Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Can anyone recommend how to start weight training?



Recommended Posts

Hi,

I am one year out, down about 105 pounds. I need to start weight training, to start attempting to tone up my lose skin.

Anybody have a good suggestion, on where to start? What are some good baby steps to take?

Share this post


Link to post
Share on other sites

Hi,

If you belong to a gym ask about a fitness instructor session. Most are free with membership and the bigger gym chains.

YouTube will be invaluable for commonly asked questions, as well as Pinterest for self guided challenges. There are lots of 30 day plans that work increments (day 1- 1 set 10 reps, day 2- 1 set 15 reps, etc.) And those help build endurance.

An accountability partner is always helpful too.

Hope that helps!

Share this post


Link to post
Share on other sites

@BigViffer can give you some good information and a guy's perspective.

One site to do some research on is bodybuilding.com Lots of information -

The site has training for beginners on up. Also an exercise database. You select the muscle you want to work. It will pull many different lifts and exercises. It also gives a video on how to use the equipment and proper form.

https://www.bodybuilding.com/workout-plans/level/beginner

https://www.bodybuilding.com/workout-plans/

https://www.bodybuilding.com/exercises/

Share this post


Link to post
Share on other sites

Unfortunately there is no exercise, cream, or lotion that will tighten loose skin. No matter how much a marketing department claims otherwise, it just isn't possible. The only thing that would come close would be a vasoconstrictor that temporarily tightens tissue (Preperation H).

The only thing that weight training can do is enlarge muscles to back fill the loss of fat. And even then, it's unlikely most of us can build that much mass. Your best bet to enlarge muscle is to do comfortable weights at a higher rep. When I say comfortable, I don't mean 5 - 10lb curls either, I mean a weight that you can finish 8-10 reps with. It still needs to be work.

If strength is your goal, it is the heaviest weight you can handle safely for about 5 reps for 3 sets after warm up sets. Compound lifts like barbell squats and overhead press are ideal. If size is your goal, total volume is what you want and targeted lifts make sense. (Arm day, chest day...)

Either route you take, quality Protein is paramount. And that means whey concentrate or isolate. Go with your palate because the only supplement worth buying is the one you will use. Just make sure it is whey. Not casein, not pea, not soy... good old fashion whey. And not that GENEPRO crap.

Share this post


Link to post
Share on other sites

16 minutes ago, fitdutchess said:

Also dark chocolate helps the skin to stay tight so eat a little piece. It does not do much but it helps a bit.

I can find nothing about dark chocolate and "tightening" skin, just a bunch of studies on the anti-wrinkle attributes and possible increased UV protection from the antioxidants within dark chocolate. Of course, all of those antioxidants are found in greater quantity in fatty fish, bell peppers, brocolli, tomatoes, sweet potatoes, walnuts, avocados, and various nuts & seeds.

Regardless of how great or high the level of antioxidants, it's not going to do more than increase bloodflow and moisture retention in the epidermis temporarily.

Now if someone wants to eat dark chocolate and just needs something to justify it, there you go, skin tightening!

Share this post


Link to post
Share on other sites

35 minutes ago, BigViffer said:

Unfortunately there is no exercise, cream, or lotion that will tighten loose skin. No matter how much a marketing department claims otherwise, it just isn't possible. The only thing that would come close would be a vasoconstrictor that temporarily tightens tissue (Preperation H).

The only thing that weight training can do is enlarge muscles to back fill the loss of fat. And even then, it's unlikely most of us can build that much mass. Your best bet to enlarge muscle is to do comfortable weights at a higher rep. When I say comfortable, I don't mean 5 - 10lb curls either, I mean a weight that you can finish 8-10 reps with. It still needs to be work.

If strength is your goal, it is the heaviest weight you can handle safely for about 5 reps for 3 sets after warm up sets. Compound lifts like barbell squats and overhead press are ideal. If size is your goal, total volume is what you want and targeted lifts make sense. (Arm day, chest day...)

Either route you take, quality Protein is paramount. And that means whey concentrate or isolate. Go with your palate because the only supplement worth buying is the one you will use. Just make sure it is whey. Not casein, not pea, not soy... good old fashion whey. And not that GENEPRO crap.

Thanks for the response. Based on your response, I can tell that I have a lot to learn, since i've never lifted in my life, and have no idea of what the different lifts, etc. even are.

I have no delusions that the loose skin will magically disappear, but I would like to believe that back filing with some muscle will help. I have lost most of the weight that I am going to lose, and would like to target certain areas, for more weight loss/muscle build. I don't think the amount of loose skin is as bad as others have witnessed, but I don't really know.

Am i mistaken, in thinking that targeting certain areas will help achieve this? I guess what I don't know is if I should be doing targeted exercises (non weight involved), to help certain areas, or should I be doing targeted weight exercises?

I apologize, but other than using the treadmill, I am completely green to all of this, and have no idea of where to start. I plan on checking out the websites, which was suggested earlier in this thread.

