Weight lifting / increasing muscle mass for WLI weight loss and maintenance

[MeridaBrave]

Inspired by another thread, this is for those of us who are weight training for WLI maintenance or weight loss, or those who want support and handholding getting started with weight training

Any tips for a beginner? I looked at caroline girvan but it didn't seem very beginner to me 🤣
I have adjustable dumbells up to 10kg each, 6, 8,10 and 12kg kettlebells, resistance bands. Would chat gpt be a good start? I have terrible knees so worry with all the squatting etc

I personally find chatGPT very useful indeed.
Caroline has programs for different levels, there's Ultimate Beginner, but I think only on app. Iron series should also be ok - it's quite straightforward, just use a manageable weight.

Look at Sydney Cummings maybe there are beginners on that?

Will do thank you. I may just have to bite the bullet and pay for a PT!

Otherwise find a gym. The pin loaded machines are easy for beginners.

I watched lots of progression videos on this, I started by doing 'half pull ups' with feet on the floor in front of you on low bar and going up and down at a sort of 90 degree angle, then progressed to starting at the top, holding for 5 seconds then very very slowly lowering down, then hanging at the bottom and pulsing up for 10, then did banded pull ups which were just a bit annoying tbh, then eventually I could do full pull ups. It helped that I was losing weight at the time so it was always getting easier! Can do 10 pull ups in a row now.

Did a regular cardio session on the peloton bike this morning - then did my 10 press ups afterwards and managed to do 12 non-stop! Progress!

Yes working on press ups or similar at home is a great idea. Other ideas
wall squats
hollow hold
standing on one leg with eyes closed

I just did a leg session at thegym following sauna/steam
i felt like perhaps i didnt push myself enough and coming home instead of proteins i had leftovers pasta and two handful of doritos…. 😫 i need to remember: nutrition, not diet!!

Pasta ok, just have with protein. I actually take my protein clear whey to the gym…

I’m terrible at hollow hold…which probably means I need to do more of it.
I’m thinking maybe I’ll add this to my daily ‘press-up-while-waiting-for-shower-to-warm-up’ routine. 10 seconds to start?
No session this morning, having a rest day. But still did 12 press ups. Faster than yesterday. Also wondering if I should add daily rows to balance out the press?

But you can minimise, if not completely stop, muscle loss. And this is extremely important.

Yes - can minimise loss, I was experienced lifter, with above average muscle mass. I lifted during weight loss and likely lost a small amount of muscle (likely fat inside muscle?) either way did not lose strength and rebuilding now. I think people new to lifting can gain muscle in deficit if enough protein.

sometimes I can't help to think about what utter twats were writing fitness advice for women and teens a few decades ago. I am in my late 40s and all you heard was 'don't touch weights, you get bulky!'. I remember a teen magazine advising that if you don't want big legs, you should steer clear from any squats and lunges. And now we have so many middle aged women who have listened to this BS and stick to cardio only - or as often trotted out, think that housework is enough for 'toning'.
Weights are amazing! Not just for looks (not complaining about that part) but muscle strength is very strongly and clearly linked to lower mortality.

went back to gym after 2 weeks off due to surgery - I can feel my legs today!

Have less than 2 weeks until a sunny holiday - and I really want to look properly jacked for that.

Nice @HeidiLite !

I’ve been poorly and resting. Just restarting my morning 5 minute workouts with Lucy whasit on YouTube plus squats and arm weights. Then will gym again this weekend or next week after some fever-free days.

Anyone else (selfishly) hoping that other people’s New Year fitness resolutions will wear off soon? My gym is HEAVING with people at the moment who either think the pin machines are great for ‘chillaxing’ and checking their emails or have decided the Smith machine is their personal work out station…

I don’t like speaking to anyone except my dog before I have had my morning coffee, so finding uncomfortable early morning conversations very stressful.

@LadyClumber surprisingly my gym was already empty by mid-Jan, which doesn’t speak well for the public health outlook Roy f here.

I’ve no idea how the young men get so built, the time they spend sitting on machines drooping over stupid videos.

Really need to wait a couple of minutes between sets. I ask to work in.

Couple of minutes between sets are expected but 15 minutes plus while you check out Vinted? Towel draped over the Smith machine while you perform several other cross/training exercises? Is that normal?

I'm inclined to agree with this. Even so it would be better to do some resistance training in order to reduce the loss of muscle tissue which occurs with rapid weight loss.

@LadyClumber I'm with you there, gym is packed even at 10PM - and yes to people taking 15 min breaks while hogging the machine. Or even better, when they reserve 2-3 machines and give you the evils when you ask to work in. Very selfish.
Luckily it's a minority and yes hope they will give up soon.

Funny story from yesterday, I was wearing baggy sweats for warm up and was standing next to a cable machine looking for a specific attachment. I guess I looked like a confused first timer middle aged lady, so a nice man jumped up and asked if I needed help. I said that aw thanks but I'm good, while taking my hoodie off. Guy looked at my arms and said ah yes I see, you're good 😁

No that’s not ok. That’s why I ask how many more sets, and if I can work in.

I'm a bit strapped for cash at the moment. My weekly Reformer Pilates class is a non-negotiable and I combine this with a routine using dumbells and resistance bands at home. I really want to join a gym aswell and go a couple of times a week so, until cash flow is a bit healthier, I'm currently taking advantage of the free or very cheap introductory day passes most gyms/health clubs/hotels offer. Today's delight was a day in a gym, pool and health spa attached to a golf course - membership would be £70 per month (!). I had a lovely time, and a good workout in a well-equippped, very quiet gym for £0.

brilliant idea @KrankyKumquat if you live a reasonable distance from many gyms. I always make use of free gym passes when travelling, especially on business to counteract all business dinners and coffee breaks.