Strength Training

nytdreamer80

Hello Everyone..
As some of you may know I have REALLLY hit a brick wall with my weight loss. I have lost about 30 pounds so far and have been wavering back and forth on the same 2 pounds for over 2 months now. I believe its time to change things up at the gym and add in some SERIOUS weight lifting. Up to date I have really just been doing ALOT of cardio at the gym, along with the ab roller, and maybe once a week doing the express circuit workout. I typically burn around 500-600 calories in the hour that I am there.
I need some advice on what weight machines i should try. some kind of schedule. ect. I am clueless with the weights. Yesterday, when i was doin the circuit I upped everything I did to 55 pounds (from 40) and it felt great. how many reps/sets should i do?? how many of each, ect. Do you think it will help jumpstart my weightloss again?? My current weight is 198. HELP HELP HELP!!!!!!

nytdreamer80

anybody????

jsteffen80

A lot of the girls around have have found success with the book 'New Rules of Lifting for Women'

Skeemer118

My question is similar so I'd love to see more answers.

nytdreamer80

Come on folks! Help me out here!!!!!

BrandyontheRun

I got my strength routine from a book called "weights for weight loss" by sam murphy. Great book that offers a gym workout, a free weights workout, and a home workout.. Check it out!! I plan on investing in new rules of lifting in the near future, I've heard lots of great things about it.

SherryRueter

First I want to let you know that I am a Team Beachbody coach. However, I also want you to know that I am not posting because I want to have a sale. I am posting because I believe in the system and have seen results. With that:

My recommendation would be to purchase the DVD system P90X. It has it all laid out for you on what strength moves to do, how many, when, which body part etc. it comes with a nutrition guide to assist you with what to eat, when to eat and how much to eat. They have done the research, you just follow the program. I started the program in 12/2008 and have been doing it consistently since. I can do 20# bicep curls (and I'm only 5'0") I can do pull ups, I can do 'male' push ups. I am strong! Seriously, this program works.

Feel free to message me if you want.

KareninCanada

I'm following and LOVING the New Rules book. It is super-easy to follow along, but not a super-easy workout by any stretch. The scale is not being my best friend (4lbs in a month), but I've lost an inch off my bust & hips in the last two weeks, and am already seeing measurable progress in what I can do! I'm no expert, but feel free to "friend" or message me if you'd like someone to travel along this road with

bizco

A lot of the girls around have have found success with the book 'New Rules of Lifting for Women'

^ This. I've had tremendous success with this program. There's a group of women here on MFP that are doing it and you're welcome to join. Here's the link the the group:

http://www.myfitnesspal.com/groups/search?phrase=NROL4W&order=0

Or just go to Community>>Groups and do a search for NROL4W and you'll find it.

nytdreamer80

Thanks for all the tips everyone! I guess I am just looking for the magic answer, and really there isnt one. How long should I aim to weight lift every day?? 20 min? 30 min??

AlwaysWanderer

Forget the machines, and use free weights. Go for 8-12 reps, if you can do more than that, increase your weight. For a full body workout you can try:
squats (with a barbell)
launges (with dumbells)
dumbell curls
skull crushers
chest press
deadlifts

Google them or you tube to see proper forms.

jamiesadler

A lot of the girls around have have found success with the book 'New Rules of Lifting for Women'

^ This. I've had tremendous success with this program. There's a group of women here on MFP that are doing it and you're welcome to join. Here's the link the the group:

http://www.myfitnesspal.com/groups/search?phrase=NROL4W&order=0

Or just go to Community>>Groups and do a search for NROL4W and you'll find it.

I just put a hold on this book from my library. Thanks for the tip

TSTagain

check out www.bodybuilding.com - great workouts with pictures and lots of 12-week programs to choose from

poustotah

Thanks for all the tips everyone! I guess I am just looking for the magic answer, and really there isnt one. How long should I aim to weight lift every day?? 20 min? 30 min??

'How long' is the wrong question - 'How much' is the right question!!! Find a good strength training routine and start working on in. I highly recommend the New Rules of Lifting for Women. There is some wonderful information in there and some terrific workouts as well as how to do them. It's great for beginners and it's great for people that have lifted for a long time.

nytdreamer80

Thanks for all the tips everyone! I guess I am just looking for the magic answer, and really there isnt one. How long should I aim to weight lift every day?? 20 min? 30 min??

'How long' is the wrong question - 'How much' is the right question!!! Find a good strength training routine and start working on in. I highly recommend the New Rules of Lifting for Women. There is some wonderful information in there and some terrific workouts as well as how to do them. It's great for beginners and it's great for people that have lifted for a long time.

Thank you so much. I will check out the book. Yesterday, I just wandered around and did various weight machines and did 3 sets of 10 on each machine at 55 pounds. But, I was doing total body, not just upper, or lower or whatever.

MaryStregger

I have had a lot of success with the Chalean Extreme DVD program from beachbody. Check it out on the beachbody website.

EatClenTrenHard

do 3 sets 8-12 reps each until muscle"failure"

do upper body 1 day, then lower body another day. max 5x a week. give weekends rest.

