Help? Anyone? Strength Training?
Ivarivdnoe
Posts: 51 Member
So I have been told I need to start adding strength training into my cardio workouts. I have no clue as to where to start. All I know is that when I'm done walking I go to the chest press and do around 5 rounds of 10 on the #1 weight, then go to some other machine and do a Tricep thingy...I have no idea what I am doing and since I'm still new to the whole gym thing I don't want to seem like a complete idiot (which I am guessing I am when it comes to weights!) HAHA! Please help....
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Replies
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I have never been to a gym for strength training, but I do know you can youtube videos of people showing you proper form on a ton of moves and you can use a website like gain.com to create your own workout to print out and take with you to the gym.0
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Either get a dvd to show you how, ask a trainer to devise a program for you, or get some Fitness magazines. It's not hard but you don't want to hurt yourself.0
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I use free weights. Not only are you working your arms, but your core as well because you have to balance your body, unlike the machines. Start with 5 or 10 lb weights and do some shoulder raises, bicep curls, etc. Also, youtube for how to videos. Good luck0
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The most awesome women's strength workout ever! ---> http://www.venusindex.com/
check out the transformation articles, success stories, girls of all shapes and sizes, it works for all.
Here is what it did for me --> --> http://www.venusindex.com/roberta-saums-venus-index-transformation/0 -
Buy Starting Strength by Mark Rippetoe.
Read it cover to cover.
Follow the program.0 -
Check out the book 'New Rules of Lifting for Women'. That's how I got started, it's a great book.0
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Does your gym offer any kind of introduction/orientation program to introduce you the machines? What about personal training? you don't necessarily need a whole bunch of PT appointments if you don't want, but 1 to put together a basic routine and show you the relevant machines could be very beneficial.
If not, just do what you've been doing... go to the gym when it's a little quieter if you want and just fool around with the machines. See how they work, what muscles they work, and which ones you like.0 -
I did a lot of research and reading on here and bodybuilding.com before I started. I also read the book "starting strength"0
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You should stick to compound movements (exercises that use more muscle groups and therefore burn more calories for fat loss)
Stick to perfect form and do things like deadlifts, squats, shoulder press, bench press, lunges, pull ups. Don't worry about getting muscular as I know a lot of ladies worry about getting big muscles by doing these - you won't. Your body will become more defined and toned (you don't have as much HGH like males do that's why)
You can find plenty of youtube videos on hwo to perform the exercises correctly. Stick to 6-12 repetitions per set for upper body and 15-20 for lower body. Take it easy and don't go too heavy, concentrate on technique and form.
Hope this helps and best of luck.0 -
You should stick to compound movements (exercises that use more muscle groups and therefore burn more calories for fat loss)
Stick to perfect form and do things like deadlifts, squats, shoulder press, bench press, lunges, pull ups. Don't worry about getting muscular as I know a lot of ladies worry about getting big muscles by doing these - you won't. Your body will become more defined and toned (you don't have as much HGH like males do that's why)
You can find plenty of youtube videos on hwo to perform the exercises correctly. Stick to 6-12 repetitions per set for upper body and 15-20 for lower body. Take it easy and don't go too heavy, concentrate on technique and form.
Hope this helps and best of luck.
I mostly agree with this, the only thing I really don't agree with is the burns more calories part. Strength training burns very few cals. If your goal is to burn cals, do cardio. If you wan to get stronger or change the way you look, then lift.0 -
U can also research stronglifts 5x5 its a great starter program.
I suggest u hire a trainer for a session or 3.
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I think Stronglifts is a fine program, but it and Starting Strength (which I'm running now) and other such beginner strength routines are more geared for blitzgreiging the strength levels of someone eating a calorie surplus. Below is a link to a slower program that is easier to manage on a calorie deficit. That said, you should still but the Starting Strength book and read it to learn the lifts.
http://forum.bodybuilding.com/showthread.php?t=1474479330 -
bodybuilding.com
Pick a free training program! I use Jamie Eason, and I've dropped 11lbs & 6% body fat in 7 weeks 0 -
The most awesome women's strength workout ever! ---> http://www.venusindex.com/
check out the transformation articles, success stories, girls of all shapes and sizes, it works for all.
