I'm currently weighing in at 276 (started out at 300 at beginning of year) and want to get down to 186 (25% bmi for me). I'm very close to 50 and want to be around longer--get off cholesterol and diabetes medication.
Looking for tips on strength training. Thinking of starting a 4 day a week program of lifting. I was wondering if someone had beginner exercises
for arms, shoulders and abs, legs, and back that I can start with. I have weights but don't know what to do with them.
also, should I be upping protein any? I'm currently on a 1600-1800 calorie daily plan and seem to be staying full on this with lots of fruits and vegetables and lean protein. I've been walking 3 miles a day 6 days a week and plan to keep it up for aerobic exercise. Have cut off caffeine habit of 30+ years of 6-18 pops a day. Down to zero caffeine--it has taken me two months to get weaned off it.
I'm running about a 1000+ calorie deficit each day and have been losing about 2 a week. But want to start toning up and adding muscle instead of fat
I use caloriecount.com to track calories but don't know how much protein I should be getting to add muscle with lifting.
Any tips on this would be appreciated.
I'm sorry if a good begiiner routine has already been published but I haven't been able to find it on this site.
LOve the weight loss profiles shown on this site. I have learned a great deal about losing weight on this site. I"ve read every one of them for inspiration.
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Need help starting strength training
Moderators: Boss Man, cassiegose
Re: Need help starting strength training
Hi Namehij, good to talk to you.
I think your diet plan should be okay, albeit I think the calories are a bit low at 1,800. I'd aim for about 10%-15% more on non-workout days and 25%-30% more on workout days.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
I think your diet plan should be okay, albeit I think the calories are a bit low at 1,800. I'd aim for about 10%-15% more on non-workout days and 25%-30% more on workout days.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.