 12 -15 reps and work out your legs, arms, and abs. When you get to the last couple reps in your set it should be hard to complete the rep with "prefect" form, that is how you will know it is the right weight.

You won't get the bodybuilder look unless you spent all day in the gym and took plenty of suppliments. But lifting like I mentioned above should help you define your muscles and help improve your running

albinogorilla

I have lost 44 lbs doing ZERO cardio. i only lift. Get the idea that you are going to swell up with muscle right out of your head. When you build muscle, you burn more calories in literally everything you do, walking, sleeping, everything. The only thing that makes you lose weight is a calorie deficit. Run if you want to look like a runner, lift if you want to look like a lifter. Personally I have no desire to look like a marathon runner.............so i dont run

dobenjam

I have lost 44 lbs doing ZERO cardio. i only lift. Get the idea that you are going to swell up with muscle right out of your head. When you build muscle, you burn more calories in literally everything you do, walking, sleeping, everything. The only thing that makes you lose weight is a calorie deficit. Run if you want to look like a runner, lift if you want to look like a lifter. Personally I have no desire to look like a marathon runner.............so i dont run

I understand, but I enjoy running and I think it is a healthy fitness goal. I do want to run a marathon eventually and even start triathlons if I enjoy it. I'm not going to work for an amazing finish time but these are things I want to finish. When I was younger all of my lifting was around strength and now I just want to be fit. I also haven't ever had a lot of upper body strength but tons of leg strenght. Use to do 555lbs 3x3 in high school but couldn't bench more than 235lbs. I just didn't enjoy that kind of "fitness" and do enjoy running.

albinogorilla

I have lost 44 lbs doing ZERO cardio. i only lift. Get the idea that you are going to swell up with muscle right out of your head. When you build muscle, you burn more calories in literally everything you do, walking, sleeping, everything. The only thing that makes you lose weight is a calorie deficit. Run if you want to look like a runner, lift if you want to look like a lifter. Personally I have no desire to look like a marathon runner.............so i dont run

I understand, but I enjoy running and I think it is a healthy fitness goal. I do want to run a marathon eventually and even start triathlons if I enjoy it. I'm not going to work for an amazing finish time but these are things I want to finish. When I was younger all of my lifting was around strength and now I just want to be fit. I also haven't ever had a lot of upper body strength but tons of leg strenght. Use to do 555lbs 3x3 in high school but couldn't bench more than 235lbs. I just didn't enjoy that kind of "fitness" and do enjoy running.

then run

dobenjam

I recommend doing two or three sets of 12 -15 reps and work out your legs, arms, and abs. When you get to the last couple reps in your set it should be hard to complete the rep with "prefect" form, that is how you will know it is the right weight.

You won't get the bodybuilder look unless you spent all day in the gym and took plenty of suppliments. But lifting like I mentioned above should help you define your muscles and help improve your running

Sounds like a good plan. Are there any specific exercises you could suggest or does it not really matter?

dobenjam

I have lost 44 lbs doing ZERO cardio. i only lift. Get the idea that you are going to swell up with muscle right out of your head. When you build muscle, you burn more calories in literally everything you do, walking, sleeping, everything. The only thing that makes you lose weight is a calorie deficit. Run if you want to look like a runner, lift if you want to look like a lifter. Personally I have no desire to look like a marathon runner.............so i dont run

I understand, but I enjoy running and I think it is a healthy fitness goal. I do want to run a marathon eventually and even start triathlons if I enjoy it. I'm not going to work for an amazing finish time but these are things I want to finish. When I was younger all of my lifting was around strength and now I just want to be fit. I also haven't ever had a lot of upper body strength but tons of leg strenght. Use to do 555lbs 3x3 in high school but couldn't bench more than 235lbs. I just didn't enjoy that kind of "fitness" and do enjoy running.

then run

I plan on it but my question is what types of lifting will help me achieve my goal of losing weight and not focus on bulking. I still see the value in lifting but want it to help me toward my goals. General fitness, not bulk. All I know is what I learned in HS and College where it was all around increasing strength, not general fitness.

LaMujerMasBonitaDelMundo

I'm not a runner but I can recommend body weight training like push-ups, pull-ups that targets multiple muscles & also planks for the abs, tricep chair dips, chest dips etc. All of these you can do without the equipment.

