Free weight training routine

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach. If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio. Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet. When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting. This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible. However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.

I feel like 30 lbs over weight is too much to carry, in doing lifts like deadlifts or squats. Range of motion is probably shot and there's a higher risk of injury. I would shed some weight before getting into a full weightlifting routine, it doesn't have to be the entire weight but at a weight where you can work with. Lifting does promote weightloss no doubt about it.

What? 200 lbs overweight I can see but 30 lbs should have no impact on range of motion whatsoever. Plenty of women in my lifting group started our overweight. Weight lifting is for everyone not just thin people. Thirty lbs also doesn't increase your risk of injury. What hogwash.

Sure, she can start out doing bodyweight exercises, do body pump classes, 100 bodyweight squats or whatever-- these are all forms of cardio which is great and if she can burn off enough calories and nutrition is spot on then yes, this is certainly the right path. The OP specifically asked for a lifting program full body or splits which to me implies resistance training to build strength and muscle not to mention increasing metabolism caused by weightlifting which we want. Since OP worked with a PT before, her form is probably passable.

Again, 30 lbs is too much to lose to be able to start a lifting program right off the bat and the OP is libel to get injured due to limited range of motion and weak core which would set her back or altogether quit if injured. I would not call doing 100 bodyweight squats or deadlifts resistance training, this does not build nor tone muscles, it burns calories. Nutrition should be the number one priority for weight loss then sprinkle in cardio/conditioning of choice whether that is HIIT, classes, jumping rope, or 1000 bodyweight squats.

[Anonymous]

OP here. thanks for the replies.

What I am looking for is a weight training workout I can do in addition to some cardio. I have done eight workout in the past and lifting along does not help me lose weight, but I do want to lift to get stronger or at the very least maintain the muscle that I do have. I know that it is very difficult/nearly impossible to see strength gains while dieting enough to lose weight.

[Anonymous]

Piggybacking on OP's request: any other plans similar to New Rules? I've done that twice, through phase three and want to try something else. I have found that that type of plan works well to motivate me so a similar months-long plan would be great.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would diet down first if you need to lose weight before embarking on a lifting program. If not, I would do a full body workout for 3/4x a week. Something like this: Day 1 would be Squats, chest, shoulder press, and back extensions. Day 2: Deadlifts, tricep curls, upright row, and lunges Day 3 Step ups, arm curls, face pulls, bridges or good mornings or pull throughs. Day 4 could be a cardio, pylos, or prowler sleds.

Hit the lower body and upper body each workout, once you get into a routine you could do body splits and depending on the body part that is lagging, you could devote an entire workout on it. From what I understand about splits and full body workouts, they both lend itself to hypertrophy and muscle gains. Go easy on the full body because they will wipe you out in the beginning.

so what would be the best mode of action to lose weigh first? I have a solid 30 lbs to lose. Just cardio and some HIIT workouts?

Cardio of preference and a solid diet plan. If you have access to a prowler sled those are fantastic to lose weight while building muscular endurance at the same time. There are plenty of ways to lose pounds and there are sites where you can count macros and and track your workouts if you find that helpful.

I'm an avid runner, but much as I love cardio exercise, I'd suggest the opposite of this approach. If you visit the forums on MyFitnessPal.com, you will find a lot of folks who have had much more success losing weight through diet and lifting than through cardio. Several reasons for this:

- Cardio tends to burn way fewer calories than people think, and it makes you hungrier. I remember calculating one day that Paula Radcliffe (the marathon goddess) could probably eat back all the calories from her 100 mile per week training adding two large chocolate muffins and a half a bagel per day to her normal diet. When I was running 60 miles per week I still had to watch calories very closely to lose weight.

- Many people report success with losing while lifting. This is usually explained in terms of your body burning more calories after strength training or in terms of muscle burning more calories than fat, both of which I think are pretty negligible. However, lots of people do have more success with lifting.

- Impact cardio exercise when you are heavy is really hard on your joints.

I feel like 30 lbs over weight is too much to carry, in doing lifts like deadlifts or squats. Range of motion is probably shot and there's a higher risk of injury. I would shed some weight before getting into a full weightlifting routine, it doesn't have to be the entire weight but at a weight where you can work with. Lifting does promote weightloss no doubt about it.

What? 200 lbs overweight I can see but 30 lbs should have no impact on range of motion whatsoever. Plenty of women in my lifting group started our overweight. Weight lifting is for everyone not just thin people. Thirty lbs also doesn't increase your risk of injury. What hogwash.

