Help with strength training! Over 150lbs to go HELP!

archanajoyce
archanajoyce Posts: 219 Member
edited November 7 in Fitness and Exercise
Hello all!

I’m new to the gym and the whole arena of structured exercise. Was hoping to get some tips on weight training.
In the quest to loose over 150lbs, I can manage to do 20 mins of light cardio. And 5 minutes of twisting.

After that there are these hydraulic machines (from Technogym) for a variety of strength training for beginners. Some names I know, some I don’t. So I compiled this from pictures on their website.

DYUpsYt.jpg

On the first day instructor showed me how to use them all and told me I can do 20 reps on each machine. That was it. One set.

But I would like to have a proper routine whereby the muscles can build while I’m slowly building up cardio time as well. Most of my weight sits on the abdomen and back.

Any advice will help me a lot! I have asthma, so my cardio is currently done at least resistance and not so intensely. But my wish is to build up enough endurance to be able to sustain higher intensities later on.

Thanks tonnes 

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    your best bet for weight raining is to ditch the machines for the most part and stick with compound lifts with a barbell (i.e. squats, deadlifts, overhead press, bench press, pendlay rows). although you need a certain amount of strength to do these lifts to begin with so machines at first may not be a terrible idea

    but anything will help, and if your main goal is to lose weight however you cant expect to build much muscle. weight training while eating at a calorie deficit is more to retain muscle in the weight loss process. thats not to say you cant get stronger, you can make "noob gains", which is basically when a someone just starts out at the gym they can typically increase their strength by a considerable amount without gaining much muscle mass.

    there are many websites where you can select your primary goal for training (weight loss, muscle gain, strength gain), just do a google search for the number of days you want to workout and your goal (ex. 3 day strength training workout)

    but remember that diet is 90% of what matters. you need to eat according to your goals
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    I've never used weight machines - so have no advice there. I do recommend that you pick up a barbell and start a program like Stronglifts 5x5, Starting Strength or New Rules of Lifting for Women.

    The compound lifts in these programs will change your body in ways you can not imagine. It will help to preserve some of your lean body mass while you're losing fat. I had NO strength when I started and had to begin with mostly the bar weight only. But that has progressed and I love the fact that I am stronger than I have ever been in my life.

    You can access info about the programs on line. Check them out. You will not regret it!

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

    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    And this link because the info is awesome:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • corgicake
    corgicake Posts: 846 Member
    I don't have much to say on weights, but did feel the need to comment on the asthma/cardio situation. Buried in that standard list of questions we get is something to the effect of 'do you limit your activities because of your asthma' ...and this is the kind of situation that question is asking about. Yes, mine has gotten a little easier to deal with because of working out more and losing weight over time... and tons easier because I got better about breaking out the inhaler when I need it. Let the doctor know if you're having problems.
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Okay...here is a brief summary of what I have learned from the research that I have done on using weight machines.

    They are beneficial to beginners by letting you concentrate of form and to gain enough strength to lift.

    You will outgrow them at some point.

    They limit your range of motion since the machine does the guiding.

    For beginners they recommend a full body workout 3 days a week.

    They are easy to use after watching a few videos on how to use them.

    If you google "workouts using weight machines" you will find some beginner programs.

    Here is one that I am following...

    Weight Machine Circuit Gym Workout

    Upper Body

    Chest Press
    Seated Row
    Overhead Press
    Lat Pull Down
    Bicep Curl
    Triceps Extension


    Lower Body

    Leg Extension
    Leg Curl
    Squats(I do not use a machine for this)
    Leg Press
    Calf Raise

    It takes me about 45 minutes to do the entire workout. If I am short on time for any reason I will split it and do only upper or lower body.

    I have weak shoulders and weak knees (plus some other issues) that making lifting heavy impossible for me at this point.

    I used resistance bands for a while but being able to judge my progression was a bit difficult for me. The machines at least give me an indication if I am making any advancement.

    Just remember...depending on what your goals are you possibly will out grow the machines at some point. At my age and with my joint issues I don't expect that I will for some time.

    I think it is bodybuilding.com where I watched some of the demos...just google and they should pop up.

    Good luck.
  • archanajoyce
    archanajoyce Posts: 219 Member
    Thank you all so much. I see that the consensus is - Ditch the machines :)

    I'll do just that. Let me read through all the links and pick exercises I can do at the moment.

    With my weight - squats are nearly impossible if I have to squat all the way down, I'll just tip backwards and fall.

    With half squats, it is very painful (I couldnt push myself) to go back up (and it's pretty funny if you are watching me)

    But there surely must be some tips for people like me in the links you've given me... I'll read them all and get back to you.

    Again - Thank you so so so much!
  • archanajoyce
    archanajoyce Posts: 219 Member
    I would like to thank everyone who gave me these awesome tips.

    I weighed 117 kg when I started and was clueless about exercising coz I couldn't do any.

    Now I'm at 100 kg and doing ok. I know there is a long road ahead, but before I move into weighing in double digits, I want you to know that you have made a big difference in my life already. Look at my display pic :)

    Thank you all :)
  • archanajoyce
    archanajoyce Posts: 219 Member
    Wow... I can't believe it's been so long :)

    I'm happy to announce that I'm at 77 kg now. The 43 kg loss is awesome.

    I have 17 more to go and can use all the motivation I can get !
  • CarlydogsMom
    CarlydogsMom Posts: 645 Member
    archanajoyce wrote: »
    Wow... I can't believe it's been so long :)

    I'm happy to announce that I'm at 77 kg now. The 43 kg loss is awesome.

    I have 17 more to go and can use all the motivation I can get !

    That's great, congratulations! What exercise program did you end up with--anything from the above recommendations?

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