Weight training, outside of diet, is one of the main building blocks for weight loss. Many who want to lose weight feel intimidated by the gym. They feel they’re going to be judged for being new. The fact of the matter is everyone is there to better themselves and are usually busy working on themselves. For myself, I have learned so much from others at the gym. Majority of people are more than willing to offer any advice to help.
When to Start
The time to start is now. Goals can’t be reached unless you get moving. If you haven’t weight trained before, seek the help of a trainer starting off. You can learn the basics from a trainer then start training yourself. You will learn so much as you go. I’ve been weight training for many years now and I’m still learning.
What to Do
Every body is different and may respond differently to different workouts. I’m going to share what I do on a weekly basis to hopefully show where and how to start. I do push/pull/legs style workouts. This means I separate my days by one day doing all push style lifts, and another I do pull style lifts with a day for legs in between. Below is an example of what I do on a weekly basis.
- Monday (pull day): Back and biceps (deadlifts, cable pull-downs, upright rows, dumbbell curls, ez bar curls)
- Tuesday (push day): Chest, Triceps, Shoulders (Flat and incline bench press, cable flies, cable pushdowns, machine dips, lateral raises, front shoulder raises, military press)
- Wednesday (leg day): All legs (Squats, hamstring curls, leg extensions, calf raises)
- Thursday: Same as Monday
- Friday: Same as Tuesday
- Saturday: Same as Wednesday
- Sunday: Rest and recovery.
As far as weight needed, I do what is called progressive overload. I start out at a weight I can do approximately 12-14 reps. Then the next set I will decrease the reps by 2-4 and add 10-20 pounds. The next set after that I will then add more weight and decrease the reps even more. After I reach a peak where I am only able to do 1-2 reps, I will then start to decrease the weight and add more reps to finish out the lift. This will help build strength while also building endurance. This method has worked wonders for me.
Form and technique are everything. Take your time, do not overload the bar with more weight than you are able to put up safely. Check your ego at the door as you are lifting for yourself and no one else.
I follow each workout up with cardio training. I do 10 minutes on the stair master at a higher level to ensure my heart rate stays elevated the entire time. I do this to stay in good cardiovascular shape. I want to do what I can to maintain a healthy heart and lungs.
Mindset
Mindset is extremely important when it comes to weight training. You do not want to go to the gym every day and only go through the motions. You only end up wasting your own time and will not reach your goals. In order to get the most out of weight training is to push yourself through each and every rep and each and every set. You must make yourself uncomfortable the entire time. You must learn to get comfortable with being uncomfortable. You want to be physically exhausted at the end of each workout.
If you’re finishing your lifts without feeling burning or exhaustion in the muscle, add more weight! This is essential for muscle growth and weight loss. The more weight you push, the more muscle growth you experience. The more exhaustion you feel, the more calories you burn for weight loss. Push yourself!! Become a warrior and destroy every lift that comes your way. Do not cheat yourself!
Discipline
Discipline, as I mentioned earlier, to consistently go every day is the main driver to whether or not your successful. I hear time and time again when people tell me they wished they had time to workout like I do. Little do they know I make the time regardless of what I have going on. Sure, we are all busy with our lives, but there is always a little time to set aside for ourselves. Make goals, then consistently make the time to work on meeting them.
There are times where I have obligations from morning to night. I’ll make sure I get up extra early, 4am, and get my workout in. If I have obligations from early morning on, I’ll make the time at night to get it done. All it takes is to set aside at least an hour to do something. Make it a priority for yourself and goals in mind to keep going. Your goals will not be reached with a lackadaisical effort!
During the Covid-19 pandemic lockdowns, all gyms were shut down. This posed a huge problem for me as this was my daily routine. I had no choice but to design a daily workout for myself to maintain. It is about the discipline to get it done, no matter what. While many just stopped working out, I made it a point to maintain out of shear discipline. Was it fun? No, but it kept me on track to reaching my goals. Anyone can do this. All it takes is having the right mindset. I guarantee once you turn this into a daily habit, you will start to see changes in both your mind and body.
Motivation
I hear time and time again where people will stop weight training because they have lost motivation. While it is great to have motivation, motivation only lasts for so long. There will be many days where you won’t feel like putting yourself through a grinding workout. Our brains like to try and make excuses for not enduring things that cause us discomfort. These excuses are lies and you must throw those aside and get to work.
This is why discipline is far greater than motivation. Discipline will make sure you get through those tough days regardless of motivation. You must seek comfort in discomfort! In doing this, you will teach yourself what you are capable of enduring. This can apply to other areas of your life.