I need some exercise guidance
Geekyfatgirl
Posts: 164 Member
Hey everyone! I've debated back and forth about making this post and I realize I have delayed long enough. My health and fitness is in Turmoil and I need to do something about it ASAP. I once lost 60lbs here on MFP, and was in a really good place, but then stress came in, I got unhappy and a lot has changed in my life where I lost sight of my goals and ended up gaining it all back and then some. At this present moment I'm the heaviest I've ever been, and this is not acceptable.
I know my eating habit has to change, and for me, that's not where I'm currently struggling on. I need to be more active, I need to get up and move and start working out, but I don't know where to start.
I've done some walks where I walk/jog/walk, and that's fine, I can set my own pace and progress from there, but when it comes to actual exercises, I'm lost. I go to the gym and I'm immediately overwhelmed by machines, weights, and I've no idea what I'm doing. I just pick up some weights and move, but I don't know how many sets, and reps I should be doing.
I realize that for me, I work BEST when I have guidance, or a plan, or something that can give me a formula to work with. I had a friend who would make work out plans for me because she had been working out for a long time and knew what to do, but she'd never explain to me how she knew how many sets, what exercises to do, or anything like that. When I'd ask her for more info so I can start my own, she never answered back, and then stopped helping me. I turned to the internet to try and get some ideas, but again, I was completely overwhelmed with "Don't do these, do these!" and "Do 20 reps of this one exercise every day!"
Here's what I do know. I know I need some cardio mixed in with weight/resistance training. Cardio isn't the issue, almost anything I do can give me good cardio. I understand that after a while, you're body will get used to the workout, so changing reps/weight/targeted muscle will help push through plateaus!
What I would like to know is if anyone has found a good guide or program (preferably on the inexpensive side) that has worked for them? Is there a certain formula to know how many reps, sets, and exercises to do? Any form of information is helpful at this point, if there is an app that helps you, or some online sheet, anything! All insight is appreciated! I'm desperate because I need to do something to get myself out of this funk and my anxiety about not knowing what to do when it comes to working out is holding me back.
Thanks for any input!
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Replies
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What you do in the gym really depends on what your particular goals are. If you're just looking to incorporate some resistance training into your day (which is good and important, especially for women), you will probably want a program that works your entire body. There are different ways to structure your program and there really are no wrong answers as long as you're not hurting yourself (observing proper form, choosing appropriate resistance, resting and fueling your body properly).
I think you would probably have an easier time with a "full-body split," meaning you do the same workout every time, however many times per week you do it. 3 days a week is pretty standard, so you have at least one and sometimes two rest days between each workout. (Other kinds of "split" include upper-lower, where you do upper body on one day and lower body on another; and push-pull-legs, where you do upper-body pushing exercises on one day, upper-body pulling exercises on another, and leg exercises on a third.)
I have a little chart I made to randomly generate full-body workouts for myself that I'm happy to share here. Pick one exercise from each list to generate a workout that consists of five movements. Then do three sets of each movement, plus a few warmup sets to figure out your working weight. I roll dice to pick randomly, you can do that or pick and choose however you like. If you don't have access to a trainer to show you how to do something, Youtube is chock-full of short exercise videos that are just a person demonstrating a thing, easy to find if you Google the name of the exercise.
I do one warmup set at minimum resistance (no added weight or the smallest/lowest possible setting), one at maybe half to two-thirds of my working weight, then get into my working sets. The warmup sets vary in terms of reps. They are for figuring out positioning (does my stance need to be wider/narrower, do my knees feel OK like this, do I need to adjust my grip, what are my wrists/back/hips doing) and practicing the movement, and for gauging how heavy my working sets will be. How many reps you do is up to you; around 8-12 is a good range to work in. If you can't manage 8 good reps, go a little lighter; if you blow past 12 like it's nothing, go a little heavier. You should be able to finish the third set with confidence, not just barely eke out those last few reps and risk your form, especially if you're working with free weights. I can't tell you exactly how much weight to move for how many reps, that's going to involve trial-and-error and practice and paying attention to your body, but it's always better to err on the side of working with a weight that is too light so as to minimize risk of injury. I use Google Sheets on my phone to keep track of what I do in the gym so I remember for next time, and I'll make notes if something's too hard/easy.
