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Strength training help?

cindyluu17
cindyluu17 Posts: 61
edited November 2024 in Fitness and Exercise
Ok so I've been trying to lose my postpartum weight since January. With 3.26 mile runs a day x6 days a week (I actually like cardio, but I think I need a change up) plus videos that are cardio/strength training on 3 days I've lost 14 pounds on my own. Now I need some advice. I've tried last few weeks making my running into intervals and even shooting for faster times but my scale doesn't like me. Lol. I've also upped my calories so Im in middle of that now. With seeing so many great successes for the last 20-15 pound loss with strength training I wanna try it. I'm a SAHM so I can't go to gym yet so I'd need to do this at home but I want REAL strength training where I can do heavy lifting but have no clue how to start. Is this even Possible to do this at home? I have some free weights and a bench but nothing else. Any help would be great. Do any strength training people do theirs at home? Successes with it? If I'm about 15 pounds away is this better than cardio or less cardio? Any help would be great :). Thanks in advance!

Replies

  • deekaydee
    deekaydee Posts: 158 Member
    I'm not one for videos so can't comment on those. When I dove into strength training I went with the heavy lifting programs, squats/deadlifts, etc.

    Yes, you can do it at home with the right equipment. I am currently doing the Stronglifts 5X5 program, which I think is a great one for beginners -- only five lifts to learn. To do that one at home, you'd need a barbell & weight plates, a bench, plus a squat rack. I've heard you can buy squat racks on Craigslist for fairly inexpensive but I've never really researched. For the type of lifting I wanted to do, heavy squats were a must, and you really need to have a squat rack to do that. But aside from that, not much equipment is needed.

    I can't help with specifics because I use a gym, but would say for SURE it is possible with just a bit of equipment. Check out the New Rules of Lifting for Women group, I know several women on there do that program from home -- and that one has a lot more lifts, uses dumbbells, etc. so takes a bit more equipment. Even if you don't plan on doing that program, people that do that one from home probably have some good insight for you.
  • Taylerr88
    Taylerr88 Posts: 320 Member
    if you want to run a successful ST program.. look into picking up a

    power rack
    olympic bar
    + weights
  • kdiamond
    kdiamond Posts: 3,329 Member
    You are running too much...you are probably losing a lot of muscle this way.

    If you want to be serious about it, you need to stop doing as much cardio...

    I, along with many others on this board recommend getting the book "The New Rules of Lifting for Women" - you can do everything at home with a set of dumbbells (the ones with plates so you can add weight) and an Olympic bar to add plates to. A bench would be great too, or if you have one of those old step climber things, that would work too.
  • cindyluu17
    cindyluu17 Posts: 61
    Thank u for ur replies! :)... This is the only thing i havent done to lose weight before...Ok I'm gonna check out that new rules for lifting. I never realized how important weight training stuff was or I wouldve had my hubby keep his whole set a long time ago :(... I would slow down on cardio if that's what it takes. I always thought tons of cardio would help me shed but I'm at a stand still :/.. Thank u everyone for your help...
    Oh and hubby just told me new big bulky equipment we don't have space for :(...
  • deekaydee
    deekaydee Posts: 158 Member
    Agree with the poster above....do way less cardio. Also, if you are 15 lbs away from goal, keep a very small deficit -- 250 or so. And realize that the scale may not move as quickly but the results will be better! My scale weight has dropped verrrrry slowly since I've started heavy lifting, but I've seen insane amounts of improvement in the way my body looks in the last couple months.
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