New to strength training need some advice

cherryblossombabe
cherryblossombabe Posts: 113 Member
in Fitness and Exercise
Hi!

Right now I am doing 3 days a week of low intensity cardio. I do 30 mins walking on the treadmill a Monday, Wednesday and Friday. The speed I keep to just under a brisk walk. ( I have a condition which prevents me from doing high intensity workouts, eg. Running, jogging, HIT)

I would like to add into my workouts lifting weights, I want to not only lose weight but increase my muscle size and strength.. I don't have access to a gym right now so I have to do it at home.

I purchased a treadmill.
What's the starting point for lifting? What do I have to buy?.. Sorry I'm just so new to this!

Replies

  • girlinahat
    girlinahat Posts: 2,956 Member
    edited January 2016
    look first into body weight exercises such as Your are Your Own Gym. You can progress quite well using household items.

    whatever you do, follow a plan - don't try making your own up. There are plenty of really good beginners plans out there.
  • TeaBea
    TeaBea Posts: 14,517 Member
    girlinahat wrote: »
    look first into body weight exercises such as Your are Your Own Gym. You can progress quite well using household items.

    whatever you do, follow a plan - don't try making your own up. There are plenty of really good beginners plans out there.

    This^

    Rather than getting lightweight dumbbells that you will grow out of quickly, start with body weight exercises. That will help you build up muscle strength (but not muscle size, generally you need to eat at a surplus).
  • bshave81
    bshave81 Posts: 107 Member
    edited January 2016
    Resistance bands, dumbbells, and barbells. With the weights, start with high reps, low weight to build endurance muscles. This will engage the fat burners. Then, move to heavier weight, with lower reps. This will start the building of muscle mass. Consume a good amount of protein. I would go online and find site that will tell you how much of what you should be eating based on your size, age, goals and activity level. Cardio in between sets is a good way to help keep you in the fat burning zone and supply a good amount of blood and oxygen to your muscles.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    TeaBea wrote: »
    girlinahat wrote: »
    look first into body weight exercises such as Your are Your Own Gym. You can progress quite well using household items.

    whatever you do, follow a plan - don't try making your own up. There are plenty of really good beginners plans out there.

    This^

    Rather than getting lightweight dumbbells that you will grow out of quickly, start with body weight exercises. That will help you build up muscle strength (but not muscle size, generally you need to eat at a surplus).

    This. You could also look into a suspension trainer. TRX is the one advertised the most but others out there. Can use it for exercises that challenge a pro athlete to a rehabbing 80 year old.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    I would, like as previously suggested, start with body weight exercises (push ups, squats, pull-ups, etc.) and when you can easily manage those and rep them out invest in some 10-25 lb. dumbbells and plates. I'd also suggest getting resistance bands and an exercise ball to allow for more variety with work outs. Lots of ab and leg/glute focused work outs are assisted by these items.
  • debrakgoogins
    debrakgoogins Posts: 2,033 Member
    If you're working out from home, there are some great internet sources to get your started on strength training. I suggest Fitness Blender. You can search workouts by intensity and equipment required so you won't be half way through a workout and realize you need weights. Start with body weight as your only resistance. Once you find that too easy, start to purchase heavier weights. Good luck to you!
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited January 2016
    While you are eating at a deficit, you will not build muscle, but you can increase some strength and you will be able to maintain the muscles you have. If you progress to lifting heavy enough during your "deficit" you might obtain what I call "newbie gains" but these taper off after about 5 - 7 weeks (or so).

    Depending on how much you want to do at home, start out with body weight exercising (use youtube and/or buy some exercise videos). Maybe invest in light weights 5, 8, 10, etc.. dumbbells or even those 8, 10, 15 pound medicine balls or even kettle bells.

    First and foremost do the body weight until yo learn proper form and what your body can do and then choose to pick out the type of exercing/program you can do and invest in the proper equipment as you progress. No need to go out and spend a lot of money on things.. You can even use things around the house..

  • cherryblossombabe
    cherryblossombabe Posts: 113 Member
    Wow thank you all so much for all your help!

    @girlinahat @TeaBea going to take your advice and start incorporating strength exercises using my body weight, to keep ahold of the muscles I have and really strengthen them bad boys lol

    @bshave81 Thanks dude! Will keep an eye on my protein intake, make sure that's up!

    @Packerjohn I will look into the suspension trainer thanks!

    @peaceout_aly Thanks! Will defo follow the advice as most of you said and start strength exercises using body weight.

    @debrakgoogins thanks for the website suggestion, I will check that out, cheers!

    @gia07 you say that while eating at a deficet I will not build muscle, is it the norm to lose weight and maintain your muscles you have and then focus on building muscle after you have lost weight?