Thanks

Share this post


Link to post
Share on other sites

Not going to lie, @BigViffer I love reading your posts. As someone who wanted to make sure my recovery included a heavy amount of exercise (I refused to be one of those people who viewed exercise as optional since the "surgery will make me lose weight anyways.") I have made it my goal to research as much as I could. Your fitness posts have always been helpful!

Edited by Kay07

Share this post


Link to post
Share on other sites

19 minutes ago, BigViffer said:

Now if someone wants to eat dark chocolate and just needs something to justify it, there you go, skin tightening!

I literally just snorted out my Water. 🤣

Share this post


Link to post
Share on other sites

32 minutes ago, BigViffer said:

I can find nothing about dark chocolate and "tightening" skin, just a bunch of studies on the anti-wrinkle attributes and possible increased UV protection from the antioxidants within dark chocolate. Of course, all of those antioxidants are found in greater quantity in fatty fish, bell peppers, brocolli, tomatoes, sweet potatoes, walnuts, avocados, and various nuts & seeds.

Regardless of how great or high the level of antioxidants, it's not going to do more than increase bloodflow and moisture retention in the epidermis temporarily.

Now if someone wants to eat dark chocolate and just needs something to justify it, there you go, skin tightening!

Me. I needed this justification.

Share this post


Link to post
Share on other sites

1 hour ago, Jeff M. said:

<snip> I have lost most of the weight that I am going to lose, and would like to target certain areas, for more weight loss/muscle build.

Am i mistaken, in thinking that targeting certain areas will help achieve this? <snip>

You can target areas for increased muscle size, but not for weightloss. One bad thing about targeted muscle training is while you may get one muscle group stronger, the supporting kinetic chain does not. Perfect example would be the leg press versus the barbell back squat. I can leg press an insane amount of weight, but only squat 250lbs. The reason being the entire body's kinetic chain (basically any joint that moves or is an anchor point for muscles) is involved. You cannot squat anything more than your shoulders, back, and hips can bear. So while the leg press will work your legs muscles, it won't do much of anything for your hips, back, and shoulders. Same thing goes for the deadlift versus a lat pull.

This is problematic because the leg press does not carry over into real world applications as good as a squat. While your legs may be strong enough to pick up something off the ground, your hips and back are not. There is also the fact that machines to not load the skeletal system so you are not gaining bones density, but that is whole other post.

Share this post


Link to post
Share on other sites

6 minutes ago, BigViffer said:

There is also the fact that machines to not load the skeletal system so you are not gaining bones density, but that is whole other post.

I think we may need that post, friend...

Share this post


Link to post
Share on other sites

Get some 10 lb dumbbells. Start with standing overhead presses and goblet squats.. 3 sets each 6-8 reps. 2-3 times a week, when it gets easier add another set. Weight training is crucial to add and maintain muscle mass.

Share this post


Link to post
Share on other sites

3 hours ago, GreenTealael said:

I think we may need that post, friend...

Ok, but this may be a bit of a long post. We all want to be stronger. Not necessarily huge muscle strong, but make-everyday-life-easier stronger. The elderly might want to open jars unaided or be able to squat down and get back up from the toilet without grab rails. Middle aged people like myself need it to do all the things that are necessary with older parents and evidently slug-like teenage daughters who cannot move anything under their own power. The young want it to p!ss off those of us 40 and up by showing off.

The one thing that all of these type of people have in common is that strength is the ability to exert force on an external object via the leverage and power of our bodies. In the simplest example I can think of, you have a rock and a seesaw. To move the rock, you push down on the opposite side of the seesaw. If more or larger rocks are added the more force it takes to move them, but the plank of the seesaw will also start to bend. If the person is strong enough to continuously lift the rock, eventually the plank will break. In our case, that doesn't mean a bone will break, but there will be a chance for injury.

Muscles can get stronger faster than bone, but bones can definitely get stronger. NASA includes resistance training in space for this exact reason. Bones are in a constant stage of breaking down and building up. Just like muscle tissue that tears and repairs stronger, bones breakdown and are built back up stronger via osteoblasts. Remember that Vitamin D and Calcium we were told to take religiously post op? This is exactly why.

There is a lot more to getting stronger than just getting bigger muscles. You can have larger muscles, but a weak nervous system. That could be just the way a person is or because of some injury, but the strength of the signal telling the muscle to contract and pull bones together is what makes lifting everything possible. This is one reason that warm up sets are so important. Train the neural pathways of the movement so that that pathway stays strong as long as possible.

