Strength training

It depends on your goal. If you want to build muscle (remember, you won't get buff like bodybuilding women...they use roids), you need to eat an excess in calories. However, if you still want to lose some weight, I'd up your calories to "maintain" and see how that works for you. Those extra calories should be lean protein.

Never train the same body part two days in a row, with strength training your muscles need time to restore.

If your goal is to lose weight I would not change your caloric intake however I would incorporate a low calorie, zero carb, zero fat whey protein isolate into your nutrition immediately after or before 30 minutes expire after your strength training workouts.

Attempt to incorporate more lean protein meats into your diet without change to your caloric intake if you are attempting to lose weight. (Be careful with Tuna, no more than 10oz. per week)

Since you are beginning to strength train, assuming you are continuing with other training (cardio and etc.) I'd incorporate vitamin B12 into your diet for increased energy.

Never train the same body part two days in a row, with strength training your muscles need time to restore.

If your goal is to lose weight I would not change your caloric intake however I would incorporate a low calorie, zero carb, zero fat whey protein isolate into your nutrition immediately after or before 30 minutes expire after your strength training workouts.

Attempt to incorporate more lean protein meats into your diet without change to your caloric intake if you are attempting to lose weight. (Be careful with Tuna, no more than 10oz. per week)

Since you are beginning to strength train, assuming you are continuing with other training (cardio and etc.) I'd incorporate vitamin B12 into your diet for increased energy.

Those are some really good tips man! thanks

I want to know if I should change anything like my calories?

No need to change calories. Anaerobics (strength training) is time efficient and you won't consume many calories doing it compared to steady-state aerobics (cardio) which wastes huge amounts of energy.

How many days out of the week should I do it?

• Create a list of achievable and realistic goals.
• Plan your workouts to achieve those goals.
• Do one set per exercise.
• Do 2-3 different exercises per muscle group per workout.
• Do each muscle group no more than once per week.
• Time each exercise with a stop watch (don't count reps).
• Keep a diary of each exercise you perform, the resistance, and the time the muscle is under load (set duration in seconds).
• Keep the set duration between 45-90 seconds by increasing the resistance as you become stronger.
• Slowly (over a period of months to prevent next day soreness) increase intensity and work toward maximum muscle burn and total muscle failure in each exercise.
• If you need to conserve time and/or energy, split your system 2-4 ways. For example, upper body/lower body/core or push/pull/legs/core,,,etc doing each split on a different day.
• Do your aerobics (cardio), sports, cycling, hiking, etc on off days when you're not training anaerobically.
• Try to keep your rests to about 2 minutes between sets.
• Never take supplements without a doctor's recommendation
• Don't engage in socializing or wasting time while training. Keep your focus.
• Use good form to prevent injury and ensure workout to workout consistency. Watch this video to see good form --> http://www.youtube.com/watch?v=FVhhbC51_3k&feature=related


Good luck and good health!!

♠

Buy this book and study it. --> http://www.bodybyscience.net/home.html/?page_id=18

i lift 3 days a week. and i dont really change my calories, but i do take an amino acid supplement on lifting days.

How many days out of the week should I do it?

• Do one set per exercise.
• Do 2-3 different exercises per muscle group per workout.

Uh oh... I have been working all my muscle groups 3 times a week (Tues, Thurs & Sat). Is this just completely wrong? Does anyone else do this?

No its not completely wrong if you're seeing results. You're giving yourself a day off in between full body workouts, so you're giving yourself time to recover.

To OP, remember, sometimes less is more. You don't have to go into the gym and do 25 sets a workout, if you do compound exercises (bench press, squats, deadlifts, rows) you can go in and do 10-15 sets and get great results.

I've been strength training for a few months and I didn't change my calories much, except I usually eat back (the small number of) calories I burn in a weights session. I did change my macros to 40/40/20 carbs/protein/fat though. I don't usually hit it, but it's the goal.

I'm not near my goal weight or what I was 10 years ago, but I feel like body composition has really improved. The one bit of advice I got a little late was to start small with just one or two simple full body sessions a week. Apparently when you're new this will give huge benefits and then when you start to hit a plateau it's really easy to shock your body by adding exercises, breaking it up into body parts etc.

Good luck. I bet you love it, it's addictive!

All of the above seems ok to me.

Regarding leanring the lifts...forget youtube and the failweb...go and see a real strength coach. It wont cost you must, and they will be MORE than happy to help you out!!!

Seriously.