Please could i have some advice about when to introduce strength training.

fairytales75
fairytales75 Posts: 11 Member
edited November 15 in Fitness and Exercise
I am 41 years old, i joined MYP last week hoping to get healthy and lose some weight. I am planning to go on holiday with my daughters in mid June. I was hoping to drop about 36 pounds – I lost 5 pounds last week, so now just 31 pounds. I always find in the first week or two I start a restricting my food and working out, that I have two weeks of good weight loss. I did lose a similar amount of weight about ten years ago using sparkpeople. I know when I lost weight previously that I liked to eat around 1450 calories when I worked out and on days off I ate about 1350 calories. Last week I ate slightly higher calories than that as I was getting used to the new regime. Yesterday I did 45 mins on elliptical with a hill programme, so I must have some sort of fitness, although still a beginner now.
About half way through my last weight loss journey, I started using Turbojam and really enjoyed that. I recall at the time i did some sort of fitness test and found I had hardly any strength. I couldn’t even do one push up… so I started doing Jari Love dvds. I am a home exerciser. I noticed when I was doing strength training that i didn’t lose any weight for a month straight, although I did lose inches off my body. So eventually I was doing a rotation of Turbo Jam and Jari Love dvds. I did get addicted to exercise and really really enjoyed working out daily, always having to make myself have a day off.
I have LOTS of different workout dvds here including, yoga, pilates, cardio ones and some strength ones. Most are more intermediate level though and I am not that. I have an elliptical here and some not very good dumbbells, when I get back into looking after myself I will invest in some decent ones.
When I put in two pounds weight loss into MYP a week, it said I can lose my weight by Mid May, although I know it will probably take me longer that, esp as I get closer to my goal weight. So I would be happy just to get near it, but be toned too.
Really I want to know when do I introduce strength to my routine? As I don’t want to slow my weight loss but I don’t want to not be including it. Would a yoga dvd count towards doing it? I am worried if I am too cardio based that I will burn away the muscle I have, I am more an athletic sort of build with broad shoulders and strong legs and now an unhealthy amount of weight around mostly the centre of me. I seem to tone up quite quickly compared to most people, just my arms and stomach that drive me crazy.
I suppose it is my ignorance about weight training, I just followed a dvd and never really learnt anything other than form. I have seen that you advise ‘strong curves’ i have googled this and found it was a book, but about £20. Is it worth the money for me to get this? Is there a way I can maintain my muscle mass whilst losing weight?
I would really appreciate some advice. Thank you.

Replies

  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I would add weights now.

    Yes, it might slow the scale...but what is really important, the scale, or the measuring tape? When I started at the gym 5 years ago, I was 228lbs, and wore women's size 18 pants and a men's XXL shirt. I'm currently about 197lbs, wear a size 12 or 14 pants (depending on brand and cut) and a men's small shirt (a med or LG in ladies to accommodate the boobs). People regularly think I am closer to 150lb or 160lbs, which is what I weighed the last time I wore these sizes.
  • Unknown
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  • fairytales75
    fairytales75 Posts: 11 Member

    I think inside that i agree with you and know i have to do my strength workouts.

    I will try and do it here in my lounge and dig out my old dusty dvds and dumbbells.
    How many days do you strength train a week?

    You have done really well!!
  • fairytales75
    fairytales75 Posts: 11 Member
    GuitarJerry wrote: »
    The sooner, the better. Today or tomorrow seem like good starting points.

    I will take your advice and do it today :)
  • firef1y72
    firef1y72 Posts: 1,579 Member
    As soon as possible, although I was using the machines, I wish I'd started lifting free weights 6 months before I did. It's slowed my actual weight loss down, but made huge differences to my dress size and body shape. I started with stronglifts 5x5, with my trainer teaching me a new lift a week until I was doing all 5 (I've dropped the row now because I hate it and prefer 1-handed rows) plus a number of accessory lifts depending on which part of my body is on catch up and high intensity cardio classes that incorporate bodyweight and dumbell stength work.
  • fairytales75
    fairytales75 Posts: 11 Member
    firef1y72 wrote: »
    As soon as possible, although I was using the machines, I wish I'd started lifting free weights 6 months before I did. It's slowed my actual weight loss down, but made huge differences to my dress size and body shape. I started with stronglifts 5x5, with my trainer teaching me a new lift a week until I was doing all 5 (I've dropped the row now because I hate it and prefer 1-handed rows) plus a number of accessory lifts depending on which part of my body is on catch up and high intensity cardio classes that incorporate bodyweight and dumbell stength work.

    I had a feeling that i needed to do it straight away, i just knew it would slow down my weight loss. I think my Jari Love dvds say they are advanced... so i will have to wait until i use them. I just googled

    https://stronglifts.com/5x5/


    Thank you for that, i shall use that for my next strength workout. I will do a different dvd now for strength as i will want to read about strong lifts and be ready for next time. How many times a week do you train strength?

