Hi all,
I've been working out consistently for a month now and would now like to incorporate more weight lifting into my routine, rather than just cardio.
As a beginner, I feel that using the weight machines would be a better start in terms of doing the right movement and so on. A more controlled situation, should I say.
However, I'm not really sure what my "plan" should be or how to make one.
My gym does offer fitness consultants but they are very pricy and I can't afford to make a fitness plan with one right now.
So I was wondering if anyone with weight lifting experience would be kind enough to tell me the kind of sets/reps I should have and what order I might want to do things in. I'm looking for an overall tone-up of my body whilst I'm losing weight and of course gaining strength.
My gym offers machines for any kind of muscle work out so there's no problem there.
Right now, on a bicep curl machine I can lift 20kgs 10 times until I feel totally exhausted if that's of any use.
Overall, I would majorly appreciate any input as to how to get this weight training thing going and the kind of routine I should have :)
I love weight lifting so hopefully I can help you out!!
If you are a beginner, starting on the machines is a smart move, as you said, it will help you with controlling the movement and learning. Instead of doing a set amount of reps, lift until your muscles get tired. The last 3 reps in your set should be difficult. If you can do more than 15 reps, increase your weight. Do 3-4 sets of the exercise, completing as many reps as you can until fatigue and increasing weight when you reach 15 reps. Lifting until fatigue will help increase your strength.
Since you are starting out, you could lift 3-4 days a week doing an upper body (arms, shoulders, back, chest) and lower body (legs, butt, calves) split. Just make sure you hit every body part. If you want to do abs, you can do them as much as every other day.
Cardio will burn fat while you are doing cardio, lifting weights will build lean body mass & muscle which will 1. make you stronger and 2. help you to burn more calories while at REST.
Once you become comfortable with the machines, move to the dumbbells. They are great for forcing you to control the movements.
Make sure no matter what equipment you are using that you are using proper form. Have good posture and stop if your posture gets messed up or if you start to swing your body to finish a rep. This will hinder your progress and be potentially dangerous to your body. If you start using a weight that is heavy for you, don't be afraid to ask someone to help & spot you!
www.bodybuilding.com has some great workouts, I did jamie eason's livefit during the fall and loved it. It has 3 stages and stage 1 is perfect for beginners. If you need any more help please contact me I'd be happy to help! Good luck!
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I'm 16 and obese. I've been trying but the pounds just won't drop.
Clean up your diet - make sure you are eating whole grains, veggies, fruit, lean proteins (chicken, egg whites, beans, ground turkey, etc), drink a LOT of water, start doing some cardio & weight lifting.
Check out Beachbody programs. THEY ARE AWESOME. You can try out Shakeology as well :) It's an extremely nutritious meal replacement shake and is DELICOIUS. If you need assistance with the beachbody program and which to choose you can contact me, i'm a Beachbody coach.
Be patient and trust the process! It takes time. If you need more help please ask, I'd be more than happy to help!!!
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So right now i weigh 75kg and i dont eat healthy foods or do any sports.I want to lose 15kg,and i looked in different sites and everywhere it says a different thing,i was thinking of buying a treadmill,will running on a treadmill help me lose weight,also im willing to stop eating,or just skip one meal if it will help,but i read that it wont,so please help me if you know some routine or something,i really need to lose this weight till august comes
Download the app/visit www.myfitnesspal.com it will allow you to log your food intake, exercise, and progress. DO NOT stop eating that will only stop your metabolism and is very dangerous.
Think of it as getting healthy, not just losing weight. Start cleaning up your meals. Eat whole grains, veggies, fruits, lean proteins (if you eat meat), beans, etc...all those are healthy foods. Drink a lot of water throughout the day. At least 8 glasses! That is IMPORTANT. A lot of times our bodies mistake dehydration for hunger. Make sure you eat breakfast within 30min of waking up. This will start your metabolism, the longer you wait, the longer it will take to start/the longer it will take your body to start burning calories.
As for exercise, cardio will help you burn fat. You should also incorporate weight lifting because that will build muscle (if you are female you won't get "jacked" so don't worry) Building muscle will increase your lean body mass. The higher your lean body mass, the more calories you will burn at REST. This is super important. Cardio will burn calories while your doing cardio, but weight lifting will help you continue to burn calories even AFTER you're finished.
If you don't know where to start with exercise..check out jamie eason's livefit, beachbody programs (I'm a coach and can help you out if you're interested), or search google/pinterest for workouts.
If you need more help please feel free to contact me!! I would be more than happy to help further :)
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I'm starting to try to lose 20kg and wanted to know if there's anyone here trying to lose weight as well! It would be a great motivation I think...
If you join www.myfitnesspal.com , it's a great app/site to track your food intake, exercise and progress. I use it and I love it, it helps a lot. I'm also a Beachbody coach and would love to help you out if it's something of interest. check out www.beachbody.com and inbox me!!
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I need to lose weight! What you should pay more attention - fitness or food? Thanks
It's all about calories consumed < calories burnt. You need a deficit to lose weight. 1 lb is 3500 calories so to lose 1lb a week you need a deficit of 3,500 calories a week. I would start cleaning up your diet, and doing a combination of lifting weights & cardio. Cardio will burn fat, lifting weights will build your muscle/lean body mass (if you are female, don't worry, you WILL NOT get "jacked") we don't have the testosterone to do so. Having a higher amount of lean body mass/muscle will allow you to burn more calories at REST. So, cardio and weights are important! I recommend www.myfitnesspal.com to track your food and exercise intake.
Eat clean, lift weights, do cardio, and drink a lot of water throughout the day :)
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I've been using the MFP app for about a month now and it is really helping me with my diet. However, none of my close friends use the app and it looks a bit bare sometimes.
I was wondering if there are Advicenators here who use the app and would like a (somewhat) anonymous friend on their feed. I'm eating clean these days and working out!
Let me know :)
I am on MFP as well. If you want to follow me let me know. If you can send me a direct message on here please do, I'm willing to help with motivation!! I'm also a beachbody coach and would love to help out!
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