Weight Lifting Frequency?
Hi all,
I have recently started weight lifting to develop and define my upper body. I have changed my goals from losing weight to losing inches (even if CC doesn't allow for those settings ;0 ) and balancing out upper and lower body. Tired of having stick-like arms and bulgy thighs. I am also scheduling sessions with a PT.
My quick question is: how often should a beginner do the weight lifting routine? Every day? Part of it one day, and part of it the following day? I am impatient by nature, but I also don't want to hurt myself (I have a disability in one of my shoulders).
Full body every other day is preferable for beginners because they have the largest potential to grow and recover quickly. Have you talked to a physical therapist/doctor about your shoulder and gotten cleared to lift? I would and relay any limitations to your trainer.
Ok, thanks! So I did yesterday, and I will do again tomorrow. YAY!
Yes, I have gotten permission from my doc, and given all the details to my trainer. We'll see how it goes.
How long (time-wise) do you reckon a weight-lifting session should be, for me?
3 days a week (every other day)
Start with a real program
some highly thought of programs
all of the New Rules of weight liftings ( original , for women, for abs, for life)
Starting strength
With regards to your shoulder: I have bursitis in my left shoulder. I've had a few cortisone shots that helped to a certain degree. My Dr. advised against any sort of bench presses or overhead presses. I "took this under advisement" (ignored it). I did however start a little rehab program.
Twice a day I do exercise 2 and 3 as shown here (2 sets 30 each low resistance). Keep the resistance low to avoid getting other muscles involved. I do hanging shoulder rotations (2 sets of 20 each direction), a cross body shoulder stretch and a triceps stretch using a towel behind my back. I hold hte stretches for about 20 seconds and do each one twice. I take 2 10 minute breaks during my work day and this is when I do this rehab.
A year ago I didn't think I'd ever be able to do a decent bench press or overhead press. I still have plenty of room for improvement but at least now I'm using the same weight for both my left and right side when working with dumbbells.
Hope this helps, good luck.
Thanks you all :) !
Kevin, I wish I had something that could be cured with cortisone - mine is a neurological problem, so I have limited range of movement, even if my muscles, bones, joints are perfect.
I also suffer from bursitis. The exercises given by Kevinatthebrook worked wonders for me, but I also do halos and the shoulder shocker as I find them beneficial too.
When I started lifting I also started with a 3 day routine which was a mix of upper and lower now I lift 5 days a week occaisonally 6 days focusing on a different muscle group everyday.
I am sure your PT will start you on a 3 day a week program just remember to make your goals clear to your trainer as I know people who have gotten frustrated as they had different goals in mind than their trainer.
Yes, I a doing a three days a week program. I actually like lifting - which I didn't expect! I so look forward to not having these ridiculous arms anymore.
I a new to this, so bear with me. My trainer suggested that instead of jogging 90 minutes at 9.0 km/h, I ought to try power walks and more weight lifting and/or a circuit training to burn more calories and engage more muscles of my body.
Is this true? And if so - can anyone explain why? Would that really help my metabolism (right now it is a bit sluggish, apparently the natural trajectory of my thyroid condition... bleah)
Also - any suggestions on how to put together a new, more efficient cardio? What would count as a powerwalk? Is 8.1 km/h enough?
I find it hard to stick within my calorie limit, so in my fantasy world I would like to burn 600 or 500 kcal with exercise. Is this unrealistic/unsustainable, unless I spend my life in the gym?
Sorry, too many questions.
But I actually love lifting! My book shopping will improve so much, eh eh :)
Original Post by Alastor83:
Yes, I a doing a three days a week program. I actually like lifting - which I didn't expect! I so look forward to not having these ridiculous arms anymore.
I a new to this, so bear with me. My trainer suggested that instead of jogging 90 minutes at 9.0 km/h, I ought to try power walks and more weight lifting and/or a circuit training to burn more calories and engage more muscles of my body.
Is this true? And if so - can anyone explain why? Would that really help my metabolism (right now it is a bit sluggish, apparently the natural trajectory of my thyroid condition... bleah)
Also - any suggestions on how to put together a new, more efficient cardio? What would count as a powerwalk? Is 8.1 km/h enough?
I find it hard to stick within my calorie limit, so in my fantasy world I would like to burn 600 or 500 kcal with exercise. Is this unrealistic/unsustainable, unless I spend my life in the gym?
Sorry, too many questions.
But I actually love lifting! My book shopping will improve so much, eh eh :)
This doesn't cut it.
To lose weight, fixing your diet is chore number 1, 2, 3 and 4. If you can't do that then your choice of exercise is meaningless for weight loss (exercise has many benefits other than weight loss). In the short to medium term dozens of studies have shown that weight loss through exercise is doomed to failure. You cannot work at the intensity that would have a significant impact on your calorie usage.
If you are truly committed to losing weight (fat), then you need to fix your diet.
Adding in resistance training will help to retain muscle mass (which in turn helps with increased metabolism) and avoid finishing "skinny fat".
Over time, you may be able to increase your "cardio" to a level that it causes an impact on your weight but really if you have that kind of commitment, you will have committed to fixing your diet.
Thanks! Nice to see articles that have references to medical journals. I find that to be very motivational, in terms of fixing my diet!
I wonder now if a lot of my long-hours cardio is doing basically nothing in terms of weight loss (I know it helps my legs in other ways, being chained to a chair for 12 hours in a row, reason why I will keep some). I am not overweight, just trying to trim a few vanity pounds to go back to my original weight. And have always done a bit of exercise - for the past few years, usually at least 90 minutes of ballet every day. Often more.
Would this mean I am at the point where my usual exercise is good for other benefits (mood, breathing, etc...) but not really helping me losing these 10 lbs I put on in the past few months?
