Weight training


#1

Going to introduce some weight training once have all clear from Docs and new gym opens .
Any ideas of a good routine? not using loose weight keeping to machines to begin with.Do Body Combat
three times a week for cardio now want to tone up.Just planning now D day will be September once all clear from Docs


#2

I am no expert, but I found that trying to increase weight was great at fat burning, and muscle tone, but was not allowing me to lose the weight I wanted to lose. I started keeping the weight lower and the repetitions higher was helping me sculpt, but not adding extra bulk that I am not looking for at this time. But I was still weight training and burning the calories during my training. Just my suggestion


#3

@maxnas is by far the best person to ask here.

Personally, I would recommend the 5x5 routine, it’s 5 simple exercises with 5 sets and 5 reps split across 2 workouts (an A workout and a B workout) with 3 exercises each session. 3 times a week. Comes with a handy app to track the weight you should be on and progressively moves you on to heavier weight.

Missed your comment about loose weight - I’d still suggest you look at it though, maybe get a PT to suggest how you could work up to it.


#4

Cheers for that, thought that low weight and high reps was the correct way to go


#5

Thanks for advice, will have a look at a PT once at new gym.


#6

Talk to @geoffbeckett - he’s in @BONGO with me, and definitely knows his weight lifting shenanigans


#7

Hey mate,

ok so before even making any recommendations we really need to get clear on the CONTEXT of your goals (recommendations without context are just content that may or may not be relevant to you)

So… since you’re here I’m assuming you want to lose weight/fat as your primary goal?

Losing weight as you know first and foremost comes down to creating an energy imbalance between the calories you take in & the calories your body uses for energy

we all know by now that we need to be putting less energy/calories through our lips, than our body uses to move around… hence it will tap into our fat mass for the energy not being provided with food.

Thats the staple/foundation that EVERYTHING else needs to sit on top of… just that alone is fine.

Now, you can also supplement cardio activity in to further burn more calories, but people VASTLY overestimate the amount of calories that are burned during cardio exercise, it’s not much at all, which is why the diet part is key.

So that’s weight loss in a nutshell (the simple how to science at least)

There’s 2 things you can do with weight management (split into 4 sub sections)

  1. Lose weight (muscle and/or fat)

  2. gain weight (muscle and/or fat)

‘Toning up’ is a buzz word to sell and market products… in reality what you’re doing is building new muscle tissue = gaining weight/muscle

So as you can see, losing weight & gaining weight/muscle are opposing goals & require the exact opposite formulas

IE:

weight loss = calorie deficit,

weight gain = calorie surplus + strength increase

BUT… the good news is, as a begginner, you CAN actually gain muscle WHILST being in a calorie deficit

The short science is that while you’re losing weight & burning fat, you still have enough energy stored in the form of fat to fuel new muscle growth, so for a short period of time (3-6 months) you can focus on losing fat but also gain a nice bit of new muscle at the same time

Keep in mind, that the scales will be thrown off as you’ll be losing fat mass but gaining muscle mass.

So lets say you’re losing 2lbs of fat per week & gaining 1lb of new muscle per week… the scale will only show a total of 1lb loss per week, which can frustrate people who don’t realize that the fat loss is significantly more, but the muscle gain has counter acted the scale weight.

(you won’t gain 1lb of muscle per week, I’m just using that number as an easy example)

So let’s put the word ‘toning’ to bed

you can lose weight or you can gain weight (fat and or muscle)

Your muscles either hypertophy (grow) or atrophy (shrink), that’s it… there’s no such thing as ‘toning’ in the real world, they either grow or shrink.

So I’m assuming what you mean is that you want to build some muscle, but have low enough bodyfat to actually see that muscle (definition)

So, yep this is currently possible for you as a newbie to strength training… for a short period of time, then you’ll have to focus on just one.

Here’s my 3 recommendations for beginners to strength training:

Starting Strength
Starting Strength is a strength training system designed to safely and efficiently improve strength, health, and athletic performance using basic barbell exercises

StrongLifts 5×5
Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle.The program is easy to follow and only takes three workouts a week of about 45 minutes.

Ice Cream Fitness 5×5
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. This is an Advanced version of StrongLifts 5×5 with added accessorie exercises for smaller muscle groups & enhanced development.

If you’re adamant about only using machines for now (which I highly discourage as they will cause muscular imbalances if used exclusively for the long term) then I’d focus on using the same principles as these programms by focusing on building full body strength and a well rounded physique

Hope this helps! :slight_smile:


#8

Yes loads of info to help me on my quest.
The doctor used th phrase Tone up as to what I need to do, I think people just use it generally
Will also take on board yor idea on not just using the machine and use some loose weight as well


#9

I see a GP solely as someone to refer me to a specialist or sign a repeat prescription, unfortunately most of them seem to have MASSIVE ego’s and want to play God. :frowning:


#10

Hi - As someone who’s used a gym on and off for years, and stayed away from free weights, I’ve got to say that moving to Barbells and the StrongLifts 5x5 has been amazing. I look around the gym nowadays and I see people on the machines making no progress whatsoever, but everyone in the free weight area is just getting stronger week on week.

Also, they tend to be a really nice crowd, willing to share experience, and always ready to volunteer their knowledge, especially when they see someone struggling or letting their form slip.

Don’t be intimidated by the barbells or the free weight area, at all. It’s where success lives.


#11

I agree with what everyone has said, and also refer to this thread:

Good luck!