Thread: learning to lift weights.. how do i do it?

Just to clarify my first post, I wasn't suggesting supplements. I was just saying that if you go to the main page you can either go to the supplement side or the exercise plans and demo side. Utopian is correct about spending your money on better food than on supplements!

Originally Posted by Milkylee

Just to clarify my first post, I wasn't suggesting supplements.

Yup, I realized that. It was merely your innocent use of the word that made me think of it.

Originally Posted by Milkylee

Just to clarify my first post, I wasn't suggesting supplements. I was just saying that if you go to the main page you can either go to the supplement side or the exercise plans and demo side. Utopian is correct about spending your money on better food than on supplements!

Supplements that are protein are fine - stay away from creatin and steroids (obviously the latter!).

Eat good food, but I think there is only so much your body can absorb. A light protein shake straight after the gym is a good option.

Oh well since this is the discussion section, Jack LaLane is still the man. I guess I’m a geezer now. If you already have a workout room on the premise’s utilize it. Pick a time and develop a routine for exercise. Observe how other people use the weights. Make new friends that like to exercise and lift weights. Most exercise rooms will have free weights and cable machines. Cable machines don’t require a spotter. Start out with lower weights and set some goals on what you want to accomplish.
Maybe find a forum on weight training. It’s never too late to start building muscle mass, which will happen when you increase the weight incrementally as you train. As it becomes easier to lift a certain weight with a certain muscle group, increase the weight or resistance. This will make you physically stronger and more powerful. Period. It’s not magic. What is nice about some cable machines is that they will isolate certain muscle groups that do not normally get used enough. If you really want to start lifting weights, then first develop your “wrist” strength. If you can’t hold the weight, you can’t lift it. There are many exercises that strengthen your wrist and hands. Check this site out my friend. http://www.ironmind.com/

Guess I'm a geezer too! I was just about to mention Jack LaLanne. To me, exercise is about getting and staying strong, fit, and healthy, and Jack LaLanne has lived that if anyone has. Books, videos, whatever, he explains things clearly with a cheerful and friendly tone, and you know he knows what he's talking about.

Another book I'd recommend, if you're like me and learn best with a book to study, is Weight Training for Dummies. I can't say that I am any expert, but this is the best beginner's introduction to free weights that I've come across.

~Rich

I agree with previous posters about starting with calisthenics or other general fitness programs instead of weights. Depending on your starting point, you can (and probably should) do a lot of strength and conditioning work first without using any equipment.

Whatever route you take, start SLOW. It's very easy to hurt yourself as an enthusiastic beginner, even doing relatively simple exercises like push-ups. Warm up well before each session, rest at least one day before exercising the same muscles, eat right, and above all, listen to your body.

Originally Posted by Scipio

Supplements that are protein are fine - stay away from creatin and steroids (obviously the latter!).

Eat good food, but I think there is only so much your body can absorb. A light protein shake straight after the gym is a good option.

Sorry but I don't even agree with this. A long time ago I use to do hardcore lifting and experimented with various supplements including the protein supplements and I figure out fairly quickly that they were not needed.

In my opinion, the best source of protein is from REAL FOOD, not over-processed mystery crap powders. If you want a protein shake after your workout, drop a sardine into the blender. Of course there are other options other than sardines but hey, if you can get to like the taste of yeast extract, you can tolerate the taste of sardines! Real food is better.

Utopian

You are correct, real food is better and I eat lots of healthy food. However, I reckon protein shakes complement a healthy diet for muscle growth. They are faster absorbed and you dont wana take a can of tuna/sardine to the gym. Plus its not always easy to eat so much.

Im not saying they are in any way a replacement for food, quite the opposite - they should be used only complimentarily. Not without a healthy diet.

I use supplements on occasion - a good protein isolate with very low carbs. I find that better than the 10 cookies I would eat otherwise, but then I have no willpower!

Here in Australia there are people called personal trainers who, for a price, will come to you. They are all certified to a minimum standard I think.

I would seriously consider someone like that, as long as they are reputable. The risk you run in doing serious injury to yourself is high without proper tuition in form and technique. They can also show you how to warm up properly, and stretch properly and so on. Some even have nutritional expertise.

Case in point: I have been lifting weights since I was 17. I took 7 years off in my early 30s, and started up again around 6 months ago. Because I was such a legend in my own mind, I didn't need instruction and jumped straight back in, at the age of 39, to routines and weights I was doing when I was 29. 4 weeks ago I tore my pec (chest) muscle using poor technique. Now I will most likely have a permanent dent in my pec, with perhaps reduced strength. And I was lucky - the tendon remained intact.

Don't Do What Dumbo Jimbo Did: respect your limitations and get advice from trained professionals if at all possible.

James.

Victor,

If you do any sort of dead lifting, remember to warmup before you begin lifting--15-20 minutes on the readmill or the eliptical machine. Doing so will prevent injuries.

Start with a low weight loading, and 6 repetitions. Don't overdo it. It's also a good idea to have another person around in the gym if you are bench pressing or performing squats.

We want you around chief.