Anyone have advice for obese newbie?
SassJess81
Posts: 75 Member
I would like some advice on strength training. I'm 31 years old and I currently weigh around 260. I have lost about 30 lbs since August. I go to University and have access to the gym. I scheduled my classes so I would have a 2 hr break on Tuesdays and Thursdays, forcing myself to go to the gym. Last semester I did solely cardio and Zumba classes. This semester I would like to focus on strength training at school and do cardio at home. My main issues are I have a plate and a bunch of screws in my right leg, poor flexibility and suffer from fibromyalgia as well.
So my question is what is a good routine to follow?
Yesterday I did basically a circuit on machines, upper and lower body. I did 3 sets of 10 reps on each machine. I used a fairly heavy weight, struggling for the last 1 or 2 reps. I did a good thorough stretching routine afterwards and warmed up on the treadmill for about 5-10 mins before. Today I have muscle soreness, but nothing too extreme.
Is this a good basic plan to start? 2 days a week of full body? And 10 reps, 3 sets?
So my question is what is a good routine to follow?
Yesterday I did basically a circuit on machines, upper and lower body. I did 3 sets of 10 reps on each machine. I used a fairly heavy weight, struggling for the last 1 or 2 reps. I did a good thorough stretching routine afterwards and warmed up on the treadmill for about 5-10 mins before. Today I have muscle soreness, but nothing too extreme.
Is this a good basic plan to start? 2 days a week of full body? And 10 reps, 3 sets?
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Replies
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Clearly, you have done your homework on this! That is a fantastic start. One thing you could add towards the end would be about 10 minutes of high-intensity cardio. Very short, very fast spin on the bike or elliptical but enough to bump your metabolism up a notch for a little longer after you are done working out. Only onsider subtle changes to your program after about three weeks...
Excellent work!0 -
Clearly, you have done your homework on this! That is a fantastic start. One thing you could add towards the end would be about 10 minutes of high-intensity cardio. Very short, very fast spin on the bike or elliptical but enough to bump your metabolism up a notch for a little longer after you are done working out. Only onsider subtle changes to your program after about three weeks...
Excellent work!
This was great advice. I can't think of anything else to add. A split routine like you stated is great for your ability level. I know you said you were going to focus on cardio at home. Make sure you do do that. Where you're at currently it is still very important to keep losing the weight. Building muscle will increase your metabolism, which is great, but keep weight loss as your major focus right now. You will feel so much better in the long run doing it that way. In my humble opinion.
Al Green0 -
Just remember that weight loss happens in the kitchen and fitness happens in the gym. You can't count on exercise to negate a bad diet. 90% of your weight loss will come from your food intake.0
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Sounds like you're off to a great start and good job adding weights. Too many people say "I want to lose the weight first" but if I knew then what I know now, I woulda been lifting heavy back in the 80s when I lost my weight!0
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Thanks everyone! I definitely know that diet is the major part to this struggle. I have been very fortunate to be referred to a program which educates on everything from depression to mindful eating, etc. In addition I meet one on one with a psychologist, nurse, dietician and internist. They advise that we do not actually log exercise, to avoid overeating.
I am very fatigued and feel unhealthy a lot of the time, and that is mainly the reason that I want to increase the exercise. I also experience a big endorphin high when I do, which I guess not everyone does? It is also helpful for concentration at school.0 -
One KEY word; consistency! weigh on the same day, at the same time with the same clothes on - each week.
Use the same foods that you are familiar with until you get a routine going... or until you need to switch it out on occasion.
Cheat on occasion, but only on occasion.
Stay active.
dont lose hope.
stay motivated and stay connected to MFP. It helps hold you accountable.
log EVERYTHING. if you take ONE BITE of something - it COUNTS. make sure you are being loyal to yourself. Lying helps no one.
Enjoy your new lifestyle. embrace it, dont hate it.
Talk with your friends who also may need to lose weight or are just there to support you. Support is EVERYTHING.
you are the key holder, dont let anyone else ruin your hard work!0 -
Why do you advise not to use machines?0 -
I am very fatigued and feel unhealthy a lot of the time, and that is mainly the reason that I want to increase the exercise. I also experience a big endorphin high when I do, which I guess not everyone does? It is also helpful for concentration at school.
This will change, but if you need some assistance try 1-2 grams DL-Phenylalanine every day for improved mood and 750mg Aniracetam or Oxiracetam for mental focus and motivation.0 -
Thanks everyone! I definitely know that diet is the major part to this struggle. I have been very fortunate to be referred to a program which educates on everything from depression to mindful eating, etc. In addition I meet one on one with a psychologist, nurse, dietician and internist. They advise that we do not actually log exercise, to avoid overeating.
