When do I start strength training?

MomoPepe
MomoPepe Posts: 9 Member
in Fitness and Exercise
Hi I have been amazed at how much weight I have lost in such a short time (4kg in 11days!) I assume most of this was water weight? I was 64.9kg now down to 60.5kg. My goal weight and original weight (before pregnancy) was 52kg. Currently I am doing a lot of cardio and hiking. I am wondering when do I start strength training? and how many times a week? I have a home gym machine, is there any good tips to using it?

Thanks :)

Replies

  • MisterDerpington
    MisterDerpington Posts: 604 Member
    A link or pics of the machine would be helpful.
  • MomoPepe
    MomoPepe Posts: 9 Member
    http://image.made-in-china.com/2f0j00uYzaprEHKQRh/Home-Gym-DM-4300-.jpg

    Hope that works? :)
  • DavPul
    DavPul Posts: 61,406 Member
    Start strength training when you finish reading this sentence.

    My tip for whatever machine you have at home is to follow the instructions that came with it.
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member
    Home-Gym-DM-4300-.jpg

    Hope that works? :)

    What Dav said...
  • MomoPepe
    MomoPepe Posts: 9 Member
    It comes with the basic exercise booklet - showing you how to do the moves. I guess I needed to be more clear and say 'any good workout routine tips to do on the machine for a lean body' Thanks
  • DavPul
    DavPul Posts: 61,406 Member
    'any good workout routine tips to do on the machine for a lean body' Thanks

    Use it while maintaining a moderate calorie deficit. You're welcome
  • AJ_G
    AJ_G Posts: 4,158 Member
    Start strength training when you finish reading this sentence.

    My tip for whatever machine you have at home is to follow the instructions that came with it.

    ^This, you should have been strength training since the beginning, especially during weight loss, but it's never too late, start immediately
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member
    It comes with the basic exercise booklet - showing you how to do the moves. I guess I needed to be more clear and say 'any good workout routine tips to do on the machine for a lean body' Thanks

    For a start: http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    Hi I have been amazed at how much weight I have lost in such a short time (4kg in 11days!) I assume most of this was water weight? I was 64.9kg now down to 60.5kg. My goal weight and original weight (before pregnancy) was 52kg. Currently I am doing a lot of cardio and hiking. I am wondering when do I start strength training? and how many times a week? I have a home gym machine, is there any good tips to using it?

    Thanks :)

    you need to start right this moment. it's never too soon to strength train and you will see very good results with consistency.
  • MomoPepe
    MomoPepe Posts: 9 Member
    Thanks, great read!
  • kspark658
    kspark658 Posts: 15 Member
    nice. everyone should lift :)
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    From what I can see in that machine, possible exercises to do:

    [Lats] Lat Pulldown

    [Chest] Pec Deck Chest Flyes (not my favorite thing to recommend, but I don't see any other chest exercises on that machine)
    [Back of Shoulders] Rear Delt Flyes on the Peck Deck

    [Quadriceps] Leg Extensions? (assuming that lower pad moves)

    [Biceps] Bicep Curls with the cable leading to the bar on the ground
    [Triceps] Overhead Tricep Extensions with that same bar
    [Hamstrings and Glutes] Cable Pull Throughs with that same bar
    [Front and Side of Shoulders] Side Lateral and Front Lateral Raises with that same bar
    [Obliques] Side Bends with that same bar

    You're missing middle back, lower back, abs, and calves. Sorry if this is a lot, but look up these exercises and give them a try if you'd like. You can break them up into 2-3 workouts for a week. Doing 3 sets of 10 reps for each one would probably be good.
  • MomoPepe
    MomoPepe Posts: 9 Member
    Awesome thank you! Hitting the machine shortly! :smile:
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    I'll cover the easy question...
    I am wondering when do I start strength training?

    Right now.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    Yesterday. Or right now.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Yesterday. Or right now.

    Damn stole my answer
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    ASAP. Should have started already. Seriously I never understood where this idea that you have to wait until AFTER youve lost weight before you start. Makes absolutely NO sense whatsoever.
  • MrsFowler1069
    MrsFowler1069 Posts: 657 Member
    Home-Gym-DM-4300-.jpg

    Hope that works? :)

    What Dav said...


    Ditto
  • MomoPepe
    MomoPepe Posts: 9 Member
    OK I know it may have sounded like a silly question to all of you. When I was smaller I used to do a lot of lifting and cardio but found my body got 'stocky/bulky' I have a friend who lost all her weight through cardio (16kg) she got down to her goal weight and now does very small amounts of cardio and a lot of weight training and her body looks really slim and lean. I just wondered what was the better time to weight train, but clearly i'm clueless :embarassed: Thanks everyone!
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    OK I know it may have sounded like a silly question to all of you. When I was smaller I used to do a lot of lifting and cardio but found my body got 'stocky/bulky' I have a friend who lost all her weight through cardio (16kg) she got down to her goal weight and now does very small amounts of cardio and a lot of weight training and her body looks really slim and lean. I just wondered what was the better time to weight train, but clearly i'm clueless :embarassed: Thanks everyone!

    No worries...it's a popular question...and the popular answer is, sooner is better.

    Also, your "stocky/bulky" issue will be resolved by continuing to eat at a deficit. You don't actually gain muscle that easily, but it can appear that way when you have excess body fat. I'll spare you the full write-up on it (especially since you didn't actually ask about it), but that's the super-condensed summary
  • MomoPepe
    MomoPepe Posts: 9 Member
    Thanks, someone above also said continue to eat at a deficit and it will give me the lean look I'm after. Just got off the machine this morning and already feeling the burn in my arms! It feels fantastic, like I'm actually achieving something :)
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Thanks, someone above also said continue to eat at a deficit and it will give me the lean look I'm after. Just got off the machine this morning and already feeling the burn in my arms! It feels fantastic, like I'm actually achieving something :)

    Sound great. Now let that feeling carry you to keep it up...but don't be disappointed if it diminishes or occasionally isn't there. The real progress is happening "behind the scenes" in a way that you won't actually see or feel it...and many people make the mistake of equating these and get discouraged if it's missing. Know that it's working and stick with it consistently...and then over time...usually more time than than most people think it should take/want it to take...you'll get results.

    TL;DR - the most important thing you can do now is stick to your training and eating plan *for a sufficient amount of time*. The results will come.

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