Adding the RIGHT Weights to my Fitness Routine
ColinsMommaOC
Posts: 296 Member
I recently joined a gym and I am hoping to figure out which weight machines are the best to build a routine with. They have personal trainers there, but it costs money to use them and just the gym membership was expensive enough! My current routine is 20-30 Min Cardio, then weights- 2 sets of 15 reps at 30lbs (mostly bicep curls and chest press because those are the only 2 machines I know). I am just trying to make sure that as I lose weight, as little muscle as possible is lost. I realize that LBM loss in inevitable at my weight, just want to start getting into a routine now, that I can expand on later as I get closer to goal
Here are my stats:
Weight - 292 lbs
Goal - 140-160 lbs
Age - 30
Height - 5'7.5
Mil. BF - 53.9%
CBBF - 37.4%
Any advice is welcome.
Here are my stats:
Weight - 292 lbs
Goal - 140-160 lbs
Age - 30
Height - 5'7.5
Mil. BF - 53.9%
CBBF - 37.4%
Any advice is welcome.
0
Replies
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Forget machines. Get on a beginner barbell program.
- New Rules of Lifting For Women
- Strong Curves
- ICF 5x5
- StrongLifts 5x5
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The best? Full body, free weights. If you're not comfortable getting under the barbell yet, there are routines that use just dumbbells. Even body weight programs are great. Machines just aren't really the best, and don't relate to functional movement in our daily lives.
Also, you'll want to be using heavy weight. You're in the hypertrophy range which doesn't have as much of a benefit in a deficit.0 -
arditarose wrote: »The best? Full body, free weights. If you're not comfortable getting under the barbell yet, there are routines that use just dumbbells. Even body weight programs are great. Machines just aren't really the best, and don't relate to functional movement in our daily lives.
Also, you'll want to be using heavy weight. You're in the hypertrophy range which doesn't have as much of a benefit in a deficit.
Spot on!
Also, all of Isaack's suggestions are excellent programs.0 -
arditarose wrote: »The best? Full body, free weights. If you're not comfortable getting under the barbell yet, there are routines that use just dumbbells. Even body weight programs are great. Machines just aren't really the best, and don't relate to functional movement in our daily lives.
Also, you'll want to be using heavy weight. You're in the hypertrophy range which doesn't have as much of a benefit in a deficit.
I like the machines because I don't know how to use the free weights and the machines have little diagrams to help. As to the weight, I tried going to 40lbs the other day, but it was too hard to maintain that weight over 10-15 reps. That's why I went back to 30lbs. If I increase the weight, I won't be able to do as much.IsaackGMOON wrote: »Forget machines. Get on a beginner barbell program.- New Rules of Lifting For Women
- Strong Curves
- ICF 5x5
- StrongLifts 5x5
Thanks for the list. Not sure if I will be able to do any of them (the bottom 2 dont look like they are right for me) and the top 2 I have to buy a book for so don't know yet.0 -
ColinsMommaOC wrote: »arditarose wrote: »The best? Full body, free weights. If you're not comfortable getting under the barbell yet, there are routines that use just dumbbells. Even body weight programs are great. Machines just aren't really the best, and don't relate to functional movement in our daily lives.
Also, you'll want to be using heavy weight. You're in the hypertrophy range which doesn't have as much of a benefit in a deficit.
I like the machines because I don't know how to use the free weights and the machines have little diagrams to help. As to the weight, I tried going to 40lbs the other day, but it was too hard to maintain that weight over 10-15 reps. That's why I went back to 30lbs. If I increase the weight, I won't be able to do as much.IsaackGMOON wrote: »Forget machines. Get on a beginner barbell program.- New Rules of Lifting For Women
- Strong Curves
- ICF 5x5
- StrongLifts 5x5
Thanks for the list. Not sure if I will be able to do any of them (the bottom 2 dont look like they are right for me) and the top 2 I have to buy a book for so don't know yet.
That's the point. To lift heavier, and decrease the reps. But really, there are diagrams online to teach you how to do dumbbells. Just look on bodybuilding.com or something. They give you a full routine, with pictures, and there's also a search function that has a VIDEO of every single lift you can imagine.
The easiest to follow out of the list provided is SL 5x5. No book necessary, 3 lifts, all explained on the website.0 -
Those programs will allow you to retain muscle while building up strength as you remain in a calorie deficit. I am not sure what is unappealing to you about them; maybe if you were more specific, we can suggest something for you.
