Strength training noob - please help
Replies
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a couple things…
First- It is almost impossible to build significant muscle mass and lose fat. The reason for this is that stye are opposite processes. To lose fat you need a calorie deficit, and to build muscle you need a calorie surplus. Think of it this way - can you build a house out of the same material and tear it down at the same time?
The only caveat to this is that obese beginners may experience newbies gains, but those are minimal and will cease within about four to six weeks.
Second - What are "unnecessary" carbs? If you are going to be lifting then your body is going to use carbs as a source for energy, so I would not worry about cutting them out. I would just make sure that you are hitting your calorie and macro targets.
Third - i would suggest getting on a structured program like strong lifts, 5x5, etc. New rules of lifting for woman is supposed to be a great resources too. Make sure that you build a program around compound lifts - deadlifts, squats, overhead press, rows, pullups/chinups, etc.
Finally - Find a new gym, seriously
And choose what is more important to you - losing fat or building some muscle. If you want to lose fat continue eating in a deficit and lifting heavy until you get your body fat % to your desired range, and then do a bulk to add some muscle…
I see a lot of recommendations for lifting heavy, but the programs I find online require a barbell. Can't afford a gym, and I'm afraid of using a barbell without a spotter at home (got trapped under a 70 pound one a couple of decades ago). Is my fear unjustified? The hand weights I have at home are limited (I can combine up to 25 pounds with a 10 and a 15). Should I just buy a barbell and go for it?0 -
a couple things…
First- It is almost impossible to build significant muscle mass and lose fat. The reason for this is that stye are opposite processes. To lose fat you need a calorie deficit, and to build muscle you need a calorie surplus. Think of it this way - can you build a house out of the same material and tear it down at the same time?
The only caveat to this is that obese beginners may experience newbies gains, but those are minimal and will cease within about four to six weeks.
Second - What are "unnecessary" carbs? If you are going to be lifting then your body is going to use carbs as a source for energy, so I would not worry about cutting them out. I would just make sure that you are hitting your calorie and macro targets.
Third - i would suggest getting on a structured program like strong lifts, 5x5, etc. New rules of lifting for woman is supposed to be a great resources too. Make sure that you build a program around compound lifts - deadlifts, squats, overhead press, rows, pullups/chinups, etc.
Finally - Find a new gym, seriously And choose what is more important to you - losing fat or building some muscle. If you want to lose fat continue eating in a deficit and lifting heavy until you get your body fat % to your desired range, and then do a bulk to add some muscle…
I see a lot of recommendations for lifting heavy, but the programs I find online require a barbell. Can't afford a gym, and I'm afraid of using a barbell without a spotter at home (got trapped under a 70 pound one a couple of decades ago). Is my fear unjustified? The hand weights I have at home are limited (I can combine up to 25 pounds with a 10 and a 15). Should I just buy a barbell and go for it?
is joining a gym an option?0 -
It's all starting to make sense now, and I really appreciate all the responses.
I will do what the majority of you suggest; lift heavy 3 days a week to maintain LBM and cardio on the other days. I'll up my protein and go with a calorie deficit.
I'm not looking for a super toned body, I just want to to get to a point where I don't have rolls, that's my goal for now. After that I'll look into getting more toned, if I want.
In response to ndj's questions
1) I do not have a food scale but I do log my meals daily, and try to stick to USDA measurements.
2) I believe currently I'm set to 25/40/35 for fat/carbs/protein percents. I really am at a total loss when it comes to these things though.
3) This is the weightlifting routine I've been doing: http://www.bodybuilding.com/fun/planet14.htm
4) I'm doing MFP
I would suggest getting a food scale and weighing/logging/measuring everything, and use cups for liquids. You can get one for like 10-20 and it will pay itself back in no time.
I would go into MFP custom settings and go for 35 protein/35 carbs/30 fats < I would also be interested way broscience and diesel think of this..
On the workout - your gym has no barbells, right or squat area right? I would suggest incorporate goblet squats into that routine and doing three sets of 8-10 reps. I would also look up romancing dumbbell dead lifts and do three sets of 8-10 and incorporate that into your routine…OR try to find a three day total body workout where you are going at it for about 30-45 minutes a session…< again I would be curious what broscience and diesel think of this..
MFP method is fine. Just don't enter your calories from strength training because the estimate will be off. also, when you go running only eat back HALF of the calories that it gives, because MFP estimates tend to be off…
feel free to add me if you like...
0 -
a couple things…
First- It is almost impossible to build significant muscle mass and lose fat. The reason for this is that stye are opposite processes. To lose fat you need a calorie deficit, and to build muscle you need a calorie surplus. Think of it this way - can you build a house out of the same material and tear it down at the same time?
The only caveat to this is that obese beginners may experience newbies gains, but those are minimal and will cease within about four to six weeks.
Second - What are "unnecessary" carbs? If you are going to be lifting then your body is going to use carbs as a source for energy, so I would not worry about cutting them out. I would just make sure that you are hitting your calorie and macro targets.