    Brilliant info will put it all to good use! Hope you are all hitting your goals and doing well.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    In order to gain muscle you have to eat at a surplus and do a progressive overload strength program ( can be body weight but you have to increase the difficulty every workout so it is easier with weights). Beginners can gain some muscle while in deficit from lifting heavy but not that much and the window for that is short.
  • tillerstouch
    tillerstouch Posts: 608 Member
    singingflutelady wrote: »
    In order to gain muscle you have to eat at a surplus and do a progressive overload strength program ( can be body weight but you have to increase the difficulty every workout so it is easier with weights). Beginners can gain some muscle while in deficit from lifting heavy but not that much and the window for that is short.

    Surprised this is the first person to mention this... but they are right. You have conflicting goals right now. Lose fat=calorie deficit, gain strength (and muscle size)=calorie surplus or at least maitainence. You might see some small strength gains but in the long run its hard to do both.

    That's where bulk/cut cycles come in. You eat a calorie surplus to gain muscle then go into a deficit to shed the fat gained from your bulk.

    If your primary focus right now is weight loss then your goal should be to try to retain as much muscle as possible. Once you've hit the bf % you want then you should go for size.

    The lifting you do will be pretty similar when you're trying to gain muscle and trying to retain it. What I'm really trying to say is don't except huge muscle gains and fat loss at the same time.
  • Larissa_NY
    Larissa_NY Posts: 495 Member
    You can go a long way on body weight exercises, but look into kettlebells too. They're all sorts of fun. And it is very difficult to build muscle in a deficit, but you can build a whole lot of strength, which is not quite the same thing.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited January 2016
    tillerstouch wrote: »
    singingflutelady wrote: »
    In order to gain muscle you have to eat at a surplus and do a progressive overload strength program ( can be body weight but you have to increase the difficulty every workout so it is easier with weights). Beginners can gain some muscle while in deficit from lifting heavy but not that much and the window for that is short.

    Surprised this is the first person to mention this... but they are right. You have conflicting goals right now. Lose fat=calorie deficit, gain strength (and muscle size)=calorie surplus or at least maitainence. You might see some small strength gains but in the long run its hard to do both.

    That's where bulk/cut cycles come in. You eat a calorie surplus to gain muscle then go into a deficit to shed the fat gained from your bulk.

    If your primary focus right now is weight loss then your goal should be to try to retain as much muscle as possible. Once you've hit the bf % you want then you should go for size.

    The lifting you do will be pretty similar when you're trying to gain muscle and trying to retain it. What I'm really trying to say is don't except huge muscle gains and fat loss at the same time.

    I'm definitely gaining strength while losing weight. I do 60 degree pushups every other day and do one more each time. My core is stronger - I can now do yoga postures requiring core strength that I couldn't before. My plank and side plank have also improved, as have my Sun and Moon Salutations. In addition to being able to hold postures longer, I'm no longer doing what I affectionately call the Chaturanga Belly Flop.

    As for muscle size, I'm not paying attention to that so can't speak to it. Being stronger for yoga and swimming was and is my goal.
  • cherryblossombabe
    cherryblossombabe Posts: 113 Member
    @tillerstouch
    I'm totally with you now.. So basically my goal while losing weight should be to maintain my current muscles and to strengthen them?

    Then when I reach my goal bf % that's when I can start to bulk and lift heavy to gain muscle size? Then cut to see those developed muscles?

    Thanks for the help guys.
  • tillerstouch
    tillerstouch Posts: 608 Member
    kshama2001 wrote: »

    I'm definitely gaining strength while losing weight. I do 60 degree pushups every other day and do one more each time. My core is stronger - I can now do yoga postures requiring core strength that I couldn't before. My plank and side plank have also improved, as have my Sun and Moon Salutations. In addition to being able to hold postures longer, I'm no longer doing what I affectionately call the Chaturanga Belly Flop.

    As for muscle size, I'm not paying attention to that so can't speak to it. Being stronger for yoga and swimming was and is my goal.

    More likely you're retaining muscle and as you drop weight it feels like you're getting stronger. I mean at the end of my cut I had lost 20 pounds and pull ups felt super easy. It wasn't because my back was stronger though it was because I was lifting up less weight.

    You can't get a good grasp on your strength while doing body weight exercises because as you drop weight the exercise get easier (assuming you retain muscle).

    and @cherryblossombabe thats exactly right. And you may see some strength gains while losing weight but they likely won't be too dramatic. I recommend a slow bulk and cut though only adding/getting rid of a couple hundred calories. Also for muscle building macros are important. Make sure to find a good lifting program you can stick to and one that works all your muscle groups.

  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    Another idea-- register at livefitrevolution.org, buy one heavy kettlebell and start a program there. Good luck!
  • cherryblossombabe
    cherryblossombabe Posts: 113 Member
    Thanks everyone

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