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StrongLifts 5x5 Workout Gym Log & Personal Trainer?
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I'm at work so I will spare the Brodinspeak till another time. If you are on Android, download this app. I don't know if it exists for iPhone, but it has literally everything you need to start down the path of Iron. For a small upgrade (around 5-8 dollars? I don't remember) you can customize your workouts and get a few more features, but the base app has the two workouts you cycle through, which are;
Workout 1:
Squat
Bench
Rows
Workout 2:
Squat
Overhead Press
Deadlifts
The app also features highly detailed instructional videos on exactly how each exercise is performed, why, and what you might expect to get in terms of results. The description of the app on Google Play says exactly what it does; "The StrongLifts 5x5 workout app is like having a personal strength and muscle building coach in your pocket. The app guides you through every StrongLifts 5x5 workout. It shows you which exercise to do each workout, with how much weight, how long to rest between sets and a lot more. This takes the guess work out of your training so you can focus on lifting!"
The app is however shaped towards classical stronglifting and focused on strength, not size, just so you know. If you want to lift to get big you can do the same exercises but instead of 5x5 do like 3x12 instead.
May Brodin guide your path, Wheymen
I literally want a carbon copy of the stronglifts app, but where I can create my own 'workouts' by typing in my exercises of choice + number sets and reps. Unfortunately the Stronglifts app app has pre-configured workouts, weightlifting movements and sets/reps.
What I like about the stronglifts app is the layout, user interface, and the way I can tap the circles to 'complete' the set, as seen here.
I essentially want to be able to create a workout (i.e 'Chest Day') and input something like this:
Bench Press 70kg 8 8 8
Pectoral flyes 12kg 10 10 10
Pec Deck 60kg 8 8 8
And have this appear in the stronglifts layout.
This would have to work on the iPhone.
I'll gold you up if you can make this :)
I highly recommend the 5x5 app. It has a counter for sets, reps, and rest time.if you're on Android you can get it here
https://play.google.com/store/apps/details?id=com.stronglifts.app
There should also be an iOS version
I've found the StrongLifts 5x5 Workout has been a great companion app. Keeps track of progress, has videos of all the movements, warmups, etc. I bought the powerpack which has some extra's like plate calculator which has actually come in really handy. highly recommend.
Edit: ah fck, didnt realise i was replying to a bodyweight post >.< *its late and alcohol has been consumed.
There's an official free app I found really helpful when I started, I had it on android not sure about iOS. It tells you what weight to use, how long to rest between each set etc and keeps track of it all.
Edit: https://play.google.com/store/apps/details?id=com.stronglifts.app
SL 5x5 app on Android, probably also on iOS, but I didn't check.
Or use JeFit (or I use Simple Workout Log) with a program to track your progress.
Brate, drago mu je da si odlučio raditi na svojim problemima. Svi imamo naše i nekako je ohrabrujuće kada vidiš nekoga da se suočava sa svojima. Želim ti sve najbolje, a mislim da je dobar prvi korak - teretana. Veruj mi kada ti kažem, posle jedno mesec dana povratićeš veru u sebe, malo ćeš regulisati izgled i kilažu, izaćićeš iz kuće i porazgovarati sa ljudima tamo. U početku će ti pomalo biti neprijatno, ali to je upravo ono što ti treba da te izbavi iz pakla u kojem si trenutno. Generalno su u teretanam ljudi gotivni i drago im je kada vide nekoga ko je spreman raditi na sebi. Ako ne želiš da pričaš možeš da staviš slušalice dok se ne navikneš na ljude oko sebe, a onda će neko sa tobom spontano započeti razgovor. Idi rano ujutro, kada nema gužve, tako će ti biti lakše da počneš. Jednom kada se malo opustiš, stećićeš dovoljno samopouzdanja (i samopoštovanja kad malo smršaš) da pređeš na drugi korak i kreneš da upoznaješ ljude van teretane.
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Odličan program za početnike imaš ovde. Stvarno ne mogu da ga nahvalim dovoljno koliko sam ja koristi od njega izvukao. Imaš appza mobilni.
- If you're doing SL 5X5, you will start warm up sets by your second week iirc. If you're using the SL app (highly recommend it, you basically go into the gym and follow the instructions) it will tell you exactly what to warm up with and how many reps.
