scared to lift
beckymlong
Posts: 111 Member
I have been advised to increase strength training and reduce cardio to get some results, but as silly as it may seem I'm nervous in the gym that I'll be doing the exercises incorrectly also I don't know if the gym I use has the big long weights people use to lift over their head, just the individual dumbbell style (I use a small ladies only gym that isn't crippling on my purse) can't really afford a personaltrainer but is it something I should starting saving up for?
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Replies
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What are your goals? I'm not understanding being advised to reduce cardio, but I guess it all depends on what your goals are.0
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I do prefer a bar to dumbbells, but all the big lofts can be modified for dumbbells. Check out bodybuilding.com and muscleandstrength.com. Both have lots of good info, and i've found muscleandstrength's demo videos on form very helpful in the past. Start with a weight you can hangle with good form for squats, bench, bent over rows, military press and deadlifts. If there's no bar, use dumbbells. Once you have your form down, lift heavier. Find a weight that fatigues your muscles in 8-10 reps. Do 2-3 sets with one lighter warm-up set. Once you've gotten your form and lifting and progressed in weight a little bit, and feel more established, check out a 5x5 program or another "strength" focused program to change it up a bit and lift even heavier for fewer reps.0
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Check out Mark Rippetoe's videos on you tube for form.
Download Stronglifts 5x5 at http://stronglifts.com/
If you're still having trouble from there you might think about hiring a trainer.0 -
I'm 5foot 7 and 11 stone with a high bf% of 29 I do zumba swimming and starting cardio and weights in the gym and have been told to reduce cardio and concentrate on strength as I am not seeing results. I want to tone up and lose the fat I understand that muscle is heavier than fat so weight is not a major issue, rather my body shape and excess podgeWhat are your goals? I'm not understanding being advised to reduce cardio, but I guess it all depends on what your goals are.0 -
I do prefer a bar to dumbbells, but all the big lofts can be modified for dumbbells. Check out bodybuilding.com and muscleandstrength.com. Both have lots of good info, and i've found muscleandstrength's demo videos on form very helpful in the past. Start with a weight you can hangle with good form for squats, bench, bent over rows, military press and deadlifts. If there's no bar, use dumbbells. Once you have your form down, lift heavier. Find a weight that fatigues your muscles in 8-10 reps. Do 2-3 sets with one lighter warm-up set. Once you've gotten your form and lifting and progressed in weight a little bit, and feel more established, check out a 5x5 program or another "strength" focused program to change it up a bit and lift even heavier for fewer reps.
I have been doing something similar to that actually, with a range of lifts stone that you have mentioned with reps that get difficult after 8-10 reps which I do three times. But I'm a wimp with only 2 and half kg dumbbells....I guessed it was a start...0 -
Check out Mark Rippetoe's videos on you tube for form.
Download Stronglifts 5x5 at http://stronglifts.com/
If you're still having trouble from there you might think about hiring a trainer.
Will have to practice at home first he he thanks0 -
You are cute.. find a nice looking guy and ask him to show you how to do the lifting..I'm sure he will be happy to do so!!
ha you might even get a date out of it. LOL
Ps Muscle is not heavier then fat a pound is a pound it just takes up less space.. so to fill the same space with muscle rather then fat will make you weigh more. It's why people can lose inches and not lose weight. if you take the fat and convert it to muscle you will stay the same weight and lose inches. (this is what you want!). I'm smaller thenI was in highschool eventhough I weigh more. Muscles baby!! "I work out!!" LOL0 -
The key to lifting properly is good form. This means lifting at very low weights and slowly and gradually increasing the weight as you learn proper form and technique.
I would suggest asking a trainer or friend who knows what they are doing to go over some of the machines/movements with you and help teach you the proper form.
Or, check out something like Starting Strength / Strong lifts, which focus on the main compound muscle movements (barbell squats, chest press, deadlift), and have great videos on the form.
Hope this helps.0 -
Barbells > dumbells
Stronglifts has good videos showing proper form, and has you starting with lighter weights, in part to practice your form.0 -
Hey becky don't be afraid, just pace yourself. Start with lower weight so you can comfortably complete the movement, and get a feel for how your posture is affecting the muscles you want to work. Then up the weight so you can start building the muscle and hit your 6-8 rep range per set. You can even go as agressive as 4-6 reps (which is what I do). I let myself rest up to 2 minutes in between sets so that I am fresh for the next set.
If you want a good reference for how to complete your exercises properly, there are a bunch of apps out for your phone that have diagrams and videos.
The best, hands down, that I have seen (and use constantly) is Fitness Buddy. It has over 3000 exercises and variations... so you will probably find examples for how to do any exercise you choose.
Important Note: If you are working with dumbbells, be careful with over rotating your shoulders, especially when you are placing the weight down after a set, and lying belly up on a bench. You don't want to twist them back too much or your shoulders could get sore or pulled. Just take your time and focus.
The trick I use here is to start by sitting upright on the bench and hold the dumbbells on my thighs. When you go to lie back, use your thighs to help you get the weight up over your chest. Do your exercise lying back with your feet planted on the floor, then return them to your thighs and sit up straight. This helps you keep control of the weight when you're tired and from just dropping the weight or overextending your shoulders backward (personal experiance).0 -
Also, you can search exercises on Bodybuilding.com for Dumbbells or whatever you have to work with! There is always a video demo posted too!0
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As long as you're full contracting and stretching the fibers of your muscles you won't be wasting your time with weights. A lot of people think lifting as much as they can is how it's done, but really they're putting unnecessary excess strain on their bodies. Follow a program and I've looked at youtube videos for correct form, but make sure you're engaging your mind in the exercise and pulling/pushing with the correct muscle set/group. Those guys that swing the dumb bells are not only effing up their wrists, but using their back muscles to swing the weight up.. lower weight with better form will get you safer and REAL results.0
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Make YouTube your best friend.
