Starting the gym - slightly underweight but still 'flabby'

sixfeettall
sixfeettall Posts: 34 Member
in Fitness and Exercise
I'm 18, 6'1 and weight 134lbs (female). Despite my weight, I still jiggle a bit. When I lost weight, I obviously lost muscle as well as fat, so some of my fat is still there. I want to replace my fat with muscle. I'm more than happy to gain weight.

So, when I go to the gym, what should I do?
I've been told a full body strength workout three days a week is better than focussing on one area, like chest, back, legs etc.
What kind of workout should I be doing? Some of the beginner's ones seem to easy/small or is that just me getting ahead of myself?
Also, should I be doing any cardio as I obviously don't want to burn off too much so I can gain muscle?
If so, how much should I be doing a week?
I'm altering my diet so include much more calories and lots of protein to help me out.
Do I sound as if I'm along the right lines?
Thanks!

Replies

  • kymkan
    kymkan Posts: 444 Member
    I think that you sound like you are on the right track. From what I have learned, I would focus on one area of the body per day to work out with weight training. This way, it gives that area a rest for a day or two before you work it out again. If you did front of body Monday and Thursday and back of the body on Tuesday and Friday, that would give you at least 2 rest days between working the same areas. I know that not everyone does strength training like this but it works very well for me.

    Also, I would not be doing any cardio if I were you. If you do, there's no need to do much because you aren't wanting to really BURN calories, right? CONGRATULATIONS on your WL by the way!

    I'm interested in watching your progress :) GOOD LUCK!
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    You don't need cardio. You're underweight and you'll be burning enough calories from weight lifting.

    Just eat slightly over maintenance calories; about 150 to 250 calories over. You could look into something like Leangains.

    Many different ways to work out. Bodysplits based on three to five day splits (Google it) or programs like Starting Strength, Stronglifts, 5/3/1, Greyskull LP or Icecream fitness. A program or workout schedule may seem easy at first, but if it's too much, you'll feel it eventually - burn out and overtrain at week 3-5 from doing too much.

    Just ensure you do the exercises with perfect form or you could permanently injure yourself (e.g. herniated discs, torn rotators cuff, etc...).
  • sixfeettall
    sixfeettall Posts: 34 Member
    I think that you sound like you are on the right track. From what I have learned, I would focus on one area of the body per day to work out with weight training. This way, it gives that area a rest for a day or two before you work it out again. If you did front of body Monday and Thursday and back of the body on Tuesday and Friday, that would give you at least 2 rest days between working the same areas. I know that not everyone does strength training like this but it works very well for me.

    Also, I would not be doing any cardio if I were you. If you do, there's no need to do much because you aren't wanting to really BURN calories, right? CONGRATULATIONS on your WL by the way!

    I'm interested in watching your progress :) GOOD LUCK!

    I was told focussing on one area of the body is more for experienced weight trainers and if you're a beginner you should just work your whole body 3 days a week - this is why I get confused with being told different things. I guess it's all about trial and error and finding out what's best for yourself I guess! But from what you're saying, the fact your body gets 2 rest days does sound good!

    Yeah, I did think it would be best for me not to do too much cardio but I want to improve my cardiovascular health too, guess you can't have it all!

    Thank you!!! :-) and thanks for your advice :-D
  • sixfeettall
    sixfeettall Posts: 34 Member
    You don't need cardio. You're underweight and you'll be burning enough calories from weight lifting.

    Just eat slightly over maintenance calories; about 150 to 250 calories over. You could look into something like Leangains.

    Many different ways to work out. Bodysplits based on three to five day splits (Google it) or programs like Starting Strength, Stronglifts, 5/3/1, Greyskull LP or Icecream fitness. A program or workout schedule may seem easy at first, but if it's too much, you'll feel it eventually - burn out and overtrain at week 3-5 from doing too much.

    Just ensure you do the exercises with perfect form or you could permanently injure yourself (e.g. herniated discs, torn rotators cuff, etc...).

    Eating more sounds good to me. So far I have calculated my maintenance is 1900 so I've then calculated that my calorie intake should be 2150, 138g of protein, 60g fat and 265g of carbs. Not sure how right this sounds but I'll just go with it and see what happens!

    That sounds scary, I guess I'll definitely have to be aware of making sure I'm doing them with perfect form!
  • TR0berts
    TR0berts Posts: 7,739 Member
    I'm 18, 6'1 and weight 134lbs (female). Despite my weight, I still jiggle a bit. When I lost weight, I obviously lost muscle as well as fat, so some of my fat is still there. I want to replace my fat with muscle. I'm more than happy to gain weight.

    So, when I go to the gym, what should I do?
    I've been told a full body strength workout three days a week is better than focussing on one area, like chest, back, legs etc.
    What kind of workout should I be doing? Some of the beginner's ones seem to easy/small or is that just me getting ahead of myself?
    Also, should I be doing any cardio as I obviously don't want to burn off too much so I can gain muscle?
    If so, how much should I be doing a week?
    I'm altering my diet so include much more calories and lots of protein to help me out.
    Do I sound as if I'm along the right lines?
    Thanks!



    Yes, that's you getting ahead of yourself. No worries - it happens all the time when people look at some of the programes (StrongLifts and/or Starting Strength). I'd suggest one of those programs. I'd also recommend reading The New Rules of Lifting for Women. I don't particularly like the actual training program - it's needlessly complicated - but the information is very good. Regarding cardio? Do it if you want, but you don't have to.
  • Rak0ribz
    Rak0ribz Posts: 177 Member
    I'm 18, 6'1 and weight 134lbs (female). Despite my weight, I still jiggle a bit. When I lost weight, I obviously lost muscle as well as fat, so some of my fat is still there. I want to replace my fat with muscle. I'm more than happy to gain weight.

    So, when I go to the gym, what should I do?
    I've been told a full body strength workout three days a week is better than focussing on one area, like chest, back, legs etc.
    What kind of workout should I be doing? Some of the beginner's ones seem to easy/small or is that just me getting ahead of myself?
    Also, should I be doing any cardio as I obviously don't want to burn off too much so I can gain muscle?
    If so, how much should I be doing a week?
    I'm altering my diet so include much more calories and lots of protein to help me out.
    Do I sound as if I'm along the right lines?
    Thanks!



    Yes, that's you getting ahead of yourself. No worries - it happens all the time when people look at some of the programes (StrongLifts and/or Starting Strength). I'd suggest one of those programs. I'd also recommend reading The New Rules of Lifting for Women. I don't particularly like the actual training program - it's needlessly complicated - but the information is very good. Regarding cardio? Do it if you want, but you don't have to.

    Came here to recommend the New Rules of Lifting for Women, just by reputation. I started out with the men's version (although I had to take a break after I hurt my wrist) and saw pretty good results. A coworker had great results with the StrongLifts program, too.
  • sixfeettall
    sixfeettall Posts: 34 Member
    Ah thanks guy, will definitely check that out!

    Do you think doing cardio too will hinder my progress that much?
    I'm also thinking of doing Yoga.
  • kymkan
    kymkan Posts: 444 Member
    Make sure if you are doing cardio that you are eating back all of your exercise calories. You don't want to eat too few. I do know what you mean though - it's hard to give up cardio all together! lol
  • sixfeettall
    sixfeettall Posts: 34 Member
    An excuse for more food? That sounds good to me!

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