- Don't worry about the time, I did SL 5X5 too, and for the first week or two, I was finishing my routine in 30-45 mins. Once you get to heavier weights though, you'll definitely be making full use of rest time between sets, which means you're looking at 1 - 1.25 hours at the gym. I never supplemented my routine with cardio, but I don't see why you can't do it on your off days.
- Define small town, is this in Europe or America? I live in the latter and it'll be difficult if you don't have delivery. I'd go to Target/Walmart and check out their selections. The advantage of lifting is that you don't really need specialized equipment: shoes ( I use the running kind, and they work fine), gym shorts (tbh any cheap pair will do), and an old, comfy tshirt. That's pretty much it. When you get to really heavy weights, you can think about investing in some gloves or chalk to prevent blisters and to get a firmer grip on the bar.
Most importantly: don't stress about the time you spend, how you look to other people, etc. No one cares, and if you need help, just ask. The vast majority of people are kind and will go out of their way to help you out (if you need a spotter, or want someone to see if you're squatting correctly). Get in, follow your routine, get out. That's all there is to it :) Hope this helped, and best of luck!
Hey don't worry bro, people don't go to the gym to criticize others. They understand, and will help you out if you ask.
I tried doing 5x5 pero I can't find a gym near me that has a free weight cage for squats. It's all smith machines...
I'm a fan for 5x5, it's really good and gets you that core strength, increase mass with good diet.
Try this App it's pretty helpful to keep track:
Android: [LINK]
IOS: [LINK]
Compounds are the way to go. Especially with your desire for an amazing foundation, starting from a growth spurt, and not trying to lose weight.
My recommendation is to do the 5x5 routine. http://stronglifts.com/5x5/ It's excellent for your needs. In my experience you may add up to three isolation exercises on each split day if you want (I.e. chest flys and posterior deltoid on the pec dec machine, or extra bicep curls, or abs, etc).
Use the app: https://play.google.com/store/apps/details?id=com.stronglifts.app add your own extras, and use the warm ups if you have time. It's very very good.
Also ditch the technical term 'bulk for 2 yrs'. Simply bc it's an inaccurate depiction of how bulking and cutting is used and you'll cause confusion when asking for help from experiences gym goers as a gain and cut are mastered in peculiar ways that call for very specific ways of lifting, eating, and supplements. You may certainly say your just bulking up, or just lifting, adding mass, and so many other simplistic terms. Not being nitpicky, just know that this will help you get more accurate information and help when seeking out others.
Learn the proper macro nutrients you'll need and your tdee numbers, you can't gain muscle without the right proteins and caloric intake (protein can be supplemented once you get the ball rolling and your lifting numbers start increasing). There are hundreds of calculators for this. Simply working out isn't enough without this component. Don't make your gym going a waste of time.
https://play.google.com/store/apps/details?id=com.stronglifts.app
I find these great. I supplement them with other workouts/sports, but it's my go to in the gym. It really made my legs the primary strength I have - which really works for me, since I bike and backcountry ski and mountaineer.
Alternatively, if you did pull the trigger on quitting OTF, you could replicate similar gains by doing a 15 minute 2000m row followed with a starting strength program (5x5, you can download a phone app called Stronglift 5x5 https://play.google.com/store/apps/details?id=com.stronglifts.app which is excellent) and then fill a remaining hour with steady state or interval cardio of your choosing of you need extra caloric burn.
Its not too hard to get the same results while spending less money. If you have a fitbit, use a phone app to track how often you are in HR4 or HR5 zones, do the 2000m row every day followed by Stronglifts 5x5 which automatically structures a weight floor program for you, and then do tread/bike/elliptical for however long you want afterwards.
The biggest benefits I see to OTF is ease of data tracking, they figure out the workout program for you which keeps it interesting and low effort (makes it enjoyable which is important to stick to it) and the payment/scheduling incentivizes you to do it or else you feel like it's a waste.
Being able to do zero prep/planning to your training and just being able to shut your brain off and follow directions is a really helpful tool. Is it worth $180? Probably not if you are trying to thrift and have the right knowledge to recreate the effort.
3 exercises, 3x/week, 45min per workout.
This program is hard work. But it’s simple, effective and easy-to-follow. It’s also the fastest way I’ve discovered to quickly increase your strength.
