[riotgrrl]

I was wondering what you thought of this routine, which I got from stumptuous.com. I was planning on switching out the barbell for dumbbels for some of the exercises (e.g. goblet squats instead of regular back ones, because my gym doesn't have a squat rack) and I was also wondering if it was better to do lower reps with higher weights, or whether these were low enough since I'm a beginner-

1.Squat or leg press 2 x 12-15
2.Lat pulldown 2 x 12-15
3.Standing overhead shoulder press 2 x 12-15
4.One-arm dumbbell row 2 x 12-15
5.Bench press 2 x 12-15
6.Calf raise 1 x 15
7.Ab crunches or Swiss ball crunches 2 x 12-15

[ECHF]

I really really really want to start lifting weights but have no idea how to go about it!!

I'm 5'6 and 8st6 ish atm and have an ok body but would like to get stronger and tone up more! What would be a nice level/weight to start on, bearing in mind that i'm already quite fit?

Also, how do you have to change your eating patterns? I've heard that you have to eat quite a bit more than usual and keep it very clean?

Cookies to anyone who can help!!

[stayce88]

(Original post by riotgrrl)
I was wondering what you thought of this routine, which I got from stumptuous.com. I was planning on switching out the barbell for dumbbels for some of the exercises (e.g. goblet squats instead of regular back ones, because my gym doesn't have a squat rack) and I was also wondering if it was better to do lower reps with higher weights, or whether these were low enough since I'm a beginner-

1.Squat or leg press 2 x 12-15
2.Lat pulldown 2 x 12-15
3.Standing overhead shoulder press 2 x 12-15
4.One-arm dumbbell row 2 x 12-15
5.Bench press 2 x 12-15
6.Calf raise 1 x 15
7.Ab crunches or Swiss ball crunches 2 x 12-15

You didnt say what weights you would be using for them? what does the programme reccomend? Its basicly working; upper legs, upper back, shoulders, shoulders/upper back, chest/tris, lower legs and abs.
You didnt say what your goals were either?
If your only going to be squatting/benching with an olympic bar or maybe with just 5kgs either side you wont need a squat rack or a bench catcher you can just pick it up & put it down yourself.

(Original post by ECHF)
I really really really want to start lifting weights but have no idea how to go about it!!

I'm 5'6 and 8st6 ish atm and have an ok body but would like to get stronger and tone up more! What would be a nice level/weight to start on, bearing in mind that i'm already quite fit?

Also, how do you have to change your eating patterns? I've heard that you have to eat quite a bit more than usual and keep it very clean?

Cookies to anyone who can help!!

The best bet would be to get a personal trainer or an experienced friend to take you through a few sample workouts.
When I started I just had a free app that showed mini videos of different exercises when you selected different body parts so i picked a few from different body parts and went to a gym and tried them out.
Started with 5kg and 7.5kg dumbbells and a smith machine.
To gain muscle you will nead to eat more calories yes, and I dont mean in the form of a packet of cookies, more like 250g of chicken breast and a sirloin steak!

[riotgrrl]

(Original post by stayce88)
You didnt say what weights you would be using for them? what does the programme reccomend? Its basicly working; upper legs, upper back, shoulders, shoulders/upper back, chest/tris, lower legs and abs.
You didnt say what your goals were either?
If your only going to be squatting/benching with an olympic bar or maybe with just 5kgs either side you wont need a squat rack or a bench catcher you can just pick it up & put it down yourself.

It doesn't reccomend any, I was just planning on testing it out next time I go. My goals are just to get stronger and fitter, really, I'm losing weight at the moment so that too

[stayce88]

(Original post by riotgrrl)
It doesn't reccomend any, I was just planning on testing it out next time I go. My goals are just to get stronger and fitter, really, I'm losing weight at the moment so that too

That workout wont really help you loose weight as such you will have to do cardio alongside it for that. Does your gym have olympic bars? They are usually about 20kg on their own so you could just start out with an empty one of those, you can clean and jerk the bar then lower it to the back of your shoulders for squats then behind the head shoulder press on the way back down.

[riotgrrl]

(Original post by stayce88)
That workout wont really help you loose weight as such you will have to do cardio alongside it for that. Does your gym have olympic bars? They are usually about 20kg on their own so you could just start out with an empty one of those, you can clean and jerk the bar then lower it to the back of your shoulders for squats then behind the head shoulder press on the way back down.

Yeah, I'm doing cardio as well I just want to make sure I don't lose too much muscle It has barbells, I don't know if they're olympic ones are not, I could give it a go. This is only a short term thing anyway, I'll be back at uni in about 6 weeks and the gym I go to there will have all the equipment.

[stayce88]

(Original post by riotgrrl)
Yeah, I'm doing cardio as well I just want to make sure I don't lose too much muscle It has barbells, I don't know if they're olympic ones are not, I could give it a go. This is only a short term thing anyway, I'll be back at uni in about 6 weeks and the gym I go to there will have all the equipment.

I thought you were just starting out with gaining muscle? Your not going to loose muscle from 40 mins cardio a day

[riotgrrl]

(Original post by stayce88)
I thought you were just starting out with gaining muscle? Your not going to loose muscle from 40 mins cardio a day

I was under the impression that if you're exercising and eating at a calorie deficit you could, but maybe that's wrong. If it's not going to make any difference, I won't bother and I'll just do it after I've lost weight and I'm in a position to attempt to gain some muscle but all the advice on here seems to tell you to lift weights and do cardio to lose weight.