  • firef1y72
    firef1y72 Posts: 1,579 Member
    fairytales75 wrote: »


    Thank you for that, i shall use that for my next strength workout. I will do a different dvd now for strength as i will want to read about strong lifts and be ready for next time. How many times a week do you train strength?
    With 2 young children I don't get as much chance to strength train as I would like, but during term time I lift 3x a week. Two of those days are following the 5/3/1 programme (Squat/OHP Tuesday, Bench/Deadlift Thursday) + accessories and the third I alternate between the four lifts and do volume work, lifting lighter weights for 10+ reps for however many sets I can fit in/manage concentrating on form.

  • pondee629
    pondee629 Posts: 2,469 Member
    No time like the present, or, your next session? Unless you believe that you have a very good reason for putting it off.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited January 2017
    Definitely start strength training as soon as you can.

    Strong Curves is excellent, you can check out the templates for free to see if it is something you are interested in before you buy the book (which in my opinion, the best fitness book I have ever purchased in my whole life.)
  • fairytales75
    fairytales75 Posts: 11 Member
    firef1y72 wrote: »
    fairytales75 wrote: »


    Thank you for that, i shall use that for my next strength workout. I will do a different dvd now for strength as i will want to read about strong lifts and be ready for next time. How many times a week do you train strength?
    With 2 young children I don't get as much chance to strength train as I would like, but during term time I lift 3x a week. Two of those days are following the 5/3/1 programme (Squat/OHP Tuesday, Bench/Deadlift Thursday) + accessories and the third I alternate between the four lifts and do volume work, lifting lighter weights for 10+ reps for however many sets I can fit in/manage concentrating on form.

    Thanks for your advice. I know exactly how hard it can be to anything at all with family life. You are doing great!
  • fairytales75
    fairytales75 Posts: 11 Member
    pondee629 wrote: »
    No time like the present, or, your next session? Unless you believe that you have a very good reason for putting it off.

    I shall do it later when i get a chance to work out. I am glad everyone gave me a good kick today about it. Thanks.
  • fairytales75
    fairytales75 Posts: 11 Member
    sardelsa wrote: »
    Definitely start strength training as soon as you can.

    Strong Curves is excellent, you can check out the templates for free to see if it is something you are interested in before you buy the book (which in my opinion, the best fitness book I have ever purchased in my whole life.)

    I am going to get that book now. Thanks for your help.
  • capaul42
    capaul42 Posts: 1,390 Member
    fairytales75 wrote: »
    sardelsa wrote: »
    Definitely start strength training as soon as you can.

    Strong Curves is excellent, you can check out the templates for free to see if it is something you are interested in before you buy the book (which in my opinion, the best fitness book I have ever purchased in my whole life.)

    I am going to get that book now. Thanks for your help.

    So worth if. I have both the electronic and physical copies. E-book was fine for reading but I really needed the physical copy for the workouts. Easier than flipping through the e-copy to look things up.
  • fairytales75
    fairytales75 Posts: 11 Member
    capaul42 wrote: »
    fairytales75 wrote: »
    sardelsa wrote: »
    Definitely start strength training as soon as you can.

    Strong Curves is excellent, you can check out the templates for free to see if it is something you are interested in before you buy the book (which in my opinion, the best fitness book I have ever purchased in my whole life.)

    I am going to get that book now. Thanks for your help.

    So worth if. I have both the electronic and physical copies. E-book was fine for reading but I really needed the physical copy for the workouts. Easier than flipping through the e-copy to look things up.

    I have ordered the physical copy. I thought it might not be as good on kindle, esp as i will want to flick through it. I wish it was here already though, Too used to having instant books :)
  • ercarroll311
    ercarroll311 Posts: 295 Member
    I waited until I was 2/3 of the way to my weight goal to start because I didn't want to slow the scale, but if I had to do it over again, I would've started (small) from the start. It made such a difference in inches and how I looked/felt, as well as my metabolism.

    This book was also helpful for me: https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_3?ie=UTF8&qid=1485191080&sr=8-3&keywords=lifting+women

    Best of luck!
  • fairytales75
    fairytales75 Posts: 11 Member
    ercarroll311 wrote: »
    I waited until I was 2/3 of the way to my weight goal to start because I didn't want to slow the scale, but if I had to do it over again, I would've started (small) from the start. It made such a difference in inches and how I looked/felt, as well as my metabolism.

    This book was also helpful for me: https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_3?ie=UTF8&qid=1485191080&sr=8-3&keywords=lifting+women

    Best of luck!

    I shall have a look at that book too, thanks for the recommendation and advice. More books the better :)
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Add strength now. I started with Jillian Michaels 30 day shred, Denise Austin's 3week boot camp, The Firm super cardio mix, then Jillian Michaels Ripped in 30 and the firm 500 calorie workout. They all incorporate strength with cardio and can be done at home with dumbbells.
  • fairytales75
    fairytales75 Posts: 11 Member
    DancingMoosie wrote: »
    Add strength now. I started with Jillian Michaels 30 day shred, Denise Austin's 3week boot camp, The Firm super cardio mix, then Jillian Michaels Ripped in 30 and the firm 500 calorie workout. They all incorporate strength with cardio and can be done at home with dumbbells.

    I am pretty sure i have a 'firm' dvd here and the '30 Day shred'. Thanks for reminding me and for your help.
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