If you want to try StrongLifts 5×5 workout for free, link below android or apple
https://apps.apple.com/us/app/stronglifts-5x5-weight-lifting/id488580022?mt=8&ign-mpt=uo%3D4
https://play.google.com/store/apps/details?id=com.stronglifts.app&rdid=com.stronglifts.app
Like the simple and sinister layout. Be able to let me track 10x10 Kettlebell Swings whether one arm or two arm , and keep track of the TGU and when to progress. Again I'm very new at this but it would be helpful to just follow the program layout from Pavels Simple and Sinster Book and apply it to an app. ALSO a timer for each set of kettlebell swings or for each TGU would help. I was thinking something similar to https://play.google.com/store/apps/details?id=com.stronglifts.app Which is Stronglifts 5x5 app.
Also a progression template would be beneficial to help us know when to move up in weight, and a notes section after each workout to let us reflect on what we need to improve on.
Just some things i thought of, could be more but I just don't remember
If you hate running, you should give weight training a try. There's an app called stronglifts that sets up a 5x5 training program for you and walks you through everything. https://play.google.com/store/apps/details?id=com.stronglifts.app
Starting Strength is great because it's dead simple; squat, deadlift, bench and overhead press, and the row. The linked app is a pleasure to use, it'll just tell you what to do. I highly recommend using an app like this, unless the phone is distracting.
It is true, eventually you'll want to start using accessories and using a more complicated program to get more efficient gainz; I just switched over to nsuns myself monday.
BUT Starting strength has many helpful videos, and this particular app is simple and uncomplcated. Good luck
I've tried multiple apps/routines this one is incredible: https://play.google.com/store/apps/details?id=com.stronglifts.app
Here is a (very long) article explaining why: http://stronglifts.com/5x5/
StrongLifts 5x5 Workout is probably exactly what you are looking for. I would still try to track my caloric intake though. I tried to lose weight by only lifting and cardeo for a year without changing my diet. It didn't work until i tracked und restricted my intake.
Or just use 5x5. Simple and it literally gives you the weights you have to use for training. When it starts, you start out low, but don't fall for the trap that this is an easymode beginners routine and 'better take a elite BB routine', because the weight increase is pretty agressive, and within a month or 2, you are doing a shitload of work every training.
For example, for SQ, DL, BP the weight increase in a month is about 30 kgs. Really aggressive in ramping up the weight.
https://play.google.com/store/apps/details?id=com.stronglifts.app https://stronglifts.com/
I calculated my TDEE to be around 2500 at the time. I ate around 1700 calories per day with around 170 g of protein and the rest was fats and carbs. On days where I wasn't working out, I would eat less carbs. In hindsight, this might be a risky way to lose weight since it can cause a loss in lifting ability (its usually recommeded to eat around 500 calories deficit and I was closer to 800) but I was able to maintain my lifts for the most part with the exception of Bench Press.
Yup, I used that exact plan. Download the SL 5x5 app, its free and really helped me keep track of my lifts as well as my weight. I have an Android phone so this is the app I used: https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
I use the Stronglifts app i find it very helpful if you choose to do this program. It tells you how many sets/reps to do and its very easy to track. The free version is really good and I found it worth $10 to upgrade to pro. The app looks really clean too. https://play.google.com/store/apps/details?id=com.stronglifts.app
For tracking calories I've been using myFitnessPal. Pretty good, haven't tried anything else. Its cool, you can use its bar scanner to scan food items
Edit: also, the stronglift app has videos in it to teach you each of the exercises
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
https://itunes.apple.com/us/app/stronglifts-5x5-simplest-most/id488580022?mt=8
Si vas a empezar, dale con esa app q es un tremendo golazo. Por mas o menos 100p te sacas el premium, q te calcula warmups segun el peso q estas haciendo, te calcula cuales pesas poner de cada lado (eso es genial para no andar perdiendo tiempo al pedo pensando en q pesa agarrar), podes agregarle ejercicios extra y aparte ponele q no vas al gym durante 1 semanas o más, según la cantidad de tiempo q no fuiste la proxima rutina te la hace con un peso menor proporcional.
Vale mucho la pena!
you can dl it from the appstore.
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
Good luck!
"strong lifts weight lifting log" by stronglifts developer is nice and free as well
Starting Strength 5x5 app is a great place to start as you are told exactly what weight and exercise to do and when. It'll take you through a linear progression adding weight each week until you start to find your real maxes. You do 5 reps for 5 sets and the weight is based on your ability to complete all 25 reps and adjusts accordingly.
