Beginning Workout

K

Kalrog

0
I mentioned in an earlier post that I was about to start lifting weights again, but it has been quite a while since I did any resistance training so I thought I would get some help with how to start.

Goal: Fat Loss. The best way to do this long term is to build more lean muscle mass which burns calories faster. I wouldn't mind being "ripped" but that isn't my goal - tone and strength is.

Equipment: Smith Rack/Free Weights. I will probably pick up some dumbells as well, so go ahead and include suggestions for that.

Other info needed? Not sure. Ask away.

Workout ideas: I was planning on lifting weights once or twice a week in addition to the running that I am currently doing 3 times a week, and I don't want the workouts to last more than about 45 minutes total. I was thinking that a whole body workout might be the way to go for me instead of trying to split, but I am not commited to this. Initially I was going to do 3 sets of 10 with a rediculously light weight as I have no idea what a good weight would be and I want to get my body used to the movements with good form for all of the major exercises (bench press, squats, shoulder shrugs, leg extensions/curls, bicept curl, lat pull down, ...). Is there any advice that anyone can give me for starting or a better workout?
 
I am glad I decided to start out "Rediculously light". I can feel it none the less, but not as bad as if I had decided to try and get a real pump. I mean squats at 100lbs and bench at 70 was easy, but when your body isn't used to it...
 
U sound like your on the right track, I would do at least 2 days of weight training a week, you could do a split of something like back, bi's, legs on days 1.....and chest, tri's, shoulders on day 2.

Try to keep the reps high like u said.....10-12 is good, and do 3-4 sets per exercise....depending on how many exercises u choose to do for each bodypart.
 
Yeah, I can do that. I might have to give up 1 day of running each week in order to be able to get it all in, but that would drop me to 2 days of 3+ mile running and 2 days of weights. Shoot, maybe I will still be able to do 3 days of running.

What exercises would you suggest for day 1 and day 2? Here is my first guess

Day 1 (back, bicept, legs):
Squat
Calf Raises
Lat Pulldown
Dumbell Curl
Situps

Day 2 (chest, tricept, shoulders):
Bench Press
Incline Dumbell Press
Barbell shoulder shrugs
Reverse Curls (not sure on this name - use the lat bar and keep the upper arm next to the torso then straighten the arms down)
Crunches
 
That's a pretty good start, but once you feel that your body is back into the mode of working out, remember to change the exercises about every 3 weeks. Your body will get bored pretty fast, so you need to shock them.

Some variations:
calves - toes pointed in and out
- standing calf-raises
- seated
- use squat machine
chest
- barbell / dumbell - incline / flat / decline bench
- peck deck
- standing cable cross-overs
back
- wide / medium / narrow grip pulldowns
- rows
biceps
- barbell / dumbell curls
- machine curls
- 21's (my favorite)
shoulders
- barbell / dumbell curls
- military press
- lateral raises
triceps
- cable pushdowns
- lying extensions
- dips
legs
- machine squats
- lunges
- leg extensions (least favorite - really bad for the knees)
- leg curls
 
hi there!
you sound very active. one thing that needs to looked at is energy. your workouts and your running utilizes energy to move by. physical activities can do two things. it can take away health and it can make health. the one things you need to be aware of is that you need to stay healthy as well as physcially fit.
using resistance exercises stresses the body no matter how little the weight is. it will be determine by the brain if there is a need to battle the stress or work with it. going at a weight that is comfortable is knowing that you are working with your body rather than on it. a term used when beginning to exercise is called "unaccostume." once the body gets the feel of things, it becomes accostume.
you should probably build your progressive resistance exercises around your running and ty to findout, whereabout physically your weakness may be. this will keep you safe and hopefully injury free. use you workouts as an intervention as well as a prevention mode. this will make you more involved and aware of your health and physical fitness.
as i tell everyone who wishes to start exercise, know your purpose and always ask why i/m exercising. followup by obtainning health information and learn to understand the information. this is very improtant because through your exercise, you will communicating that information called self-knowledge. finout from other runners what they consider to be helpful and healthy regarding exercises.
i don't think it would be a good idea to give any type of workout because i don't know your general health background and what it is you understand about exercise performance.
so for now, educate yourself about exercise. you might discover through your journey the parts of you that where unknown.
good health to you and good luck.
dat's it for now!
aloha!
mikey q.
 
First thing is that I am doing this at home, so I am limited on what I can do based on the equipment that I have or can buy fairly cheaply. So no squat machine for me ;-)

Second is that I am in fairly good shape now. Wasn't so 6+ months ago (See some other threads for my history). In fact, I am probably in the best shape of my adult life - maybe even including my military time. I am heavier than I was then, but that isn't everything.
 
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