Search Rippetoe for proper form.
Search StrongLifts or Starting Strength for a good place to start.0 -
As long as you're full contracting and stretching the fibers of your muscles you won't be wasting your time with weights. A lot of people think lifting as much as they can is how it's done, but really they're putting unnecessary excess strain on their bodies. Follow a program and I've looked at youtube videos for correct form, but make sure you're engaging your mind in the exercise and pulling/pushing with the correct muscle set/group. Those guys that swing the dumb bells are not only effing up their wrists, but using their back muscles to swing the weight up.. lower weight with better form will get you safer and REAL results.
This is true, proper form is everything... but do not lift weight that's too easy for you. The goal is to complete your sets, with the most weight possible while still keeping form.
... if you're lifting weight that's too easy, you are absolutely going to be wasting the effort. First listen to your body, but do the most weight you can.0 -
I just started the program from the book 'new rules of lifting for women'. (5'7" and 29%bf too btw)
When I joined a small gym (a loooong time ago) the owner actually walked me through and showed me proper form. So if there's someone at the gym who can do that for you, it's a great option. Else, consider hiring a trainer just for one session to show you proper form.
I just got a barbell and weights off kijiji for $10, still looking for heavier weights, but at least I have the basics covered, without a gym membership :-)
Good luck and have fun :-)0 -
I'm 5foot 7 and 11 stone with a high bf% of 29 I do zumba swimming and starting cardio and weights in the gym and have been told to reduce cardio and concentrate on strength as I am not seeing results. I want to tone up and lose the fat I understand that muscle is heavier than fat so weight is not a major issue, rather my body shape and excess podgeWhat are your goals? I'm not understanding being advised to reduce cardio, but I guess it all depends on what your goals are.
I wouldn't necessarily reduce your cardio, but increase your strength training. Keep your cardio to at least three times a week and fit at least two days of strength training in. Everyone has posted some good resources as to find help with proper form and as long as you're doing some kind of weight, you're doing the right thing.0 -
This is fantastic thanks everyone! I feel good about it now I watched the strong lift 5x5 video on you tube how do I judge the weights I'm using 2.5 kg dumbbells at the moment which tires out my mini muscles, is the idea to increase it by 5lbs each session? Is that too much for me? Seems a lot :-\0
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The +5 lbs increase is probably too much. I noticed the same thing when I reviewed the program (I'm using another one), and it seems a little ambitious.
You might want to try upping the weight by 5 lbs per arm, once per week. If doing so is too much, then just do the previous weight. But remember that your goal is to lift heavier and heavier as time goes on. Like I said listen to your body and lift heavy. If your body is telling you it's too much (you feel like you're going to hurt yourself... or it already hurts) cut it out and lower the weight a little/check your form/ etc...0 -
bump to check out reccomendations0
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Great question! And great work thus far!
Check out bodybuilding.com. You can create a profile there too if you'd like. NEVER be afraid to lift!! You will definitly decrease body fat and increase your lean muscle mass w/ strength training. Make sure you are taking in plenty of protein to yeild better results. The appropriate amount of protein; take your body weight in lbs in grams of protein to build and mantain muscle mass. Most ppl do not see immediate results with lifting but that's ok because your end results will be amazing. You will look leaner and more toned. If you are someone who pays attention to the # on the scale keep in mind you will be gaining muscle as you are decreasing your body fat %, so do not get discouraged. Lifting can help relieve so much stress and once you learn proper excercises/techniques you will feel empowered!
Best of luck and let me know if you need anything!0 -
Try Body Pump if it's available at your local gym. It's a really good way of getting into lifting if you are a beginner.0
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I was just talking about this same issue to a few of my co-workers. I am going to start by joining a gym and asking for lots of help since I don't lift weights and I am scared too (I don't want to hurt myself). I too need to see some changes in body that cardio can't help with. I am going to look at some of the recommendations from above. Thank you for posting this
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I decided to justbite the bullet and pay for a few sessions with a trainer. A decent trainer should be able to teach you proper form in a few sessions. For the basic lifts anyway. I'm loving it so far.0
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You should look into Muscle and Fitness Hers magazine (from the newstand or online). They break down exactly how to do certain movements and also suggest weight training routines.
Another great tool to make sure you do the movement correctly and to reduce injury would be Youtube! Youtube the movement and there are usually plenty of tutorials explaining to you what you need to do and what you shouldn't do in order to reduce the chance of injury.
Good luck!0 -
With Stronglifts, you start with an empty barbell.
Then you increase 5lbs per workout, until you can't. (Vast oversimplification)
That's how you know you're lifting heavy -- and that's what you want to be doing.0 -
Dont stop cardio, if anything maybe just reduce it. Cardio is whats going to help you burn fat. Weight training is going to give you the strength you want. Do cardio every other day, along with abs every other day. On the opposite days do your strength training one day upper then other day lower. Make sure you have a rest day in there as well. Maybe you need to change your calorie intake as well, sometimes having it to low or to high can cause you not to see results. Are you eating enough healthy fats, proteins and carbs?0
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