Newb

[Jez]

Hi there,

My friend Jiffy has been talking about this place non stop and I decided to give it a try. That and I can stalk and embarrass him in a public forum

My name is Jez. I'm 5'6 and have about 30 - 35 pounds to lose. I've recently cut sugar, gluten, corn and hydrogenated oils from my diet per my doctor's request ( which leaves me with...not much).

I have always been intimidated by the weight lifting so I have always stuck to cardio. I'd really like to strength train so I asked a friend for some help and this is what she sent me:

Day 1

30-40 minutes full-body lift.

Lower Body - You can also YouTube all of these moves to see how they are done.

Squats with a barbell, dumbbells or against the wall with a stability ball

Deadlifts with the EZ-curl barbell, until you get strong enough to do them with the Olympic bar and can add weight plates - http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

Hamstring curl machine - either sitting or lying down, whichever one you prefer

Upper Body - Same on the YouTube thing.

Bench press - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html - Use the Olympic bar, or dumbbells until you can bench the Olympic bar and can add weight plates

Standing dumbbell overhead shoulder press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html - Don't sit, it makes it easier

One-arm bent over row on a bench - http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Tricep dips off of a bench, using your own body weight - http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html You can put your feet on the ground or put them on another bench. Add weight plates as shown as you get stronger.

Follow with 20-30 minutes cardio of your choice.

Day 2

45-60 minutes cardio of your choice

Day 3

30-40 minutes full-body lift.

Lower Body - You can also YouTube all of these moves to see how they are done.

Lunges with dumbbells or with an EZ-curl barbell on your shoulders, behind your head. A good variation - http://www.exrx.net/WeightExercises/GluteusMaximus/BBSingleLegSplitSquat.html

Leg press machine - either both legs at once, or you can do single-leg press - http://www.exrx.net/WeightExercises/GluteusMaximus/LV45LegPress.html

Glute kick-back machine

Upper Body - Same on the YouTube thing.

Incline bench press - Use the Olympic bar, or dumbbells until you can bench the Olympic bar and can add weight plates

Upright front row (shoulders) with EZ-curl bar - http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

Seated close-grip row machine - http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html - Make sure that unlike the guy in the photo, that you are not leaning too far forward to pull the weight to you. Sit up straight.

Bicep curls - http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

Follow with 20-30 minutes cardio of your choice.

Day 4

45-60 minutes cardio of your choice

Day 5

45-60 minutes cardio of your choice

Any thoughts on the above? I'm a n00b to lifting so any advice will be greatly appreciated.

Thank you!

Jez

[tekilla]

Hey Jez! I don't have lifting advice, sorry, but just wanted to say hi and welcome Hope you find this community as awesome as I do.

[musclebuns]

Hey, Jez!

My only comment is to make sure you keep good form , especially with the free weights. Don't sacrifice form to get in reps if the weight is too heavy or your muscles get tired.

[betsywhim]

welcome, Jez! You might want to compare what you've laid out (which looks pretty good) with what Steve put out there as a basic beginner body weight workout (which is what I started with back in the day...).

[Jez]

Thanks guys! I'll check what Steve suggests.

[Jiffy]

How did I miss this thread?

Hi Jez!!!