Strength training/Weightlifting
squeeeyk
Posts: 165 Member
I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
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Replies
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I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
This is meant to be snippy in any way. Why focus on just one? If your goal is weight management and just general fitness then why not do some strength training and cardio? It's good to have a balance of strength and conditioning. If you're limited on time, perhaps do strength training 2 or 3 days per week and do cardio 2 or 3 days per week. Just whatever you do strength-training wise, make sure you follow a well-structured program that's available via ebook or by a good personal trainer.0 -
I don't have the money in my budget for a trainer, as much as I'd love one. Do you have any recommended programs for a newbie?0
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Start now. Cardio will help you burn fat, but muscle will help you metabolize calories at rest.At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio?
Others will undoubtedly chime in on what programming you should use -- and I say this as a powerlifter -- you do not have to necessarily train like a powerlifter to see benefits of training with weights.
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It'll take 4-6 months for your body to adapt to lifting weights, i.e. learning the movements safely, becoming efficient at them, etc. before you get strong enough to be able to add substantial muscle. If you start now, by the time you're ready to really start, you can hit the ground running.0
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There are a few good programs, just off the top of my head...
- New Rules of Weight Lifting
- Starting Strength
- StrongLifts
- IceCream Fitness
- Beyond 5/3/1
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To recommend programs, it would be helpful to know what you have available to you. Do you go to a gym with a weight room? Do you workout at home? If at home, do you have any equipment available?0
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I have a gym membership, so I have access to machines and free weights. I cannot afford a trainer, as much as I'd love that. To be honest, I'm extremely intimidated to use the free weights at the gym since I'm so new to all of this and it's always full of very fit people who seem to know what they're doing. However, that might be my only option as I don't have a ton of equipment at home...just some dumbells ranging from 1lbs to 25lbs, a jump rope, and a pullup bar...(which I cannot even do yet).0
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I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
I would personally not invest time in exercise that had as goal to achieve a certain look, in a limited period of time, and then quit, since it would mean whatever accomplishment was made it would just be lost once the routine is finished. So, unless training for an event, I would do nothing that should accomplish X in Y weeks, that would have me burn out or that I would not plan to stick with for a while.
For exercise to be beneficial on the long run, it needs to be become a part of your routine. Find whatever you think you can stick with, something that sounds interesting and affordable and start now. Do not see it as a means of looking a certain way and then giving up, because this is pointless after a while. If it is worth doing, then start now. If it is a chore or an inconvenience, then most likely it will not be doable on the wrong run.
Ideally you need both cardio and strength training, either in separate routines, or an activity that combines both. Figure out what you can do and are willing to do for a while and start now.0 -
I would add a 10-15 minute bodyweight circuit to keep or perhaps build strength.
4 sets of 10-15 reps:
A.
Static Lunges (each side)
Plank
Step-ups (es)
Suspension rows
B.
Squats
Push-ups (wall or chair or floor)
Suspension rows
Sit-ups
Bridges
Dedicate at least one month to these circuits. In 30 days, you can see the change. As you lose weight, you can add in some Dumbbells or Kettlebells.
Keeping as much LBM as you can may help you with the weight loss and fitness process.
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It'll take 4-6 months for your body to adapt to lifting weights, i.e. learning the movements safely, becoming efficient at them, etc. before you get strong enough to be able to add substantial muscle. If you start now, by the time you're ready to really start, you can hit the ground running.
Your first sentence sounds like nonsense.
OP, here are several programs. With the equipment you have on hand, you might want to try the bodyweight version of Strong Curves to start.
Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/0 -
I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
I would personally not invest time in exercise that had as goal to achieve a certain look, in a limited period of time, and then quit, since it would mean whatever accomplishment was made it would just be lost once the routine is finished. So, unless training for an event, I would do nothing that should accomplish X in Y weeks, that would have me burn out or that I would not plan to stick with for a while.
For exercise to be beneficial on the long run, it needs to be become a part of your routine. Find whatever you think you can stick with, something that sounds interesting and affordable and start now. Do not see it as a means of looking a certain way and then giving up, because this is pointless after a while. If it is worth doing, then start now. If it is a chore or an inconvenience, then most likely it will not be doable on the wrong run.
Ideally you need both cardio and strength training, either in separate routines, or an activity that combines both. Figure out what you can do and are willing to do for a while and start now.
I'm looking for overall fitness and health as a lifestyle. However, I cannot say I don't wish to see physical improvements either. In any case, I have done plenty of diets in the past and I'm not looking for short term anymore. Because this is a big change, though, I'm starting somewhat slow so that I don't burn out and can maintain the things I implement. I've already started, just looking for advice on the right track.0 -
Fit Girls Guide or Way of Gray. I am not sure about the cost, but it is worth looking into.0
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I would add a 10-15 minute bodyweight circuit to keep or perhaps build strength.
4 sets of 10-15 reps:
A.
Static Lunges (each side)
Plank
Step-ups (es)
Suspension rows
B.
Squats
Push-ups (wall or chair or floor)
Suspension rows
Sit-ups
Bridges
Dedicate at least one month to these circuits. In 30 days, you can see the change. As you lose weight, you can add in some Dumbbells or Kettlebells.
