need help with strength training

AESprouse
AESprouse Posts: 112 Member
in Fitness and Exercise
I'm 22, 5'1, 215lbs. I have never done any kind of weight or strength training but I really want to start. I do cardio 4x per week and went to incorporate the other to keep what muscle mass I've got. I know what reps and sets are but are far as the other terms I'm clueless. I don't know what kind of exercises I should do or how much. Also, do I increase my calories or just continue to eat back my exercise calories? How many carbs, protein, and fat should I eat? I have 105lbs of lean muscle mass. Please help.

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Starting Strength and New Rules of Lifting for Women are both a really good read for when you're starting out :)
  • whierd
    whierd Posts: 14,025 Member
    Read what the person said.

    If you are trying to lose weight, continue eating at a deficit.

    1gram of protein per lb of lbm.

    .33grams of fat per lb.
  • juliemouse83
    juliemouse83 Posts: 6,663 Member
    I started with the StrongLifts 5x5 program when I was still considerably overweight. It's compound moves, pretty simple to remember and it was perfect for me. I'm within 15 or so pounds of my goal weight/body fat percentage, and still eating at a deficit. I've been lifting since mid-February with a 3 or so week break due to an injury, but my "fat girl" arms are turning into "fit girl" arms, so there's that. Good luck and have fun....Lifting is my favorite exercise. :)
  • NoExcuses79
    NoExcuses79 Posts: 233
    Ok......... I'm definately not a professional, but here is my advice! Check out this site

    http://scoobysworkshop.com/

    This guy is awesome and has everything you need to know about the types of exercise, how often, sets, reps, caloric intake......etc.

    The general rule of thumb is to consume 1gram of protein for each lb of lean bodyweight.....I have trouble getting in my 180 on a daily basis. Your fat intake should be something like 20% of your bodyweight and should be healthy fats that you get from flax and salmon and such.Your carbs I would have to look into.

    My honest opinion is first check out the site I mentioned, spend some time absorbing the info. Secondly I would suggest you focus on fast paced High intensity workouts until you shed some extra lbs before you try and worry with weight training. Do 20 minutes jogging/walking jumping jacks........etc. on a daily basis and you could add in some resistance bands or light Dumbell squats, lunges standing presses.....etc.

    I hope this helps and you find atleast some of this info useful in reaching your goals.....Good luck!!!!
  • whierd
    whierd Posts: 14,025 Member
    Ok......... I'm definately not a professional, but here is my advice! Check out this site

    http://scoobysworkshop.com/

    This guy is awesome and has everything you need to know about the types of exercise, how often, sets, reps, caloric intake......etc.

    The general rule of thumb is to consume 1gram of protein for each lb of bodyweight.....so at 215 that would be 215 grams of protein, which is quite alot. I have trouble getting in my 180 on a daily basis. Your fat intake should be something like 20% of your bodyweight and should be healthy fats that you get from flax and salmon and such.Your carbs I would have to look into.

    My honest opinion is first check out the site I mentioned, spend some time absorbing the info. Secondly I would suggest you focus on fast paced High intensity workouts until you shed some extra lbs before you try and worry with weight training. Do 20 minutes jogging/walking jumping jacks........etc. on a daily basis and you could add in some resistance bands or light Dumbell squats, lunges standing presses.....etc.

    I hope this helps and you find atleast some of this info useful in reaching your goals.....Good luck!!!!

    1 gram per pound of lean body mass, not weight.
  • NoExcuses79
    NoExcuses79 Posts: 233
    correct!! Thanks
  • AESprouse
    AESprouse Posts: 112 Member
    Great suggestions! How many grams of carbs should I eat daily? I'm not doing low Carb or anything special. When I changed my goals to where I wanted my protein and fat it automatically set my carbs at 225g. That seems like a lot.
  • NoExcuses79
    NoExcuses79 Posts: 233
    Im currently bulking (gaining weight) so im on a 3000 calorie diet and my carbs are at 413 so it doesnt sound high to me.
  • Joshyusernametaken
    Joshyusernametaken Posts: 50 Member
    Sounds like you have some insight already, great start! If you are weight loss it's pretty simple. There are many calories calculators available that you can use to determine just how many calories you should be aiming for per day, losing the weight is as simple as deducting a percentage off your total daily calorie intake (Say 15%) - nothing too dramatic though Sounds like you have some insight already, great start! If you are weight loss it's pretty simple. There are many calorie calculators available that you can use to determine just how many calories you should be aiming for per day, losing the weight is as simple as deducting a percentage off your total daily calorie intake (Say 15%) - nothing too dramatic though. For muscle gain you definetely want around 1gram of protein per lean lb or body weight. A combination of cardio/ resistance training is the best approach IMO, With most focus on the resistance/ weight training component as this is where you will make your muscle gain, The more muscle mass your body holds the more calories your body will need to burn day-to-day so it's win win.
  • xidia
    xidia Posts: 606 Member
    Seconding strong lifts. There's a lovely group on here for women doing that or similar programmers.

    Ignore the poster who said not to bother with weights: you are right that you should do them now, and keep doing them to maintain what you've got.
  • NoExcuses79
    NoExcuses79 Posts: 233
    Like I said........In myopinion.......I would suggest.........Light weight training or resistance band.........but ignore everything I said and follow the leader (xidia) she has it all worked out. Good luck!!!
  • AESprouse
    AESprouse Posts: 112 Member
    Like I said........In myopinion.......I would suggest.........Light weight training or resistance band.........but ignore everything I said and follow the leader (xidia) she has it all worked out. Good luck!!!

