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BOR9455 Posts: 52
9/25/12 8:42 A

Everyone should do strength training, even the ladies. The biggest misconception is that women are going to get bulky and huge, something I fight with my wife about on occasion. I helped her set up a strength training routine, where she has shed a lot of weight recently, and she is still worried about bulking up. Believe me, she has maintained her curves, but at the same time she has leaned up and curved herself in the right places.

Machines and resistance bands are a nice start, but I have never built my routines on machines, so I can't offer much advice there. I was a three sport athlete in high school that achieved success because of my lifting. I have a cousin who was a strength and conditioning coach at a D1 football program, and he taught me everything I know with free weights.

Movements that really help you out, squats, lunges, cleans, deadlifts. Upper body lifts are important too. Do things like shoulder press while standing, that works multiple muscle groups, because not only do you have to press out and work your shoulders, you have to maintain your balance and keep your core tight in order to keep from falling over. Push-ups, bench press and pull-ups are part of my routine as well. I also build in lifts to help develop the motions for cleans, upright rows and shrugs are big in strengthening the muscles I need to work on the clean.

All these lifts are a lot for a beginner, you can find someone who will start to demonstrate the basics to you. Remember that you shouldn't worry about the weight you are lifting, but focus on technique and perfect that technique with the lightest weights and as you get stronger, you can gradually add weight, but keep that technique.

BUBBLEJ1 Posts: 2,807
9/25/12 6:15 A

Focusing on one muscle at a time isn't bad, it is just a waste of time, in some peoples opinion. I would rather work all the muscles in 5 minutes than take 60 minutes to work them all individually.

Classes are great, and if they work for you then go for it.

Weight loss may slow when you add in strength training. You will still be losing fat, but not muscle and tissue.

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/25/12 5:53 A

BUBBLE well thank you for the example. I do understand a little better now. The classes Iseem to do both small and large. I don't understand what's wrong with doing the small? The only reason I joined a group setting is because I hadn't a clue about what I should be doing so I figured I better do it under the instruction of a teacher. The same teacher happens to teach zumba that I was going to and she suggested adding weight resistance twicE a week along with the cardio. May have been around the same time weight loss was slowing.


BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/25/12 5:53 A

SCCRSTTR2 no I did not know that they did that for free. Show the machines. I did know about the $150 5 time session which I think I'll do both. Get a lesson on the machines and a 5 session. So I guess I'm supposed to tell them (for the 5 sessions) that I'm interested in full body workout

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/25/12 5:52 A

SCCRSTTR2 no I did not know that they did that for free. Show the machines. I did know about the $150 5 time session which I think I'll do both. Get a lesson on the machines and a 5 session. So I guess I'm supposed to tell them (for the 5 sessions) that I'm interested in full body workout

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/25/12 5:48 A

BUBBLE well thank you for the example. I do understand a little better now. The classes seem to do both small and large. I don't understand what's wrong with doing the small? The only reason I joined a group setting is because I hadn't a clue about what I should be doing so I figured I better do it under the instruction of a teacher. The same teacher happens to teach zumba that I was going to and she suggested adding weight resistance twicE a week along with the cardio. May have been around the same time weight loss was slowing.


Edited by: BLB1980 at: 9/25/2012 (05:53)
BUBBLEJ1 Posts: 2,807
9/25/12 4:44 A

Strength training has helped me so much. I look and feel great.

Full body is where you work all your muscles on one day, instead of splitting into an arm day and then a leg day. Compound exercises work lots of muscle at once. An example is push ups. They work your arms, chest, back, and core. Bicep curls only work the bicep. By working lots of muscles at once you can save yourself heaps of time at the gym!

JOELLEY23 SparkPoints: (22,740)
Fitness Minutes: (18,962)
Posts: 393
9/25/12 12:24 A

Everyone! Strength training is where its at!

SCCRSTTR2 Posts: 18
9/24/12 11:29 P

BLB, If you liked classes and you go the Y I am sure they have one of the follow weight classes
1.) Kettle bells- I highly suggest this especially for beginners the instructors (most of them) take there time and explain the movements but the majority are based on using your full body's momentum and the bell flows naturally. This is also a FANTASTIC BOOTY WORKOUT bc every thrust of your hips every swing almost every movement involves you squeezing your booty.
2.) Les Mills Body Pump. This is a great class and your instructor can help you with modifications if they are necessary. It is an intense cardio workout but it is great!
3.) RIPPED. This one I think is the hardest of all three but it is more cardiocentric but it is good.

