Can someone explain 'strength training' to me please...simpl

littledumplings
littledumplings Posts: 223 Member
in Fitness and Exercise
Hi
I've lost 40lbs since November 2011, which I put it down to C25K as well as diet ...Im now on week 7 so running 25 mins three times per week, and I want to keep gong to 10K and eventually my local 1/2 marathon. I'm 43, and have another 40lbs to go. However, whilst I'm seeing weight loss on the scale, I'm also starting to see loose skin and wrinkles. I read a post on FB (CaloreCountingRunnerGirl) who says after 150lb weght loss, 'fill your loose skin with muscle' Whilst I don't want to be a body builder, I do need, and want to be, lean and toned...and sexy ;)

I have a nutrition degree, so I know the ins and outs of metabolism and biochemistry etc, but I have no clue when it comes to sports science/exercise as I have NEVER exercise in my life!

I have a free 12 week membership of the gym starting next Monday, and want to take full advantage, but I only have a one hour slot, 3 times per week. I don't want to waste it on the treadmill as I already run...I feel like I should be concentrating on the weight machines? Is that strength training? or is strength training just lifting free weights? I do the odd exercise DVD with 1kg hand weights

I'm looking for somethng that will tone me up, fill out loose skin (under neck, armpits and thighs - my boobs are a write-off lol!)

Any help will be greatly appreciated as ths exercise lark is all new to me!!

And while I'm here - I want thank you to all on mfp, could not have come ths far wthout you all xx

Replies

  • shaynes14
    shaynes14 Posts: 106 Member
    This should be interesting. You have very similar questions and problems I have, so I look forward to hearing from those who respond!
  • CharityD
    CharityD Posts: 193
    Anything that incorporates weights (free or machines) or resistance would be considered strength training.
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    Using the weight machines is strength training, though using the free weights will get you more bang for your buck. You utilize your core much more with free weights, thereby getting some bonus toning in everything you do. I would highly recommend snagging a trainer at your gym the first day and getting some guidance.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Strength training is using resistance (whether through free weights, machines or bodyweight) on your muscles over time to get stronger.

    It doesn't have to involve free weights, although I would highly recommend them! They have done way more for me than machines as they work the stabilising muscles as well as the main muscle that the exercise would work. The issue with free weights is you have to make sure you have your form down properly to begin with, other than that they are great!!

    Look into beginner programs, I don't follow any myself so I can't give specific advice on them (I make my own program up) but I've heard great things from other women on here about:
    New Rules of Lifting for Women (a book)
    Starting Strength
    Stronglifts 5x5
  • snookumss
    snookumss Posts: 1,451 Member
    Strength training is using resistance (whether through free weights, machines or bodyweight) on your muscles over time to get stronger.

    It doesn't have to involve free weights, although I would highly recommend them! They have done way more for me than machines as they work the stabilising muscles as well as the main muscle that the exercise would work. The issue with free weights is you have to make sure you have your form down properly to begin with, other than that they are great!!

    Look into beginner programs, I don't follow any myself so I can't give specific advice on them (I make my own program up) but I've heard great things from other women on here about:
    New Rules of Lifting for Women (a book)
    Starting Strength
    Stronglifts 5x5


    ^^^^ THIS ^^^^
    This is the best "bang for your buck" since you have a limited period in the gym, although I am positive once you've actually stuck with a good program for 12 weeks... you'll keep going!

    Another great program, Jamie Eason's LiveFit Trainer (available free on bodybuilding.com).
    It has everything written out with videos and everything you'd need without needing something explained by something else. :)
  • ickybella
    ickybella Posts: 1,438 Member
    Ok, so people have already explained it. The programs Heidi has listed are really good. I just thought I'd throw in a couple more. Bodybuilding.com has a lot of 12-week programs which could help you get started. I know a people seem love the Jamie Eason Live Fit Trainer (but she does ask you NOT to do cardio for the first 4 weeks) here: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html. Otherwise, if you want to have a look at all the programs, try this: http://www.bodybuilding.com/ and then Find a Plan, click on your gender, age and goal. Also, don't be afraid of heavy weights. My profile pic is from last June/July when I was lifting heavy weights. I don't think I was too big then. :wink:
  • snookumss
    snookumss Posts: 1,451 Member
    Ok, so people have already explained it. The programs Heidi has listed are really good. I just thought I'd throw in a couple more. Bodybuilding.com has a lot of 12-week programs which could help you get started. I know a people seem love the Jamie Eason Live Fit Trainer (but she does ask you NOT to do cardio for the first 4 weeks) here: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html. Otherwise, if you want to have a look at all the programs, try this: http://www.bodybuilding.com/ and then Find a Plan, click on your gender, age and goal. Also, don't be afraid of heavy weights. My profile pic is from last June/July when I was lifting heavy weights. I don't think I was too big then. :wink:

    I'm assuming the no-cardio thing is for average people not doing any consistent cardio already.

    I think we were writing about that program at the same time! :)
  • Toddrific
    Toddrific Posts: 1,114 Member
    Hmm, i see people mention New Rules of Weightlifting for Women a lot, no clue what it is though.

    As someone said, grab a trainer or some staff the first few times, especially if you are doing free weights.

    Not to be sexist, but women tend to err on the side of light weights. I'd suggest finding a weight that you
    can life 8 to 12 times for 3 sets.

    Depending on your age, your skin will eventually bounce back.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    Machines are like weights with training wheels. You don't want them as a main exercise. Also I don't think strength training will help for anything other than your thighs (I suggest squats and lunges). Also do not attempt to squat if you never done it before. See if your gym gives you a one time trainer thing and ask them about squats and "hopefully" they will teach you correctly.
  • littledumplings
    littledumplings Posts: 223 Member
    Thank you everybody...I wish this was FB so I could 'like' each post! I'll look into the programmes...and I have an induction session with a trainer so I can tell him I'd prefer free weights and see if he (or her) can help me, plus show me how to do squats, deadlifts etc properly. If not, I'll do this 12 week session on machines as a 'taster' and also to build up my gym confidence, then I'll join properly and switch to free weights :)

    Thank you all xx
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    Strength training has been awesome for my whole body. Not just my thighs. My *kitten* is higher and tighter, my back is strong and shapely. My abs are flattening and look good if not yet defined. My neck and shouldrs are beautiful with my clavicle prominent in a lovely way. My arms are awesome, slim and shapely with no underarm wiggle and they jump out and power through a lift when needed.

    My eating isn't on point so I'm sure I'm missing out on some of the results, but the results I have are great. I'm halfway through stage 4 of New Rules of Lifting.

    Don't buy the silliness that weights have limited benefits for girls.

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