Its a GREAT place to start!
Stronglifts 5x5 is a programme that uses the rep range 5x5 (mostly) to train the main compound lifts.
Those lifts are:
- squat
- bench press
- overhead press
- deadlift
- barbell row
There are two workouts, A and B.
Workout A is:
- 5x5 squat
- 5x5 bench press
- 5x5 barbell row
Workout B is:
- 5x5 squat
- 5x5 OHP
- 1x5 deadlift.
You do 3 workouts per week, so me personally I do Monday, Wednesday, Friday, which ends up looking like
Week 1: Mon - A.. Wed - B.. Fri- A
Week 2: Mon - B.. Wed - A.. Fri - B
You alternate between A and B every Workout.
The primary goal of the programme is to build strength, but with the right diet you can also build size as well.
This is just the basics of the programme, here is a link for an absolutely complete explanation of the whole programme, written by the guy that made this app..
I'm on android, so I presume if your on apple the link to the app won't work. The app is called Stronglifts 5x5 or something similar.
A really easy solution to just gain strength is to follow a program like 5x5 Stronglifts which has a super simple app you can download for free and follow. You basically lift 3x per week with the big compound lifts--squat, bench, deadlift, bentover row, and shoulder press--all for 5 sets of 5 reps.
https://play.google.com/store/apps/details?id=com.stronglifts.app
Thanks.
https://play.google.com/store/apps/details?id=com.stronglifts.app
Here's the link to the Android version. I paid for the annual subscription.
People say that after you count macros for a while it gets easier. I've not found that to be the case, LOL. It does suck but makes all the difference for me.
The easiest and best place to start is a program called starting strength . It's based on 5x5, five sets of 5 reps. You will gain strength very quickly on this. Simply through neuromuscular development and if you eat at a surplus, gain muscle mass over time. I started this way and it really got me into the concepts and techniques of strength training. I didn't realise how weak I actually was until I started this but I've still been able to run to my preferred level while on the program. There is a super easy to use app to track your progress by stronglifts:
https://play.google.com/store/apps/details?id=com.stronglifts.app
The only change I'd make as a runner is to not squat every time you train. Keep the squat day as far apart from your intervals as possible.
I used to be really into Olympic lifting, and I've just been doing the Stronglifts 5x5 intro to get back into it. Really simple program, with a great companion app you can check out on iOS and Android if you're interested. Really any program, so long as it includes compound full body movements like squats and deadlifts, will do wonders compared to not lifting or just using machines.
Either way, whatever you're doing is working. Keep it up!
You should try Stronglifts 5x5
https://play.google.com/store/apps/details?id=com.stronglifts.app
You're not that fat and if you start lifting you'll lose the fat quick and feel better about yourself.
If you're doing Stronglifts 5x5, you might want to look at this App:
https://play.google.com/store/apps/details?id=com.stronglifts.app
It only does Stronglifts 5x5, but that's all I need it for for the time being
I'm doing a StrongLifts plan at the moment, but I have friends who swear by Jefit.
If you're serious about this you should do a real tried and tested program. StrongLifts is extremely effective and has a similar cadence to Saitamas workout.
3 exercises per day, 3 times per week.
All these exercises require a barbell and it is difficult to believe a gym doesn't have a barbell. Not all of the exercises require a squat rack but I would think any gym has atleast 1 of those too. The idea is that you warm up and find a weight at which you can do 5 reps for 5 times with decent form so you don't hurt yourself. The next time you add some weight (5kg?) and then repeat. This is an example of one full workout which includes 3 of the 6 exercises.
Edit: This is the app, check it out, it's pretty handy and informative. Look up smith machine vs squat rack. I don't think you could get the same amout of weights with dumbells than you could with a barbell that you can just rack/derack.
Stronglifts 5x5 https://play.google.com/store/apps/details?id=com.stronglifts.app works really well for keeping track of progress. All the core functionality is free too
If you're doing a different routine at the gym it won't be useful though.
Really? Hm. If you're using either AICP or CM14, would you mind testing something for me? Download the StrongLifts, then while Spotify is playing act like you just finished a rep. After 90 seconds the timer + notification goes off, and that's when Spotify stops playing.
