Advice on weight training regimen

Tracepa98

So I currently hit the gym and hop on the cross trainer (elliptical) or the treadmill and get a good cardio workout. But I have yet to integrate weights into the mix. Any info or advice on what to start with and how frequently?

Goal_Line

Look into the book "New Rules of Lifting or Women" - also there is a MFP group for this book as well. this book is an excellent resource is designing a long-term plan for you.

MonkRocker

Basic advice: Learn proper form. Lift Heavy.

More specific: there are plenty of programs out there for beginners.

Rippetoe's Starting Strength.
New Rules of Lifting for Women
Sean10mm's Stripped 5x5

Google a few and they will lead you to others.

Don't believe the myth that you will get HUGE by lifting heavy. You won't. Female bodybuilders eat ridiculous amounts of calories and take hormones on top of it. You can find plenty of women on these very forums who lift heavy and look lean and HAWT. That's what you want, right?

legnarevocrednu

My advice would be to use the strength machines if your just starting out. 3 times a week. Some may suggest free weights, but I'm waiting to do those until I lose about 25 more pounds. Right now my focus is cardio, but once I lose 25 more pounds, I plan on focusing more on strength training. I do believe strength training is necessary throughout the whole losing weight process, but I don't believe free weights is the way to go when just starting out. Just my opinion. However, I do push ups, crunches and leg lifts at home in addition to the machines at the gym.

karensoxfan

Look into the book "New Rules of Lifting or Women" - also there is a MFP group for this book as well. this book is an excellent resource is designing a long-term plan for you.

This.

I agree 100%. I got the book & started the plan on April 16, and it was the best thing I've ever done for myself. I'm completely hooked, and it's hard, but I love it. I've lost inches (2" off my waist) & dropped 2 jeans sizes (from an 18 to a 14), and gained incredible confidence & more strength than I ever knew I had. And I'm experiencing all the benefits of exercise (reduced stress, increased energy, etc.) that I never felt from home workouts. Here's a link to the MFP group, if you're interested:

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

karensoxfan

p.s. Even if you don't go for NROLFW specifically, my advice would be to stay away from machines & isolation moves as much as possible. Use free weights & you'll improve your balance (and muscles used for balance) far more by doing barbell squats, deadlifts, rows, pushups, shoulder presses, lunges, etc.

SteAnnMui

Look into the book "New Rules of Lifting or Women" - also there is a MFP group for this book as well. this book is an excellent resource is designing a long-term plan for you.

How do I find this group? I'm doing this program currently and it would be nice to talk to others doing it as well

1holegrouper

p.s. Even if you don't go for NROLFW specifically, my advice would be to stay away from machines & isolation moves as much as possible. Use free weights & you'll improve your balance (and muscles used for balance) far more by doing barbell squats, deadlifts, rows, pushups, shoulder presses, lunges, etc.

I agree with this^^^^. Please invest in a good trainer to show you proper form. Tell them what you want specifically so that they don't try to get you to do the latest fad stuff (ex; squats over a balance ball, lol) After they show you all the basics you can then go on your own. Insist on all or the majority of your exercises to be compound movements as above. They are hitting more muscle groups at one time and thus you are getting the best bang for your buck in terms of time, calories burned, fat burned, muscles exercised and energy spent. Form is everything in terms of preventing injury and tenderness and to maximize the benefits of each exercise. In my opinion the top three/ trifecta are; barbell squats, deadlifts and bench press/push-ups. Honorable mention being pullups.