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Strength Training - where would you start?
I was talking with my doctor last week, and he suggested that I start doing some strength training, focusing more on buiding muscle versus a straight-up cardio routine - to improve my sugar metabolism, and to help burn some fat.
I totally agree that I need to do this, but I'm not sure where to start. I am significantly overweight (like, think 100 lbs overweight), and have an ankle injury that seems to be flaring up recently. I've already started a "diet" last week (quotes, because I know it will be a much more long term thing...) cutting out most carbs where possible (except for veggies, some fruits) and refined sugar. I wouldn't say "paleo" - but, something close to that, I think.
In the past (like, 15 years ago...) I was working out regularly with weights and cardio, so it's not like I've *never* worked out - but, haven't been to a gym in a while.
If you were in my shoes, how would you get started? Would you hire a personal trainer? Get a book? Follow a video? Go to a group class?
Re: Strength Training - where would you start?
If you can afford it, I'd do a trainer for a while. Even just 5 sessions or something can help teach you form for the major things (squats, deadlifts, benchpresses, rows, etc.) and give you the motivation and help you start a habit.
After that, perhaps follow an exercise book's routine. A lot of people like the New Rules of Lifting for Women, but Female Body Breakthrough is a bit easier and shorter, so it may be better for someone just starting out. I also think it's set up better.
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I agree with everything PPs have said. I'd start with classes, to get myself reacquainted with moves, etc. If I could afford it, I'd buy a few sessions with a trainer and ask him/her to make me a plan. The New Rules book is good, too. (I didn't stick with it, but it is helpful.)
Also, I read a lot of blogs written by trainers/instructors who post workouts (both total plans and just random, daily workouts, etc.) There is one particular blog I follow and the woman will train you online (she'll send you an individualized plan based on your goals, etc.) She does charge you (though her prices are significantly cheaper than the trainers at my gym.) Something like that might be an option, too.
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I don't suggest using weight machines. They restrict your movement so you have to move the way the machine wants you to, not the way your body wants you to, and that can cause injury.
While with free weights you do need to use proper form, it's not hard as long as someone shows you how to do it, youtube videos can be helpful as well.
As PP's have mentioned, New Rules of Lifting for Women is a great program! I did it once a few years ago and saw great results. I haven't been lifting much at all the past couple years, so I have just started doing it again, and I'm super excited to see results again
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