I was aimless when I first started but I knew I had to get in shape somehow so I would go to the gym and just lift whatever or use machines that were empty. What helped me the most was finding an easy plan and sticking to it. Stronglifts 5x5 was this plan. There's even a free app that tells you exactly what to do. iOS | Andriod.
You only have to learn 5 exercises and the equipment is minimal. My workouts are about 45 minutes, sometimes I'm in traffic longer than I'm in the gym!
I've been using Stronglifts 5x5 app since I mostly do SL5x5. A very simple app. I have a growing interest in Intensity though. I just hope the Import gets fixed soon, so that I can really start using it.
It's the StrongLifts app.
As far as the back kink, it's a long story, but I've had airway trouble in the past and it's affected my posture. One of my shoulders rolls and a rib floats a little bit. You'd never notice to look at me, but it manifests in a bunch of ways. I've gotta start supplementing with yoga.
If you're getting back into exercise after taking a long break, or just getting into working out for the first, I highly recommend Strong Lifts. Simple concept: workout 3x/week (every other day) doing 3 exercises/day (squats, deadlifts, bend over row, bench press, or overpress depending on the day), and doing 5 sets of 5 reps of each exercise. The app will automatically increase and decrease the weight for you depending on how you're progressing.
Linkme: Starting Strength
Edit: Whoops, wrong app. I was talking about StrongLifts, although Starting Strength is a similar program as well. I do not have experience with the Starting Strength app.
I hope this kind of counts but I put my phone in flight mode while using the Stronglifts app while working out. I justify "being in my own world" by telling myself i've turned the phone into a fitness accessory.
> I've decided to try a 5x5 workout
The app for Android is amazing and worth the buy. I've been on for a bit over a month, started from the bottom so everything's still pretty easy, but solid composition changes already. Highly recommended.
Here you go: https://play.google.com/store/apps/details?id=com.stronglifts.app
I found it extremely useful. It basically condenses the entire workout into that app and it does everything for you. I ended up buying the premium version, but the core functionality is available for free.
Here you go: https://play.google.com/store/apps/details?id=com.stronglifts.app
I found it extremely useful. It basically condenses the entire workout into that app and it does everything for you. I ended up buying the premium version, but the core functionality is available for free.
If you have an android phone, there is a Stronglifts app which makes it a little easier to track workouts and graph any progress. It also has videos on all the exercises with explanations.
All the best for the future!
>He says he doesn't want to workout at home because he needs someone to tell him what to do.
This is common among men who have not used gyms before; I once felt the same way. What worked for me was Stronglifts 5x5. It's a simple workout plan that is easy to stick to and starts off light. The website has very good videos on form and how to do the exercises, and there is even AN APP that makes tracking your sets and rest time very easy.
Seriously a total noob can start with SL 5x5 entirely by themselves and it is great for both men and women (nothing tones that butt like squats!)
https://play.google.com/store/apps/details?id=com.stronglifts.app
Former skinny mofo here (formerly 6"4 ~175, now 197). I have been going to the gym semi-regularly for 7 years now (holy shit). Only in the last 8 months have I made truly significant gains. Today I'm really proud of completing a 3x5 squat of 280lb!
I can name just a few details and resources that turned 6 years of relative stagnation (though still enjoyed every minute of it) into major strength breakthroughs.
- 1. Finally accepting that gains are made in the kitchen. I had heard it a thousand times but I thought a few extra snacks and a few extra sets would make up for it.
- 2. This fucking amazing fact-based holy bible of diet and nutrition. Use it to calculate your basal metabolic rate and estimate your caloric intake for weight gain.
- 3. MyFitnessPal for counting calories and Macros. It's not nearly as difficult or time consuming as you think. Buying a cheap digital kitchen scale helped quite a bit (again, doesn't add that much to cooking time at all).
- 3. Programming & progressive overload. I finally stuck to a weekly routine, beyond a sporadic "bro split" (Push, Pull, Legs). I used StrongLifts, and highly recommend it for at least 12 weeks, then you can decide if you want to focus more on bodybuilding, powerlifting, or another type of training. I did it for like 5 months then switched to a 4 day program.
- 4. A lifting buddy. Someone who was interested in committing to a program and a diet. Great to have someone to get form tips, confidence, but most of all consistency-- now you need a reason to skip your workout and leave them hanging. Also nice to see someone grow and overcome roadblocks along side you. Most people are plenty successful without one though.
