Strength / Weight Training

There are a few good Instagram accounts that post videos - howtoshedfat is the one I check out most. You do have to put up with the occasional inspo quote

Tips for forearms?

I've added reverse barbell curls and hammer curls to work on my forearms.

Farmers walk
Static shrug

I can't tell if you're actually being sarcastic but I already do ride a bike. Everyday. Road miles at weekend, spinning classes generally twice a week, bmx.

I'm in the strength/weight training thread because I'd heard endless cardio isn't the be all and end all. Lots of people on this forum who also, actually ride bikes, also seem to think there's something in weight training, hence my questions here.

@Tenderloin @starfish&coffee and @JesperXT thanks for your actual helpful input. If you google "weight training for beginners" there's quite clearly endless amounts of info to look at. Having that info filtered by people who can comment on it's usefulness is much appreciated.

I probably didn't phrase that well : /

Whilst we've got the same muscle groups as the menz and they basically all respond/work in the same way, the menz are generally looking to get different things out of their weight training to women.

Not that I'm falling for that "aggh! I'm a lady, I can't do weights as I'll bulk up" bullshit either.

Essentially, I want to build more muscle and have less fat. Actually have some semblance of a power to weight ratio happening rather than weight to power...!

Something simple with big compound moments in it (such as squat and deadlift). Keep you workouts to 3-4 exercises at first. build in time to recover. Starting strength (as mentioned above) is a good example of this. Don't go too hard at first, this will allow your body to adapt.

One thing I would say is that squats and deadlifts done incorrectly can cause injury. If you can get someone who knows proper form (v. experienced of a professional) to coach you a little. Otherwise more the more experienced people on here than me can point you to some resources.

Cheers @dst

Compound = something that's working whole/or lots of the body, right, rather than just something isolation like shoulder presses or bicep curls? And noted re: doing things. My only other experience of doing weights is in Body Pump classes and the techiques of some people (and that the teacher lets go unchecked) wound me up no end...

Sorry, yeah I was being sarky.
If you already do a lot of riding then I'd try and build core, lower back and leg strength simultaneously. Cyclists have crazy ham strings and that really puts a lot of strain on your lower back. Squats and kettle bell swings are a good way of developing all of these.

"Essentially, I want to build more muscle and have less fat."

What DST says, stick to the big lifts, but get somebody to teach proper technique if you can.

Well_it_is is right too that hamstring exercises are very good, not just for cycling, strong core/lower back/hams also keep you right for squat and deadlift.

Clean up your diet (if you haven't already).
2 gram of protein per KG bodyweight is a good start
Eat well, have fun :)

My diet is less bad than it was but aware I've got some way to go - I started looking at macros but that made my head spin so simple info like "2 grams of protein per KG" is also helpful. Thank you!

So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?

And thanks @well_is_it I have a core of jelly atm but I do notice when I actually engage what core muscles I've got I do make a bit more power/speed. And my thighs get knackered ridicously quickly when I'm at the BMX track so need more strength there.

Cheers all. I feel some reading and a spreadsheet coming on at the weekend.

Have a look at this
http://stronglifts.com/5x5/#How_To_Get_Started

I've incorporated elements of it into my training though with a few exceptions; I only increase the weight once a week not every time, I mix bits with other stuff I like doing like dumbbell stuff & I do 2km on the rower first. He gives guide weights for starting in there somewhere with different figures for male & female (though it's basically starting with just the bar).

I've definitely had results from it & there are a couple of ladies at my gym that seem to be at least loosely following it (the same as me) who also seem to be enjoying it.

I quite like weighted decline crunches for core strength. You can throw them in pretty easily on top of a set of 4 compound lifts. Try 3 x 10 and build up. I do 4 x 25 as it only takes 5 minutes or so, max.

Grab a weight plate (my girlfriend uses a 5kg but whatever works for you) and jump on the decline bench.

Any of the compound lifts will help your core, another which I really like are pull/chin ups, which you could do on the assisted machine if not quite ready for full bodyweight. Assisted dips would be good as well.

Stronglifts and starting strength are decent. I do the same when I am trying to add strength, drop to 5 x 5 and increase weight, but I just use it as a guide for the lifts where I want to add strength.

"So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?"

Yep :)

Macros are iMHO quite irrelevant until you get the basics sorted.

Which are 90% no junk, get enough protein & fish oil or other omegas & perhaps a multivit.

Perhaps this approach works for you?
http://www.precisionnutrition.com/workout-nutrition-infographic

Bear in mind you don't have to start perfect, just pick something (eg, stop drinking calories, then a few weeks after you reduce junk food...) Don't try to get it perfect in one go, lots of little habits need to perhaps change.

Easy lean protein food are:

Fage 0% Yoghurt for protein
Tuna and other tinned fish
Pre-cooked chicken breast
Whey if so inclined

Easy snacks are
Nuts for packing (portion sizes are on pack)
Fruits

Easy cupboard foods are
Porridge
Nuts again
Tinned stuff

Easy store carbs are
Rice
Oats
Lentils (also high protein them things but cook a bit longer)
Beans (dry need soaked, tinned don't and can be microwaved then)

Potatoes/Sweet potatoes keep for a week or so, but SP are yummy.

If you have a fridge at work fill it for the week, and bring fruit/nuts.

"stop drinking calories"

Plenty of good fats are important. Nuts (as above) but also coconut oil. Goes with everything and gives your body something to burn as well as being good for your hormones, adrenal gland etc.

Cut out all the sugary shit and bread. Pasta and other low-ish GI carbs like rice and porridge are fine. Just don't have enormous plates of pasta every night.
Avoid sugar free sweetened stuff. Sweeteners may or may not cause an insulin response (depends on your body and the specific sweetener, so I'm making a sweeping generalisation here) and they hammer your adrenal gland.

Fruit juice = bad. Just eat plenty of fruit instead.

Drink all the water.

Get enough sleep.

actually,

fruit juice = bad

fruit = also bad

swap fruit for veggies

Fruit aint bad. Too much of it, yes.

Drinking calories doesn't fill you as much as eating them.

If your aim is to lose fat tea/coffee etc. (w/o sweeteners or sugar) are probably better :)

Beers damn you! BEERS!!!

Fruit wise, berries (frozen way cheaper) in yoghurt is a good combo.

Apples, pears, oranges, kiwi aren't a high sugar/carb load.
It's imho really only bananas that are very carby. (but a great training food)

Bear in mind you don't have to start perfect, just pick something (eg, stop drinking calories, then a few weeks after you reduce junk food...) Don't try to get it perfect in one go, lots of little habits need to perhaps change.

I've lost over half a stone just by cutting out sugar/sweet treats, eating less refined carbs, and drinking booze less frequently

My abs are almost out of hiding :D

Stop drinking beer. Get rid of love handles.

The problem with that is that you have to stop drinking beer.