For example: I used Stronglifts in deficit and was able to get my deadlift up to 1.5 times my bodyweight while still losing fat. Lower reps at higher weight does wonders.0 -
Those programs will allow you to retain muscle while building up strength as you remain in a calorie deficit. I am not sure what is unappealing to you about them; maybe if you were more specific, we can suggest something for you.
For example: I used Stronglifts in deficit and was able to get my deadlift up to 1.5 times my bodyweight while still losing fat. Lower reps at higher weight does wonders.
Yep. I moved to SL because I was using a high volume program and wanted to lose more fat. When you lift heavy, with lower reps, you are helping to save LBM better than use the light/high rep routines.0 -
Those programs will allow you to retain muscle while building up strength as you remain in a calorie deficit. I am not sure what is unappealing to you about them; maybe if you were more specific, we can suggest something for you.
For example: I used Stronglifts in deficit and was able to get my deadlift up to 1.5 times my bodyweight while still losing fat. Lower reps at higher weight does wonders.
I will take a closer look into them then. When I did a google search they looked very advanced. And the ones that require books, I have to wait for the books to get here to determine. Thanks for the feedback.0 -
arditarose wrote: »
Yep. I moved to SL because I was using a high volume program and wanted to lose more fat. When you lift heavy, with lower reps, you are helping to save LBM better than use the light/high rep routines.
Thanks for the explanation. The less reps/higher weights was confusing me.
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ColinsMommaOC wrote: »Those programs will allow you to retain muscle while building up strength as you remain in a calorie deficit. I am not sure what is unappealing to you about them; maybe if you were more specific, we can suggest something for you.
For example: I used Stronglifts in deficit and was able to get my deadlift up to 1.5 times my bodyweight while still losing fat. Lower reps at higher weight does wonders.
I will take a closer look into them then. When I did a google search they looked very advanced. And the ones that require books, I have to wait for the books to get here to determine. Thanks for the feedback.
You can get the books at a Barnes n' Noble. I picked up my copy of New Rules there. Good read, not my style of program but I use it as a reference sometimes.0 -
ColinsMommaOC wrote: »arditarose wrote: »
Yep. I moved to SL because I was using a high volume program and wanted to lose more fat. When you lift heavy, with lower reps, you are helping to save LBM better than use the light/high rep routines.
Thanks for the explanation. The less reps/higher weights was confusing me.
Right. You want heavy, progressive overload, low reps. My before and after pictures in my profile are from lifting in a deficit only, heavy. Minimal cardio.0 -
New Rules is worth the read whether you do the program or not. Excellent info on the general mechanics if lifting. Stronglifts is about as basic a beginners workout you can get yet is quite effective. The whole program is online and has a nice app.
Good luck and Happy lifting!!0 -
Let's not forget Starting Strength as well0
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If you start lifting heavier weights and include cardio on the same day, from my experience, I'd recommend doing the lifting first and the cardio second. I've found my lifting suffered when I would do it the other way around.0
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I can't say enough great things about Stonglifts 5x5 The free app is super easy to follow, there's only 6 exercises, 3 days a week and it's what had me falling in love with lifting. Stronglifts introduced me to lifting. It's awesome and it works!0
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It's daunting, I get it but they are right - Progressive heavy lifting is what you need
Form is key and Stronglifts is a great beginners programme and has videos
You might like to read this: http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/
The books recommended are good ...NROLFW is an amusing read
Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
Why?
Look at Staci
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
If you can't bring yourself to do free weights yet then do a decent bodyweight programme
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
But it all comes down to calorie intake for fat loss so don't forget your calorie counting
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
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Look into TRX training. More effective than machines. Less imposing than free weights0
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ColinsMommaOC wrote: »I will take a closer look into them then. When I did a google search they looked very advanced. And the ones that require books, I have to wait for the books to get here to determine. Thanks for the feedback.
Have you checked your local library? Mine has all (or almost all) the New Rules books.0 -
I am another supporter of Stronglifts 5x5. It is really basic and straightforward. Also, its a great programme that develops good overall strength for someone who has never really done much exercise before. It also builds confidence in using that section of the gym. For me there is nothing worse than the feeling of wandering around looking like a lost fart in the breeze.
