How to get started with weight training

In an effort to lose some weight and stop feeling like a couch slug most of the time, I’ve started eating better and have also joined our local community center gym. I had one of the gym trainers give me an orientation, and he showed me the basics of how to use the cardio equipment (most of which I already knew, from my one previous abortive gym membership, four years ago) and also how to use the weight machines and how to do a few simple free weight exercises.

What I’m now looking for is pointers for where to find more info on weight training. I suppose the best thing to do would be to hire a personal trainer, but cash flow is a problem there. Does anybody have good book/video recommendations? I did a quick scan on Amazon and found that there are a huge number of books available on the topic of weight training, and it’s hard for me to be able to tell which ones are worthwhile.

Any advice? Keep in mind I’m a total beginner. I’m looking to get in shape, build strength and bone density, and build muscle, in that order.

Have a look around here for some good beginner’s info.

Sweet. Thanks, ultrafilter.

I don’t think it’s unreasonable to ask the staff at the gym to create a workout program free of charge. I joined a gym a few months back and not only did the staff orient me to all the machines, but they also created a simple program which noted which machines to use, the beginning weight, seat and back position, etc. Now it’s up to me to increase the weights or ask for a new program should I get bored with the current one.

So my advice is to keep asking questions and advice from the staff. I really have found that they would much rather help someone than sit around and stare at the walls.

When I started out I had a book published by Gold’s Gym. Unfortunately I don’t remember the title, but you could probably find it in Amazon.

Also don’t be afraid of the bodybuilding magazines. You may not want to look like the women bodybuilders but you can still benefit from their advice regarding particular exercise programs and lifting technique. They usually have some good diet info too.

Could you consider spending the money on one or two training sessions to get you started?

Sorting out the wheat from the chaff in bodybuilding magazines requires a fair amount of knowledge. Lots of folks have made a start from them, but there are easier ways.

ExRx is a good site that I use for reference on exercise form, but it’s a bit too disconnected to be a good beginner’s site. I also hang out over on T-Nation, and it might be worth poking around the beginner’s forum over there.

The biggest part of weight training is motivation. You seem to have it now - don’t give up. Set LONG TERM goals and dont expect immediate results. In fact, it is likely you will GAIN weight before losing it.

Reason: your body will want more water (you will sweat salt so your body will crave more salt, salt absorbs water and retains it - also muscles heal using water) - you will gain water weight. Also, as you put on muscle keep in mind muscles is heavier than fat - so unless you are doing other activites (cardio!!!) you won’t see results quickly.

A personal trainer may be out of the question - what about a work out buddy? Even if you ‘meet’ someone at the gym - maybe not someone who will spot or even motivate you - but knowing someone is going to be expecting you there will keep you going.

Really consider the reasons why you are starting a weight training program - your diet pattern changing is a good thing - are there other reasons? If you are doing it for yourself so you feel better that is a good thing - as opposed to doing it so you think someone else has a better opinion of you.

Tell EVERYONE YOU KNOW what you are doing - that way they will ask you how you are progressing each time you see them - it helps to motivate you (so you can tell them about your improvements in ability to lift heavier weights or your loss of body fat).

Don’t always focus on one muscle group (i.e. chest and arms). Rotate your workouts between upper and lower body, arms, legs, tricepts, bicepts, upper back, lower back, calves, wrists, forearms (don’t forget forearms, if you always do chect and arms and don;t strengthen your wrists and forearms, your other muscles will peak because your forearms and wrists can’t support heavier weights).

Set incremental goals! Measure them! Achieve the incremental goals (which will make you feel proud and like you have accomplished something). Challenge yourself! Never give up! Keep track of where you are now, where you want to be tomorrow and where you hope to be next week. Write it down on paper each day. Write what you eat so you see how it impacts what you are doing.

Celebrate! When you hit an incremental goal, reward yourself.

Do something extra - one Saturday, add something you haven’t done in the past. Do something new.

About every three to four weeks, completely change what you are doing (i.e. if you are doing three sets comprised of a warm up set, medium weight, target weight, change it - do two sets, warm up and burn out; lower the heavy weioght and do more reps; do power sets, etc.). It’s important to chnage how you are workiung out so your muscles don’t become accustomed to what you are doing. Surprise them!!

Keep your doctor informed of what you are doing and how it makes you feel.

Anyway - the fact you’ve started is the biggest success!!! Good luck!!!

One more thing which I can’t stress enough - CARDIO!!!

Weight training alone will not build your core system.

Park as far away from the entrance to the gym as possible (walk further).

Take the stair at work EVERY time not just sometimes.

STOP drinking soda (YES, even DIET soda - it is LOADED with salt which will make you retain water). Water is the BEST drink for you (others may argue to drink sports drink - I say HUMBUG!!! If you are running a marathon or doing some type of endurance training - yes, but until you’ve reaching a goal or lost sufficient body fat, stick with water).

ALWAYS carry a bottle of water with you. Hungry? Drink an 8 oz glass of water first, it will curb your appetite a bit - you won’t eat as much.

Stick to complex carbs like rice and beans - though if you want to lose weight fast (it was third on your list) drop carbs as much as possible and go with protein and fat.

Oh and drink water. In fact, go have a glass now. Have one when you first wake up. Have one before you eat every time you feel like eating. Drinks LOTS of water.

Do small things that help - carry around a heavy book to read, pack a backpack instead of your purse and add a few extra things in it (even rocks).

And remember to take the stairs!!!

Did i mention to drink lots of water??

I wouldn’t pay any trainers a dime. Go here:

http://forums.menshealth.com/eve?mod=11010347&source=rodale&s=70010347&ORIGINAL_REFERRER_URL=http%3A%2F%2Fforums.menshealth.com%2Fmsnrodale.html%3Faction%3Dcheckmsn%26url%3Dhttp%3A%2F%2Fforums.menshealth.com%2Feve%3Fa%3Dcfrm%26s%3D70010347

and read, read, read. T-Nation and Exrx.net are also great places. You can find your own workouts for your own particular goals without paying someone to do it for you.

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Beans are mostly protein. In the “real” mediterranean diet (i.e., what my greatgtramps ate, as opposed to “the mediterranean diet you find in books”) they were the main source of proteins
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Please carry on, and thanks everybody for the advice. I’m starting at the gym too - I like this one because they actually took a look at what I can do and gave me some exercises based on that instead of just looking at my Hispanic Hips ™ and yelling “FAT!”

Thanks, guys, for the help. They did have a little worksheet at the gym with suggested exercises for a 3-day-a-week rotation, so I’ve started doing that. I can leg press 50 lb! Go me! I even did some free weight exercises yesterday, and man, am I feeling it today. (It makes it easier going to the gym on weekday mornings when all the elderly folks are there; I figure that if the lady that has to use a walker to get around between the machines can bench press 40 lb, then I can figure out the damn free weights too.)

It really is unbelievable how much better and stronger I feel after only two weeks of regular exercise. I just hope I can keep up with it.