Hip-Hinge Movements- Conventional Barbell Deadlift
- Sumo Deadlift
- Barbell Romanian Deadlift
- Good Morning, standing
- Dumbbell Romanian Deadlift
- Back Extension
- Kettlebell Swing
- Good Morning, seated
- Single-leg Romanian Deadlift
- Hip Thrust
Knee-Hinge Movements- Back Squat
- Front Squat
- Pause Squat
- Box Squat
- Barbell Split Squat
- Goblet Squat
- Front-Rack Reverse Lunge
- Bulgarian Split Squat
- Dumbbell Squat Thrust
- Wall Sit
Back/Pull Movements- Bent-over Barbell Row
- Underhand EZ Bar Row
- Pull-up (with assist)
- Chin-up (with assist)
- Lat Pulldown
- Seated Cable Row
- One-handed Dumbbell Row
- Inverted Row
- Face Pull
- Chest-Supported Dumbbell Row
Chest/Push Movements- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Overhead Press (standing)
- Dumbbell Bench Press
- Dumbbell Incline Bench Press
- Dumbbell Overhead Press (seated)
- Triceps Dip (with assist)
- Triceps Kickback
- Triceps Cable Pushdown
- Skullcrusher
Abdominal Movements- Plank
- Side Plank
- Bear Crawl
- Farmer Carry
- Leg Raise
- Reverse Crunch
- Pallof Press Kneeling
- Dead Bug
- Bird-Dog
- Superman
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I really like The New Rules of Lifting for Women. It's a great book with weekly lifting plans.2
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I have found that the best thing that works for me is group training classes. It can be a bit more expensive that a traditional gym experience but it has been the only thing to keep me motivated and feel a bit accountable as well. When it was up to just me to go lift weights I wouldn't go and I would feel like I was just wandering around, even when I had a plan. I would also talk myself out of doing some of the lifts or skip the cardio session, etc.
In a group training atmosphere I just show up and do the WOD that is already planned out. I am also a lot less likely to stop halfway and go home (pretty much zero chance of that happening unless I get sick or hurt)!
So if it is within your budget, I would give it a try!2 -
Honesty, thank you all for your insight! There's a lot of good and helpful info that might help me put a regimen together and keep track of things. At the moment I'm trying to avoid groups and do things solo, but I definitely see the benefit to being kept accountable! I'll try and make some sheets myself!1
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Best of luck to you! I hope you hit on a routine that works for you and that makes you feel good. I f***ing LOVE being strong and getting stronger - I still definitely have excess body fat that I'm working to lose (and that work is mostly being done in the kitchen), but I also know that under that excess fat is some very good and functional muscle that I'm proud of even if no one can see it yet. But some of it you can see already! Of course one can't spot-reduce, but a combo of all-over fat loss and lower-body-focused resistance training last year has given me some incredible legs. From the hips down I look good as hell, LMAO. I'm shifting focus to incorporate more upper-body and ab work this year, but still doing a little something to maintain what I've got going on legs-wise.2
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I like bodyweight workouts. There are a few nice progressive ones out there where you don't really need any stuff other than some creativity. The Reddit Recommended Routine is a bit more reading but very flexible, convict conditioning or aworkoutroutine are other options.
For running I also like regular programmes. My Garmin watch has the choice of three coaches, and I'm currently doing an untimed 10k programme, but there are also 5k programmes. And with or without fitness watch, a C25K programme is always a possibility for getting into running.1 -
goal06082021 wrote: »Best of luck to you! I hope you hit on a routine that works for you and that makes you feel good. I f***ing LOVE being strong and getting stronger - I still definitely have excess body fat that I'm working to lose (and that work is mostly being done in the kitchen), but I also know that under that excess fat is some very good and functional muscle that I'm proud of even if no one can see it yet. But some of it you can see already! Of course one can't spot-reduce, but a combo of all-over fat loss and lower-body-focused resistance training last year has given me some incredible legs. From the hips down I look good as hell, LMAO. I'm shifting focus to incorporate more upper-body and ab work this year, but still doing a little something to maintain what I've got going on legs-wise.
excellent!! That sounds amazing to hear! I know my body is stronger than I give it credit for, so being able to see gains in just feeling better and stronger is something I truly look forward to. I'm excited to hear that it's been working out well for you and it sounds like you've made some incredible milestones! Thank you so much for the inspiration and knowledge. I hope your journey continues on strong!0 -
I like bodyweight workouts. There are a few nice progressive ones out there where you don't really need any stuff other than some creativity. The Reddit Recommended Routine is a bit more reading but very flexible, convict conditioning or aworkoutroutine are other options.