I have done it for a year today and I finally feel like I have built up a solid foundation to look at other programmes that are a little more complicated and muscle specific. If I had started my lifting journey with these, I probably would have been scared off and given up.0 -
I started the stronglifts program 2 weeks ago, and I plan on continuing it, I just have one concern. My balance is off on my squats and rows. I have to work very hard to keep from leaning one way or the other. I have not added any weight yet because I think until I get the form right its best to leave it as is, but I am not sure how I can correct it... Did anyone else have this issue? Or maybe have a tip to fix it?0
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ColinsMommaOC wrote: »I started the stronglifts program 2 weeks ago, and I plan on continuing it, I just have one concern. My balance is off on my squats and rows. I have to work very hard to keep from leaning one way or the other. I have not added any weight yet because I think until I get the form right its best to leave it as is, but I am not sure how I can correct it... Did anyone else have this issue? Or maybe have a tip to fix it?
I've seen some members post great advice for this, I have no experienced it so don't want to give tips. Are you squatting in running shoes? I'll just add thateEventually you'll want flat soles, which might help with this issue as well.0 -
arditarose wrote: »
I've seen some members post great advice for this, I have no experienced it so don't want to give tips. Are you squatting in running shoes? I'll just add thateEventually you'll want flat soles, which might help with this issue as well.
I tried searching for it in the forums but didn't see anything. I will keep looking! Yes I am using my running shoes, they are the only sneakers/tennis shoes I have right now. I will look into flat soled shoes to see if it helps.0 -
ColinsMommaOC wrote: »arditarose wrote: »
I've seen some members post great advice for this, I have no experienced it so don't want to give tips. Are you squatting in running shoes? I'll just add thateEventually you'll want flat soles, which might help with this issue as well.
I tried searching for it in the forums but didn't see anything. I will keep looking! Yes I am using my running shoes, they are the only sneakers/tennis shoes I have right now. I will look into flat soled shoes to see if it helps.
Some gyms will let you do it in socks or you could use ballet slippers. That would be preferable to running shoes which can really throw off balance. You'll just have to see what their policies are.0 -
ColinsMommaOC wrote: »arditarose wrote: »
I've seen some members post great advice for this, I have no experienced it so don't want to give tips. Are you squatting in running shoes? I'll just add thateEventually you'll want flat soles, which might help with this issue as well.
I tried searching for it in the forums but didn't see anything. I will keep looking! Yes I am using my running shoes, they are the only sneakers/tennis shoes I have right now. I will look into flat soled shoes to see if it helps.
Some gyms will let you do it in socks or you could use ballet slippers. That would be preferable to running shoes which can really throw off balance. You'll just have to see what their policies are.
+1 for squatting in socks! That's what I do
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ColinsMommaOC wrote: »arditarose wrote: »The best? Full body, free weights. If you're not comfortable getting under the barbell yet, there are routines that use just dumbbells. Even body weight programs are great. Machines just aren't really the best, and don't relate to functional movement in our daily lives.
Also, you'll want to be using heavy weight. You're in the hypertrophy range which doesn't have as much of a benefit in a deficit.
I like the machines because I don't know how to use the free weights and the machines have little diagrams to help. As to the weight, I tried going to 40lbs the other day, but it was too hard to maintain that weight over 10-15 reps. That's why I went back to 30lbs. If I increase the weight, I won't be able to do as much.IsaackGMOON wrote: »Forget machines. Get on a beginner barbell program.- New Rules of Lifting For Women
- Strong Curves
- ICF 5x5
- StrongLifts 5x5
Thanks for the list. Not sure if I will be able to do any of them (the bottom 2 dont look like they are right for me) and the top 2 I have to buy a book for so don't know yet.
those books are worth the read..and the overarching point people are making is that you should be doing an established program that will walk you through everything and explain everything and make sure you doing what you're supposed to be doing to garner the most optimal results. just willy nilly doing whatever and trying to program your own routine without the knowledge (and it takes lots) is pan-amount to spinning your wheels...you will not get the results you are hoping for.
those first two books are total beginner lifting programs geared towards women who are afraid of free weights...New Rules is a good read in and of itself...i would recommend it before strong curves and then strong curves after.0 -
Are you putting your weight on your heels as opposed to your toes? The running shoes, depending on the soles, may be pushing you forward onto your toes instead of providing a flat surface. Sometimes, if I forget to change out of my running shoes into my lifting shoes and don't feel like going back upstairs I'll just kick off my runners and lift barefoot, ha.
