Nervous about changing routine up

tatd_820

So, it's taken me 14 months to lsose 75lbs. Holy *kitten*, that's a lot. Anyhow, I've surpassed my goal of 70lbs and am feeling pretty good right now. I am 5'9" and weigh 175. Idealy, I would like to lose another 10-15lb to be in at 160...but if not, I'm cool where I am now. Feeling pretty good

Over the last year I have killed it with cardio. I also do some classes at the gym...all Les Mills classes. Body Pump, Body Attack, Body Step, Kock Out, Cardio Scultp and Body Jam. I've learned and adjusted to a new lifestyle of being healthy, fit and strong.

So, here's why I am nervous. I want to start lifting more. I do lift now, in Body Pump and then I lift some on my own but I usually just go in and do the circuit of machines and then do some free weights with squats and lunges. I see definition starting to form and I want MORE. I want to be toned but not too muscular or bulky.

Not sure how to jump into more lifting and less cardio. I do enjoy cardio....so that isn't an issue. I just don't want to be busting my hump with cardio if I don't need to anymore. Make sense? Any help/suggestions are appreciated. I just found my TDEE and am trying to eat as close to it as possible.

Troublemonster

Great job so far and I think most here would encourage you to continue on this path of seeking out more weight training.
As far as where to start you could always see about starting strength or stronglifts. I am currently working Brandon Campbell's PHUL routine and LOVE it. I am only doing cardio twice per week right now and am still losing weight at 1lb per week pretty reliably. Have been on this routine for about 6 weeks I think.

I think the PHUL routine is a nice balance between a traditional split and a full body compound routine since it gives compounds on every lifting day just like the others but is not a full body workout every day necessarily. My strength has started to increase again despite being at a deficit and the last four heavy leg days in a row I have hit PB's on squats. Everything is increasing and I am feeling stronger and more motivated than ever. I broke through my goal weight at 200 and decided to just move the goal line again down to 195@6'3". I'm going to work this routine until I hit the wall then switch it up again.


ALso, my wife (105@5'2") is working the same routine with me and loves it. She PB'd today @170 on squats.

JenMc14

1. You won't get bulky, even trying, without hormonal or drug supplementation. Women just aren't genetically made that way.
2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

JoRocka

^^ what she said

do some reading

do look for compound "big" lifts that target multiple body weights

do avoid machines- they are incredibly insufficient compared to free weights (with a few exceptions- cable machines tend to be a good exception)

don't worry about bulk- you have to literally work for years to bulk. and eat for it- you can't "accidentally" bulk- that's a complete and utter myth- I wish it would die already.

Just do your research and jump right in- nothing nervous about it!

bokodasu

Don't overthink it - it really is as easy as 1) Do less cardio and then 2) Lift heavier things.

Pick any good beginner program (Stronglifts, NROL, whatever) and just do what it says. It will feel weird in the beginning because "everyone" seems to know that for women to lose weight they have to jump around for 2-3 hours a day, but it's really not true.

Give your body time to adjust - you'll probably see weight gain in the beginning, but it's water, not muscles (or fat). You should start seeing real changes around the 6-8 week mark, depending on where you are now. If you don't like the changes you're seeing after 8 weeks, you can try changing things up again, it's not like if you make this one change you're stuck with it forever and ever.

Good luck!

tatd_820

Looks like it's time to do some researching online for a program to follow. I was thinking about getting a trainer but sheesh....I've come this far by myself, I'm sure I can conquer and do this too! I guess I'm nervous about slowing down on the cardio, and gaining weight. I've been on a downward sprial and have done great with what I am doing, so to stop it is a little confusing. Thanks for the suggestions and advice!

bokodasu

If you can afford a trainer, I totally recommend one, at least for a few sessions. You can put together a plan on your own, no problem, but having someone who can watch you and get your form right is way more effective than trying to figure out all those diagrams. (Although that "so you think you can squat" series of videos on YouTube is actually pretty helpful. Most aren't nearly that comprehensive.)

brentalanrhodes

2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

THIS..

tatd, get your butt over in the free weight section and we'll KILL IT!