For running I also like regular programmes. My Garmin watch has the choice of three coaches, and I'm currently doing an untimed 10k programme, but there are also 5k programmes. And with or without fitness watch, a C25K programme is always a possibility for getting into running.
awesome! I Need to practice running some more. This time 2 years ago I ran my second half marathon and I've always been proud of that. I didn't do it for time, just completion. I'd love to get into running a bit more regularly because I feel really good when I'm out there. I've got a couple of running coaches that are helping me get by.
At the moment, I'm trying to focus on getting myself into a steady work out routine that incorporates both body weight and resistance/strength training. I've just always been so overwhelmed every time I look at the weights without knowing where or how to start. Other than "Pick it up and move it around." lol!2 -
This thread lists a bunch of strength programs that others here have found helpful:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Despite the title, it does include some bodyweight programs that require minimal or no equipment, not just lifting as such.1 -
If you like working out solo, and like guidance, what about following someone on YouTube? I can give you a couple trainers that all you have to do is whatever they post each day or follow their schedule/calendar and do the workouts in their channel.
Sydney Cummings
Cdornerfitness
Growingannanas
Pahla B (not a real schedule, but totally fine for beginners)4 -
Does your gym offer a "welcome session" with a trainer to help get you started? A lot of gyms, especially when you first join, will give you a tour and even show you how to use all the machines. Some will even help you create a routine based upon your goals and what type of equipment you prefer. Might be worth looking into since you are already a member? They might have a fee for one "session" with a trainer to get you started, but then you can go it alone from there.
Just a thought... Good luck!3 -
You lost 80lbs before - What did you do then?2
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I'm going to suggest something I should have done when I first started going to the gym. I did exactly what you did, then spent months researching online, trying to learn before finally getting somewhere. At this point I was over a year in and still didn't feel like I know how to use half the equipment in the gym properly.
The solution was a personal trainer. I asked the gym manager to recommend a trainer that can help me work out a program and show me how to do it. It only took me 3 sessions with the trainer. After that, I felt far more confident and could understand the terminology I was reading online.
I kick myself thinking that I could have saved myself a year of lost productivity, but it was the path I went through to get me where I am now.
So that's my suggestion. Get a trainer to work out a program for you. Make sure you tell them that you aren't looking for ongoing training, just help to get you started so you feel more confident using the equipment and you're using it the right way.3 -
Hi, I agree with the above post, a personal trainer is exactly what I needed, but it does get expensive. I downloaded an app called Full Fitness, it has different workouts (arms, legs, etc.) and illustrations of how to do each exercise w/equipment , tells you how many reps to do, etc, has stretching exercises too. It’s easy to follow and only like $5.2
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I agree as well with hiring a trainer. You only need a session or two. Explain to them your goals. They can map out a routine for you while showing you proper form. Proper form is the most important thing to know. It is easy to hurt yourself if you do not know how to do an exercise correctly and that can be a very simple move.
I hired a trainer when I first started working out and it was the best money I have spent. That was over ten years ago. Every now and then I will hire a trainer to introduce me to a new routine. I have so many exercises in my tool box now and that makes working out all the better because I have variety.1 -
There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.4 -
In some places, group classes exist: I took one through the local adult ed from the school system, but it wasn't the only one available here then.
I'm not talking about a group workout, where there's a room full of people all doing the same thing at the same time. I'm talking about an actual class. Instructor was a competitive power lifter, but the class was more general strength training than just those lifts.
It started with instructions on how to do a small number of basic lifts or machines, with personal attention. We could each do a mini-circuit of those exercises quite soon, with the instructor going around to provide individual corrections while all of us were doing varied exercises. He gave us a basic progression pattern to use, showed us how to keep notes.
After that start, each class session would start with him introducing one or two new exercises we could add to our circuit. Then he'd circulate, answering questions and offering suggestions individually. If there was something he thought would help the whole class, he'd call our attention and talk to the group briefly.
