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Lifting Heavy for Children

katemckenna5
katemckenna5 Posts: 36 Member
edited February 12 in Fitness and Exercise
I am really interested in "lifting heavy" but I'm not really sure where to start. I lift now in the gym but it is mostly arm stuff. I usually do 3x15 of whatever I am doing. I know how to squat and lunge. Can someone help? Can you explain as you would to a child because I feel that is where I am... I just have no clue. My main goal is losing weight, but I want to get fit at the same time.

SW 260
CW 244
GW 180
MFP calories/day 1390 (to lose 2lbs/week)

I have access to pretty much anything at my gym and am willing to try anything. I don't have any back or knee problems... just fat. Help?

Replies

  • Mr_Excitement
    Mr_Excitement Posts: 833 Member
    A 5x5 program is great when you're starting out. They're great for all sorts, of course-- but really good for beginners as you'll lay down a solid foundation with simple, compound lifts.

    You might take a look at Stronglifts 5x5. He's got lots of demonstration videos that will help you work on your form. Youtube has lots of helpful examples as well. Using a 5x5 program, you'll only need to learn a few basic lifts, like squats, deadlift, bench, overhead press, barbell rows, etc. They're pretty straightforward programs with easy-to-remember workouts.

    You might also pick up a book called Starting Strength. It's got just about everything you'd want to know in there.
  • ashenriver
    ashenriver Posts: 498 Member
    Other resources are New Rules of Lifting for Women, bodybuilding.com (they have plans and videos), scoobysworkshop.com
  • hearthemelody
    hearthemelody Posts: 1,025 Member
    A 5x5 program is great when you're starting out. They're great for all sorts, of course-- but really good for beginners as you'll lay down a solid foundation with simple, compound lifts.

    You might take a look at Stronglifts 5x5. He's got lots of demonstration videos that will help you work on your form. Youtube has lots of helpful examples as well. Using a 5x5 program, you'll only need to learn a few basic lifts, like squats, deadlift, bench, overhead press, barbell rows, etc. They're pretty straightforward programs with easy-to-remember workouts.

    You might also pick up a book called Starting Strength. It's got just about everything you'd want to know in there.

    This

    Also http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    Let me know if you have more questions!
  • katemckenna5
    katemckenna5 Posts: 36 Member
    Bump
  • ndj1979
    ndj1979 Posts: 29,136 Member
    pick up a copy of starting strength and new rules of lifting for woman.

    Watch some view on form for compounds - deadlift, squat, overhead press, rows, bench press, chin up/pull ups - once you have the form down build a program around these moves where you are lifting heavy and working out in 6-10 rep range…

    I would also suggest maintaining your calorie deficit, setting macros to 40p/30f/30c, and still getting in a few cardio sessions a week until you hit your goal weight/body fat%…

    Something like - Monday - arms/chest ; tues cardio; wen legs; thus cardio; friday back/shoulders would be good starting routine…then as you progress you can go more to a upper/lower split and less cardio...
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    SL 5x5 is an excellent place to start. Once you've been doing it for a couple of months and you have a base of strength, you should continue with it and incorporate assistance work (more specific exercise to balance out and build muscle). A very good template is ICF 5x5. It works just like SL 5x5 but it has some assistance work as well. Just google it.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    All of the above. Just make sure to read one of the above books and follow the program.
This discussion has been closed.

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