TiffaniBarrett

Here is mine :-)

Day 1:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Squats with barbell - 40kg - 3 x 10
Adductor - 30kg - 3 x 10
Leg Press (Single Leg) - 30kg - 3 x 10 either side
Leg Curls - 20kg - 3 x 10
Leg Extensions - 20kg - 3 x 10


Day 2:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Tricep Pull Down - 10kg - 3 x 10
Bicep Curls - 5kg each arm - 3 x 10
Shoulder Press - 5kg each arm - 3 x 10
Bench Press - 30kg - 3 x 10


Day 3:

Seated Ab Twist - 5kgs - 3 x 20
Ab Leg Extensions - 6 x 10
Ab Leg Lifts - 6 x 10
Side Bends - 10kg - 3 x 10 either side

Lunges - 8kg each hand - 3 x 10
Reverse Lunges - 8kg each hand - 3 x 10
Standing Calf Raises - 10kg each hand - 3 x 20
Leg Press (Single Leg) - 30kg - 3 x 10 either side
Adductor - 30kg - 3 x 10

Shoulder Press - 5kg either hand - 3 x 10

I do abs each time because I am trying to focus on them. I know you cannot spot reduce, but I am doing other things to lower the body fat all over, I feel that I am accomplishing something from focussing on my abs every time I do a strength/weight work out.

Each workout is roughly an hour a time - I do these in the mornings on Monday/Weds/Fri
I also do BodyCombat on Monday evening, Zumba Tuesday Evening, Boxercise Weds Evening, and Bums and Tums Thursday Evening. Sometimes, I throw in a Jillian Michaels DVD on a Sat or Sunday - but I work in a nightclub on the weekends so running around there is exercise on its own!!

H_Factor

First, you aren't going to get a bodybuilding physique eating at a caloric deficit. However, lifting weights can help you look more defined as you burn the fat. I do a mixture of cardio and resistance training (both bodyweight exercises and dumbbells). I don't have a ton of time to work out and I have read enough to believe that the 3 sets of 10 days are based on old school research (stated differently, you don't have to do as much to get positive results...assuming you're not looking to bulk up). For the best combo of fat loss + creating a sleek, toned look, I believe in doing supersets with non-competing muscles...followed by sprint finishers. Here is a routine that I do:

set 1: flat dumbbell press + sumo squat with dumbbells

set 2: incline dumbell press + deadlifts

set 3: flat dumbbell fly + single legged squats

set 4: chin-ups + jumping kickbacks

set 5: decline dumbbell fly + one arm rows

set 6: shoulder press + jump squats

set 7: dumbbell curl + dumbbell skull crusher + lateral raise + front raise

set 8: decline push-ups from stability ball + stability ball leg curls + stool-assisted chin-ups

set 9: plank + V-ups + toe taps

go outside and run 4-6, 15 second sprints....walking back to the starting line in between each one for your rest period.

albinogorilla

I have lost 44 lbs doing ZERO cardio. i only lift. Get the idea that you are going to swell up with muscle right out of your head. When you build muscle, you burn more calories in literally everything you do, walking, sleeping, everything. The only thing that makes you lose weight is a calorie deficit. Run if you want to look like a runner, lift if you want to look like a lifter. Personally I have no desire to look like a marathon runner.............so i dont run

I understand, but I enjoy running and I think it is a healthy fitness goal. I do want to run a marathon eventually and even start triathlons if I enjoy it. I'm not going to work for an amazing finish time but these are things I want to finish. When I was younger all of my lifting was around strength and now I just want to be fit. I also haven't ever had a lot of upper body strength but tons of leg strenght. Use to do 555lbs 3x3 in high school but couldn't bench more than 235lbs. I just didn't enjoy that kind of "fitness" and do enjoy running.

then run

I plan on it but my question is what types of lifting will help me achieve my goal of losing weight and not focus on bulking. I still see the value in lifting but want it to help me toward my goals. General fitness, not bulk. All I know is what I learned in HS and College where it was all around increasing strength, not general fitness.

anything that burns calories will help you lose weight as long as you keep your calories in check. There is no lifting that will cause you to "bulk" when you are eating at a calorie deficit. In order to add muscle (bulk) you need a calorie overage to build the extra tissue. you cannot both lose fat (calorie deficit) and add muscle (calorie surplus) at the same time. Pro bodybuilders take in 5000 calories a day to add muscle. And at best they can put on a couple lbs a month, and that is working at it. The idea that you are going to lift weights and blow up is a myth. Calorie deficit is all you need to worry about. Stay at your calories and you will lose weight. Extended cardio is fine, but you can get the same exercise hitting a punching bag of lifting weights, as long as you keep your heart rate up. lifting is exercise, running is exercise.............but neither without a calorie deficit will make you lose weight, but both with a calorie deficit will make you lose it.

gregpack

Dobenjam, I know where you are coming from. I just came off a 100 pound loss, concentrated on cardio, not weight lifting. I don't like weightlifting and would prefer running. IMO that was not the right way to do it. I should have done more resistance training.