When I first got started & was just learning form I had to make a conscious effort to lean back on my heels - it's a learning process and the more you do it the easier and more natural feeling it will get. Good for you for starting!0 -
Are you putting your weight on your heels as opposed to your toes? The running shoes, depending on the soles, may be pushing you forward onto your toes instead of providing a flat surface. Sometimes, if I forget to change out of my running shoes into my lifting shoes and don't feel like going back upstairs I'll just kick off my runners and lift barefoot, ha.
When I first got started & was just learning form I had to make a conscious effort to lean back on my heels - it's a learning process and the more you do it the easier and more natural feeling it will get. Good for you for starting!
I never noticed if I am on my toes or not... I will pay better attention on Wednesday, Thanks! My gym does not allow barefoot sadly, but now that I know my shoes might be an issue I will pay better attention to it! I am still not sure that my form is there but I will keep trying.0 -
cwolfman13 wrote: »
those books are worth the read..and the overarching point people are making is that you should be doing an established program that will walk you through everything and explain everything and make sure you doing what you're supposed to be doing to garner the most optimal results. just willy nilly doing whatever and trying to program your own routine without the knowledge (and it takes lots) is pan-amount to spinning your wheels...you will not get the results you are hoping for.
those first two books are total beginner lifting programs geared towards women who are afraid of free weights...New Rules is a good read in and of itself...i would recommend it before strong curves and then strong curves after.
Yes this was why I asked in the first place. I like the Stronglifts for the most part, just need to get my form fixed... I have not started New Rules yet. Work, family, gym time and household duties have not left me too much time for reading!
Thank you for the recommendations.0 -
ColinsMommaOC wrote: »Are you putting your weight on your heels as opposed to your toes? The running shoes, depending on the soles, may be pushing you forward onto your toes instead of providing a flat surface. Sometimes, if I forget to change out of my running shoes into my lifting shoes and don't feel like going back upstairs I'll just kick off my runners and lift barefoot, ha.
When I first got started & was just learning form I had to make a conscious effort to lean back on my heels - it's a learning process and the more you do it the easier and more natural feeling it will get. Good for you for starting!
I never noticed if I am on my toes or not... I will pay better attention on Wednesday, Thanks! My gym does not allow barefoot sadly, but now that I know my shoes might be an issue I will pay better attention to it! I am still not sure that my form is there but I will keep trying.
Oh, I need to clarify that I lift at home, haha, I wouldn't dare go without shoes (socks in the least) if I went to the gym again!
Regarding your form, don't hesitate to watch yourself in the mirror at the gym if you're around them. I also like YouTube videos and bodybuilding sites for proper form techniques as well.
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ColinsMommaOC wrote: »cwolfman13 wrote: »
those books are worth the read..and the overarching point people are making is that you should be doing an established program that will walk you through everything and explain everything and make sure you doing what you're supposed to be doing to garner the most optimal results. just willy nilly doing whatever and trying to program your own routine without the knowledge (and it takes lots) is pan-amount to spinning your wheels...you will not get the results you are hoping for.
those first two books are total beginner lifting programs geared towards women who are afraid of free weights...New Rules is a good read in and of itself...i would recommend it before strong curves and then strong curves after.
Yes this was why I asked in the first place. I like the Stronglifts for the most part, just need to get my form fixed... I have not started New Rules yet. Work, family, gym time and household duties have not left me too much time for reading!
Thank you for the recommendations.
keep in mind that SL and New Rules are very different programs. SL is a beginner program whose sole purpose is building maximal strength in the most efficient manner possible. It is very simple and basic as most pure strength routines are. New Rules is more of a well round fitness lifting program that has it's foundation in compound lifts and variations of those lifts, but also emphasizes working on things like mobility, balance, etc.
asking the question here, you're pretty much going to get that stock response from people who are knowledgeable..."do an actual program." even seasoned lifters generally follow some kind of program or template or they are seasoned enough to incorporate elements of various programs they've done...the risk of going it on your own is missing key muscles or groups of muscles causing muscular imbalances...also, people who tend to go it on their own often add too much volume too quickly and they don't take proper rest which can and ultimately will lead to recovery issues and over-train.0
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