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Need strength training advice



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BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
2/2/13 10:57 P

My YMCA offers a free program and program show (plus a check in) every 6 weeks. Ask the receptionist. The personal trainer wants you to buy PT sessions because they get some of the money so they are likely to recommend PT, but the receptionist gains nothing from either option.



EKING23
SparkPoints: (345)
Fitness Minutes: (305)
Posts: 15
2/2/13 9:05 P

Using the free weights at the gym would definitely need some coaching if you have never done it before. Most gyms offer free trials of personal training sessions - or at least heavily discounted. Try asking the gym manager instead of a personal trainer.

If you are new to resistance training you can start with the fixed resistance machines. These have clear instructions on them, and only go in the one direction so you can't really go wrong. They are great for building up a base level of strength and muscle tone. The gym have. Duty of care to make sure you know how to use the equipment, so feel free to ask them to help you - you obviously just got one of the PTs who was desperate for a sale!!

I'd never let anyone use anything without proper instruction - regardless of being paid. Your safety should be their priority.

There are also plenty of instructional videos on YouTube that I have used with my clients and learnt from myself.

Hope this helps

Eli



TACDGB
Posts: 6,026
2/2/13 3:55 P

bodybuilding.com has videos to help you. Informational articles to help too.



PFERD_FAN
Posts: 31
2/1/13 9:50 P

I'm with BrewMasterBill on the "Starting Strength" recommendation. It's a very detailed book with info about how to correctly do lifts and how to plan your workout. I love it.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/1/13 9:36 P

While I'm a big proponent of body recomposition using barbell training, the increase in BMR you state is not conclusive in studies.

"Anaerobic exercise such as weight lifting builds additional muscle mass. Muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR.[15] However, the actual effect on BMR is controversial and difficult to enumerate. Various studies[16][17] suggest that the resting metabolic rate of trained muscle is around 55kJ per kilogram, per day. Even a substantial increase in muscle mass, say 5 kg, would make only a minor impact on BMR."

see:

en.wikipedia.org/wiki/Basal_metabolic_rate




JCWIAKALA
Posts: 347
2/1/13 9:15 P

YouTube! Or you can check out some fitness magazines from the library. And here's one of my personal favorites, pick up some moves by watching others at the gym. Also my gym offered members a free personal training session, so keep your eyes peeled. Also, sometimes there are groupon deals.

Here's some added incentive that worked for me. One lb of muscle burns 50 calories more per day than a lb of fat. 10 lbs of muscle burns 500 calories more per day. 500 x 7 days in a week is the magic number 3500 calories burned a week. At rest. So building muscle will greatly aid your weight loss.

Keep in mind the average woman will build muscle at about the rate of 1 lb per month. So this isn't gonna happen overnight.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/1/13 9:07 P

I also recommend Starting Strength. The Kindle edition is 10 bucks. New Rules of Lifting for Women is also good.

Edited by: BREWMASTERBILL at: 2/1/2013 (21:07)


SERGEANTMAJOR
Posts: 6,399
2/1/13 7:55 P


Get your hands on a copy of either "Body for Life" or"The New Rules of Lifting for Women" to educate yourself as to the benefits of strength training and how to strength train. Both come with lucid explanations and pictures of all the exercises and have sample training programmes.

Doing lots of cardio is fine if you enjoy it but it is the least beneficial form of exercise for fat loss, strength training ranks before it. With a proper strength programme you can minimize the amount of time you need to obtain the benefits of cardio.

For a support group of women serious about fat loss and getting fit check out the Spark team, F.I.T. Females in Training.




GINNYOK
SparkPoints: (3,312)
Fitness Minutes: (12,253)
Posts: 14
2/1/13 7:28 P

Hey all. I have a question about adding more of a strength training component to my workout schedule. I'm doing lots of cardio, and I enjoy what I'm doing, so that's easy for me to keep up with. I know I need to add more strength training, but, I'm just kind of lost when it comes to adding that in.

I do group exercises at the YMCA and I generally do three classes per week that have at least some strength component to them, two boot camp classes and one called sets and reps. But, I'd like to start doing some strength work on the gym floor on my own. The problem is, I'm totally confused about what all the machines and weight options are, which ones I should be using, how many sets/reps to do, how often to do them, etc. I tried asking the guy at the desk, but he just suggested I pay the $75 for the personal trainer session so someone can go over it all with me and outline a program. But, that just isn't an option financially right now. So, does anyone have any suggestions about how to get started or where I can find information that's straightforward and easy to comprehend?

Thanks in advance!



 
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