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HELP!! BEGINNER!!

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laurenummy
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2017/11/11 14:33:17 (permalink)

HELP!! BEGINNER!!

Hi everyone!
 
I am a 23 year old female, quite overweight (unfortunately). I have really taken an interest in the fitness lifestyle and weight lifting and really want to peruse it further......BUT!! I have no clue were to start.
 
Do I start with losing all this excess fat first on a calorie deficit whilst lifting and doing cardio? OR do I go straight in with a bulk and gain even more weight whilst lifting and then do a big cut??
 
Some words of wisdom please, I am lost 
 
Thanks,
Lauren
#1

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    Brett
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    Re: HELP!! BEGINNER!! 2017/11/12 12:43:15 (permalink)
    Hi Lauren and welcome.
     
    It depends on your goals really. Do you want to be big and muscular? Do you want to get strong? Or do you want to 'tone up' as they say and get that fitness model body you see on the ads?
     
    As a beginner you are lucky as you can really hit all goals at the same time! It is good to train with a goal in mind though.
     
    If you are already overweight I would suggest aiming to trim down first. Not only will you feel good mentally and phyically, but you will become healthier AND you will find as you build muscle you will burn even more fat.
     
    First up, do you have a routine that you like the look of and have access to a gym? You sound a little cluey on the diet lingo- how much experience do you have with setting a diet plan?
    #2
    laurenummy
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    Re: HELP!! BEGINNER!! 2017/11/12 12:52:48 (permalink)
    Hi Bret!

    Thanks for the reply :)
    I do have access to a gym yes! I am a member with Pure gym but as I am a student I wouldn't be able to afford personal trainer right now.

    My partner was quite into fitness for quite awhile and hearing him talk about it I got familiar with the process a little I think haha. I think doing a four day split might fit into my busy life!
    My overall goal would be to lower my body fat and build muscle, I don't want to be too big but I would like to change the shape of my body and add definition.

    Setting up a diet plan I'll be honest not quite a lot of experience. I understand counting macros etc but I haven't tested it out long enough to see results and I'm also not 100% sure what my macros would be for me now.

    Thanks
    Lauren
    #3
    Brett
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    Re: HELP!! BEGINNER!! 2017/11/12 16:04:22 (permalink)
    That's great! He should be able to give a little advice and support on the diet front. Don't get too bogged down with macros. Balanced diet is best. Your new language is calories though.
     
    My advice is to get a calorie app like myfitnesspal or something on your phone. You can then start logging everything that you eat. I also suggest you weigh all your food especially at the start, as guesses can be wildly out. You are only after a small calorie deficit and if you are guessing with food you could suddenly be over cals that day or multiple days and you wont lose any weight!
     
    First step though is to figure out how many calories you need in a day. Google 'harris-benedict fomula' and punch in your numbers. This will give you a rough estimate. Start weighing weekly in the middle of the week (I say middle because most people if they deviate from a meal plan tend to do so on the weekend, and a high salt or carb meal the night before can affect scale readings the next morning!) If you haven't got a set of decent accurate scales get some. If you stand on it five times and get different readings each time choose another one. I've got a set of weight watchers scales and they are mint. On your weekly weighs you can then adjust calories depending how quick you gain or lose weight.
     
    As for the training side of things four days is a good aim. Personally I recommend for beginners to try out stronglifts. Not only is it effective, but it teaches you in great detail about the big lifts like squat, deadlift and bench. Don't be one of those pink dumbbell girls. They are wasting their time. You can build more muscle with these big exercises. They may be intimidating at first, but work your way up slowly, pay close attention to your form (how you do them safely) and you will not look back.
     
    A little info overload I know but this is what I would have wanted when I started!
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    laurenummy
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    Re: HELP!! BEGINNER!! 2017/11/12 16:20:05 (permalink)
    Hi Brett!
     
    Thanks so much for your help so far! You've been great. Yeah I'll focus on my calorie intake first and a balanced diet for a few weeks and see how I get on then adjust if I need to!
    Oh yeah, I will definitely focus on those types of movements, my partner always said if you can do over 8 - 12 reps easily, then the weight isn't heavy enough, but I agree squats, deadlifts, benchpress etc are good overall movements I just personally haven't done alot of them. 
     
    I was just very unsure with were to start off because my body percentage is quite high and I am only 5'2 so just didn't know the path to go down to get me started. Would you incorporate cardio whilst I am trying to lose weight? Or just focus on diet and lifting?
     
    Thanks,
    Lauren
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    Brett
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    Re: HELP!! BEGINNER!! 2017/11/12 17:12:53 (permalink)
    Eating reduced calories will lose weight. Combined with a weight lifting routine you will lose even more.
     
    Adding cardio will lose you even more still.... but there is a limit. Too much exercise will hinder you. I reckon if you just did a 5 min bike ride or jog at the end of your lifting 3 times a week that will be plenty. People go overkill with cardio, but then they go home and eat too many calories!
     
    Yeah I wouldn't go over 12 reps like he says. Also don't forget plenty of youtube vids on how to learn form but that stronglifts link I gave you is a good one.
     
    Some take home points:
     
    - In a deficit you will be hungry. Do not nibble. Weigh everything and drink plenty of water when you are hungry. It will get easier as the weeks go on.
    - Don't be afraid to treat yourself. I just had a hot chocolate and a little can of chips (or crisps as you lot call them) BUT I added the calories onto my tracker and I am only 3 calories over my limit for today. 
    - You can easily balance the last cals that day with nuts. Eg. you only have 23 cals left for the day and nothing fits. Go weigh some nuts and make it fit. Same if you have 200 cals left. Nuts are great like this. I personally like roasted almonds.
    - Don't try and incorporate everything at once. Get diet sorted first. Then add the training. Then add the cardio. Doing it all at once can become overwhelming and will defeat you before you even start. Plus as you slowly add things your energy expenditure will increase and you will find that you start losing weight quicker as you burn calories faster.
    - I think aiming to lose 1-2% bodyweight a week is a good target. Try to lose too much too quickly will burn you out and your body will start making you tired before it uses fat reserves.
    - Have fun! This is a lifestyle change, not a quick fix. You need to enjoy it or learn to otherwise you won't do it.
     
    And finally, you are welcome. Good luck!
    #6
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