Gym weights advice

Dugganator

Dugganator

Dugganator

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7 May 2006
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I'm currently doing a lot of cv down the gym about 3 times a week and been losing weight for a while now.

I'm thinking of starting weights but worried that I'll start putting weight back on because of fat being turned into muscle.

Is there a suggested best route to go along with cv?

One of my friends suggested doing weights but his suggested routine sounded a bit hardcore for me as I’m looking to tone and burn.

His routine is to start at the heaviest he can rep until failure and then move down in weight until he fails at the smallest weight.

What would be your guy’s suggestions? Should I stay away from weights until I reach my goal weight or can weights be a good way of also burning fat faster along with cv work.

Cheers
 
Weights will accelerate fat burning significantly with a good diet and a good intensive lifting/workout regime. CV alone is only so good - weights and gaining some muscle actually helps your body accelerate it's metabolism.

You won't turn into Arnie over night, and you can only look "toned" if you have muscle to begin with.
 
Freefaller said:
Weights will accelerate fat burning significantly with a good diet and a good intensive lifting/workout regime. CV alone is only so good - weights and gaining some muscle actually helps your body accelerate it's metabolism.

You won't turn into Arnie over night, and you can only look "toned" if you have muscle to begin with.
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Cheers freefaller. What would you suggest with regards to the type of work out.

On monday night I did my first weights on a brench press and was completely shocked at how much I could lift in a bad way. I'm not sure what is the max I could rep once but 50kgs I could only rep about 6 times before failure.

If weight lifting will help me burn fat ill be really interested at a suggested work out if there is such a thing.

Cheers.
 
You friend is doing either pyramiding or dropsets. Likely the first.

Unless you have weigh classes to stick to for a given sport I would not be bothered by your weight.

Find a happy medium. A low enough level of bodyfat with a healthy CV system. Muscle does weigh more than fat but I can't understand why people are obsessed with BMI's and the likes.

Yes weight training can help to burn fat in the targeted area, not loads, but a little. Weighted circuits could be worked into your CV routine and be quite a useful tool.

In terms of rep range I'd aim for 8-12 reps and about 3 sets. I'd read GordyR's sticky at the top if I were you, its very useful and full of information. A 3 day split would probaly be what I'd recommend.

Build muscle or burn fat. Not both. It's possible but not easy even for the more experienced of us. Either continute to reach your target fitness/bf levels and then start to incorporate resistance training or start to build muscle and 'trim' off the fat after. Diet is key to building muscle which should be addressed. (All this information is in the stiky :))

Don't use the 'T' word. Building muscle is what you are on about. That and improving definition with low bodyfat. Changing muscle tone is something completely different to what most people understand.

Somebody else will be along shortly. I'm at work hence the brief reply! :)

Edit: What Freefaller means is that in order for the body to maintain muscle it has to be 'fed' enough to sustain it. The more muscle you have the more your body needs feeding. Also the more muscle you have the more calories at rest your body burns. The more calories your body is burning the faster your metabolism.

I'm not suggesting muscle magically burns fat but every little helps.
 
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I reckon the stronglifts 5*5 is a good intro into weights for most new starters, good compounds to biud strength, Im 3 weeks into the 12 week plan, and although I havent lost weight, Ive certainly lost inches.Im fasting at the mo, so Im not really doing cardio, but the fact im losing inches can only be a good thing:)
 
Tinders said:
I reckon the stronglifts 5*5 is a good intro into weights for most new starters, good compounds to biud strength, Im 3 weeks into the 12 week plan, and although I havent lost weight, Ive certainly lost inches.Im fasting at the mo, so Im not really doing cardio, but the fact im losing inches can only be a good thing:)
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Thanks for the guide bud. This look like a great way to get me started.
 
Duggan said:
Cheers I guess :p. If i'm honest i'm completely new to this so you will have to tell me if this is good or not i dont really know
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It's all relative. I'f your 7Ft 2" and weigh 150KG it's not. If your 5 foot and 40KG then yes it probaly would be. It also depends on you range of motion, if you brought the bar all the way down to your chest each time, if the bar was kept level etc.

I wouldn't get hung up on trying to (not that you were) impress anybody wether it be in the gym or on the internet as it usually results in wasted effort and poor form and/or injury. Neither of which are good!

Focus on form! And really making your muscles work.

Take regular pictures every few weeks and even slap some of them in the bodybuilding thread to log your progress. You might not see differences but others will. Don't worry there are pictures of people all shapes and sizes in that thread so don't be embarrased.
 
Benny06 said:
It's all relative. I'f your 7Ft 2" and weigh 150KG it's not. If your 5 foot and 40KG then yes it probaly would be.

Take regular pictures every few weeks and even slap some of them in the bodybuilding thread to log your progress. You might not see differences but others will. Don't worry there are pictures of people all shapes and sizes in that thread so don't be embarrased.
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cheers bud. Well I'm 6 2 and about 17 stone 5 so like 111kg I think. I've got a knee injury that i'm trying to overcome at the moment so building this area up will be handy. It isnt stopping me doing exercise but I can feel thats its weak.

I'll get the gf to take some photos and take my stats when I get back from the gym tonight. Aiming for 3 times a week at the moment.
 