- 5. Alan Thrall. the best weightlifting youtuber by far. I mainly recommend browsing his channel for the form and technique videos.
I can't speak as to bodyweight-only fitness but I can say pullups, pushups, and dips are a piece of cake after regular strength training (and not as fun). No need to jump into all of this at once. Buy a gym membership, get comfortable and start with the basics, and step it up from there!
For apple fanboys: https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
For android fanboys: https://play.google.com/store/apps/details?id=com.stronglifts.app
I would highly recommend following a beginners program like StrongLifts if you're looking to start getting into building muscle. It's very simple and focused on good form with strength gains. Once you've run that or another beginner's program for a few months, you could switch to something else. Personally, I recommend SL or Starting Strength (which SL is built off of) over something like Strong Curves, for a couple reasons: 1) it takes much less time in the gym until you get up to pretty high weights, 2) there are only a few exercises, so focus is on getting good form and strength gains on the major lifts, and 3) more focus on heavy lifting/full body work than SC. Once you've run the program for a couple months, you can move onto a more hypertrophy-focused one, should you choose (I have -- I'm doing a PPL split now).
If you're intimidated by being in the weights section, merely wait until a less crowded time at your gym (early morning, mid afternoon, after 9pm are usually empty times, depending on the gym).
If you're not sure how to do the lifts correctly, the StrongLifts site or youtube channels like Alan Thrall are great for learning how to preform the lifts with proper form.
Even untrained, you should be able to lift just the barbell within a session or two (with the exception of overhead press and barbell row, those are a bit harder to up weight) if not your first session.
My only other recommendation for these programs is this: instead of increasing the weight every time you complete an exercise successfully (so a full 5x5 with good form), only increase weight if you can preform full sets with good form a 2nd time. You'll progress more slowly, but personally I found I progressed a lot more consistently this way, with far less stalls or deloads.
Stronglifts also has a free app which does pretty much everything for you -- tells you how much weight to put on the bar each time, how long to rest, shows you progress, etc. StrongLifts IOS App | StrongLifts Android App
I agree with this all, I'm also starting too so I'll throw anything I know your way:
First off, abs are made in the kitchen. I had this problem my whole life, I lifted hard and I was at 315 max squat (a lot) and 225 Max bench, still 25% body weight.
You need to get a schedule set up for eating, and you should aim for 5 meals a day. I do the 3 main (breakfast, lunch, dinner) and then 2 snacks, which are generally a protein bar or a protein shake. You want to get most of your protein from REAL FOOD. Getting everything from protein shakes or bars won't help you at all because you have to manage everything else.
For breakfast, which is usually at 6, I usually have chicken sausage, 4 eggs, and some hash browns. You should aim for a lot of protein, and some potatoes or related stuff for energy for the day.
First snack is currently at 10, and it's usually in the middle of class. I have a protein bar, it tides me until lunch.
Lunch, generally at 12, you need some clean meat. I eat a burrito with chicken, tuna, and cheese. It doesn't taste the best, so I do recommend something else, but it does provide 50 g's of protein. I also have an apple, banana, or something filled with fiber to prevent the protein shits.
After school, usually around 3, I have my 2nd snack I eat a protein shake. I understand you might not have powder yet or a mixer. My recipe is first put in about a cup or 2 of almond milk then throw some frozen fruit in there. Next you put in the protein powder (I use Oh Yeah! Vanilla, personal preference), then 1-2 more cups of almond milk. Finish it off with frozen fruit, and then blend until it has the consistency you want.) This is a very big part for me, it nets me 30 g's of protein and I need that to maintain 225 Of lean mass.
I still haven't gotten dinner down because I don't make it. You should eat it around 6. If I had the choice I would have Chicken and some vegetables every day.
You need to follow a diet, I chose to eat as much protein as possible. You will lose 1-2 lbs of week eating at a 500-600 calorie deficit (meaning 500-600 less than your maintainable level. For ex if I wanted to stay 250 I'd eat 3000 calories but I want to lose fat, so I'm eating at 2402. You should use an TDEE calculator to find your level).
I have to say, I'm starting a cut right now, essentially what you're wanting. You should start the Stronglifts 5x5 now. If you don't, you will not see any abs until you get to 5-6% body fat and that is near impossible to get to. MyFitnessPal is essential to you losing the fat. It helps you track what you're eating.