Later in the multi-week session, the lecture part included some information about different types of progressions for different goals, how to vary routines over time, how to benchmark progress, etc. In the individual supervised workout time, he'd help people with their individual questions about their routines or anything they wanted to ask, really.
It was way less expensive than a personal trainer, but IMO nearly as helpful. Form was taught, form was corrected individually, etc. There was not as much individual attention as a one-on-one trainer, of course, but he was good about giving individual attention. It seemed like he'd keep a broad eye on the whole group as he was walking around, go to people who were using worrisome form, struggling, or whatever; if none of that happening, he'd just visit us in turns. One could keep signing up for new sessions of that class to learn more, or sign up for times when he'd be in the gym to supervise/answer questions, but not actively teaching a structured syllabus.
Maybe there's something like that in your area?0 -
mikemangovski76 wrote: »I'm going to suggest something I should have done when I first started going to the gym. I did exactly what you did, then spent months researching online, trying to learn before finally getting somewhere. At this point I was over a year in and still didn't feel like I know how to use half the equipment in the gym properly.
The solution was a personal trainer. I asked the gym manager to recommend a trainer that can help me work out a program and show me how to do it. It only took me 3 sessions with the trainer. After that, I felt far more confident and could understand the terminology I was reading online.
I kick myself thinking that I could have saved myself a year of lost productivity, but it was the path I went through to get me where I am now.
So that's my suggestion. Get a trainer to work out a program for you. Make sure you tell them that you aren't looking for ongoing training, just help to get you started so you feel more confident using the equipment and you're using it the right way.
Cosigning the suggestion to get a personal trainer. Every gym I've ever joined (and there have been many, as I used to move a lot) offered 1-3 sessions for free upon joining. If your gym had this but you never took advantage of it, perhaps it is not too late.
A more economical option is small group workshops with a trainer. As another poster said, this are instructional, not group workouts. My gyms have offered this for free or super cheap. I've found them to be a great investment.
I hear that you don't want to be around a lot of people. I get this - I haven't even been in a gym for the duration. You could find out how sparsely attended trainer classes are these days.0 -
@ecjim asked an important question: what did you do when you last lost weight?
I would expand to point out that you are the best expert on you that will ever exist (not that you can't get even better). Assess your goals, your strengths, your weaknesses. What resources can you afford? Choices are doctors, nutritionists, personal trainers, exercise class leaders (small and big group trainers, at home training, like Peloton), life coaches, and psychologists. Who are you willing to listen to? Who are you willing to pay out of pocket? How much are you willing to pay?
For people that don't go to the gym currently: you don't have to. Certainly not to lose weight, but also not to keep reasonably fit. As you point out, walking and running are great. There are lots of home workouts on YouTube plus a huge range of home exercise equipment with at-home training (e.g., Peloton and the like).
Best of luck!1 -
You lost 80lbs before - What did you do then?
I actually played a game on the Xbox 360 called “Your shape fitness” which had work out programs and such, along with playing the Zumba games. I never wrote down the exercises I did, because it was just a fun game that had me moving and losing weight. I no longer have my 360 anymore, otherwise, I’d probably would have tried getting back into that.
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kshama2001 wrote: »mikemangovski76 wrote: »I'm going to suggest something I should have done when I first started going to the gym. I did exactly what you did, then spent months researching online, trying to learn before finally getting somewhere. At this point I was over a year in and still didn't feel like I know how to use half the equipment in the gym properly.
The solution was a personal trainer. I asked the gym manager to recommend a trainer that can help me work out a program and show me how to do it. It only took me 3 sessions with the trainer. After that, I felt far more confident and could understand the terminology I was reading online.
I kick myself thinking that I could have saved myself a year of lost productivity, but it was the path I went through to get me where I am now.
So that's my suggestion. Get a trainer to work out a program for you. Make sure you tell them that you aren't looking for ongoing training, just help to get you started so you feel more confident using the equipment and you're using it the right way.
Cosigning the suggestion to get a personal trainer. Every gym I've ever joined (and there have been many, as I used to move a lot) offered 1-3 sessions for free upon joining. If your gym had this but you never took advantage of it, perhaps it is not too late.
A more economical option is small group workshops with a trainer. As another poster said, this are instructional, not group workouts. My gyms have offered this for free or super cheap. I've found them to be a great investment.
