alright. about 8 months ago i realised what a fat unhealthy guy i was so i decided to do something about it. at the start i was 22 stone. and ive lost 6 so now i am down to 16. i have never used weights in my life. but now that i have had a bit of sucess i want to start traing with them but i have no idea where to start, how much to lift, how to lift or how often. i have some basic kit dumbbells, a weight bench etc... there must be a fair few guys that have experience with this and i would be greatful of any help. thanks.
first of all congratulations im not going to pretend to be an expert ( im sure a few will follow in a min ) iv just bought infinite intensity by ross enamait its got some great dumbell ideas and ways to train. www.rosstraining.com good stuff :good
You want to start with your basic lifts: Bench, Dips, Pull-ups, Military Press, Squat, and Deadlifts. There is no need at all for much accessory work because you are a beginner. Your strength will skyrocket just by focusing on those simple lifts. Then from there, add in accessory lifts to compliment the bigger ones and maximize gains.
id let everyone know what kind of training interests you first (some specific exercises as well). Plyometric, olympic training, strongman training, kettlebells, medicine ball work, martial arts, swimming, biking, running, sprinting, gymnastics (bodyweight exercises), weight-training with dumbbells, weight-training with barbells, resistance bands, etc are some examples. People can only assist in helping you create a successful program if they know what type of work you are willing to do and what kind of goal you want to achieve besides fat loss (IE run a 5K, ace a military test, increase your main lifts, etc).
alright. all i have done so far is lots of work on the bike and rowing machine and a fair bit of walking. even though i am still 16 stone i am 6.4" and have quite a big frame so i dont really look that over weight. i would like to gain some muscle in my arms and continue to still lose a bit more weight. thanks.
Stronglifts has a 5x5 program for beginners. It's a good start and worth checking out: http://stronglifts.com/ http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Keep it simple and then as you progress add different exercises, magazines like menshealth and mens fitness have weight rotinues in them, i started by chosing exercises that i felt i got the best result from then just keep adding. i now do arms, chest and shoulders on different days and found i get better results then doing a full body workout.
When I first started lifting I followed the strength training programs in a book called "Fitness Weight Training" (Human Kinetics series). I highly recommend it for beginners and anyone who hasn't really ever followed a structured routine. Ultimately, the exercises and routines you follow depend entirely on what you want to achieve. Grab a good book and learn about weight lifting so you can decide what your goals are and how to approach them. Good luck!