[stayce88]

(Original post by riotgrrl)
I was under the impression that if you're exercising and eating at a calorie deficit you could, but maybe that's wrong. If it's not going to make any difference, I won't bother and I'll just do it after I've lost weight and I'm in a position to attempt to gain some muscle but all the advice on here seems to tell you to lift weights and do cardio to lose weight.

Loosing weight or loosing fat? For example, If I do an hour on the bike I will burn an average of 600 calories, an hour lifting weights and I will burn about 350 (I have worn a heart rate monitor in both and compared the results and I lift heavy for 4 sets of 10.)

So lifting weights is less effective for burning calories/fat but will help with building strength and 'tone' when used alongside a good diet. Bear in mind in order to build strength and muscle mass you will need to increase your diet to 'feed' your muscles for growth. Hence why so many people say its difficult to loose fat and gain muscle at the same time.

Me I lost fat through diet and cardio then moved on to building muscle just because I found it simpler to focus on 1 thing at a time. I now weigh the same (if not more) than I did when I was chubbier but look / feel a lot better.

[NickDuffy]

To all woman who want firmer bums!!

A. Learn proper squat techniques
b. Don't let your knees go over your toes, so it more directly targets your ass not your quads.
C. Learn about 'macros' how much your body needs to maintain muscle / fat.
D. Dont give a **** what half the men look like in gyms, as majority have chest + arms in t-shirts yet lack 6packs or any proper muscle developments.
E. Carbs are not your enemy!!
F. Don't believe the myth of to 'tone' you have to do high rep range 10-20, plenty of people mix training with reps as low as 1-5, as intensitiy is so much higher, thus higher amount of kcals burnt / energy used.
G. THE ONE IMPORTANT THING, START IN THE KITCHEN... NOT THE GYM.. YOU'LL LOSE BODY FAT % NATURALLY IF YOU JUST EAT CORRECTLY WITHOUT EVEN GOING GYM, YOUR BODIES IN EASY TERMS, A HIGHLY INTELLIGENT MACHINE..

[caseyhayes]

Should I be lifting/squatting a lower weight for lots of reps? Currently, I have been doing 3x6 and really working hard on the very last rep. But I have seen people doing about 20 reps with a lower weight?

[Becca]

(Original post by caseyhayes)
Should I be lifting/squatting a lower weight for lots of reps? Currently, I have been doing 3x6 and really working hard on the very last rep. But I have seen people doing about 20 reps with a lower weight?

Depends what your aims are, but if you want to get stronger then keep doing what your doing and gradually increasing the challenge level.

[fidelity_blue]

Just curious - how good is "the plank" for anything like this?
Or is it only useful for building core strength?

[caseyhayes]

(Original post by Becca)
Depends what your aims are, but if you want to get stronger then keep doing what your doing and gradually increasing the challenge level.

Thanks. I am just wanting to work on my overall well-ness and how happy I am with my body. But generally to look better and so clothes fit better. I wanted "slimmer" arms, if you excuse the expression, so am I going about it wrong?

[Becca]

(Original post by caseyhayes)
Thanks. I am just wanting to work on my overall well-ness and how happy I am with my body. But generally to look better and so clothes fit better. I wanted "slimmer" arms, if you excuse the expression, so am I going about it wrong?

If you want slimmer arms then you want to lose bodyfat

[Flying_pigs1414]

I love exercise and I work out at moderate to high intensity every day, but I also love food. I've been having issues trying to control my diet over the last few weeks, and it's driving me insane. Anyone else in the same boat? I did it again today, and I always end up on the verge of tears.
The binge-restrict-binge-restrict cycle is harming me, and I feel straight up sad, ill and lethargic.

[caseyhayes]

(Original post by Becca)
If you want slimmer arms then you want to lose bodyfat

Ta, I think I am doing this right by doing cardio (I run and hoping to start cross-trainer HIIT). But in terms of not necessarily wanting to get "bigger" by lifting heavier for less reps, do you think I should drop my weights and do more reps?

Sorry, I am clearly just dense!!

[Becca]

(Original post by caseyhayes)
Ta, I think I am doing this right by doing cardio (I run and hoping to start cross-trainer HIIT). But in terms of not necessarily wanting to get "bigger" by lifting heavier for less reps, do you think I should drop my weights and do more reps?

Sorry, I am clearly just dense!!

You won't get much bigger, especially if you don't directly train arms. I have dropped 3 dress sizes in the last year by doing almost pure weight training.

[TabbyKat]

I find it very difficult not to gain huge amounts of muscle if I do regular exercise and it's so disheartening.

Last time I went to the gym regularly, I ended up with footballers legs and really bulky biceps, the only work I did on my arms was on a cross trainer!

Is there anything that will help me to lose a bit of weight but not make me look bulky? I know there's the 'embrace being muscular' angle on things but I don't like it.

[other one]

(Original post by TabbyKat)
I find it very difficult not to gain huge amounts of muscle if I do regular exercise and it's so disheartening.

Last time I went to the gym regularly, I ended up with footballers legs and really bulky biceps, the only work I did on my arms was on a cross trainer!

Is there anything that will help me to lose a bit of weight but not make me look bulky? I know there's the 'embrace being muscular' angle on things but I don't like it.

eat less without doing a lot of exercise?

as long as you take in less kcal than you need you'll lose weight. you don't need to exercise to lose weight.