Here is what it did for me --> --> http://www.venusindex.com/roberta-saums-venus-index-transformation/
Holy cow. That site is RAGE inducing for me.If you want to create a body that will look truly amazing and will make any man chase you around, if you want to look good in dress and even better in bikini, you absolutely have to focus on building a shape that’s naturally attractive – an hourglass shape.
The body that is physically attractive to men is the most proportioned one, closer to your ideal hourglass, the better.
If you are still not seeing any positive feedback from guys even after years of training, then try this.
Get a workout program that is designed around the concept of building an ideal hourglass shape.
EXCUSE ME? We work out to make men chase us around? What the crap? We should all strives for (and lift weights for) an hour glass body because men find it attractive? Oh hell no. And we should spend our money on such a program.
I lift weights because I like it. It makes me strong. It's fun. I like my body to be strong, lean and muscular. I don't do this to attract men. My body is naturally pear shaped. My breasts are naturally small. Hourglass? That isn't me so why should I try for it?
RAGE.0 -
1. Find a trainer.. This is the best way. They will set a program for you and YOUR goals.
If not that then...
1. Lift heavy. You need to provide resistance to make muscle gains... Don't worry about bulking up like a man.. that is a hormone thing and is actually even hard for men... Should not be a problem for you.
2. Eat plenty of protein and don't go too low on the carbs... (good) Carbs provide energy for the weight room and protein builds muscle.
3. Do upper body one day and lower/abs body the next. It appears you are in a gym so I'll tell you what I do (I am not too much into the free weights yet though those add a lot of good options). 3 sets of 10 reps on each. Rest between sets about 1 minute or so.
Upper Body. Chest press, Pull down lats, shoulder press, seated row, Pectoral fly, rear deltoid, bicep machine, tricep machine, deltoid machine. The chin up assist machine is really good as well. If you need to cut down on time, Work primarily on the combination machines (the ones that involve more muscles) the hardest. I also make sure to do those first so I have energy for those machines.
Lower Body/Abs. Leg press, leg extension, leg curl, hip adductor, hip abductor, shin lift, ab crunch, torso rotator, back extension.
You may want to do a rest day before repeating the sequence or split your abs and lower body days. Rest is when muscles build. Lifting actually causes a breakdown of muscle that is necessary in the process but the rest builds the muscle. Some soreness should be expected as you are causing micro-tears in the muscle (which the body will repair in the rest periods)
But as I say, the BEST way is to find a good trainer to show you the proper technique and such.0 -
The most awesome women's strength workout ever! ---> http://www.venusindex.com/
check out the transformation articles, success stories, girls of all shapes and sizes, it works for all.
Here is what it did for me --> --> http://www.venusindex.com/roberta-saums-venus-index-transformation/
Holy cow. That site is RAGE inducing for me.If you want to create a body that will look truly amazing and will make any man chase you around, if you want to look good in dress and even better in bikini, you absolutely have to focus on building a shape that’s naturally attractive – an hourglass shape.
The body that is physically attractive to men is the most proportioned one, closer to your ideal hourglass, the better.
If you are still not seeing any positive feedback from guys even after years of training, then try this.
Get a workout program that is designed around the concept of building an ideal hourglass shape.
EXCUSE ME? We work out to make men chase us around? What the crap? We should all strives for (and lift weights for) an hour glass body because men find it attractive? Oh hell no. And we should spend our money on such a program.
I lift weights because I like it. It makes me strong. It's fun. I like my body to be strong, lean and muscular. I don't do this to attract men. My body is naturally pear shaped. My breasts are naturally small. Hourglass? That isn't me so why should I try for it?
RAGE.
Rae: I love you0
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