New to lifting, got some quesions...
Aerosam
Posts: 121 Member
Hi guys, got some beginners questions about lifting, hope you can help. Ive just started to do some lifting to try and build/maintain muscle as I'm losing weight (MFP calorie goal is 1460 at the mo). but I'm a complete beginner, so heres some questions...
1) I used a sit up bench for the first time this week, my abs were painful the next day, and the next, Its now the third day since, and they are steadily getting better, but still hurt too much to do any more sit ups for a while. Is it nromal for abs to hurt this long or have I done myself an injury?
2) About protein shakes, Ive been looking online at some of the low calorie ones but I dont know when would be the best time to use them. Should you drink them every day, even if you are not lifting every day, or only when you are lifting? Do they really speed recovery times (see question 1)
3) Should my muscles ache/hurt at all the day after training? At the moment only my abs do, and I'm wondering if I'm not lifting heavy enough. I'm using 2x 5kg dumbbells for 2-handed excercises and a 7.5kg one for single arm excercises.
Thanks!
Sam
1) I used a sit up bench for the first time this week, my abs were painful the next day, and the next, Its now the third day since, and they are steadily getting better, but still hurt too much to do any more sit ups for a while. Is it nromal for abs to hurt this long or have I done myself an injury?
2) About protein shakes, Ive been looking online at some of the low calorie ones but I dont know when would be the best time to use them. Should you drink them every day, even if you are not lifting every day, or only when you are lifting? Do they really speed recovery times (see question 1)
3) Should my muscles ache/hurt at all the day after training? At the moment only my abs do, and I'm wondering if I'm not lifting heavy enough. I'm using 2x 5kg dumbbells for 2-handed excercises and a 7.5kg one for single arm excercises.
Thanks!
Sam
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Replies
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Hi guys, got some beginners questions about lifting, hope you can help. Ive just started to do some lifting to try and build/maintain muscle as I'm losing weight (MFP calorie goal is 1460 at the mo). but I'm a complete beginner, so heres some questions...
1) I used a sit up bench for the first time this week, my abs were painful the next day, and the next, Its now the third day since, and they are steadily getting better, but still hurt too much to do any more sit ups for a while. Is it nromal for abs to hurt this long or have I done myself an injury?
No, thats fine. Sometimes muscle soreness lasts a few days, or will appear a couple of days after (called DOMS-delayed onse muscle soreness
2) About protein shakes, Ive been looking online at some of the low calorie ones but I dont know when would be the best time to use them. Should you drink them every day, even if you are not lifting every day, or only when you are lifting? Do they really speed recovery times (see question 1)
It entirely depends on your calorie and macros. I use shakes to get in extra protein and they do help recovery. It doesnt really matter WHEN you take them, and as long as youre getting adequate protein it doesnt matter if its from a shake or food3) Should my muscles ache/hurt at all the day after training? At the moment only my abs do, and I'm wondering if I'm not lifting heavy enough. I'm using 2x 5kg dumbbells for 2-handed excercises and a 7.5kg one for single arm excercises.
It depeds, sometimes they will, sometimes they wont. How many reps are you doing?0 -
1. Yes, if that was your first time doing so hard workout. Or if you did not work out abs at all before. Keep doing this and with time you will get used to it and there won't be that much soreness.Hi guys, got some beginners questions about lifting, hope you can help. Ive just started to do some lifting to try and build/maintain muscle as I'm losing weight (MFP calorie goal is 1460 at the mo). but I'm a complete beginner, so heres some questions...
1) I used a sit up bench for the first time this week, my abs were painful the next day, and the next, Its now the third day since, and they are steadily getting better, but still hurt too much to do any more sit ups for a while. Is it nromal for abs to hurt this long or have I done myself an injury?
2) About protein shakes, Ive been looking online at some of the low calorie ones but I dont know when would be the best time to use them. Should you drink them every day, even if you are not lifting every day, or only when you are lifting? Do they really speed recovery times (see question 1)
3) Should my muscles ache/hurt at all the day after training? At the moment only my abs do, and I'm wondering if I'm not lifting heavy enough. I'm using 2x 5kg dumbbells for 2-handed excercises and a 7.5kg one for single arm excercises.
Thanks!
