Advice please - Body Pump and strength training
spritey86
Posts: 70 Member
Advice please!?
I have been calorie counting (again) for a little over a year. At 286lbs i was struggling to move. My knees were a massive problem. So for the last year I have been stationary biking and using elliptical machine. Now at 203lbs and my knees are much better (still not 100% but i can now squat and nearly consistently lunge), so this year i have started doing classes at the gym. I have enjoyed doing circuits and then I decided to try a body pump class. I am hooked! I feel like my body is changing and I am loving lifting. Building muscle and feeling stronger is just an amazing feeling.
My problem - because i am still overweight, i am finding limited information about lifting weights (that seem relevant to my situation). This is mostly because all i can find is information about bulking and cutting. Obviously for a good few months, i will be on a continuous cut (if i have understood what i read correctly) and because of my calorie deficit, this means i cannot effectively build muscle. I have particularly been looking at perks of 'lifting heavy'. Is there anything wrong with me trying this ? Does anybody have a good starting point or suggestions? Should i continue to go to body pump and mixing cardio until I have lost more fat then start a heavy lifting program?
Many thanks for reading and I look forward to seeing replies.
I have been calorie counting (again) for a little over a year. At 286lbs i was struggling to move. My knees were a massive problem. So for the last year I have been stationary biking and using elliptical machine. Now at 203lbs and my knees are much better (still not 100% but i can now squat and nearly consistently lunge), so this year i have started doing classes at the gym. I have enjoyed doing circuits and then I decided to try a body pump class. I am hooked! I feel like my body is changing and I am loving lifting. Building muscle and feeling stronger is just an amazing feeling.
My problem - because i am still overweight, i am finding limited information about lifting weights (that seem relevant to my situation). This is mostly because all i can find is information about bulking and cutting. Obviously for a good few months, i will be on a continuous cut (if i have understood what i read correctly) and because of my calorie deficit, this means i cannot effectively build muscle. I have particularly been looking at perks of 'lifting heavy'. Is there anything wrong with me trying this ? Does anybody have a good starting point or suggestions? Should i continue to go to body pump and mixing cardio until I have lost more fat then start a heavy lifting program?
Many thanks for reading and I look forward to seeing replies.
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Replies
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You can still lift while you're cutting. It helps maintain your muscles while you're losing. You won't see a lot of results while cutting but you will feel the difference. You'll be stronger.0
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Check out StrongLifts 5x5 -- this is a great program that lets you start with just an empty bar and progress upwards as your body gets stronger -- they have an iphone app and lots of online info. regarding the exercises -- lifting heavy things and putting them down again will help tone you as well as assist with weight loss -- also check out taking spin classes or yoga -- either is a great activity that is easy on the knees.0
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What are you trying to accomplish? That is the first thing you need to decide on.0
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Thanks! I have the strong lifts 5x5 app and was set to go with it until i got confused about if this was the right thing to do.
Current goal is that I need to lose fat - basically continue my weight loss but mix it up because cardio is boring me now. I read building muscle helps to raise metabolism and burn more calories. The perks of lifting heavy seem to make it a bit of a no brainer.0 -
I started SL5X5 after getting into lifting through body pump! I waited until I was about 10lbs away from my goal weight because I just didn't have the confidence to enter the weights area at the gym. Now I just regret not having started it sooner so I would say to for it now! There is no reason you can't do it in a deficit (I'm still in a slight deficit in a bid to drop the last few lbs and cut my body fat %) and there is no reason you can't do it if you are still a bit overweight. Start light and concentrate on getting your form perfect and then you'll be amazed how quickly you build up what you can lift. You won't build muscle in a deficit but you can preserve what you have and you'll certainly see the benefits in your body shape. Go for it and good luck!0
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Can never go wrong with lifting weights. Whether you're bulking, cutting, maintaining, recomping lifting is super beneficial and important. I've done the Les Mills Body Pump vids at home but never in a class. It's more of a low weight, really high reps approach which is totally fine. If you'd rather lift heavy the 5 x 5 is excellent for beginners. Me I prefer heavy with lower reps.0
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Thanks for the input guys. Really like lifting and pushing myself - I have found out in the last year that I have a remarkable ability of kicking my own backside. I guess I should just get on with it and see how I get on.
The only problem is.... getting the confidence to go into the 'free weights room' where all the big men grunt. I have been in a few local gyms recently to ask about membership and it is the one constant in each gym. Not a women in sight.1 -
Bodypump is great for beginners- At some point you'll need to move out and into the weight room because of the weight limitations of bodypump.
