Announcement

Collapse
No announcement yet.

Starting weights today

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Starting weights today

    I'm going to start weight training today. I'm hiring a personal trainer to teach me how to lift the free weights. Then I will decide if I want to join the gym or just by some weights and do it at home. I have two questions here:

    1. Do you think that lifting weights will help me slim down or will I simply stay the same size but just become more muscular?

    2. Do you have any suggestions for what I should be sure to ask the trainer? I'm hoping to get a good idea of how to use the equipment properly/good form, how heavy I should start with, perhaps how any of the lifts can be modified to work with dumbells (I see they make dumbells with plates you can exchange), and maybe what core lifts I should do for generally building all-over strength. Anything else I should make sure to ask?
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  • #2
    Okay, well, I had my training. It was fun! I think I'm going to enjoy doing this weight training. The assisted pullup machine was really fun. I've never done a pullup in my entire life, not even in Jr. High when we had to do those state fitness assessment tests and you were supposed to be able to do 2 of them. I won't even tell you how pathetically much weight I had to put on the thing, but hey, gotta start somewhere.
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

    Comment


    • #3
      Good luck. This should make you more muscular at more or less the same size, which will make you look slimmer. It'll make you stronger too.
      F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

      Comment


      • #4
        awesome.

        focusing on the big lifts will hit everything you need. deadlifts, squats, bench/push up, pull ups...they all work several areas, including the core. but you definitely want to lift heavy, so sticking with the gym is a good idea unless you want to buy a barbel and plates. dumbbells will only get you so far, so if you decide to work out at home, ask the trainer (if you meet again) about ways to incorporate them into body weight moves to make them more difficult (i.e. weighted bulgarian squats).

        weight training should definitely help you slim down a little, but your weight may not change. you may just get leaner and stronger, but you won't really know until you've been doing it for a bit.
        http://www.marksdailyapple.com/forum/thread60178.html

        Comment


        • #5
          Glad you enjoyed it! I can't wait to get settled in our new home and start hitting the weights again. You should find that you'll slim down inches wise. I've had many people say I look like I've lost more than the 20lbs I have and the only exercise I do is lifting and playing soccer.

          Comment


          • #6
            I don't really care what I actually weigh as in the number on the scale. Scales vary so much anyway. I went decades without ever looking at one. I'd even turn away and not look at the doctor's office. I only look now because whenever you ask a question around here everybody wants to know how much you weigh and your body fat. I don't really know what my body fat is. I know there's a lot of it.

            The trainer said that lifting heavy with fewer repetitions would not make me as sore as my exercise class where we do a lot of repetitions with and without weights. Is that true that I won't end up as sore all the time? I'm really sick of lowering my aching self down to the toilet by holding on to the sink. I'm not sore at all after today. It feels like I didn't do much at all.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

            Comment


            • #7
              No.

              DOMs is a funny thing. It depends on rest, nutrition, phase of the moon, and position of Saturn.

              I've had PR deadlift days where I was fine the next day; I've had squat sessions where I was walking like Frankenstein's monster for 3 days.

              Give it 24 hours. Activity is your friend, get the blood flowing to the stiff areas, and try foam rolling.

              But high weight, low rep is your friend if you're looking to get strong and lean. A weight that is heavy enough you can only handle 3-5 reps. And progressive overload. You're in the novice phase, you should be able to add weight each session.

              Comment


              • #8
                Starting Strength is a great reference for learning how and why you perform a lift the proper way. In a an extremely, overly detailed way Rip explains how the bar needs to pulled or pushed in a straight line working with your center of balance. Even details of where you should be looking, how your toes should be angled so your hips are set proper and how to safely rack and unrack the bar. I got the kindle version. Best exercise book I've ever purchased.

                Comment


                • #9
                  Originally posted by pace2race View Post
                  Starting Strength is a great reference for learning how and why you perform a lift the proper way. In a an extremely, overly detailed way Rip explains how the bar needs to pulled or pushed in a straight line working with your center of balance. Even details of where you should be looking, how your toes should be angled so your hips are set proper and how to safely rack and unrack the bar. I got the kindle version. Best exercise book I've ever purchased.
                  +100000

                  Comment


                  • #10
                    That's why I hired a personal trainer. It's one thing to look in the mirror and try to emulate but it's another thing to have someone there who observes you and tells you where you need to make an adjustment. I hired the trainer for 3 sessions to show me the ropes. After that perhaps a book will be helpful. Maybe if I'm lucky there will be nice people at the gym to learn from, too.
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                    Comment


                    • #11
                      If you read the book, you'll know more about proper form than 75% of trainers and 99% of your fellow gym-goers. Trust me, as someone who has been on both sides of the equation.

                      Comment


                      • #12
                        What do you think of her instructions on this website? Exercise instruction :: stumptuous.com
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                        Comment


                        • #13
                          I found that it took quite a bit longer to get an endorphin high from weight training cf cardio.

                          It's a much calmer kind of endorphin high, but more deeply satisfying. It's also empowering - my upper body used to be pathetically weak, but it's much stronger now.
                          F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

                          Comment


                          • #14
                            Sbhikes- I know your a hiker primarily and could be fairly new to this realm. I just wanna pop in and say that you DON'T have to stick to either free weights OR machines. Compound exercises in either is the real key. Focus on your turnarounds (i.e. dont bounce out of the negative in the bench or pullup....this just uses the connective tissue as a slingshot and doesn't build muscle anyhow)..Slow it all down and concentrate on the muscles your working. Be mindful. Studies actually show that it is less about "number of reps" as it is about intensity to build strength.

                            Comment


                            • #15
                              Originally posted by sbhikes View Post
                              What do you think of her instructions on this website? Exercise instruction :: stumptuous.com
                              Krista is awesome. Join the Stumptuous FB page, and whenever you have questions about form or whatever, there's a chance it will be answered by Krista herself, or Simma Park, who's a weight coach trained by Rippetoe himself. Also, avail yourself of the Starting Strength forum, whether you're doing the program or not - lots of good info there, and lots of very knowlegeable people willing to help out.

                              Comment

                              Working...
                              X