Also since you said you work out at the Y take advantage of the staff. They will set you up with a weight training plan and show you how to use the machines. Just ask. EVERY Y DOES THIS FOR FREE. If you want to be adventurous and try the free weights (Which I suggest I was NEVER into fitness until I tried it and I LOVE THEM) Spend the money and get 5 personal training sessions and have the trainer know you are really interested in using free weights (Most trainers get really excited when a woman wants to try it). Usually for the Y 5 30 min sessions only runs around $150. GOOD LUCK!

EMILYDOODLE Posts: 1,678
9/24/12 11:13 P

everyone should do strength training, i do it 3 times a week.

N16351D Posts: 2,349
9/24/12 11:11 P

Everyone should strength train irregardless of age, sex, and physical condition. I did it as a teenager, in college and off and on for the next thirty years. Am consistent with it now.

If starting a program from the beginning, get some advice and direction from fitness trainer. Might be a good idea to get a physical with physician before starting a new program.

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/24/12 11:05 P

wow seems like a lot to remember. I have no idea what full body compound means. I think I'd be better off hiring a trainer who knows all about this? If you don't use free weights or bands, then what do you use? The classes I was attending used those and other things like core ball and body bars. Large group and small group muscles? Which is which?

SERGEANTMAJOR Posts: 6,412
9/24/12 8:09 P

In accordance with the previous posts every one should do it since it is second only to nutrition (diet) in importance to fat loss, cardio is the least important part of the trifecta.

Change your strength programme to individual workouts three alternate days a week and only do two cardio sessions on the non strength training days. Do only full body and compound movement exercises for no more than 8 to 10 repetitions per set. Exercise large or multiple muscle groups in each set and no small muscle group exercises. Use free weights or resistance bands with machines a last choice. Lose the scale and use measurements as your success trackers.

Edited by: SERGEANTMAJOR at: 9/24/2012 (20:13)
BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/24/12 4:08 P

KAPE - thank you

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/24/12 4:08 P

MPLANE. I did not know this at all. I have been having some issues with weight loss A LOT lately. Actually since Feb/March of this year. I started off good. 2 yrs ago my weight was a whopping 350lbs and I got down to I think maybe 275 before I started doing strength training? Well I can't exactly remember the weight I was but I know I had lost quite a bit before I even knew what strength training was but I did start to incorporate it into my exercise routine trying for 2 times a week 30 min each session at my local Y under the instruction of a teacher in a group class setting. All I had ever done before was cardio. Anyway, I did manage to lose more weight and get down to 231 and all of sudden the weight loss stopped. I am 5'3 so I am no where near "ideal" weight. Today I weigh 245lbs. and now I'm just like in a rut and don't really know where to go from here. what to do to get back on track.

KAPELAKIN Posts: 1,971
9/24/12 3:58 P

Everyone should do it. It will help you retain muscle as you lose fat, otherwise, your body may catabolize muscle it doesnt "need" as a way of dealing with a calorie deficit.

MPLANE37 SparkPoints: (65,104)
Fitness Minutes: (35,097)
Posts: 2,166
9/24/12 3:55 P

The big problem with caloric deficiency for extended periods of time in a continuous manner (like many months) to lose the fat is that there is inevitable muscle loss too. If you lose 60lbs and a quarter of it is muscle, then effectively you would have lost only 45lbs of fat along with 15lbs of muscle.

You might think, so what? But the problem is, losing muscle reduces your basal metabolic rate, and if you lose large enough muscle (like 15-20lbs or more), you will find yourself unable to lose any more fat to reach a normal body fat % at some point along the way. So, if you want to reach a normal body fat %, which must be the real goal of any weight loss effort, you need to keep your muscles.

You can only keep your muscles at a caloric deficiency if you do strength training.

BLB1980 SparkPoints: (285)
Fitness Minutes: (135)
Posts: 74
9/24/12 3:47 P

Can anyone do strength training or is this for pepole who are already in shape? I've heard it's good for toning which should be done now while losing weight and then I've heard no wait until you lose more weight to do it

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