|
|
|
|
Home » Q & A » Strength Training
Question: Strength training?
Question Description:
I am a 22 year old male that dropped over 60 pounds in the last 4 ½ months (from 312lbs to under 250. I didn’t it all with a good diet and cardio workouts. I think it is time for me to start strength training, because so far I haven’t done any. I am kind of intimidated by it because I have tried lifting weights in the past and I have always giving up. I just don’t know how to get started. Anyone had that same problem as me and overcome it? How do I get started? What should my goals or expectations be? Right now I lose about 3-4 pounds a week, should I expect to lose less or even gain once I start? I guess I am just complete clueless, so I will take any advice that is given. Thanks
|
Answer#1: First off, Congrats! That must have taken a lot of will power and persurverance, good job. Strength training is a great next choice and the right one. You will not gain weight by strength training (a commen misconception) you will continue to loose weight. You are still raising your heart rate and speeding your metabolism which is key to weight loss. To start off, seeing as you are a beginner, you have to start slow. Only strength train 2 times a week, and dont over do it. Expect to feel sore because you have not been doing this and your body will not be used to it. I would suggest using free weights...here are some tips and options. 1. bicepts-using dumbells, stand with feet hip width apart, knees bent, back straight. starting with plams facing forwards bring you hands up to your chest with out pulling your elbows away from your side. make sure not to swing you body trying to use ur momentum...keep everything stable. it should get difficult around #7 (do 3 sets of 10) so if it feels too hard quickly go to a lower weight.2. legs-the best thing for legs is a lunge. stand with right foot forward and left foot behind (in a paused walking position) bend your left knee so that it almost touches the ground making sure your right knee does not reach over your toe. (you may need something to hold on to to keep your balance)3. push ups4. bench press-using a bar bell and bench lay on your back and bring the bar to your chest and back up (do not lock your elbows)5. shoulder presses-sitting down on a bench (keeping back straight) use dumbells and place then in each hand over your shoulders... press to the roof then back to the shoulder level (dont let your elbows go down furthur then your shoulders)6. squats-using a yoga ball against a wall, lean on it keeping you balance and bend your kneesto a 90 degree level then back up again (using the yoga ball to roll with you)These are just a few things i can suggest. Make sure you start off slow, only do 3 sets of 10 of each and if that is too hard make it 2 sets of 10. Strength training will be very benificial, however it is hard. But judging from what you have done so far you'll be up for the challenge. Good luck!!
Answer#2: sounds like you are on the right track, once you add muscle, the muscle needs more calories to survive, this means add muscle it will burn the fat for you, im 35 and have competed in bodybuilding and also had a 38 inch waist, currently 32 i am in great shape again, start a weight training routine, do high reps with the most perfect form possible with light weight, do 4 sets of 15 and 4 exercises per muscle group, with at least 2 days between hitting the same group, the perfect form will train your muscles to get used to that motion, you will add muscle mass as you get used to the light weight, i can bench 400 lbs and weigh 195, but workout with 150 lbs, dont let those closet trainers try and bulk you up with high weight, this will make you look bigger than you are, you first must loose the fat in order to see those muscles, so definately start weight training, and keep the diet and another option is a boflex, i love mine, its so versatile you can do everything that you need, and dont have to leave your house, this will help you to do this at home things that you would be embarrased to do around others, i expect to see you in a fitness mag by the end of the year
Answer#3: gaining muscle is very effecient for losing fat, because increased muscle mass means that your body's metabolism is increased for days following a single workout! Remember, muscle weighs more than fat, but is healthier. Unlike Cardio which works only when walking, running, etc., weight training keeps the metabolism high for days. Muscles require more calories. Start off slow 2-3 days per week and find weights that are heavy, but not so much that you can injur yourself. good luck.
Answer#4: try doing bench press and dead lift. i do that i,m a nathional powerlifter campion. so i know what works you should tell me how you did it i only lost35 in 4month. how mayday aweek did you do?and what fitness equipment holly cow,
Answer#5: Well first of all, yes if you are gaining muscle and working out you will either stop losing weight or start gaining weight (muscle weight) But what i would do is start easy, go to the gym or find some weights that work for you, experiment a little. once you find a good weight work yourself up from there. Don't be embarrassed by how much you can lift right now. I hope i helped a little
|
|
| Source: Questions and Answers Powered by Yahoo! Answers |
|