At this point, I would keep lifting and cutting until you're to your goal weight. I've asked questions on here about bulking/cutting several times, and I always get the responses that bulking isn't something you should attempt if you're overweight.0 -
Can you loose fat, and gain muscle, absolutely. I don't understand why this 5x5 is so popular. Honestly, in your situation, I would do sets of 12-15 reps.0
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Another vote for SL 5X5s! As for walking into the weight room, just go for it! I feel the weight room is the least judge-y part of the whole gym. Most of the people in there are just working on themselves and not worrying about what anyone else is doing.0
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Thanks for your comments. I will do some more research on SL5x5. I am on my own with this and really want to make sure i read up about correct form etc as best i can before i start. Will keep on body pumping until then!0
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I understand your nervousness about going to the weight room, esp. when you are the only female there. Men think they are being discreet but the overt staring that they do make me feel uncomfortable and sometimes I wish they could stop the flirting when all I want to do is finish my workout. Not all men are tactless but the few that do truly make me feel icky. I do a combination of three things to get my strength training done: 1) I keep my headset loud enough so I can tune out the grunting and just concentrate on my workout 2) I go to the gym during off hours (early mornings or late evenings) so the equipment are not occupied (some of the men tend to hog the weights) and 3) I bought weights at home so when I'm not feeling up to going to the gym (esp. during that time of the month) I can pop in my Body Beast DVD or freestyle at home. Strength training is important so do what you need to do. Good luck!0
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For someone new, I don't suggest it. Unless your goal is to purly work on strength, then I see no use in doing 5x5's. In her situation, which is weight loss. I believe she would be better off doing light weight and high reps. Build a good foundation from the start.0 -
For someone new, I don't suggest it. Unless your goal is to purly work on strength, then I see no use in doing 5x5's. In her situation, which is weight loss. I believe she would be better off doing light weight and high reps. Build a good foundation from the start.
MANY people do 5x5's during weight loss. I have before....
Since many are trying to lose weight and starting to lift for the first time (or in the first time in awhile), building muscle really isn't the goal. It's AWESOME to still make progress in strength during that time. That progress helps people stay motivated and moving towards goals.
Have you seen this thread: http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/
Many have used 5x5's.0 -
I also have a weight bench at home, a little boring there but it is always set the way that I want it. As for the gym, I like going to the gym, like the atmosphere, and it does help that there is a variety there also, and I certainly do not mind the noise. If I am staring at you, that means that you look good.
I personally would not do any heavy lifting until I met my goal weight, but that is me. I just believe in working on 1 thing at a time, and I think everyone is different so you will know what is good for you. Goodluck in your quest.0 -
If you enjoy weight lifting and body pump then definitely do it!!!!! and if you do SL5x5 and enjoy it, then do it. i am always on a diet and i always lift. Congrats on losing almost 100 pounds, And don't be afraid to go into the weight room, i'm a big girl and i live in the weight room. sometimes girls focus too much on losing weight and forget about loving their body, Do what makes you feel good. Keep eating at a deficit and the weight will come off, but take care of your body on the journey and have fun. Lift the weights.
i'm kinda shocked there are guys on here telling you not to lift heavy until you get to your goal weight. If you like how lifting makes you feel, then do it.0 -
Can you loose fat, and gain muscle, absolutely. I don't understand why this 5x5 is so popular. Honestly, in your situation, I would do sets of 12-15 reps.
I learned to lift with 5x5. It is a basic progressive program that helped me get into compound lifting.
I think it is a first good step. Then you can progress to other programs for strength or hypertrophy for your goals.0 -
5x5 is a good starting program but some people start it and that's all they ever end up doing. There are so many different exercises that one can do, and 5x5 focuses strictly on compound. It should be used for what it's designed for, as a starter program that opens the door to many other variations of strength/weight training. OP: While you have a lot of weight to loose is the best time to get into a lifting program. That is the perfect time to do a body recomp as you already have the extra energy supply to really build muscle. That what bulking is about, putting a lot of extra calories in your body to support muscle growth. You can just look at it as if you've already done a bulk, now you're in your cut phase while lifting. Don't believe anyone that tells you that you can't build muscle while cutting. I've done it plenty of times. It's not as effective during a cut phase but it is definitely possible. Some of it is genetics, some of it is intensity and some of it is finding a program that works for you.0
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spritey86- I can really relate to your situation. I was introduced to weight training through BodyPump. I started BP in January 2015 doing it 2xweek and have been addicted since! But, about 2 months ago, I started to have the urge to want to lift heavy, which led me to the 5x5 app. I was able to squeeze 3 days of 5x5 into my week while still doing BP and tabata classes for cardio. My goal is like yours - I still have fat that I want to cut. From doing BP, you have already been introduced to squats, deadlifts, bench and overhead presses, and rows- which are what the 5x5 program focuses on. If you feel that you know how to do these exercises with proper form, do not be scared to try 5x5! The Stronglifts website has videos about proper form also. Honestly since beginning 5x5, I love it! I was just like you though - VERY intimidated by the weight room. Just have confidence in what you're doing, and tell yourself that you're not going to let other people ruin your workout! After the first time, you'll be a regular and regret that you didn't start sooner.
Also, if you're looking at gyms - pick one that has more than one squat rack! LOL The Anytime I go to only has one, and it can be annoying sometimes to claim - even at 5 am. Good luck!! 0 -
For someone new, I don't suggest it. Unless your goal is to purly work on strength, then I see no use in doing 5x5's. In her situation, which is weight loss. I believe she would be better off doing light weight and high reps. Build a good foundation from the start.