    I actually did follow your advice. I started Scooby's women's beginner dumbbell workout this morning. Thanks!
  • jenstanley13
    jenstanley13 Posts: 193 Member
    Starting Strength and New Rules of Lifting for Women are both a really good read for when you're starting out :)

    I am doing NROL4W and love it so far but pick the program that you feel will work best for you. I definitely would not put (heavy) lifting off until you have lost more weight as someone suggested because more muscle equals more calories burned and you dont want to lose any of the muscle you already have. Good luck in your journey!
  • Sycoholic
    Sycoholic Posts: 282 Member
    Scooby's Workshop is an excellent site. If you've found a routine that works then stick with it. You may want to try some magazines to help better inform you as you progress. Muscle & Fitness 'Hers' is a good mag that's packed with good information every month. You can start by checking out the website as they publish some of their info there as well.

    Stick with the 1g protein per 1lb of lean body mass. If you want to maximize muscle building then have a shake before and after your workout. Before prevents catabolism and after helps recovery. You will want to eat enough to fuel your body, but to lose weight you'll still have to eat at a deficit. Eat what you feel comfortable with as long as you're not eating too many calories. If you notice your energy levels are off then you might need to increase your caloric intake or examine what you're eating.
  • NoExcuses79
    NoExcuses79 Posts: 233
    Like I said........In myopinion.......I would suggest.........Light weight training or resistance band.........but ignore everything I said and follow the leader (xidia) she has it all worked out. Good luck!!!

    I actually did follow your advice. I started Scooby's women's beginner dumbbell workout this morning. Thanks!

    That's great and by no means am I trying to convince you to NOT lift or to NOT lift heavy, but in my OPINION your trying to lose weight and tone up high reps and high intensity is key heavy weight and low reps for building muscle.

    I started my wife on that same program from scooby's site this morning and did it along with her, so that makes 3 of us today. I can tell you it kicked my @ss too and she definately was feeling it. It's a starting point you will adjust and find other things that work for you, and if you feel you need to lift more weight add it.

    I did not comment to this thread to be attacked by these poster's I was simply trying to help and give my opinion I do not chastize them for their advice, what's with the "ignore the poster" and "someone" crap? You ladies need to get a grip and keep the negativity to yourselves! If you've got nothing nice to say, don't say anything at all...........we are here to help each other not criticize one another.

    @sycoholic..........Thanks for the back up on Scooby's site.......Geez..........It is an awesome site with lots of great info!!!
  • phjorg1
    phjorg1 Posts: 642 Member
    That's great and by no means am I trying to convince you to NOT lift or to NOT lift heavy, but in my OPINION your trying to lose weight and tone up high reps and high intensity is key heavy weight and low reps for building muscle.
    It's hard to take anything you say seriously if you honestly believe this. It's such broscience that even most bros don't even believe it anymore.

    Intensity doesn't change much for a cutting program. Just volume.
  • jenstanley13
    jenstanley13 Posts: 193 Member
    Secondly I would suggest you focus on fast paced High intensity workouts until you shed some extra lbs before you try and worry with weight training.

    I put "as someone" because i am on my phone and do not look at the posters names but just read through the posts themselves. The quote above sure sounds like you are discouraging weight training until the OP has lost more weight which makes zero sense to me personally. I was not trying to attack anyone, I just dont agree with your position and politely stated that and listed why I disagreed, muscle burns more calories than fat so why not start a weight training program? I personally have lost more weight by lifting and eating more in the past 4 weeks than I did in the previous two months restricting calories so I am a big fan of lifting heavy objects and putting them back down, plus I love the challenge!
  • mytime1986
    mytime1986 Posts: 117
    I heard about this site caled bodybuilding.com. Another girl used this site to get started. you watch videos and it sounds really good. But since I dont have a comuter at home I havent spent much time checking it out. But I say it is worth a look.
  • mytime1986
    mytime1986 Posts: 117
    Secondly I would suggest you focus on fast paced High intensity workouts until you shed some extra lbs before you try and worry with weight training.

    I put "as someone" because i am on my phone and do not look at the posters names but just read through the posts themselves. The quote above sure sounds like you are discouraging weight training until the OP has lost more weight which makes zero sense to me personally. I was not trying to attack anyone, I just dont agree with your position and politely stated that and listed why I disagreed, muscle burns more calories than fat so why not start a weight training program? I personally have lost more weight by lifting and eating more in the past 4 weeks than I did in the previous two months restricting calories so I am a big fan of lifting heavy objects and putting them back down, plus I love the challenge!


    I agree I have done some research it says do it now then as you are losing weight your muscles will be delveloped already as you watch your self shrink. Also my personal trainer always says having muscles burns ways more calories.
  • NoExcuses79
    NoExcuses79 Posts: 233
    That's great and by no means am I trying to convince you to NOT lift or to NOT lift heavy, but in my OPINION your trying to lose weight and tone up high reps and high intensity is key heavy weight and low reps for building muscle.
    It's hard to take anything you say seriously if you honestly believe this. It's such broscience that even most bros don't even believe it anymore.

    Intensity doesn't change much for a cutting program. Just volume.

    Whatever, I'm not arguing back and forth. I'm not asking you (PHJORG) to take anything seriously, take it how you want, and there is no broscience to it, just my opinion. Just pointing the member in a general direction to get started. There's no one way for everyone, it's up to her to find her way with OUR help!!!

    @PHJORG..........BTW where's your pics BRO, showing your progress proving you know ****!!! How's anyone gonna take you serious hiding behind a default pic.

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