Want to start strength training

Savemyshannon

I've been back on the diet/exercise horse for about 2 weeks now and I feel ready to start implementing some strength training into my daily routine. However, I've never done it before. Does anyone have any tips? What are some of the best machines to get an all-over work out? Should I spend 1 day on each part of the body, or do a little all-over every day? Are machines or free weights better? How much/how fast should I increase my weight increments? Any tips on getting the most efficient workout?

I've tried to google this stuff but most of the sites sort of read for people who are already into it, and a lot of the stuff flies over my head. Any help would be very appreciated!

chris1816

Read this, top bot bottom:

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

Savemyshannon

Thanks! That site is great, I've bookmarked it!

Determinednoob

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/****arounditis.html You have to replace the **** with the F word

Best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

E4boys

I just started a strength training program two months ago, and I love it! This was the first time in my life I've ever joined a gym. When I first joined, I met with the trainer of the gym and told him what I wanted to accomplish.

Capt_Apollo

this is where i started:

http://nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

http://www.nerdfitness.com/blog/2012/01/09/warm-up/

http://www.nerdfitness.com/blog/2012/01/16/how-to-stretch/

body weight is where you want to start at first, for about 4-6 weeks, so you can develop a good base. a full body general circuit about three times a week is the best for beginners. you don't need to move to do specifically one large muscle group until much later, like, almost a year.

Kmsnomaha

There are alot of ladies on MFP following NROL4W (it is a book). There is a group on the site for it. I have been following it for weeks now with success. Losing inches and gaining muscle! yeah!

Savemyshannon

WOW Thanks for all the help everyone! I have tabbed up the sites on my phone browser so I can read while I'm on my dinner break at work.

I've been seeing a lot of tips pushing protein intake, but I seem to have a hard time hitting it (I'm not a big fan of red or dark meat, which seems to be the best source). Even with my increased intake of nuts and beans, I still seem to fall short daily. Should I look into a protein powder or are those just full of calories?

JayByrd107

Seafood (especially shellfish like shrimp) and chicken are optimal sources of protein if you don't like red meat. And nuts and beans are pretty poor sources for protein - more like good sources of fats/carbs which happen to have protein as well. Protein powder works if you need it, but with thoughful planning of meals and snacks you don't have to have it.

ImperfektAngel

bump

jevoyager

Just jumping in to say thanks to those who've posted all the links! I just started reading up on this, but a lot of it went over my head too! lol A lot of sites seem to tell you what to do but not how to do it (which is what I need), so I'm hoping these will help! That and I could use more intro stuff overall anyways since I'm just now learning about this. Plus I'm getting the NROL4W from the library - read a lot of good reviews about it so hopefully it'll have what I need to get started too!

ChristinaBarnhouse

BUMP! Great topic!!

Mojofiendish

Ditto, so much useful info here. Thanks very much to all you knowledgeable people for sharing resources and info. I'm always amazed at the support here!

tracymarie2012

Bump, thanks for the links !

MelissaGraham7

Read this, top bot bottom:

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

This may the single best web site of useful information I have ever seen and I've seen a LOT of stuff. Thanks hugely for sharing as it is absolutely excellent! it should be required reading for us MFPers!