Do 1hr cardio per day/ if lifestyle permit.

weightlifting until failure increases your BMR for 36 hours. make sure to do 3 sets like that for each muscle group.
cardio increases BMR for 12 hours.


Hope that helps

Articeluvsmemphis

Strength training is awesome but how much are you eating? are you eating enough? nutrition is number 1, period.

weight machines are fine to start, some say free weights, I use both love it all

sammys1girly

bump

luv_lea

A lot of the girls around have have found success with the book 'New Rules of Lifting for Women'

This! I'm loving this program!

apretz1

Google livefit by Jamie Eason, it is a free online program she designed and it's great!

bcattoes

Does your gym have trainers or instructors to help newbies?

Ruthaw1961

Does your gym have any classes? While it is not heavy lifting, I love Body Pump. It is more of a metabolic workout for muscle endurance but it has really helped with my strength. The instructors at my gym are also personal trainers so they stress form first over heavy lifting.

rjmwx81

Another idea regarding sets is something called pyramid training. What you do is gradually increase the weights each set, with fewer repetitions.

So, for example, you might do:

Set 1: 10 X 55 lbs
Set 2: 8 X 60 lbs
Set 3: 6X70 lbs

You want to choose weights heavy enough that, by the end of set 3, it's a life-or-death struggle to get that last repetition done. You can do 5 lb increments, or 10 lb increments or whatever, it will depend on the exercise. I tend to use much larger increments on leg exercises. Especially the leg press.

Ladyiianae

I like to use the free weights, here is what I do M-W-F

Barbell Bench Press - 80lbs
Sets 2 - Reps 5

Dumbbell pec Fly - 15lbs
Sets 2 - Reps 12

One-arm Dumbbell Row (knee and hand on bench) - 30lbs
Sets 2 - Reps 12

Dumbbell Shoulder press - 15 lbs
Sets 2 - Reps 12

Dumbbell Shoulder (hulks on Zumba Ball) - 15 lbs
Sets 2 - Reps 12

Tricep over/behind head - 15 lbs
Sets 2 - Reps 12

Dumbbell Bicep Curl - 15 lbs
Sets 2 - Reps 12

Lat Pull-Down (cable) - 70 lbs
Sets 2 - Reps 12

Free weight Leg Press - 250 lbs
Sets 2 - Reps 12

Hope this helps!

Jen

kgordon7

I have had a lot of success with the Chalean Extreme DVD program from beachbody. Check it out on the beachbody website.

I agree. I'm currently on my last week of the Push Phase. It's geared more towards women, so I think that this would be a great program for you.

nellie_88

check out www.bodybuilding.com - great workouts with pictures and lots of 12-week programs to choose from

This! I am doing the Jamie Eason Live Fit program, it's 12 weeks and give you what workouts to do and on what day a long with a nutrition guide. It is fantastic!

nytdreamer80

so much great advise. Yes, the gymn I got to have free fitness people but I thought I would ask here first. We have machines, dumbells, and the benches. I am just realllllllllllly looking for sometthing to burn this stomach fat, and to work on my obliques.

nytdreamer80

Another idea regarding sets is something called pyramid training. What you do is gradually increase the weights each set, with fewer repetitions.

So, for example, you might do:

Set 1: 10 X 55 lbs
Set 2: 8 X 60 lbs
Set 3: 6X70 lbs

You want to choose weights heavy enough that, by the end of set 3, it's a life-or-death struggle to get that last repetition done. You can do 5 lb increments, or 10 lb increments or whatever, it will depend on the exercise. I tend to use much larger increments on leg exercises. Especially the leg press.

This sounds great!!!! Thanks so much!

3dogsrunning

so much great advise. Yes, the gymn I got to have free fitness people but I thought I would ask here first. We have machines, dumbells, and the benches. I am just realllllllllllly looking for sometthing to burn this stomach fat, and to work on my obliques.

Take advantage of the free fitness people to show you proper form.

Ab exercises don't burn stomach fat, nor do they make your stomach smaller, losing fat does. Total body strength training is the way to go, don't just focus on trouble spots.

Keep in mind - you will likely gain a little weight at first. It is completely normal and mostly just water weight as your muscles will retain water while they heal. I went over 4 weeks without losing a pound but you could see a noticeable difference in how I looked. Don't get wrapped up with the scale. Keep lifting, you will see results.

knrob

I'm old school when it comes to weight routines, i know how to use the machines, etc. but when i rejoined the gym a few years ago, the new membership came with a trainer session. She told me to warm up, do weights, and do cardio after-you'll burn more that way. But she also said to not do sets with rest in between-to just move to another machine, with no rest, and do the circuit several times.

Last spring, i bought the Jillian Michaels 30 day shred DVD, which i was able to use at home. She REALLY mixed it up, doing upper body weights while in a squat position, etc: for an even faster, (and sweaty) workout.

I can replicate that DVD now, more loosely, at the gym. I have been feeling great with a 20 min warmup, 20-30 minutes of a weight routine...and then i seem to explode on the treadmill for a good 40 minutes.

I would suggest one of the newer DVD's that shows how to incorporate weight training, and also ask if you can get a free session with the gym staff to learn how to use the machines.


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