Any advice on lifting weights?

Sorry - this will be a very long and boring post (and I'm fully aware I will get lots of people saying eat less and exercise more - I'm looking for more specific advice than that).

I've done lots (and lots) of googling and found different exercises and advice but I wondered if anyone could offer any advice geared more specifically to me.

First off, I know I'm doing lots of things wrong:

1) I don't have a clear goal other than 'look better' and decrease body fat percentage (I'm not even going to admit what that is!)
2) I hate cardio so I'm avoiding it as much as possible.
3) I love food so I'm not dieting as such. I don't eat terribly anyway though to be fair and I have cut out crisps, biscuits and sweets/buns completely and I have bread very rarely (white, I can't stand brown bread). I do eat 5 portions of fruit or veg a day. I reckon I very rarely eat the full 2000 calories a day but then I sit on my bum all day when not working, so I would probably be better off eating more and moving around.

Anyway, on to the weights. I only have one 10lb barbell and two extra 5lb weights that could also be fitted onto said barbell. I do have a gym subscription that I don't use but I don't feel comfortable using the free weights there. I know 10lbs is light but it feels 'right' as it certainly doesn't feel too easy and I'm tired after completing 3 sets of 8-15 reps (depending on muscle being targeted). I currently do (as of last week) bicep curls, rows (up and down), squats, lateral raise (I can only do 5lbs) all in one session with 15secs rest inbetween 4 times a week with rest days in between.

Do you have any recommendations of what else I could do? Please, please don't suggest running - I cannot run at all as my throat burns within a few minutes and feels like something is lodged there. It makes me cough a lot and prevents me from doing any other exercises for at least an hour. Actaully if anyone has any advice on that, that would also be very helful as I am quite worried that I wouldn't be able to run if in danger/needed help in an emergency.

Stats if they help:

I'm female, 27, 5ft 7 1/2 and weight 10 stone exactly (so I would benefit from losing half a stone too).

 

Yes I have some advice and it can be summed up in one word................Kettlebells

For years I tried going to the gym, dieting and even buying gym equipment such as cross trainers etc.

But then I had a few training sessions with a personal trainer at the big gym near the town end.

He showed me different weights and machines to use but most of the time we were concentrating on using kettlebells.

So I bought a few kettlebells and now use them at home.

Since I started going to boozers (17 years old?) I've always had a problem with my weight........its not so much what I eat........its drinking which results in eating rubbish after I've been drinking.

Further advise I have concocted I have called - W.A.S.P.E.

W - weigh yourself every day or every few days
A - cut down on alcohol consumption
S - avoid or identify stress relating issues because this can cause comfort eating or drinking alcohol
P - weight watchers Point system is a good simple way to monitor what you eat and drink - so join weight watchers
E - exercise. Go to the gym and get advice from a personal trainer on how to exercise and especially how to use kettlebells - because kettlebells can be used at home and they don't take up much space in the house

 

YouTube

 

watch thi back

 

Cheers Nudge! Can't say I'd even considered Kettlebells but you're right at least in that they don't take up much room which is a bonus. I obviously can't speak for their benefits as I've never used them. I drink so little alcohol I could almost be considered tee total so that's not an issue. If I take out the 'A' and rearrange the rest, I can have the nice acronym 'SPEW' mmm, that should put me off food quite nicely!!

 

Regard less of how little you lift make sure you grunt loudly to alert others to your efforts.

 

Although YouTube can be a good place to get advice - you have to be careful in how you use weights and kettlebells.

I used YouTube to see if there were any extra exercises I could do with kettlebells - and injured myself doing one particular exercise.

A pulled muscle in yer lower back just before Christmas is a reight foooking downer.

So stick to what the personal trainer asks you to do.

 

I purposefully avoid the women only section of the gym because of this. Why do women grunt so loudly?

 

I personally avoid the men only section.........not because of the grunting...........its because if there are no women walking about then what is there to look at?

(please don't suggest the television)

 

Wife does Kettlebells at home ,there's loads of exercises on YouTube ,she usually watches a vid on the ipad as she exercise.

 

Before you start going to the gym, concentrate on the buttocks first.

There is nothing worse than breaking wind in public when lifting something heavy.

By the way, I am 64 years of age and avoid gyms like the plague, only partly for this reason.

 

Make sure you take a selfie at the gym, everyone knows it doesnt count if you dont take a selfie.


Sent from my iPhone using Tapatalk

 

Erm, thanks?

 

Do the main compound lifts - deadlift, squat, bench press, overhead press and chin-ups (or some form of row if you can't do chin-ups).

Watch videos/read tips on form - the chances are if you just start squatting/deadlifting intuitively you will be making all manner of mistakes which will lead to pain at some point.

Don't fear the free weights area - people at the gym are friendly and don't mind other people who are there to work out so long as you aren't doing something stupid/dangerous or just pratting about taking pictures.

Try and do free weights rather than machines where possible - they require your body to do the stabilisation work which is more beneficial.

 

Forgot to add - this is a decent beginner program which includes the main "big" lifts with some accessory work and will have you making progress fairly steadily: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

 

Thanks mansfield_red. Did it have to be called Ice Cream Fitness though?!

 

Just discovered a new app called SWORKIT. Only just got it, the 'lite' free version but seems pretty good. It gives you work outs for stretching, cardio, warm up etc and you can adjust the time you want to work out. It demonstrates each exercise first then you do it. Works well on an iPad.

 

That sounds great but I don't own any apple devices. I'll check the Play store to see if there is a version on there. Thanks.

Edit: found it thanks! One of the options is 'rump roaster' - oo er!

 

I'm 6ft 1 and weigh 10 stone 10. I've been pretty much the same weight all my life. I tend to eat a lot of foods high in protein, which keep you feeling full for longer. A lot of food high in protein does tend to be animal-based, but I don't really like to eat too much meat. You can get soya protein chunks from Holland and Barrett which are high in protein as a substitute, or Quorn type products. I will eat things like porridge with banana in the morning; sweet potato; unsweetened natural yoghurt with fruit; peanut butter; almonds; pumpkin seeds; vegetables; beans of all types, especially black beans and kidney beans; high fibre cereals like bran to keep you regular!

I also think doing 'core' exercises are really good especially if you aren't great at cardio. These usually just involve you working your abdominal muscles and can be done from your bedroom. Even 10 mins of those a day are enough to tire me out.

Good luck!

 

Go for it, get that rump roasted!