Quote:
Originally Posted by Much_To_Do
Hi all,
I have lost 100lbs in several years, but recently renewed my determination and have lost the last 49 lbs since June 11th. I am pleased with my mental attitude although it isn't without struggles at times and I am gaining endurance in my cardio workout. I have had several people recommend I begin strength training to tone and tighten and I could not agree more. But I have no idea how to begin and cannot afford a gym membership. Any ideas would be appreciated.
I am 47 yrs old, female, 5'3" and currently 254lbs. I have a bad back (spinal injection one week ago actually) but I am not faint at heart or stupid and will tailor any suggestions to maximize my benefit and minimize my risk.
I have no idea how to start strength training.
Thanks!
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MTD, the easiest way for you to start would be with cables and dumbbells. IMO I believe that you should start with the lightest amount of weight and use progressive resistance for the first 6-12 months using the simplest lifting template that you can find. I would start with full body workouts for 3 months, 3 times a week, like M/W/F. After 3 months you could spread the movements over 4 days by splitting them into Lower body days and Upper body days. After another 3 months you could move into some type of split training and work on new exercises. I would keep the rep range between 8-12 and I would do cardio on the off days. As you add in lifting days, drop cardio days. Optimally you would lift 5-6 days and have 2-3 conditioning days for cardio. I personally do not use cardio for my fat loss clients. There are just simpler ways IMO to lose bodyfat by controlling hormones with nutrition and supplements and lifting.
A good setup for you for now would be something similar to:
Monday
A) Squats (dumbbells held down at arm length)
B) Overhead Press with palms facing away from you
C) Single Arm Dumbbell Row
D) 45 degree incline bench
all for 3 sets of 8-12 reps
Wednesday
A) Front Squats (dumbbells on the front of your shoulders)
B) Overhead Press with palms facing each other
C) Seated Cable Row
D) 30 degree incline bench
Friday
A) Step Ups on a 4-6 inch box (not high at all)
B) Standing DB Side Lateral Raise
C) Medium Grip Pulldown
D) 15 degree incline bench
add a set per exercise per week until you get to 5 and maintain that for the 3 months as you add more weight to the exercises (as little weight jumps as possible)
There are nutritional compounds that you can use to lose bodyfat quickly through nutrient partitioning. Cinnamon is a cheap and easy additive. Fenugreek seeds or extract, bitter melon, gymnemma sylvestre, Banaba leaf, I could go on and on.
For you controlling insulin at this point would be the best idea. Don't try to lose fat by "working" it off. Be smart and partition nutrients more efficiently.
Hopefully the recent threads on figure athlete and t-mag will bring to light the more efficient ways of losing bodyfat that we have been using with biosignature modulation. Better ways than trying to use cardio and stimulants etc.