I hear that you don't want to be around a lot of people. I get this - I haven't even been in a gym for the duration. You could find out how sparsely attended trainer classes are these days.
I had a personal trainer about a year ago, and unfortunately things got really messy for her and there were somethings really terrible that happened in her life. Currently at the gym I go to (Planet Fitness) I believe they have ‘group training’ there where a trainer will help a small group to do exercises. I might see to it that going back may be something I can benefit from, as I can pay more attention to what we’re doing and modify it for myself. I do not think they cost anything extra, so it might be something to look into! Right now, Covid is hitting hard in my area, so I’ve been reluctant to go out, but I’m hoping that I can get myself started enough that I’ll have a sufficient library and knowledge to take it on my own. =D0 -
Jthanmyfitnesspal wrote: »@ecjim asked an important question: what did you do when you last lost weight?
I would expand to point out that you are the best expert on you that will ever exist (not that you can't get even better). Assess your goals, your strengths, your weaknesses. What resources can you afford? Choices are doctors, nutritionists, personal trainers, exercise class leaders (small and big group trainers, at home training, like Peloton), life coaches, and psychologists. Who are you willing to listen to? Who are you willing to pay out of pocket? How much are you willing to pay?
For people that don't go to the gym currently: you don't have to. Certainly not to lose weight, but also not to keep reasonably fit. As you point out, walking and running are great. There are lots of home workouts on YouTube plus a huge range of home exercise equipment with at-home training (e.g., Peloton and the like).
Best of luck!
I had access to a game that used weights and circuit training, along with doing zumba. I no longer have the game, but I realize that maybe doing weighted circuit training was what really helped, along with tracking what I was eating and eating at a deficit. I think Peloton is a bit too pricey for me at the moment, but from what I’ve been seeing, there are more price friendly ways for me to get started and hit my goals on a budget. I do know and understand that my health is worth more to me, so I do need to invest. I’ll just have to start somewhere and keep moving forward!1 -
cwolfman13 wrote: »There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.
This is really helpful! Switching them up from week to week sounds like it’ll help stave off your body getting complacent. My main goal is to yes lose weight, but also to have more lean muscle, which in the end, is going to help raise my metabolism. I’d like to be leaner, and not bulk, so I understand there’s a different way to train for that, but I still need to gain the muscle regardless! I may sound a bit uninformed, but what is CNS adaptation? I’m imagining that’s more for building strength and muscle correct? Or am I completely wrong?
The information here is really insightful! Thank you!
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DancingMoosie wrote: »If you like working out solo, and like guidance, what about following someone on YouTube? I can give you a couple trainers that all you have to do is whatever they post each day or follow their schedule/calendar and do the workouts in their channel.
Sydney Cummings
Cdornerfitness
Growingannanas
Pahla B (not a real schedule, but totally fine for beginners)
Thank you! I’ll check them out! =D0 -
mikemangovski76 wrote: »I'm going to suggest something I should have done when I first started going to the gym. I did exactly what you did, then spent months researching online, trying to learn before finally getting somewhere. At this point I was over a year in and still didn't feel like I know how to use half the equipment in the gym properly.
The solution was a personal trainer. I asked the gym manager to recommend a trainer that can help me work out a program and show me how to do it. It only took me 3 sessions with the trainer. After that, I felt far more confident and could understand the terminology I was reading online.
I kick myself thinking that I could have saved myself a year of lost productivity, but it was the path I went through to get me where I am now.
So that's my suggestion. Get a trainer to work out a program for you. Make sure you tell them that you aren't looking for ongoing training, just help to get you started so you feel more confident using the equipment and you're using it the right way.
I’m seeing that getting a personal trainer seems to be a very popular and common idea! I believe the gym I go to offers something similar through group training, but asking for a 1 on 1 session or something to get an idea of reps and sets might just be nice to ask for.0 -
Geekyfatgirl wrote: »cwolfman13 wrote: »There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.
This is really helpful! Switching them up from week to week sounds like it’ll help stave off your body getting complacent. My main goal is to yes lose weight, but also to have more lean muscle, which in the end, is going to help raise my metabolism. I’d like to be leaner, and not bulk, so I understand there’s a different way to train for that, but I still need to gain the muscle regardless! I may sound a bit uninformed, but what is CNS adaptation? I’m imagining that’s more for building strength and muscle correct? Or am I completely wrong?