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Weight lifting gets my vote for dropping fat.
Aslong as your lifting heavy and properly you will find that doing things like Deadlifts and Squats will get your heart racing.

Started my routine on 6th March at 15st 2lb.
Weighed myself Monday and Im now 11st 13lb.

I do a 4 day split and Cardio once a week.
*EDIT* I also walk home from work each day which is 3 miles and I always forget to mention that.

My change in Diet has probably been the biggest factor in it all and that is what will ultimatly effect your weight going up or down I think.

Depends what your long term aim is I guess.
Mine is to shift the fat and then put on some lean muscle, so getting involved early on and learning the lifts etc has been quite important for me.

....and I only bench 55, so 50 aint half bad IMHO.
 
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I'm 5'11'', 182 lbs and I can only bench press 18Kg dumbells after a month of working out (8x3, full ROM, strict form). I'm such a weak ass but hopefully staying disciplined with the exercise technique will see this shoot up quite quickly.
 
TheCybermonkey said:
Weight lifting gets my vote for dropping fat.
Aslong as your lifting heavy and properly you will find that doing things like Deadlifts and Squats will get your heart racing.

Started my routine on 6th March at 15st 2lb.
Weighed myself Monday and Im now 11st 13lb.

I do a 4 day split and Cardio once a week.
*EDIT* I also walk home from work each day which is 3 miles and I always forget to mention that.

My change in Diet has probably been the biggest factor in it all and that is what will ultimatly effect your weight going up or down I think.

Depends what your long term aim is I guess.
Mine is to shift the fat and then put on some lean muscle, so getting involved early on and learning the lifts etc has been quite important for me.

....and I only bench 55, so 50 aint half bad IMHO.
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Dude first of all massive well done on that weight lost. Please teach me your wise ways master
 
Robbie G said:
I'm 5'11'', 182 lbs and I can only bench press 18Kg dumbells after a month of working out (8x3, full ROM, strict form). I'm such a weak ass but hopefully staying disciplined with the exercise technique will see this shoot up quite quickly.
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Well I used to box when I was younger and I've always been reasonable strong I guess if i'm compating myself against an average person not the fit gym folk in this part of the forum :p .

I'm not the best person to give advice but google that stronglifts 5x5. Cracking little guide i've been reading it since it was posted as a suggestion in this post seems like a really good routine to start with.

I'll go to the gym tonight and try and bench what ever the highest i can might get someone to video it for the laughing factor when I fail lol. Just the one rep though.
 
Duggan said:
Dude first of all massive well done on that weight lost. Please teach me your wise ways master
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Thanks, Im chuffed with the progress but am no master :)

I just stumbled across the Sports Arena forum while in a 'I need to lose weight' mood.

Read the GordyR's Beginners Guide to Bodybuilding sticky which got me started and made me realise that lifting weights and bodybuilding isnt about spending every waking hour in the gym and stuffing your face and that sorting myself out was achievable.

That and seeing others on here such as Dark Shadow having success has kept me going.

Other than that I just keep and eye on the threads in here and take on peoples advice given to me or to others in a similar situation to myself.
RimBlockers posts are good ones to read aswell:
http://forums.overclockers.co.uk/showthread.php?t=18027347
Always good to know your not the only one going through it ;)

Its all about finding something that works for you and just keeping at it.

Best of luck.
 
Right went to the gym last night and did the 70mins Cv.

30mins on the cross trainer level 8 on random
35mins on the treed mill speed 6.2 on fat burn (this adjusts the incline until you reach your target heart rate which was set to 170)
5mins on the rower (this was set to just row on resistant 7 not very got at rowing and this was the first time on one)

My spotting partner didn’t turn up last night so I couldn’t really push my on the bench press. But failed at 45kg on my own my chest is still hurting from Monday so I’m taking this as a factor.

I did 2 reps of 5 on the seated row pull up to the maximum weight of 88kg.

I left the gym shortly after this.

Do you guys think I should do weights twice a week until I start healing a bit faster today I feel pain in my all chest muscles. I left a day between as suggested but still feel the same as if my muscles aren’t knitting back together quick enough. Maybe this is just normal but I dont know.
 
That fat burn heart rate of 170 seems really high to me.
Machines at the gym I go to have a recomended for me of only 125.
Thats enough for me to get a little clammy.

When you start a body building routine you will find that you feel sore quite a bit.
After a good session though I can still feel it for most the week and ive been at it now for a good 6 months.

To some extent I kinda miss it if I dont feel a little sore.
Does that make me weird? ;)

Also, I would recomend doing the weights before cardio if you doing them the same day.
That way you can put in maximum effort on the weights....but again this is going to depend on what your aims are etc.
 
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TheCybermonkey said:
Also, I would recomend doing the weights before cardio if you doing them the same day.
That way you can put in maximum effort on the weights....but again this is going to depend on what your aims are etc.
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I would recommend this too.

Not only does it allow you to put maximal effort into lifting it also depletes glycogen stores, allowing you to burn fat more easily. I think thats right.

Though ideally you need to ingest some protein within 30 minutes(if your lifting seriously) of finishing your weights so an hours cardio after this would be a bad idea. HIIT cardio however is ideal.

Edit: Also 170BPM does seem too high for fat burn. 125-135BMP is what I understood fat burning zone to be for most people.
 
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