Tips on beginning weight training

[ilovedolphins]

I belong to a fitness center and have just done cardio up to this point.  I want to get rid of body fat so I want to start using the weight machines. 

What types of food would you suggest that I eat to maximize weight training?  How many reps?  How much weight?  Right now I am just starting at the 1 lb weight and doing 3 sets of 15 reps.  Sometimes I can't even complete them so you know how out of shape I am.

Any pointers?  How long should I work out and how often?

[tractor]

The most important food type for weight training is protein. You need protein for muscle growth. The more muscles you have, the more energy they consume to function, the more fat you burn. Remember muscle weighs more than fat, so as you gain muscle, you may actually gain weight. Don't get discouraged, concentrate more on fat lost than actual weight as you may end up weighing more, but have much less fat. Most weight lifters struggle to actually gain weight as their bodies burn more calories than they can consume (not really a crisis, I know). I have to consume rediculous amounts of calories or I loose weight (I try for @ 3,500/day).

As far as what to lift, are you trying to put on mass or just tone up? My answer will depend on your goals. The most important thing to remember is nothing happens quickly, keep at it and you will start to see results.

[thyme4change]

I loose weight

I have a very funny picture in my head about a bunch of loose weight, just all flappin' around.  

loose [loos] loos·er, loos·est, adverb, verb, loosed, loos·ing, adjective

1. free or released from fastening or attachment: a loose end.
2. free from anything that binds or restrains; unfettered: loose cats prowling around in alleyways at night.
3. uncombined, as a chemical element.
4. not bound together: to wear one's hair loose.
5. not put up in a package or other container: loose mushrooms.

[ilovedolphins]

I would like to lose body fat.  In the last 15 years I have gained about 15 lbs.  Not all that much since I still only weigh 138 lbs.  But I would like to wear my clothes so that my stomach and love handles don't pooch out my pants and my back flab doesn't show under a shirt being pooched out by my bra.  I have been cutting out my soda and sweets.  I am not very strong so starting on 2 lbs on my weight machines on my shoulders and chest.  I had shoulder surgery several years ago and it never got built back up.  My legs I can do the machine at 7 lbs but like I said I don't have many muscles.

The hard part is the waiting for results.  I wanted to see a small bit of results before a trip I am taking in July but I probably won't that soon.  I have done about 21 miles cardio.  I have concentrated on the mileage rather than the time spent doing it to start with.

I know I will be progressing when I can continue to lift more weight.

[ilovedolphins]

And I have tried to up my protein intake.  Do you think protein shakes help after a workout?

[thyme4change]

2 lbs seems light in order to make real change, however, I don't know anything - so here are a few grains of salt.  When you do the 2 pounds, do you feel the resistance?  Do you have a little soreness afterwards?  Are you spent at the end of 2 or 3 sets?  If not, you might want to increase the weight a little.  

[ilovedolphins]

May 24, 2013 11:23:21 GMT -5 thyme4change said:

2 lbs seems light in order to make real change, however, I don't know anything - so here are a few grains of salt.  When you do the 2 pounds, do you feel the resistance?  Do you have a little soreness afterwards?  Are you spent at the end of 2 or 3 sets?  If not, you might want to increase the weight a little.  

With 2 lbs on my shoulders and chest I can do 2 sets of 15 reps and then can only get to 8 on the next set of reps. 

[ilovedolphins]

May 24, 2013 11:41:27 GMT -5 @missmargarita said:

Does your gym/fitness center have trainers available who could give you a free consultation where they can evaluate your current fitenss level and give you some guidelines on what exercises, how much weight/reps you should be doing?  That may be the best place for you to start... it's hard to get that kind of advice here.

The fitness center does have a guy that runs it that has helped me figure out the weight machines and how many reps I should be doing.  It also has a fitness trainer for about $80 an hour but I am trying to avoid that way if I can get the help for free from the other guy. 

[tractor]

I would stick with the lighter weights at higher reps. Three sets of 15 is a good start. In time your weight will go up. At this point you want to train your muscles to do the motion, after trying several different lifts, your body will start to develop a muscle memory that will help you move up in the amount you can lift. Remember to keep trying different exercises and over time you will start to see change. The weights you are starting with are very light, so don't expect any radical body changes real soon.

The main thing is to stick with it, building muscle will take time. Especially if your over 40 like I am, it's a lot harder than it was in my 20's.

I also recommend protein powders. They will help to feed your muscle development after a workout, and will greatly speed up your recovery time.

[thyme4change]

One guy told me it takes 4 weeks to build 1 pound of muscle, and to lose 15 pounds of fat you would have to build 10 pounds of muscle, which would take 40 weeks.  

[Formerly SK]

This book is hands down the best book for novice female lifters.  I went from being 100% intimidated by any weights whatsoever to squatting with the best of them.  Not that I've been lifting lately....

www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1369626294&sr=8-1&keywords=the+new+rules+of+lifting+for+women

This book is also excellent for giving ideas of lifts to do to work specific muscles.  But don't get it until you've read the first book as it requires some background knowledge.

www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ref=sr_1_1?s=books&ie=UTF8&qid=1369626394&sr=1-1&keywords=strength+training+anatomy