Advice re weights/strength training please

[cheeseisthebest]

Hi I've recently bought some 3kg weights can anyone recommend a good routine I could follow?

Bump, also are weights good for weight loss and toning or should I do cardio too?

Not really sure about weights routines, but if you want to lose weight all non-crazy research agrees that it's all about creating a calorie "deficit". Weights routines won't help all that much.

The routine itself burns a very few calories each time you do it. And the added muscle raises your resting "calorie burn". In other words just having a bit more muscle means your body needs more food to keep ticking over. But the truth is that both of those effects are really very minor.

You will see much more pronounced results from decreasing your food intake and doing aerobic exercise.

I'm already doing the eating bit and losing weight!

Have you looked at body pump? It can be done with hand weights. The Les mills on demand app usually has a 30 day free trial and all the body pump releases are on there. You’ll quickly build up strength so maybe get some heavier weights in

Thank you will have a look.

You’re not going to be doing much strength training in the way most people mean it with 3kg weights however they will really help your cardio and the added resistance should help you burn more calories. Body pump sounds like a great place to start.

@cheeseisthebest

Bump, also are weights good for weight loss and toning or should I do cardio too?

Yes, you need to do cardio. Preferably in a gym or a class, so you work hard & have good technique.

3 kg weights are v light. They will be a useful addition but the problem with having your own weights is that you really need a variety of weights & types (dumbbells & kettlebells). However, you will find online routines but technique tends to be the problem if you're not used to using weights.

I couldn't lift heavier ones!

Ok, sorry, ignore me, I see that you mean low-weight high-reps routines, which will help your calorie burn.

I was imagining high-weight low-reps routines, which would just build muscle and probably not lead to the sort of look you want

Well done with the weight-loss so far, it's hard work

Bodypump is awesome! You can do lots of reps of lighter weights and get good results. Good luck!

Unlike the other posters, I find hand weights great, and I use 2-4kg depending on the exercise. Eating less and cardio are all very well, but weights tone me up much more and alter my shape.

I like the GymRa routines on YouTube.

Thank you everyone!
I've decided I like weights cos they seem to release endorphins quicker.

What is your fitness level like in general at the moment? 3kgs aren’t that heavy so you’ll probably grow out of them relatively quickly.

I’d look at exercises like

Bicep curls
Shoulder press
Lat raises
Tricep kickbacks
Bent over row
Dumbbell curtsy lunges

Id also add in body weight exercises like
Squats - building to goblet squats
Russian twists - building to weighted twists
Planks
V Ups
Mountain climbers
Shoulder taps
Heel taps

Aim to do half a dozen different exercises working different muscles.

3-4 sets of each for 12-15 reps. Aim for about 45minutes workout.

Add in some stretching as well and some cardio. We just do walking. Main aim for us to start was 10k steps a day.

Thanks, fitness level isn't great.

Take a look at Fitness Blender - absolutely hundreds of free videos taken by a husband and wife personal trainer team. They're very down to earth, and you can filter workouts to suit your needs.

The biggest worry will be form, unless you have decent form you risk injuring yourself, or not really having much effect. If you could afford a couple of PT sessions just to get you started, that would be hugely helpful.

If you enjoy it then that is the main thing. Weights are great not only for making your workouts harder, but also for strengthening your body.

You could try a standard circuits routine but using the weights for some of the movements to make them harder.

Once you're able, do look at lifting heavier to build muscle and support your joints. You will not end up with Schwarzenegger huge muscles unless you make it your life's work, so don't worry.

I like Alice Liveing OP.
www.instagram.com/p/CU4NQtFIRHx/
If you go back on her Insta there are many routines she did during lockdown. Don't look at her weights though! Just do your own. I use 3 and some 5kgs.
She has a paid for app now.

I had a look at les Mills but got overwhelmed! And I haven't got Instagram.

Weights are fantastic for fitness, toning and weight loss. Despite some comments I have never found I get results with just diet - exercise is so important. Weights are my absolutely favourite, and you’re starting at a great weight - you will be able to lift more in no time! When I first started doing weights I could do 5kg max and now I can do the leg press machine with like 60kg on it! So you will build strength over time.

Doing weights is the best way to get a fantastic figure.

As others have said, body pump is fantastic. I would also recommend the “sweat” app. It’s £13 a month subscription but really excellent and worth the money to support home work outs.

@OpheliaThrupps

Not really sure about weights routines, but if you want to lose weight all non-crazy research agrees that it's all about creating a calorie "deficit". Weights routines won't help all that much.

The routine itself burns a very few calories each time you do it. And the added muscle raises your resting "calorie burn". In other words just having a bit more muscle means your body needs more food to keep ticking over. But the truth is that both of those effects are really very minor.

You will see much more pronounced results from decreasing your food intake and doing aerobic exercise.

This post is absolute rubbish.

Yes OP weight training can indeed help you lose weight. I concur with those saying try body pump.

Thsnk you I might look up body pump routines on YouTube

I have small hand weights 2 different sizes. I've toned my arms and they have slimmed down a lot as has my back. I do grow with Jo she has lots of different workouts on you tube I also do xhit arm workout on YouTube.

I do arm workouts 5/10 minutes 2/3 times a day. I'm down 15lbs. Still have a stone to go. I have pic collage I find taking pictures really helps you to see the progress and motivates you to keep going

And Jillian Michaels of course - 30-day shred and Ripped in 30 use weights in the routines.

Can I access jillian Michaels for free?

The body project on YouTube is free and has routines for all levels combining resistance and cardio.
And is encouraging rather than Sgt Major type shouting which suits me much better!