Third - i would suggest getting on a structured program like strong lifts, 5x5, etc. New rules of lifting for woman is supposed to be a great resources too. Make sure that you build a program around compound lifts - deadlifts, squats, overhead press, rows, pullups/chinups, etc.
Finally - Find a new gym, seriously And choose what is more important to you - losing fat or building some muscle. If you want to lose fat continue eating in a deficit and lifting heavy until you get your body fat % to your desired range, and then do a bulk to add some muscle…
I see a lot of recommendations for lifting heavy, but the programs I find online require a barbell. Can't afford a gym, and I'm afraid of using a barbell without a spotter at home (got trapped under a 70 pound one a couple of decades ago). Is my fear unjustified? The hand weights I have at home are limited (I can combine up to 25 pounds with a 10 and a 15). Should I just buy a barbell and go for it?
is joining a gym an option?
Joining a gym is not an option,0 -
a couple things…
First- It is almost impossible to build significant muscle mass and lose fat. The reason for this is that stye are opposite processes. To lose fat you need a calorie deficit, and to build muscle you need a calorie surplus. Think of it this way - can you build a house out of the same material and tear it down at the same time?
The only caveat to this is that obese beginners may experience newbies gains, but those are minimal and will cease within about four to six weeks.
Second - What are "unnecessary" carbs? If you are going to be lifting then your body is going to use carbs as a source for energy, so I would not worry about cutting them out. I would just make sure that you are hitting your calorie and macro targets.
Third - i would suggest getting on a structured program like strong lifts, 5x5, etc. New rules of lifting for woman is supposed to be a great resources too. Make sure that you build a program around compound lifts - deadlifts, squats, overhead press, rows, pullups/chinups, etc.
Finally - Find a new gym, seriously And choose what is more important to you - losing fat or building some muscle. If you want to lose fat continue eating in a deficit and lifting heavy until you get your body fat % to your desired range, and then do a bulk to add some muscle…
I see a lot of recommendations for lifting heavy, but the programs I find online require a barbell. Can't afford a gym, and I'm afraid of using a barbell without a spotter at home (got trapped under a 70 pound one a couple of decades ago). Is my fear unjustified? The hand weights I have at home are limited (I can combine up to 25 pounds with a 10 and a 15). Should I just buy a barbell and go for it?
is joining a gym an option?
Joining a gym is not an option,
oK - I would suggest getting bow flex select tech dumbbells.they go up to to 50 or 100# and you can then to do a variety of dumbbell exercises with varying weights….0 -
a couple things…
First- It is almost impossible to build significant muscle mass and lose fat. The reason for this is that stye are opposite processes. To lose fat you need a calorie deficit, and to build muscle you need a calorie surplus. Think of it this way - can you build a house out of the same material and tear it down at the same time?
The only caveat to this is that obese beginners may experience newbies gains, but those are minimal and will cease within about four to six weeks.
Second - What are "unnecessary" carbs? If you are going to be lifting then your body is going to use carbs as a source for energy, so I would not worry about cutting them out. I would just make sure that you are hitting your calorie and macro targets.
Third - i would suggest getting on a structured program like strong lifts, 5x5, etc. New rules of lifting for woman is supposed to be a great resources too. Make sure that you build a program around compound lifts - deadlifts, squats, overhead press, rows, pullups/chinups, etc.
Finally - Find a new gym, seriously And choose what is more important to you - losing fat or building some muscle. If you want to lose fat continue eating in a deficit and lifting heavy until you get your body fat % to your desired range, and then do a bulk to add some muscle…
I see a lot of recommendations for lifting heavy, but the programs I find online require a barbell. Can't afford a gym, and I'm afraid of using a barbell without a spotter at home (got trapped under a 70 pound one a couple of decades ago). Is my fear unjustified? The hand weights I have at home are limited (I can combine up to 25 pounds with a 10 and a 15). Should I just buy a barbell and go for it?
is joining a gym an option?
Joining a gym is not an option,
oK - I would suggest getting bow flex select tech dumbbells.they go up to to 50 or 100# and you can then to do a variety of dumbbell exercises with varying weights….
Thank you 0 -
I want to thank everyone again for your input.
Today was my first day of my new regimen, which is as follows:
Day 1, 3, & 5 - 10 minute warm up jog, 30 minutes heavy lifting, ab work out (30 day challenge)
Day 2 & 4 - HIIT for elliptical or treadmill, ab work out
Day 6 & 7 - Rest
On lifting days I take in milk with whey protein post work out. I've added more protein to my diet and cut back on carbs, trying to stay within the 35/35/30 that ndj suggested.
0 -
I want to thank everyone again for your input.
Today was my first day of my new regimen, which is as follows:
Day 1, 3, & 5 - 10 minute warm up jog, 30 minutes heavy lifting, ab work out (30 day challenge)
Day 2 & 4 - HIIT for elliptical or treadmill, ab work out
Day 6 & 7 - Rest
On lifting days I take in milk with whey protein post work out. I've added more protein to my diet and cut back on carbs, trying to stay within the 35/35/30 that ndj suggested.
sounds good ..now go crush it!0
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