Sure, she can start out doing bodyweight exercises, do body pump classes, 100 bodyweight squats or whatever-- these are all forms of cardio which is great and if she can burn off enough calories and nutrition is spot on then yes, this is certainly the right path. The OP specifically asked for a lifting program full body or splits which to me implies resistance training to build strength and muscle not to mention increasing metabolism caused by weightlifting which we want. Since OP worked with a PT before, her form is probably passable.

Again, 30 lbs is too much to lose to be able to start a lifting program right off the bat and the OP is libel to get injured due to limited range of motion and weak core which would set her back or altogether quit if injured. I would not call doing 100 bodyweight squats or deadlifts resistance training, this does not build nor tone muscles, it burns calories. Nutrition should be the number one priority for weight loss then sprinkle in cardio/conditioning of choice whether that is HIIT, classes, jumping rope, or 1000 bodyweight squats.

I definitely wouldn't recommend 100 bodyweight squats, jumping rope, or HIIT right off the bat.

That's begging for a repetitive stress injury. Why do you assume someone 30 lbs overweight is grossly out of shape? Why would her range of motion be limited? You would recommend jumping rope to an overweight person but not squats? That makes no sense whatsoever.

Also, what is your experience/qualifications? I know a lot of trainers and seasoned lifters and I have never heard anyone say that strength training is contraindicated for people who are overweight. It sounds like you have assumptions about overweight people that aren't realistic.

I can deadlift about two hundred for reps now. I am probably twenty pounds overweight (Used to be more, more like 40-50). I don't know how an extra few pounds would make it harder for me to lift. I can definitely lift more and am much stronger and better conditioned than I was pre-kids, when I was not overweight.

Nutrition is important, but for fat loss, strength training should be the priority. Resistance training will maintain muscle and ensure that what is burned is fat and not muscle.

[Anonymous]

Anonymous wrote:Piggybacking on OP's request: any other plans similar to New Rules? I've done that twice, through phase three and want to try something else. I have found that that type of plan works well to motivate me so a similar months-long plan would be great.

Did you ever do all seven phases of NROL4W? I would recommend getting through the whole program for sure, rather than stopping at phase 3. Stage 7 gets really fun.


Right now I am doing NROL Supercharged. I am getting fantastic results with the hypertrophy program. I am squatting and deadlifting significantly more than I was at the end of NROL4W.

The newest book, Strong, is also out.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Piggybacking on OP's request: any other plans similar to New Rules? I've done that twice, through phase three and want to try something else. I have found that that type of plan works well to motivate me so a similar months-long plan would be great.

Did you ever do all seven phases of NROL4W? I would recommend getting through the whole program for sure, rather than stopping at phase 3. Stage 7 gets really fun.


Right now I am doing NROL Supercharged. I am getting fantastic results with the hypertrophy program. I am squatting and deadlifting significantly more than I was at the end of NROL4W.

The newest book, Strong, is also out.

Sadly, I have never done all seven. I am loathe to start again at the beginning since phase 1 is such a slog. Can I do Supercharged without doing all seven phases of the first one? Will also check out Strong

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Piggybacking on OP's request: any other plans similar to New Rules? I've done that twice, through phase three and want to try something else. I have found that that type of plan works well to motivate me so a similar months-long plan would be great.

Did you ever do all seven phases of NROL4W? I would recommend getting through the whole program for sure, rather than stopping at phase 3. Stage 7 gets really fun.


Right now I am doing NROL Supercharged. I am getting fantastic results with the hypertrophy program. I am squatting and deadlifting significantly more than I was at the end of NROL4W.

The newest book, Strong, is also out.

Sadly, I have never done all seven. I am loathe to start again at the beginning since phase 1 is such a slog. Can I do Supercharged without doing all seven phases of the first one? Will also check out Strong

Yes, you can definitely do supercharged even as a beginner. I think it's supposed to take about 10-11 months so it will keep you busy for awhile.

Phase 1 is such a slog but going through the whole program is pretty awesome. Doing it through phase 3 gets you over the hump - if I recall phases 2/4 and 3/5 have the same exercises, so it's fun to do 4 and 5 and see how strong you've gotten! I am really glad I finished the whole thing.

[Anonymous]

Hasfit.com.

[Anonymous]

love love love this program - 12 week Jamie Eason Live Fit trainer. I did it a few years ago and highly recommend it! Good luck!
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

[Anonymous]

Anonymous wrote:love love love this program - 12 week Jamie Eason Live Fit trainer. I did it a few years ago and highly recommend it! Good luck!
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

OP here. i started this program once, but the later portion that includes weights and 30 min of cardio 6 days a week is just not realistic for me. I do not have 1.5 hours a day 6 days a week to workout.