The information here is really insightful! Thank you!
CNS = central nervous system
CNS adaptation is that you get stronger because your body is more efficient at activating your muscles and is better at coordinating the activation of the different muscles (without necessarily increasing muscle mass).
Bulking and getting leaner are a product of your calorie intake, not of the rep range of your exercises. Building muscle and losing fat mass at the same time isn't ideal because building muscle is easiest in a calorie surplus. But it's not impossible for (relative) beginners.
You could try recomposition (maintaining weight while building muscle and losing fat mass) which is a slow process. But I think that's not what you are looking for - you want to lose weight?
Or you could eat at a small deficit and lose weight slowly while strength training (and eating sufficient protein) which would protect the muscle mass you have and hopefully help you build some. The larger your calorie deficit, the less likely you'll build muscle mass.2 -
Geekyfatgirl wrote: »cwolfman13 wrote: »There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.
This is really helpful! Switching them up from week to week sounds like it’ll help stave off your body getting complacent. My main goal is to yes lose weight, but also to have more lean muscle, which in the end, is going to help raise my metabolism. I’d like to be leaner, and not bulk, so I understand there’s a different way to train for that, but I still need to gain the muscle regardless! I may sound a bit uninformed, but what is CNS adaptation? I’m imagining that’s more for building strength and muscle correct? Or am I completely wrong?
The information here is really insightful! Thank you!
CNS = central nervous system
CNS adaptation is that you get stronger because your body is more efficient at activating your muscles and is better at coordinating the activation of the different muscles (without necessarily increasing muscle mass).
Bulking and getting leaner are a product of your calorie intake, not of the rep range of your exercises. Building muscle and losing fat mass at the same time isn't ideal because building muscle is easiest in a calorie surplus. But it's not impossible for (relative) beginners.
You could try recomposition (maintaining weight while building muscle and losing fat mass) which is a slow process. But I think that's not what you are looking for - you want to lose weight?
Or you could eat at a small deficit and lose weight slowly while strength training (and eating sufficient protein) which would protect the muscle mass you have and hopefully help you build some. The larger your calorie deficit, the less likely you'll build muscle mass.
Oh! Thank you for explaining that! Honestly I’ve heard so much information that conflicts everything I’ve known that it’s been hard for me to calculate what my needs are because of it.
Yes, my goal is to lose weight and lean out (lose fat mass). My lifestyle is sedentary, and last I went to try to figure out my macros it set me at 2,349 cals, 52% carbs 25% fat and 23% protein. I’ve been told to lose fat, that I must build more muscle, in order to boost my metabolism that will have me torch more calories during rest, so I need to eat more and lift more.
Granted, I love the idea of being strong, and possibly strengthening my leg muscles for running, but currently the goal is to lose fat. I feel that a lot of this info helps me understand my goals a bit more, and could help me tweak my nutrition and training!!0 -
Geekyfatgirl wrote: »Geekyfatgirl wrote: »cwolfman13 wrote: »There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.
This is really helpful! Switching them up from week to week sounds like it’ll help stave off your body getting complacent. My main goal is to yes lose weight, but also to have more lean muscle, which in the end, is going to help raise my metabolism. I’d like to be leaner, and not bulk, so I understand there’s a different way to train for that, but I still need to gain the muscle regardless! I may sound a bit uninformed, but what is CNS adaptation? I’m imagining that’s more for building strength and muscle correct? Or am I completely wrong?
The information here is really insightful! Thank you!
CNS = central nervous system
CNS adaptation is that you get stronger because your body is more efficient at activating your muscles and is better at coordinating the activation of the different muscles (without necessarily increasing muscle mass).
Bulking and getting leaner are a product of your calorie intake, not of the rep range of your exercises. Building muscle and losing fat mass at the same time isn't ideal because building muscle is easiest in a calorie surplus. But it's not impossible for (relative) beginners.
You could try recomposition (maintaining weight while building muscle and losing fat mass) which is a slow process. But I think that's not what you are looking for - you want to lose weight?
Or you could eat at a small deficit and lose weight slowly while strength training (and eating sufficient protein) which would protect the muscle mass you have and hopefully help you build some. The larger your calorie deficit, the less likely you'll build muscle mass.