IronPlayground

2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

THIS..

tatd, get your butt over in the free weight section and we'll KILL IT!

Wait... she works out there too?!

Agree with above! Look into New Rules of Lifting for Women or Starting Strength. You can also follow a very easy strength program called StrongLifts 5x5.

tatd_820

2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

THIS..

tatd, get your butt over in the free weight section and we'll KILL IT!

I was there today. Facing fears and getting out of the womens center

brentalanrhodes

Seriously though, the New Rules of Lifting is a good read.

tatd_820

2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

THIS..

tatd, get your butt over in the free weight section and we'll KILL IT!

Wait... she works out there too?!

Agree with above! Look into New Rules of Lifting for Women or Starting Strength. You can also follow a very easy strength program called StrongLifts 5x5.

I do. Just ventured out of the womens center about 2 months ago.....maybe. I don't want easy. I want a challenge...just clueless on where to start!

IronPlayground

2. Check out new Rules of LIfting for Women or jamie Eason's programs. Bodybuilding.com has lots of great advice and articles as well.
3. Go for big, compound lifts with free weights.

THIS..

tatd, get your butt over in the free weight section and we'll KILL IT!

Wait... she works out there too?!

Agree with above! Look into New Rules of Lifting for Women or Starting Strength. You can also follow a very easy strength program called StrongLifts 5x5.

I do. Just ventured out of the womens center about 2 months ago.....maybe. I don't want easy. I want a challenge...just clueless on where to start!

My wife and I workout there. She decided to get into the free weight area last year with the StrongLifts program and has loved it.

brentalanrhodes

My wife and I workout there. She decided to get into the free weight area last year with the StrongLifts program and has loved it.

Tracy, you'll love Iron and his wife....as long as you DO NOT curl in the squat rack. Cardinal Sin

tatd_820

My wife and I workout there. She decided to get into the free weight area last year with the StrongLifts program and has loved it.

Tracy, you'll love Iron and his wife....as long as you DO NOT curl in the squat rack. Cardinal Sin

See, this is WHY I'm nervous out here. HA! I don't know all the rules. Last thing I wanna do is piss off some juice head

Mavrick_RN

don't worry about bulk- you have to literally work for years to bulk. and eat for it- you can't "accidentally" bulk- that's a complete and utter myth- I wish it would die already.

The "accidental" bulking up seems to be a common fear. It is a myth right? It takes real dedication and effort to get that body builder body especially women.

brentalanrhodes

See, this is WHY I'm nervous out here. HA! I don't know all the rules. Last thing I wanna do is piss off some juice head

You know most of them already but there are only a few big ones.

Don't talk to someone with earbuds in. Simple body language and gestures are completely acceptable.
Put your weights up after your set.
Don't curl in the squat rack.
If you're going to squat in the Smith Machine, for God's sake LOAD the bar.

tatd_820

See, this is WHY I'm nervous out here. HA! I don't know all the rules. Last thing I wanna do is piss off some juice head

You know most of them already but there are only a few big ones.

Don't talk to someone with earbuds in. Simple body language and gestures are completely acceptable.
Put your weights up after your set.
Don't curl in the squat rack.
If you're going to squat in the Smith Machine, for God's sake LOAD the bar.

Oh there's gotta be more than that. I think everyone should take their buds OUT so I can talk to them. hahahaha

JoRocka

don't worry about bulk- you have to literally work for years to bulk. and eat for it- you can't "accidentally" bulk- that's a complete and utter myth- I wish it would die already.

The "accidental" bulking up seems to be a common fear. It is a myth right? It takes real dedication and effort to get that body builder body especially women.

it does take years and dedication.

To be hoenst most people can't be bothered to put the work in to LOSE the weight they want and just get a little more physically fit- either they won't work that hard- or they eat away their hard work on their cheat day Friday night.

It's SO much work- I'm currently trying to cut down and I work out quiet a bit and measure almost all of my food. It's REALLY difficult.