I am very fatigued and feel unhealthy a lot of the time, and that is mainly the reason that I want to increase the exercise. I also experience a big endorphin high when I do, which I guess not everyone does? It is also helpful for concentration at school.
If you are feeling fatigued then you may not be eating enough.
You should log your exercise against calories consumed to see where your net is and adjust calories from there.0 -
Why do you advise not to use machines?
They are generally less effective at activating muscle. For example, a machine shoulder press moves in the exact same motion every time. Doing the same workout with a free weight is going to wobble slightly, one side might go up slightly faster, etc. You have secondary muscles that assist in lifts called stabilizers that are not used adequately when you use a machine. Think about it, the most controlled motion you do is probably opening a door, because it's on hinges.
Your arms, legs, picking something up off the ground, taking a step, everything about your natural movements and daily activities are free weights.0 -
with the exercises in the links that were provided, if you do them correctly, you're getting more bang for your buck... basically.Why do you advise not to use machines?
You could spend 10 minutes on 5 or 6 machines, or 10 minutes doing a proper squat that will work the same muscles.
Just makes the time spent more effective.0 -
New rules of lifting for women is also a good resource.
Why do you advise not to use machines?
Machines move you in isolation and exclude stabilizers. You get stronger at moving the weight of the machine but it doesn't really promote as much functional strength as lifting free weights. For example, do any machine exercise and thn do the equivalent free weight exercise. You will find consistently that the machine is easier as you don't have to control the weight you just have to move it. Not that machines don't have their place, they do and I use them for hypertrophy.0 -
Here's my advice:
Just start. And, be consistent.
And in regards to lifting, your body might mean that you need to modify some lifts. I know, I've been there: http://www.myfitnesspal.com/blog/nz_deevaa/view/fat-girl-deadl-lifting-forum-post-from-21-dec-2012-4649790 -
One KEY word; consistency! weigh on the same day, at the same time with the same clothes on - each week.
Use the same foods that you are familiar with until you get a routine going... or until you need to switch it out on occasion.
Cheat on occasion, but only on occasion.
Stay active.
dont lose hope.
stay motivated and stay connected to MFP. It helps hold you accountable.
log EVERYTHING. if you take ONE BITE of something - it COUNTS. make sure you are being loyal to yourself. Lying helps no one.
Enjoy your new lifestyle. embrace it, dont hate it.
Talk with your friends who also may need to lose weight or are just there to support you. Support is EVERYTHING.
you are the key holder, dont let anyone else ruin your hard work!
TRULY GREAT ADVICE!~ Take all this to heart...Live, Breathe it...Let it become part of you. I have been on here since March 1 and it is still taking time to sink in. I lost my father almost 4 months ago and I have stalled but I feel like I am slowly getting back on track!0 -
Here's my advice:
Just start. And, be consistent.
And in regards to lifting, your body might mean that you need to modify some lifts. I know, I've been there: http://www.myfitnesspal.com/blog/nz_deevaa/view/fat-girl-deadl-lifting-forum-post-from-21-dec-2012-464979
You need to drop your hips lower on your DL, your scapula is too far forward instead of directly over the bar. But that's a pretty dang impressive weight. Good job!0 -
Here's my advice:
Just start. And, be consistent.
And in regards to lifting, your body might mean that you need to modify some lifts. I know, I've been there: http://www.myfitnesspal.com/blog/nz_deevaa/view/fat-girl-deadl-lifting-forum-post-from-21-dec-2012-464979
You need to drop your hips lower on your DL, your scapula is too far forward instead of directly over the bar. But that's a pretty dang impressive weight. Good job!
Not wanting to jack the thread, but if you mean in the 2nd photo, I'm just getting my grip on (I have grip issues). You can see that my front elbow shows a slight motion blur? I'm twisting my elbow to make sure my grip is tight. So I haven't started lifting yet.0 -
Original Poster,
There was some good information in here, but some that wasn't so good. Not for your situation anyway. From what I took out of your first post you are on the heavier side, you aren't flexible, and you have screws in your legs. The poster who recommended not using machines is recommending exercises that will be too difficult for you at this time. They require a certain amount of strength already and flexibility. There is a good chance that if you tried those right now you would hurt yourself, which would take you out of the game for a while.
Stick to what you are doing and stay consistent. Once you've lost more weight, increased your flexibility, and are better prepared for free weights then it is fair game to go after them.0 -
Original Poster,
There was some good information in here, but some that wasn't so good. Not for your situation anyway. From what I took out of your first post you are on the heavier side, you aren't flexible, and you have screws in your legs. The poster who recommended not using machines is recommending exercises that will be too difficult for you at this time. They require a certain amount of strength already and flexibility. There is a good chance that if you tried those right now you would hurt yourself, which would take you out of the game for a while.