No - that's actually the wrong thing to do.
Here - read this. http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/0 -
Amazing replies. Really appreciate your time in getting back to me - thanks all. An interesting debate about best way forward and I totally agree with the being able to build muscle in a deficit. It might just be because I am just starting but I have definitely got more muscle than I did 3 weeks ago and have got a lot stronger. I guess progress will slow some time soon.
I need a quick gym fix today. I get gym access free through work so may have a go at SL5x5 today with a bit of cardio after (if i can). The squat rack is always free in there. Loud music and blinkers on is a good way forward by the sounds of it. Will be an interesting experience! Thanks again for the advice.0 -
You can still lift while you're cutting. It helps maintain your muscles while you're losing. You won't see a lot of results while cutting but you will feel the difference. You'll be stronger.
You're so right! I started mfp about 6 weeks ago to cut calories and kose weight. But I also do cardio and the weight machines and find on all of the machines I have increased weights anywhere from 50-100 percent. Admittedly I started out weak, but it is a testimony to building strength while cutting calories.0 -
Yup. I started in January with mfp but didn't really start weights until a few weeks later. I find my strength has increased quite a bit. Even showing some small biceps now that I'm losing some of that fat 0
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update: I ended up using machines to mimic the SL5x5.... that free weights room is just too intimidating
really really don't know how i am meant to even get the courage to step in there. Not even sure what i am scared of. May just sort my membership out and get an induction and force them to show me the equipment. That might get me started? It just means holding off until the end of the month. In the mean time, body pump will keep me motivated!
Thoughts?...0 -
update: I ended up using machines to mimic the SL5x5.... that free weights room is just too intimidating really really don't know how i am meant to even get the courage to step in there. Not even sure what i am scared of. May just sort my membership out and get an induction and force them to show me the equipment. That might get me started? It just means holding off until the end of the month. In the mean time, body pump will keep me motivated!
Thoughts?...
If you do not want to use free weights, it is ok, many people do not use them. At least in the beginning. But, do not try to follow a free weights program using machines. Look for programs based on machines, or dumbbells or bodyweight, or any combination of these, if you are not comfortable with barbells at this point. There are lots of programs out there, spend a little time googling to find something that is designed for the equipment you plan to use. Or ask at the gym, they usually have some generic workouts. They might not be tailored to your needs, but neither is the X or Y program you will read about.0 -
I went into the testosterone zone this morning with my trainer. I will feel more confident to go by myself tomorrow. Getting a staff member to show you the ropes will probably be a good way for you to ease yourself in. Good luck.0
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update: I ended up using machines to mimic the SL5x5.... that free weights room is just too intimidating really really don't know how i am meant to even get the courage to step in there. Not even sure what i am scared of. May just sort my membership out and get an induction and force them to show me the equipment. That might get me started? It just means holding off until the end of the month. In the mean time, body pump will keep me motivated!
Thoughts?...
my thoughts.... i wish the timid girls i see at the gym would just have the courage to step into the weight room, but i know its scary at first. Get someone to help you learn the lifts the right way. If you can't afford a trainer, go home and watch some youtube videos and practice the movements with a broom stick or piece of PVC pipe. then when you go the gym you will have an idea of how it feels to have a bar in your hands. I can pretty much assure you that if you study and practice a few videos at home you will already know more than most of the yahoo guys throwing the iron around in there.0 -
update: I ended up using machines to mimic the SL5x5.... that free weights room is just too intimidating really really don't know how i am meant to even get the courage to step in there. Not even sure what i am scared of. May just sort my membership out and get an induction and force them to show me the equipment. That might get me started? It just means holding off until the end of the month. In the mean time, body pump will keep me motivated!
Thoughts?...
I know it is intimidating... but remember, everyone is so focused on themselves, that they're not really noticing you. Just like you're focused on yourself, you probably didn't give a second thought to what everyone else is doing.
My advice would be to write down or have in your head what exercises you're doing before you go. This cuts down on the wandering around/what should I do today feeling that can make people self conscious.0 -
I also started with a body pump style class and moved into StrongLifts. Love it! There is a really great SL group for women here on MFP (link below). I recommend you join it and spend some time reading through all the source material they have there. Lots of info for beginners and modifications that many people (women specifically) find helpful. And the members are very active, so feel free to start a thread if you have a question. They also have a lot of form demonstration videos you can watch.
You can do the free weights! Don't be afraid! I find at most gyms, the bros aren't actively trying to intimidate the ladies - they're just all caught up in their own awesomeness. They either won't notice you or will respect you for doing the work. I prefer to lift during the gym's slow hours, personally. Not so much to avoid the bros, but because that's when the equipment I need is most likely to be free so I won't have to wait. In the beginning that was a bonus because there wasn't anyone around to "judge" me when I was figuring out my form. Part of the beauty of stronglifts is that you start out with super low weight which allows you to practice your form until it feels right.
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women0
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