Sam
2. If you want to build/maintain muscle you should ate min 1 gram of protein per pound of lean body mass. So if you are a 200 pound guy with 20% body fat you should ate min 160 grams of protein a day. Where you get it from and at what time of day is irrelevant. You can get it from meat, eggs, protein shakes, etc. Personally, I prefer food over protein shakes. But if you have hard time with eating or don't have time then take shakes. But they will not help you gain more muscle, they are just "meal replacements".
3. Muscle soreness is no way a sign for good or bad progress. It means nothing. For me for example, my chest never hurt as heavy and hard I would not work out but they still grow. My biceps on the other hand do hurt next day after every workout. That is irrelevant and is different for different people. If you do not hurt doesn't mean that you did not get a good workout.0 -
Hi Amy,
I'm doing 10 different techniques, 3 circuits of 10-12 reps, focusing on arms, chest, shoulders and back. (I'm quite happy with my legs and they get a good workout when I go jogging 3-4km 3 times a week).
Umm, feel a little daft asking, but what do you mean when you say macros? I dont think I've lost enough weight to start using shakes yet as they are averaging about 200cals per serving and i dont usually have that much to spare each day.
Ainar, thanks for the infor regarding protein intake, I'm currently at 192lbs and have 23.5% bady fat, so are my maths right to think i should get 147g of protein a day? MFP only wants me to have 67g.
I'm learning more every day, the more I learn, the more I'm enjoying getting fit. Wish I'd done this years ago!0 -
Macros are carbs, protein, etc. MFP sets protein VERY low automatically, use it as a guide and eat whats best for your body and training.
In regard to your weights, I would use weights that were heavy enough for you to do MAX 10-12 reps. So if you feel like you could go heavier than your current, just keep upping them
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Ainar is 100% correct. Even though MFP says only take in X amount of protein, when your doing a regular weightlifting routine to spare and or build muscle, you need that extra protein. Also the term Macro is referring to macro nutrients, Carbs, Fat, and Protein.0
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Okay, I'm going to recommend you buy the book New Rules of Lifting for Life and read it so that you get a thorough understanding of the who/what/where/why/hows of lifting. Because what you're doing is cardio, not lifting. I do a similar circuit routine....as my cardio on my days off from lifting.
Here's a quick overview of some of what you're doing wrong right now that the book will correct:
*You're eating too little
*You're lifting too light.
*You're legs are getting endurance trained, not strength trained by running.
*Don't need to worry about abs at this stage0 -
Okay, I'm going to recommend you buy the book New Rules of Lifting for Life and read it so that you get a thorough understanding of the who/what/where/why/hows of lifting. Because what you're doing is cardio, not lifting. I do a similar circuit routine....as my cardio on my days off from lifting.
Here's a quick overview of some of what you're doing wrong right now that the book will correct:
*You're eating too little
*You're lifting too light.
*You're legs are getting endurance trained, not strength trained by running.
*Don't need to worry about abs at this stage
Though that's good advice, I think you need to ask what his goals are first.....Not everyone wants the same thing. Some of us want to get big and strong, others want to get lean, others want to get big AND lean. Unfortunately not everyone wants to lift big.0 -
In regard to your weights, I would use weights that were heavy enough for you to do MAX 10-12 reps. So if you feel like you could go heavier than your current, just keep upping them
If you are able to hit 12 reps, and feel like you could do more, then you need to increase the weight. Some people try to hit 10, and then if they can squeeze out 2 more in good form, they increase the weight the next time.
Make sure to get extra water, this helps with muscle soreness.0 -
Okay, I'm going to recommend you buy the book New Rules of Lifting for Life and read it so that you get a thorough understanding of the who/what/where/why/hows of lifting. Because what you're doing is cardio, not lifting. I do a similar circuit routine....as my cardio on my days off from lifting.
Here's a quick overview of some of what you're doing wrong right now that the book will correct:
*You're eating too little
*You're lifting too light.
*You're legs are getting endurance trained, not strength trained by running.
*Don't need to worry about abs at this stage
Though that's good advice, I think you need to ask what his goals are first.....Not everyone wants the same thing. Some of us want to get big and strong, others want to get lean, others want to get big AND lean. Unfortunately not everyone wants to lift big.