You have a lot of weight to lose and if you don't lift weights you will lose more lean body mass than you want to. There is a rule of thumb that about 20% of what you lose will be LBM if you don't take steps to preserve it. So, you'll find that when you reach your goal weight, you won't be as fit looking as you liked because 15-20 pounds of the 85 you lost was lean body mass, not fat. I thought when I got to 215 I would be skinny- Now that I'm here it looks like I need to lose another 20. I wanna lose that but I have a big frame and think I would look better with some of that lost muscle mass back on me.

I'm currently doing a beginner's weightlifting program. It takes less than an hour three times per week. I'm concentrating on the big exercises that work the most muscle groups. You could go a long way just on squats, bench presses, and deadlifts. Google starting strength, stronglifts 5x5, or beginner's program. You might also want to look on some nutrition websites like bodyrecomposition.

Oh, yeah, and don't forget to eat a buttload of protein- like at leat .7g/lb of bodyweight

H_Factor

Here is another example of resistance training that will help you burn fat and tone up. I did this routine on Saturday and it kicked my *kitten*:

http://www.bodyrock.tv/2011/11/28/it-will-rain-sweat-1000-rep-workout/


or, do the sprint interval training I describe in 3 and 4 of this blog.

http://www.myfitnesspal.com/blog/H_Factor/view/short-and-efficient-work-out-ideas-156906

PlunderBunneh

Thanks for posting this. I'm just about where you are, I've got my running routine down, and I love my cardio, but it's time to add weights in too. I really want to join a Warrior Dash in the summer and I just don't have the body strength required, yet. Off to the gym I go!

dobenjam

LOTS of great advice. Thanks all! I didn't think I was at risk of "Bulking" up, I just wanted to state that it wasn't my goal. I've got tons of things to try out now!

thecrossfitter

I understand, but I enjoy running and I think it is a healthy fitness goal. I do want to run a marathon eventually and even start triathlons if I enjoy it. I'm not going to work for an amazing finish time but these are things I want to finish. When I was younger all of my lifting was around strength and now I just want to be fit. I also haven't ever had a lot of upper body strength but tons of leg strenght. Use to do 555lbs 3x3 in high school but couldn't bench more than 235lbs. I just didn't enjoy that kind of "fitness" and do enjoy running.

I started off as a runner (mostly half and full marathon distance), and recently got into lifting. I workout at a crossfit gym because I sincerely enjoy it and have someone smarter than me doing my programming. I would say maybe work with some compound lifts, but without free weights I honestly don't really have any knowledge in terms of machines (my understanding that machines are good for hypertrophy - like you could hop on a machine after you can't do anymore thursters or snatches, but then still get a bit more work out of those muscles to create large muscles. The compound lifts themselves don't promote hypertrophy from my understanding.)

Have you poked around nerdfitness.com - they have a lot of good strength training information.

Starting to lift with the barbell and getting stronger has made me an immensely better runner. I cut nearly two minutes off my mile time WITHOUT EVEN RUNNING! I think that when I was marathon training (and no strength training) I was actually burning off my lean muscle mass since I wasn't doing anything else to sustain it.

getsveltEagain

I recommend doing two or three sets of 12 -15 reps and work out your legs, arms, and abs. When you get to the last couple reps in your set it should be hard to complete the rep with "prefect" form, that is how you will know it is the right weight.

You won't get the bodybuilder look unless you spent all day in the gym and took plenty of suppliments. But lifting like I mentioned above should help you define your muscles and help improve your running

Sounds like a good plan. Are there any specific exercises you could suggest or does it not really matter?

I am not really an expert but my two cents would be lunges, squats, leg extensions, leg curls to work out the legs (maybe some calf raises too if you feel inclined). Pushups (pullups can be tricky for beginners and those without upper body strength *points to self*), tricep dips, overhead extensions, bicep curls for arm workouts. The abs can be tricky.... maybe planks, crunches, captian chairs, air bikes (these are killer at first :grumble:)

Start off "light" to make sure you don't over do it, but make sure it is work. Depending on your running routine do the weights every other day (ie Run M/W/F and Lift T/H/Sa) or you could work a body part with the run day if you find that easier. But I recommend leg day on an off running day.

Glad that I can offer some help, but as others have said you can google routines for beginners or specific to running. That might give you more insight :glasses:

ETA: I have heard (multi times/people) that lifting and improving the muscle strength DOES improve running time