Weight training ....help!

[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!

[stingo]

Congrats on your success so far - glad to see you're inquiring into doing some strength training. Do you have any injuries or conditions that would hinder or would otherwise cause concern should you start lifting? If so, you might want to post in the injuries subforum where the pros like Lisa and Julie could help you out.

[perrogrande007]

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!

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.

[Fang]

Hi much to do,

Huge congratulations on your progress. Be proud!

I started lifting weights just over two years ago--I started out pretty ill and with all kinds of body aches, needing to lose 50 pounds. I'm glad that you have been encouraged to do resistance training, it will make all the difference in how you feel over all and at whatever weight you are, you will look better with nice firm muscle underneath.

I started out with the body for life program. It's now considered a little old fashioned as it uses bodybuilder splits, but it's good because it tells you EXACTLY what to do. It's a little intense for beginners as it's 6 days a week though. In retrospect, I think in the shape I was in it would have been better to do just the weight workouts and drop the high intensity cardio.

I got a lot of information from Krista Scott-Dixon:

Women's Weight Training
Her site is great overall and will give you lots of ideas.

Not being able to join a gym is a bit of a problem if you are like me and need to get out of the house since the siren song of the couch is very loud at home. But there are lots of bodyweight programs you can use to get your overall fitness up.

Once you are able to join a gym, I can't say enough about Alwyn Cosgrove's workouts from the New Rules of Lifting for Women. Those workouts completely changed my posture and fitness level. I've now lost about 40 lbs and I am fitter and a smaller size than I was in my 20's--I'm now 46.

Best of luck to you. These forums are great for support, be sure to use them on your journey, it makes a huge difference to have a support system.

[KaitlynM2188]

Congratulations on your progress and obvious hard work!!

I agree that you need to start slowly and progressively up your resistance. I would say look for a book or other program that has everything laid out for you. Make sure the program description matches your goals. With a bad back, you will probably need to educate yourself on how to modify some of the exercises...you know your body better than anyone though, so listen to yourself on this. I also have a bad back and bad hips and knees as well (and I'm only 20!), but since beginning strength training my pain has been significantly alleviated. And make sure that you are experimenting to find the correct eating plan. I'm sure you know this judging by your success, but your diet will be what makes the weight come off, and stregnth training will help you build strength and get you healthy!

[Espi]

Guys the OP only posted ONCE and the first reply was spam.

Perhaps (s)he will get this by email though..