strength training

YiotaBro

I've read a lot about strength training on these boards and the common thing for losing the "belly pooch" (although you can't spot reduce) seems to be to tell people to strength train.

Now, I only really do the Jillian Michael's dvds (different ones, and yes they incorporate strength training at some point), but my question is what exercises can I specifically do to help lose the belly fat. What do people mean when they say strength train? What kind of exercises would get some results - like planks and things like that?

Also, I'm not a weight lifter - I use 5lb weights at most during the dvds and at this point, can't think of how I would ever lift more - hopefully I'll get up to 8 soon, but how much should I be trying to use (I'm a 5'6, 137lb female)

Curious to hear what might get me some results - really want to tone up and lose this belly once and for all.

melsbels1986

Would like to follow this post. Thanks.

j6o4

most effect strength training exercise are any compound movements, exercises that use more than one muscle group at a time. sqauts, deadlift, bench press, overhead press, overhead squats, pull ups, chins ups

BarackMeLikeAHurricane

Lift. Check out SS/SL or NROL4W.

ShannonMpls

There's no way to spot reduce belly fat - an overall calorie deficit will lead to fat loss, but your genetics specify where it is burned first.

If you're looking to strengthen your core, yes - planks are good exercise for that. However, other compound lifts are great at core strengthening as well. I rarely isolate; if I do, it's with something like roll-out pikes with a physioball, sometimes planks and side planks and other variations.

Also, I'm not a weight lifter - I use 5lb weights at most during the dvds and at this point, can't think of how I would ever lift more - hopefully I'll get up to 8 soon, but how much should I be trying to use (I'm a 5'6, 137lb female)

I guess that's up to you and your goals. My rule of thumb is that if I'm working on strength, I want to lift a weight so heavy I can't do more than 8 reps. If I'm working on endurance, it's 12 reps. I'm not sure what you "should" be using in your DVDs though.

shadow2soul

Lift. Check out SS/SL or NROL4W.

I have to agree with this. What your doing with the dvd's in more of resistance training to help you keep your lean body mass.

I'm going to be starting Stronglifts 5x5 as soon as we get a new barbell.

ndj1979

most effect strength training exercise are any compound movements, exercises that use more than one muscle group at a time. sqauts, deadlift, bench press, overhead press, overhead squats, pull ups, chins ups

this times 10

notworthstalking

I find the shred is more of an endurance work out, and a very good one at that. What you are using for that is a good start. Heavy lifting is a lot lower reps, and you put everything into moving a bigger weight. Heavy is a weight that challenges you. What to me heavy lifting does is helps you stand up taller and stronger. Doing the compound lifts uses a lot of muscles to move the weight. Your core is engaged while squating for example. To move the weight, you have to hold it up on your shoulders, using your upper body, keep your back in position otherwise you can't stay upright and move the weight, uses your core muscles, and then your legs kick in the actually squating. This is what people mean by full body. Since I have been using compound lifts, my functional strength has increased. You know everyday tasks are easier and I can lift heavy things or kids when needed. I still don't have a six pack, but I look heaps better than I did and things are getting flatter.

mikejholmes

Lift. Check out SS/SL or NROL4W.

I have to agree with this. What your doing with the dvd's in more of resistance training to help you keep your lean body mass.

I'm going to be starting Stronglifts 5x5 as soon as we get a new barbell.

Yup.
Starting Strength has oodles of information on technique, if you're a technique geek like me, or are worried about hurting yourself. Basically the same exercises as StrongLifts. I have no firsthand knowledge of NROLFW, but I've heard from many sources that people find it complicated.

Fozzi43

Lift. Check out SS/SL or NROL4W.

They are really good^^

Nerdfitness is also very good..I'm doing that at present, and although its not strictly lifting ( because it isnt:laugh: ).. It's very good for building up strength..I love it. Combines body weight stuff and bit of cardio at the end of each set.

IronSmasher

http://www.niashanks.com/

BeinAwesome247

5lbs for Jillian Michaels isn't bad b/c it is compound lifts and at a quicker pace.
Most I use is 10lbs DB for shoulder presses with squats or chest flys -- I'm sure I could move up to 12

The benefits of building muscle far exceed appearance
You burn more calories at rest when you have more mucle than fat for starters
Your overall form looks tighter and smoother

Keep it up and do what you what like for you

I cannot get to a gym personally so I workout at home....actually name the Jillian Michaels dvd and I probably own it
Currently doing Body Revolution and even after only losing 5lbs I'm seeing a difference in how my body is looking b/c of the strength training portion - no it's not heavy but it's working for me

I'll be doing a round of Insanity when I complete BR

TheDoctorDana

bumping I have been wanting this info as well! My question is where would a person 100+ lbs overweight, start?

Lupercalia

bumping I have been wanting this info as well! My question is where would a person 100+ lbs overweight, start?

You start at the same place. The beginning! Begin with one of the beginner's strength training programs suggested: Starting Strength, Stronglifts 5 x 5, New Rules of Lifting for Women.

Nia Shanks was also mentioned--she is FANTASTIC! Check out her website to see what she's got on offer. I do know she has at least one solid beginner's program, if not a number of them.

TheDoctorDana

I did look at Nia's site. I am unsure as to what some of the exercises are. Deadlift, vertical push, inverted row, back extension, rack pull, horizontal pull. I have the schedule, the reps and sets written down. I have some weights. I do not have a chin up bar which wouldn't matter because there is no way I can lift what I am carrying anyway.

Lupercalia

I did look at Nia's site. I am unsure as to what some of the exercises are. Deadlift, vertical push, inverted row, back extension, rack pull, horizontal pull. I have the schedule, the reps and sets written down. I have some weights. I do not have a chin up bar which wouldn't matter because there is no way I can lift what I am carrying anyway.

Check bodybuilding.com for videos of all those exercises. As for chins, you could/should work on negatives (the negative portion of the chin up, which is the part where you're lowering yourself)....I realise you don't have a chin up bar now, but don't think you shouldn't be working on chin ups because you can't do them right now. Resistance bands are also used to assist with training chin ups, but that's another bit of equipment you'd need to buy. Just stuff to think about.

KatLifter

I did look at Nia's site. I am unsure as to what some of the exercises are. Deadlift, vertical push, inverted row, back extension, rack pull, horizontal pull. I have the schedule, the reps and sets written down. I have some weights. I do not have a chin up bar which wouldn't matter because there is no way I can lift what I am carrying anyway.

Check bodybuilding.com for videos of all those exercises. As for chins, you could/should work on negatives (the negative portion of the chin up, which is the part where you're lowering yourself)....I realise you don't have a chin up bar now, but don't think you shouldn't be working on chin ups because you can't do them right now. Resistance bands are also used to assist with training chin ups, but that's another bit of equipment you'd need to buy. Just stuff to think about.

Also, if you buy the Beautiful Badass Program there are videos with instructions for all of the moves.

motherbetty

bump