Heavy weights exert stress onto the skeletal system and that system response to that stress by getting stronger. It gets stronger by becoming more dense. It is an evolutionary response that all animals with bones have. It just takes time and measured training to accomplish it safely. Hope this little blurb helps.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Prdgrdma

      So I guess after gastric bypass surgery, I cant eat flock chips because they are fried???  They sell them on here so I thought I could have them. So high in protein and no carbs.  They don't bother me at all.  Help. 
      · 1 reply
      1. NickelChip

        It's possible for a very high fat meal to cause dumping in some (30% or so) gastric bypass patients, although it's more likely to be triggered by high sugar, or by the high fat/high sugar combo (think ice cream, donuts). Dietitians will tell you to never do anything that isn't 100% healthy ever again. Realistically, you should aim for a good balance of protein, carbs, and fat each day. Should you eat fried foods every day? No. Is it possible they will make you sick? Maybe. Is it okay to eat some to see what happens and have them for a treat every now and again? Yes.

    • NovelTee

      I'm not at all hungry on this liquid pre-op diet, but I miss the sensation of chewing. It's been about two weeks––surgery is in two days––and I can't imagine how I'll feel a couple of weeks post-op. Tonight, I randomly stumbled upon a mukbang channel on YouTube, and it was strangely soothing... is it just me, or is this a thing? 
      · 1 reply
      1. NickelChip

        I actually watched cooking shows during my pre-op, like Great British Baking Show. It was a little bizarre, but didn't make me hungry. I think it was also soothing in a way.

    • Clueless_girl

      How do you figure out what your ideal weight should be? I've had a figure in my head for years, but after 3 mths of recovery I'm already almost there. So maybe my goal should be lower?
      · 2 replies
      1. NickelChip

        Well, there is actually a formula for "Ideal Body Weight" and you can use a calculator to figure it out for you. This one also does an adjusted weight for a person who starts out overweight or obese. https://www.mdcalc.com/calc/68/ideal-body-weight-adjusted-body-weight

        I would use that as a starting point, and then just see how you feel as you lose. How you look and feel is more important than a number.

      2. Clueless_girl

        I did find different calculators but I couldn't find any that accounted for body frame. But you're right, it is just a number. It was just disheartening to see that although I lost 60% of my excess weight, it's still not in the "normal/healthy" range..

    • Aunty Mamo

      Tomorrow marks two weeks since surgery day and while I'm feeling remarkably well and going about just about every normal activity, I did wind up with a surface abscess on on of my incision sights and was put on an antibiotic that made me so impacted that it took me more than two hours to eliminate yesterday and scared the hell out of me. Now there's Miralax in all my beverages that aren't Smooth Move tea. I cannot experience that again. I shouldn't have to take Ativan to go to the lady's. I really looking forward to my body getting with the program again. 
      I'm in day three of the "puree" stage of eating and despite the strange textures, all of the savory flavors seem decadent. 
      I timed this surgery so that I'd be recovering during my spring break. That was a good plan. Today is a state holiday and the final day of break. I feel really strong to return to school tomorrow. 
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      Now that I'm in maintenance mode, I'm getting a into a routine for my meals. Every day, I start out with 8-16 ounces of water, and then a proffee, which I have come to look forward to even the night before. My proffees are simply a black coffee with a protein powder added. There are three products that I cycle through: Premier Vanilla, Orgain Vanilla, and Dymatize Vanilla.
      For second breakfast on workdays, I will have a low-fat yogurt with two tablespoons of PBFit and two teaspoons of no sugar added dried cherries. I will have ingested 35-45 grams of protein at this point between the two breakfasts, with 250-285 calories, and about 20 carbs.
      For second breakfast on non-workdays, I will prepare two servings of plain, instant oatmeal with a tablespoon of an olive oil-based spread. This means I will have had 34 grams of protein, 365 calories, and 38 carbs. Non-workdays are when I am being very active with training sessions, so I allow myself more carbohydrate fuel.
      Snacks on any day are always mixed nuts, even when I am travelling. I will have 0.2 cups of a blend that I make myself. It consists of dry roasted peanuts, cashews, pumpkin seeds, sunflower seeds, pistachios, and Brazil nuts. This is 5 grams of protein, 163 calories, and 7 carbs.
      Breakfast and snacks have been the easiest to nail down. Lunch and dinner have more variables, and I prepare enough for leftovers. I concentrate on protein first, and then add vegetables. Typically tempeh, tofu, or Field Roast products with roasted or sautéed vegetables. Today, I will be eating leftovers from last night. Two ounces of tempeh with four ounces of roasted vegetables that consist of red and yellow sweet peppers, sweet potatoes, small purple potatoes, zucchini, and carrots. I will add a tablespoon of olive oil-based spread, break up 3 walnuts to sprinkle of top, and garnish with two tablespoons of grated Parmesan cheese. This particular meal will be 19 grams of protein, 377 calories, and 28 grams of carbs. Bear in mind that I do eat more carbs when I am not working, and I focus on ingesting healthy carbs instead of breads/crackers/chips/crisps.
      It's a helluva journey and I'm thankful to be on it!
       
      · 0 replies
      1. This update has no replies.
  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×