Oh, my bad, I was assuming he wanted to get into shape by losing bodyfat, retaining lean muscle mass, and maintaining his bone density. Is that not that case? And where did I give him the magical Rx to get big? I'm re-reading my post and I certainly don't see it in there. Telling a grown man that he can lift more than 15 pounds and that he should be training his legs instead of his abs isn't exactly going to turn him into a world class powerlifter or bodybuilder.0 -
My best advice to you is to check out this group:
http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
Read all the pages with the red pins next to them. If you still have questions, join the group and ask them there. The members who officiate the group are very experienced, knowledgeable and will give you real, solid answers to your questions. Good luck to you.0 -
Okay, I'm going to recommend you buy the book New Rules of Lifting for Life and read it so that you get a thorough understanding of the who/what/where/why/hows of lifting. Because what you're doing is cardio, not lifting. I do a similar circuit routine....as my cardio on my days off from lifting.
Here's a quick overview of some of what you're doing wrong right now that the book will correct:
*You're eating too little
*You're lifting too light.
*You're legs are getting endurance trained, not strength trained by running.
*Don't need to worry about abs at this stage
Though that's good advice, I think you need to ask what his goals are first.....Not everyone wants the same thing. Some of us want to get big and strong, others want to get lean, others want to get big AND lean. Unfortunately not everyone wants to lift big.
Oh, my bad, I was assuming he wanted to get into shape by losing bodyfat, retaining lean muscle mass, and maintaining his bone density. Is that not that case? And where did I give him the magical Rx to get big? I'm re-reading my post and I certainly don't see it in there. Telling a grown man that he can lift more than 15 pounds and that he should be training his legs instead of his abs isn't exactly going to turn him into a world class powerlifter or bodybuilder.
There's no need to be a douche.
I could wax lyrical all day about how I feel EVERYONE should squat and deadlift as heavy as they can go, about the wonders of compound movements and how ab work wont *give* you abs. But I dont, because some people would rather run then squat, or lift 15lbs rather than 50. I said you gave good advice, there was no need to be a sarcy bugger about it.0 -
what was so douchey about my response? did i lie or misrepresent what you said? did i say something mean?
btw, i'm re-reading the entire thread now to see where he stated his goals or where you asked him about his goals before responding. i mean, there is a non-zero chance that he wants to become a world class bodybuilder or powerlifter and he's mistaken on what it takes to get there.
but i digress because you are correct. i don't know what his goals are. i can admit that. maybe he doesn't want to get bulky. so here's quick rundown of what he's doing wrong if his true goal is to get the long, lean muscles of the dancers in my head:
*He's eating too little
*He's lifting too light.
*His legs are getting endurance trained, not strength trained by running.
*He doesn't need to worry about abs at this stage
(oh, and he should probably read the book NROLFL)0 -
Whoa whoa whoa everyone calm down....
At the moment I am carrying some fat around the middle, belly and lower back. That's why I was targeting those areas when I was lifting, to shift the fat and strengthen the muscle groups. I am working my arms because I want to grow the muscles a bit, but not a huge amount.
I guess what I'm aiming for is a slim figure with some muscle definition, I'm certainly not aiming to go huge.
I'm not working my legs other than 3 cardio sessions a week as I'm happy with the size they are, if anything, they could go a little smaller, I have gone from a 38" waist to a 34" (with a belt) but my thighs are still a little tight on some cuts of jeans. Anyway, endurance training is great as I'm going to do a 10k run for charity in September, having never run ever before 4 weeks ago.
I'm eating the right amount of calories to continue losing around 2lbs a week, I still have 24lbs to go till I reach my goal weight. Once there I'll up the calories and focus on muscle development.
Sorry if I've caused an argument, I should have made my goals clearer from the beginning.0 -
In regard to your weights, I would use weights that were heavy enough for you to do MAX 10-12 reps. So if you feel like you could go heavier than your current, just keep upping them
If you are able to hit 12 reps, and feel like you could do more, then you need to increase the weight. Some people try to hit 10, and then if they can squeeze out 2 more in good form, they increase the weight the next time.
Make sure to get extra water, this helps with muscle soreness.