Oh! Thank you for explaining that! Honestly I’ve heard so much information that conflicts everything I’ve known that it’s been hard for me to calculate what my needs are because of it.
Yes, my goal is to lose weight and lean out (lose fat mass). My lifestyle is sedentary, and last I went to try to figure out my macros it set me at 2,349 cals, 52% carbs 25% fat and 23% protein. I’ve been told to lose fat, that I must build more muscle, in order to boost my metabolism that will have me torch more calories during rest, so I need to eat more and lift more.
Granted, I love the idea of being strong, and possibly strengthening my leg muscles for running, but currently the goal is to lose fat. I feel that a lot of this info helps me understand my goals a bit more, and could help me tweak my nutrition and training!!
You don't need to eat more if your goal is to lose weight. Eat at a slight caloric deficit and keep lifting progressively. There is no reason to change up your routine once you pick a program. The goal is to get stronger, maintain muscle mass, as you lose fat. Is there a reason you believe that you don't already have muscle mass? It is possible to build a little muscle while losing weight if you are new to lifting and have sufficient fat stores and stimulate the muscle properly(progressive overload). Otherwise, you ostly try to preserve what you have and then build later. I hope that made sense...3 -
The good news is that you don't need to pay anything and you don't even need to lift a single weight to get in shape. You can if you want to, but you absolutely do not need to.
When you have excess weight, you are CONSTANTLY doing weight bearing exercise as long as you are moving. In fact, if you're obese, you're lifting a lot more weight than most people in the gym. All you have to do is move your body as much as you comfortably can.
Seriously, taking a nice long walk if you have excess weight and weak muscles is a significant weight bearing activity that's likely to have more impact on your overall strength and fitness than a 40 minute intense weightlifting workout in the gym.
Now, if you LIKE the gym and really enjoy lifting weights, then do that. Do whatever it is that you enjoy the most and will stick with for hours a week without giving up on it because you've had a tiring day.
Better yet, have a BUNCH of different activities for every energy level and mood you can encounter. Have weight lifting for days you feel motivated to push hard, have a long gentle walk for days you feel stressed and tired, have a pilates video for when you want to lie down for exercise or feel too lazy to leave the house, have an exercise that you can mindlessly do in front of the TV like a smart hula hoop, an exercise that you can do with a friend, a scheduled class that keeps you on a schedule if that would help you, etc, etc.
My husband and I exercise A LOT, not because we have a strict routine, but because we have so many exercise options that there's never a day where we have a reason not to exercise. If I REALLY feel like crap, which happens often because I'm sick and disabled, then I just do my physio exercises, which are very gentle and always make my body feel better. They don't make me ripped, but they're still exercise, I'm still moving my body for an hour that day instead of sitting on my *kitten* for another hour. No matter what, we do *something*, and it's easy, because we're never doing exercise that we don't feel like doing.
If you are out of shape, what you need is to move and to move often. Don't fixate on a prescriptive, specific routine, because that won't always work with your real day to day life, if it did, you probably would have done it by now, and that's why most people do exercise in fits and bursts, and then spend the majority of their time being sedentary.
Identify what normally holds you back from exercise and find creative solutions around it. It doesn't have tp feel hard to be exercise, you just have to keep moving.6 -
DancingMoosie wrote: »Geekyfatgirl wrote: »Geekyfatgirl wrote: »cwolfman13 wrote: »There are a ton of good off the shelf programs out there...none of them are perfect as they have to be catered to the masses rather than individualized like you would get with a trainer, but there are a lot of good programs out there to choose from.
Reps, sets, different splits, etc are all going to be variable depending on what your purpose is. A powerlifter for example is going to have a completely different kind of program than a bodybuilder who is going to have a completely different kind of programming than someone just looking to be fit and obtain a fitness type of physique.
