beginner strength training question

Burghbaybe
Burghbaybe Posts: 3 Member
in Fitness and Exercise
I would like to start a 12 week strength training program come June 1st. My problem is I'm confused on if I should make any changes to my diet (eat more/eat more frequently) or even cut out cardio initially. I think I'm confused because I was looking at Jamie Easons 12 week trainer program and the 1st phase has no cardio. I'm not so concerned with the number on the scale as most people are when it comes to getting into shape. For the most part I prefer to go by measurements and how my clothes fit vs the number on the scale. With that being said, I'm wondering should I shed more fat before attempting this?
I just want to take the correct approach to this so that I don't get discouraged with the whole process. I'm curious what some folks take on this is as I know I will benefit from strength training but I'm just not sure of the approach I should take or if anyone has any suggestions on a strength training program to use.

Replies

  • lnader2000
    lnader2000 Posts: 6 Member
    Strength training plays a huge role in maintaining your weight loss. It shouldn't slow down your weight loss and it will definitely help you maintain it once you have reached your goal. So I would say go for it!
  • Paizzaz
    Paizzaz Posts: 33
    Just do it! I wish I hadn't waited to lose a few more pounds before starting strength training because I'd be further along. What are you waiting for?
  • rick_po
    rick_po Posts: 449 Member
    Pick a good beginner program and follow it to the letter. Progression is everything in strength training, so pay careful attention to the progression rules. If the program doesn't have progression rules, it's not a good program.

    If you have gym access, the easiest programs focus on free weight barbell lifts. The first few weeks, be a fanatic about good form so you don't hurt yourself later on.

    Some good beginner programs:

    Starting Strength
    Stronglifts 5x5
    New Rules of Lifting
    all-pro beginner
    Strong Curves
    Ice Cream Fitness 5x5 Novice

    There are other good programs, but when you move away from the compound lift barbell programs, they get more time-consuming and complicated.

    As for cardio at the same time ... most beginner programs are 3 days a week. You can do cardio on the off days at first, but eventually you'll be lifting heavy, and most people struggle to do much cardio when they are setting personal records on their big lifts twice a week. I'd suggest continuing with the cardio if you enjoy it, but be prepared to cut back in a month or so if you start feeling too worn down.

    When you first start a progressive strength program, you will make enormous improvement very fast. The fast progress is very motivating. I think you're going to love it!
  • Burghbaybe
    Burghbaybe Posts: 3 Member
    Thanks to everyone who shared their thoughts and info. Does anyone have any tips/ideas/suggestions as to any diet changes I may need to make? Like I said, in reading that one program over, the meal plan side of it had me possibly eating 6 times a day, 4 meals and 2 snacks every 3 hours or so. I guess I'm also concerned with will I be eating enough or possibly too much? I'm probably overthinking everything lol and should just dive into a program I select and go from there ~!
  • lavendy17
    lavendy17 Posts: 309 Member
    Well you still need to eat at a deficit.
    The old saying is true- you can't out-train a bad diet. You will not see progress if your calories in > calories out.
    A good tip is to calculate your TDEE and subtract 15-20%.
    Depends how fast/easy you want it to be.

    Good luck!
  • vastiris
    vastiris Posts: 56 Member
    I have been using MFP for 4 months now, pretty religiously. My goals were set for 2lbs/week loss, and I started weight training two days in. I would log exercise calories and eat them back on training days. However, lately, I found that my energy levels were starting to drop, so two days ago, I calculated TDEE -20%, and this was 300 calories more than I had been eating in a day - so I decided to give myself higher daily calories, but not eat back calories on exercise days... I'm going to lose slower (calculated a little less than 1 lb per week now) for sure, but I'm gonna try it for a couple weeks. This morning went well - I felt less dead to the world when I was done.

    Now, I'm no expert, and if someone wants to weigh in on the validity of what I'm trying, please do so, but all I can offer as support is that at some point, I think you have to make adjustments to what you're eating, and it seems to me that it really is more up to how you feel.
  • Burghbaybe
    Burghbaybe Posts: 3 Member
    TDEE info was just the thing I needed guys! ???? thanks so much for sharing that missing piece. I had everything calculated except that so now I am definitely more confident starting my weight training in a week or so~! I also know now that I may have to really pay attention to my body & adjust my meal plan accordingly~! Thanks again to everyone who took time to share~!

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