Keeping as much LBM as you can may help you with the weight loss and fitness process.
Thank you!It'll take 4-6 months for your body to adapt to lifting weights, i.e. learning the movements safely, becoming efficient at them, etc. before you get strong enough to be able to add substantial muscle. If you start now, by the time you're ready to really start, you can hit the ground running.
Your first sentence sounds like nonsense.
OP, here are several programs. With the equipment you have on hand, you might want to try the bodyweight version of Strong Curves to start.
Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Fantastic! Thanks!0 -
Do not wait.0
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as a matter of general fitness, I focus on both. i usually ride 4-5 days per week and lift 3x weekly.0
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Sam_I_Am77 wrote: »There are a few good programs, just off the top of my head...
- New Rules of Weight Lifting
- Starting Strength
- StrongLifts
- IceCream Fitness
- Beyond 5/3/1
Thank you!0 -
Definitely start now. If you have never lifted, maybe start with the machines until you get the form down. Some gyms offer some free training or orientation. If you are limited in time, then alternate cardio with weights. I do 3 days weights and run 3 days. Whatever you will stick to. Good luck.0
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If you have a gym with a weight room, I would think something like Stronglifts 5x5 would be a good program as there are few exercises that make it up thus meaning you only have to learn proper form on a small number of exercises. I would suggest your fear of the "fit" people in the weight room is likely misplaced. Usually they are quite willing to be helpful. I would suggest youtube and this site are a wonderful source for working on getting your form correct.0
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I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
I would personally not invest time in exercise that had as goal to achieve a certain look, in a limited period of time, and then quit, since it would mean whatever accomplishment was made it would just be lost once the routine is finished. So, unless training for an event, I would do nothing that should accomplish X in Y weeks, that would have me burn out or that I would not plan to stick with for a while.
For exercise to be beneficial on the long run, it needs to be become a part of your routine. Find whatever you think you can stick with, something that sounds interesting and affordable and start now. Do not see it as a means of looking a certain way and then giving up, because this is pointless after a while. If it is worth doing, then start now. If it is a chore or an inconvenience, then most likely it will not be doable on the wrong run.
Ideally you need both cardio and strength training, either in separate routines, or an activity that combines both. Figure out what you can do and are willing to do for a while and start now.
I'm looking for overall fitness and health as a lifestyle. However, I cannot say I don't wish to see physical improvements either. In any case, I have done plenty of diets in the past and I'm not looking for short term anymore. Because this is a big change, though, I'm starting somewhat slow so that I don't burn out and can maintain the things I implement. I've already started, just looking for advice on the right track.
Great attitude, which is why I think you should focus on interesting. People who commit long term (and I do not mean a couple of years as long term) to an active lifestyle or to an exercise routine, they are doing because they have found out something they love (or several somethings over the course of years). Focus on interesting, and the rest will follow.0 -
I know starting this early is important as this journey is not just about cardio and diet but also about being fit and toned. At what weight/milestone would you guys recommend I begin focusing on more strength training and muscle building rather than cardio? I absolutely need cardio tight now as I'm in crappy shape, but I have limited time and cannot implement a ton of training aong with my cardio at the moment. I also don't want to burn out. I was thinking I'd like to get into the 100s before really starting to focus in strength training. That gives me 34 more pounds to lose first. What do you all think?
I would personally not invest time in exercise that had as goal to achieve a certain look, in a limited period of time, and then quit, since it would mean whatever accomplishment was made it would just be lost once the routine is finished. So, unless training for an event, I would do nothing that should accomplish X in Y weeks, that would have me burn out or that I would not plan to stick with for a while.
For exercise to be beneficial on the long run, it needs to be become a part of your routine. Find whatever you think you can stick with, something that sounds interesting and affordable and start now. Do not see it as a means of looking a certain way and then giving up, because this is pointless after a while. If it is worth doing, then start now. If it is a chore or an inconvenience, then most likely it will not be doable on the wrong run.
Ideally you need both cardio and strength training, either in separate routines, or an activity that combines both. Figure out what you can do and are willing to do for a while and start now.
I'm looking for overall fitness and health as a lifestyle. However, I cannot say I don't wish to see physical improvements either. In any case, I have done plenty of diets in the past and I'm not looking for short term anymore. Because this is a big change, though, I'm starting somewhat slow so that I don't burn out and can maintain the things I implement. I've already started, just looking for advice on the right track.
Great attitude, which is why I think you should focus on interesting. People who commit long term (and I do not mean a couple of years as long term) to an active lifestyle or to an exercise routine, they are doing because they have found out something they love (or several somethings over the course of years). Focus on interesting, and the rest will follow.
So true. And I think you always have to create new goals to keep it interesting. I play tennis and workout to make my game better. But I'm at a point where I need to step it up a notch--maybe compete. Others may sign up for a Marathon or Spartan Race.
I think you just have to start somewhere. Dedicate 30 days (a good goal). Once you get momentum and build confidence you may find it easier to find your direction.0 -
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KetoNurse77 wrote: »
I've looked into tabata and hiit before, but I'm not advanced enough to be able to do these programs safely or effectively yet. Maybe someday in the future.0
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