I lift primarily for fitness and my health as I age to preserve muscle mass and bone density, but also for reasonably good aesthetics. I am partial to full body splits that focus largely on compound movements with little in the way of isolation movements. I don't like spending a ton of time in the gym or being there daily as also have other fitness interests. My program looks like this and usually take me around 45 minutes:
Workout A:
Squat - 4 sets x 5-8 reps
Flat Bench - 4 sets x 5-8 reps
Lat pulldown - 4 sets x 10-12 reps
Romanian Deadlift - 4 sets x 10-12 reps
Dumbbell Shoulder Press - 3 sets x 8-10 reps
Face Pull - 3 sets x 10-15 reps
Workout B:
Deadlift - 3 sets x 5-8 reps
Incline Bench - 4 sets x 10-12 reps
Cable Rows - 4 sets 10-12 reps
Hack Squat - 4 sets 10-12 reps
Lateral Raise - 3 sets 10-15 reps
Face Pull - 3 sets x 10-15 reps
I do this 3x per week on non-consecutive days in an A, B, A then B, A, B and so on fashion week to week. I also like this because if I have a busy week and can only make it twice that week, it doesn't really set me back too much. When I am able to do the full number of sets at the highest number of reps I increase the weight which brings me back down to the lower rep range for a particular movement until I work back up to the top again and add more weight, rinse and repeat. This keeps me lifting in different rep ranges and from living in one particular rep range for any movement as I have no reason to specialize.
Typically, lower rep ranges (5-6 reps) triggers more CNS adaptation and strength gains. Middle reps (8-10) are a good combination of strength and hypertrophy. Higher reps (12+) are good for muscular endurance. In regards to general fitness I think they are all important and it is beneficial for the general population to lift in various rep ranges.
This is really helpful! Switching them up from week to week sounds like it’ll help stave off your body getting complacent. My main goal is to yes lose weight, but also to have more lean muscle, which in the end, is going to help raise my metabolism. I’d like to be leaner, and not bulk, so I understand there’s a different way to train for that, but I still need to gain the muscle regardless! I may sound a bit uninformed, but what is CNS adaptation? I’m imagining that’s more for building strength and muscle correct? Or am I completely wrong?
The information here is really insightful! Thank you!
CNS = central nervous system
CNS adaptation is that you get stronger because your body is more efficient at activating your muscles and is better at coordinating the activation of the different muscles (without necessarily increasing muscle mass).
Bulking and getting leaner are a product of your calorie intake, not of the rep range of your exercises. Building muscle and losing fat mass at the same time isn't ideal because building muscle is easiest in a calorie surplus. But it's not impossible for (relative) beginners.
You could try recomposition (maintaining weight while building muscle and losing fat mass) which is a slow process. But I think that's not what you are looking for - you want to lose weight?
Or you could eat at a small deficit and lose weight slowly while strength training (and eating sufficient protein) which would protect the muscle mass you have and hopefully help you build some. The larger your calorie deficit, the less likely you'll build muscle mass.
Oh! Thank you for explaining that! Honestly I’ve heard so much information that conflicts everything I’ve known that it’s been hard for me to calculate what my needs are because of it.
Yes, my goal is to lose weight and lean out (lose fat mass). My lifestyle is sedentary, and last I went to try to figure out my macros it set me at 2,349 cals, 52% carbs 25% fat and 23% protein. I’ve been told to lose fat, that I must build more muscle, in order to boost my metabolism that will have me torch more calories during rest, so I need to eat more and lift more.
Granted, I love the idea of being strong, and possibly strengthening my leg muscles for running, but currently the goal is to lose fat. I feel that a lot of this info helps me understand my goals a bit more, and could help me tweak my nutrition and training!!
You don't need to eat more if your goal is to lose weight. Eat at a slight caloric deficit and keep lifting progressively. There is no reason to change up your routine once you pick a program. The goal is to get stronger, maintain muscle mass, as you lose fat. Is there a reason you believe that you don't already have muscle mass? It is possible to build a little muscle while losing weight if you are new to lifting and have sufficient fat stores and stimulate the muscle properly(progressive overload). Otherwise, you ostly try to preserve what you have and then build later. I hope that made sense...
Oh yeah, I think that makes sense. I used to do some lifting before with a friend who knew what she was doing but never really explained to me at all why we were doing the moves, or why we did some higher reps on one, and lower on the other. It really felt like it was a "just follow me, and you'll be fine." But without knowing the why, it was really hard for me to take what I knew and apply it myself. That was the most frustrating bit of it. However, now, with some knowledge, I feel like I can try and tailor a regime that works for me.
I have 'some' muscle mass but a lot more fat mass than I should have. I'd like to strengthen my core, back and legs, as I would like to run more efficiently, but I absolutely have to lose this fat first. Thankfully I think I have the tools now to figure this out.0
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