Incorporating strength training into your workouts

bethad5

Hi all- self-proclaimed cardio junkie here, but I'm looking to do this right - do the metabolism reset, and cut down from 7 days a week strenuous cardio to 3-4 cardio and 2-3 strength training days. One small issue....: I have no idea how to strength train! Classes aren't included in my gym membership and I don't want to shell out $90 for a pass (and also don't want to pay $8 to drop-in). Does anyone have any suggestions? Should I stick with the weights machines or do free weights? The times I've lifted in the past it's just felt like a waste of time - I had no idea what I was doing and would leave feeling stupid rather than like I'd gotten a good workout in.

Any advice would be appreciated!

PLUMSGRL

2 great programs are Strong Lifts 5x5 and New Rules of Lifting For Women.
Google strong lifts- free download program and examples of all moves are linked to UTube, NROLFW on Amazon around $10-12.
Also The Scooby Workshop site has a couple of programs (and make sure you look at the one for the guys too).
http://scoobysworkshop.com/

Here's a couple of others I know about:

http://www.youtube.com/user/ZuzkaLight

http://www.myfitnesspal.com/topics/show/599372-free-workout-videos-i-want-you-to-know-about

Good Luck! I'll be starting NROLFW in 2 weeks, some others are already seeing great results!

bethad5

2 great programs are Strong Lifts 5x5 and New Rules of Lifting For Women.
Google strong lifts- free download program and examples of all moves are linked to UTube, NROLFW on Amazon around $10-12.
Also The Scooby Workshop site has a couple of programs (and make sure you look at the one for the guys too).
http://scoobysworkshop.com/

Here's a couple of others I know about:

http://www.youtube.com/user/ZuzkaLight

http://www.myfitnesspal.com/topics/show/599372-free-workout-videos-i-want-you-to-know-about

Good Luck! I'll be starting NROLFW in 2 weeks, some others are already seeing great results!

I've been looking into NROLFW - and it looks like, from the reviews I've read, it has you calculate calories on workout days and non-workout days. So do we follow that or stick with eating our constant TDEE?

Should I not start NROLFW if I'm starting a metabolism reset??

PLUMSGRL

If your gonna do the Metabolism reset, stick with your TDEE (unless you NET under your BMR, then you would have to eat more to NET BMR). Keep in mind the more cardio you do the more you'll need to eat, most of us have really cut down (I was doing around 10 hours a week, now 4). Count all your exercise hours when using the scooby site, I choose the wrong level (to low) and had to up my cals the second week! Most of the people doing the reset are in it for the recommended 8 weeks, then taking a 10-15% cut.

Yes, start lifting at any time, you will probably gain some muscle (if you look at the scooby site, it gives you the option of eating at various % cuts, or at TDEE). Eating at TDEE allows for muscle growth (also known as bulk phase). TDEE-% is the cut phase.

Please make sure you read the stickies (red pins), What to expect, support thread... anything to help you on this journey. If you get stuck, there's a lot of great people here willing to help!