Stick to what you are doing and stay consistent. Once you've lost more weight, increased your flexibility, and are better prepared for free weights then it is fair game to go after them.
I applaud your concern for the OP, and if there are injury concerns that may limit mobility or movement then a professional opinion should be sought. But performing with manageable/lighter weight with freeweights will do more for overall strength and stability than any machine workout will.0 -
Original Poster,
There was some good information in here, but some that wasn't so good. Not for your situation anyway. From what I took out of your first post you are on the heavier side, you aren't flexible, and you have screws in your legs. The poster who recommended not using machines is recommending exercises that will be too difficult for you at this time. They require a certain amount of strength already and flexibility. There is a good chance that if you tried those right now you would hurt yourself, which would take you out of the game for a while.
Stick to what you are doing and stay consistent. Once you've lost more weight, increased your flexibility, and are better prepared for free weights then it is fair game to go after them.
Actually, I disagree. No one would suggest that you lift weights you can't handle. But free weights are more likely to allow a more natural range of motion, while also allowing you to work on balance, which you don't get in the set movements of a machine. If your gym gives you access to a trainer (some give you a freebie hour when you join), then get one to show you how to do the same/comparable exercises with the free weights. As for your flexibility, that has to be worked on just like the strength. Make sure you're stretching enough, and maybe try yoga.0 -
Original Poster,
There was some good information in here, but some that wasn't so good. Not for your situation anyway. From what I took out of your first post you are on the heavier side, you aren't flexible, and you have screws in your legs. The poster who recommended not using machines is recommending exercises that will be too difficult for you at this time. They require a certain amount of strength already and flexibility. There is a good chance that if you tried those right now you would hurt yourself, which would take you out of the game for a while.
Stick to what you are doing and stay consistent. Once you've lost more weight, increased your flexibility, and are better prepared for free weights then it is fair game to go after them.
Actually, I disagree. No one would suggest that you lift weights you can't handle. But free weights are more likely to allow a more natural range of motion, while also allowing you to work on balance, which you don't get in the set movements of a machine. If your gym gives you access to a trainer (some give you a freebie hour when you join), then get one to show you how to do the same/comparable exercises with the free weights. As for your flexibility, that has to be worked on just like the strength. Make sure you're stretching enough, and maybe try yoga.
I agree with this.
Free weights will allow a much better range of movement and balance.
In the link I provided I talk about how obese lifters might need to adjust their form when starting out, particularly with dead-lifts, maybe even squats.
However, if you start off slowly with light weights, keep an eye on your form and slowly progress, you will benefit from lifting free weights over the machines.0 -
Original Poster,
There was some good information in here, but some that wasn't so good. Not for your situation anyway. From what I took out of your first post you are on the heavier side, you aren't flexible, and you have screws in your legs. The poster who recommended not using machines is recommending exercises that will be too difficult for you at this time. They require a certain amount of strength already and flexibility. There is a good chance that if you tried those right now you would hurt yourself, which would take you out of the game for a while.
Stick to what you are doing and stay consistent. Once you've lost more weight, increased your flexibility, and are better prepared for free weights then it is fair game to go after them.
Actually, I disagree. No one would suggest that you lift weights you can't handle. But free weights are more likely to allow a more natural range of motion, while also allowing you to work on balance, which you don't get in the set movements of a machine. If your gym gives you access to a trainer (some give you a freebie hour when you join), then get one to show you how to do the same/comparable exercises with the free weights. As for your flexibility, that has to be worked on just like the strength. Make sure you're stretching enough, and maybe try yoga.
I agree with this.
Free weights will allow a much better range of movement and balance.
In the link I provided I talk about how obese lifters might need to adjust their form when starting out, particularly with dead-lifts, maybe even squats.
However, if you start off slowly with light weights, keep an eye on your form and slowly progress, you will benefit from lifting free weights over the machines.
^^^^ This
But, I would like to add that because you have some issues that might be impacted from lifting (both positive and negative), you should seek the help of a professional in setting up a good routine. They are also very helpful in showing proper form.
On a more personal level, I'm much heavier than you. I thought that meant that I couldn't run, couldn't lift, etc. There was some very well meaning advice that it would be too rough on my joints at my weight. Fortunately, my doctor was very encouraging and gave me some great advice. Now, my 2 favorite activities are: running and lifting.
Lifting allows me to see progress in a very measurable way. My focus has shifted from just weight loss to fitness, and I couldn't be happier. Sure, weight loss is a part of it, but there is no reason not to work on both at the same time. Besides, it's no fun when all you do is cardio and much of what you lose is muscle mass, which you will have to work at later to get back. It's much easier to fight to maintain muscle mass (and maybe even grow it!) during the weight loss phase then to have to start back from the ground up.
Besides, lifting is fun!0
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