Cool, this is good basic advice that I can use, will try to put it into practice with my workout tomorrow. ( already done one today )0 -
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Ok time for another complete newbie question, when you state what weight you are lifting, do you include the weight of the bar as well the weights on it, or just the weights alone?0
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I think the concern with your calories is because you may be losing weight, but you are probably also losing more muscle than you need to. So for long term awesomeness, consider eating a bit more. I haven't started to lift yet, but I am reading The New Rules of Lifting for Women and it is quite informative. You could probably get the Life version from your library. That's where I got my copy. 0
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That's the book. And it has one of the best breakdowns of the basics of lifting for a beginner that I have seen. It's a quick, easy and informative read. Also has training plans and nutrition info. As a person that's new to lifting, you probably have 30-40 questions swimming around in your head, some of which you don't even know to ask yet. An afternoon with this book and you'll only have 2 or 3 unanswered questions left. Highly recommended, no matter what your ultimate goals are.
And yes, when you state what you lift, you include the bar. Standard bar is 45 pounds, so if you put 25 pound plates on each side you are lifting 95. Dumbbells already have the bar included, and with machines you just record where you set the pin.0 -
Thanks Davpul, ordered it, will have a read and probably a re-read when it arrives.0
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Hi guys, got some beginners questions about lifting, hope you can help. Ive just started to do some lifting to try and build/maintain muscle as I'm losing weight (MFP calorie goal is 1460 at the mo). but I'm a complete beginner, so heres some questions...
1) I used a sit up bench for the first time this week, my abs were painful the next day, and the next, Its now the third day since, and they are steadily getting better, but still hurt too much to do any more sit ups for a while. Is it nromal for abs to hurt this long or have I done myself an injury?
2) About protein shakes, Ive been looking online at some of the low calorie ones but I dont know when would be the best time to use them. Should you drink them every day, even if you are not lifting every day, or only when you are lifting? Do they really speed recovery times (see question 1)
3) Should my muscles ache/hurt at all the day after training? At the moment only my abs do, and I'm wondering if I'm not lifting heavy enough. I'm using 2x 5kg dumbbells for 2-handed excercises and a 7.5kg one for single arm excercises.
Thanks!
Sam
1. It may be delayed onset muscle soreness, or it's maybe possible you've strained a muscle. If it hurts too much to do sit-ups, you might leave them out until you heal up.
2. I usually try to get as much protein as I can from solid food, but if you are going to time a protein drink, it might be best surrounding your weights. But who says you can't have one when you aren't doing weights? I don't know how much they speed up recovery times (depending on what you mean by that), but theoretically you'll need extra protein for muscle repair.
3. You'll probably feel the muscles for a few days after. Sometimes I feel it worse than other times, and I am not sure why, but I don't think it was because I was necessarily lifting heavier.
For reps of a set, you might want to aim for an 8-12 range, with enough weight that the last rep is a challenge to pull off. I tend to start with the most weight on my first set, and go down with subsequent sets so I can still hit the reps after being tired.
I'd recommend doing strength training on your legs too if you are doing it for your arms or anything else. Squats and deadlifts are usually praised as being the two best lifts in the universe, and for good reason. I'd encourage you to start doing them too.0 -
Thanks Davpul, ordered it, will have a read and probably a re-read when it arrives.
Great. I think you'll find it's well worth the investment. If you have questions after you read it feel free to message me0 -
what was so douchey about my response? did i lie or misrepresent what you said? did i say something mean?
You were just being a sarcastic git
. But anyway, I don't disagree with you either. I'm just wary that sometimes peoples goals aren't what you think they might be.
To the OP.....doing ab work wont make your stomach any leaner. Large compound movements (such as squats and deadlifts...you'll read about it in your book) are a better way to get a leaner look. You may be happy with your legs, but I bet you wouldn't be any less happy after doing these. Coupled with the right eating (and I agree that you probably arent eating enough) I'm sure you'll get where you want.0 -
In any case, NRfL will get the OP moving in the right direction for certain.
I'll add this, you aren't really going to be able to "shift fat." You sure as heck will burn it off though.
And if you decide to move to a routine that involves compound lifts like squats and deadlifts, you will find that your abs largely take care of themselves. Your job is to remove the fat so the world can see them. That's my over-riding goal right now, and I have a good six months of work (at least) to achieve it.0
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