I promise you can get there, if you need any help with motivation or whatever, make a hype playlist. That shit gets me going. Also, just think about what you want to achieve and how proud you will be. Pm me if you really are having trouble and I will spot you some tips.
I REALLY SUGGEST GETTING A TRAINER OR FRIEND WITH EXPERIENCE TO LIFT WITH SO YOU GET CORRECT FORM
I was you a few months ago, and I'd love to help you in any way possible. Ask me anything dude.
TLDR; MyFitnessPal, diet, lift, you will see abs in about 3 months assuming you're not above 30% body fat and it'll just take 4 if you are reasonably close.
Edit:
Support group: /r/loseit
Meal plans: http://www.freedieting.com/low_cal_meals.htm
An example of meal plans for a 1500 calorie diet: http://www.freedieting.com/1500_calorie_diet.htm
Here is a Calorie counter. It will calculate how many calories you should take in daily for weight loss:
http://www.freedieting.com/tools/calorie_calculator.htm
If you're interested this website hosts apps and a program to help you get started on weight lifting and building strength, includes video how-to's within the app for android and iOS: http://stronglifts.com/5x5/
Here it is, free for iOS: https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
Here it is, free for Android: https://play.google.com/store/apps/details?id=com.stronglifts.app
- Lataa Stronglifts-sovellus puhelimeesi. Se ei maksa mitään ja tarjoaa sinulle tehokkaan koko vartalon lihasharjoitusohjelman ajastimilla, painolaskureilla ja lokituksella. Älä kikkaile vihon kanssa. Älä laadi omaa ohjelmaa. Älä maksa PT:lle turhaan tehottomasta ohjelmasta. Yksi äppis on sinulle PT, lokitus, mittari jne. samassa paketissa.
- Noudata ohjelmaa 100%. Älä hyppää painomääriä "eteenpäin". Älä lisää harjoituksia.
- Pienillä painoilla ohjelman alussa on tarkoitus opetella tekniikkaa. Käytä tätä hyödyksesi. Käy YouTubessa Alan Thrallin tekniikkavideoita huolella läpi ennen ja jälkeen joka harjoituksen, varsinkin kyykyssä (vaikein voimanostoista). Kyseisen herran videot ovat erittäin yksityiskohtaisia, selkeästi asiansa esittäviä eivätkä ole kaupallisia tosin kuin 90%+ YouTuben fitnessvideoista.
- Älä lisää harjoituksia. Et ole vielä siinä vaiheessa, että saat käyttämästäsi ylimääräisestä ajasta hyödyn irti.
- Onnistuneen lihasharjoituksen tärkein kriteeri on tekniikka. Toiseksi tärkein on tekniikka. Kolmanneksi tärkein on intensiteetti. Painomäärä on paljon alempana.
- Älä käytä laitteita tai muita ns. isolaatioharjoituksia, ellet kyykkää 130 kg tai sinulla on erittäin poikkeuksellinen syy tehdä näin, esimerkiksi kehonrakennuskilpailu. Katso myös kohdat 4 ja 9.
- Syö oikein. Jos olet ylipainoinen, syö pienempää kalorimäärää ja paljon suurempaa määrää valkuaisia. Jos olet normaali- tai alipainoinen, syö suurempaa kalorimäärää ja riittävää määrää valkuaisia (pelkästä maito- ja liharuoasta saat yleensä tarpeeksi).
- Mitään proteiinilisiä tai "pre-workout/recovery" -skeidaa ei ole pakko ottaa, ellet ole jo kohtalaisessa kunnossa, vaikka ne täydentävätkin jo valmiiksi hyvää ravitsemusta.
- Älä lisää harjoituksia. Tehokas salitreeni ei saa venyä yli 50 minuuttia pitkäksi. Pitkät treenit ja ylimääräiset liikkeet laskevat motivaatiotasi. Yhdellä soutu- ja maastavetoharjoituksella harjoitat kymmenen laiteharjoittelun verran lihaksia murto-osassa ajasta ja samalla parannat tasapainoa ja ryhtiä. Aloittelijalle viisi isoa raskasta voimaliikettä tuottavat paljon parempia tuloksia ja nopeammin kuin viidenkymmenen eri masiinan kanssa pelleily.
- Älä kuseta itseäsi. Pystyt pomppimalla, kaartamalla selkää ja muilla keinoilla nostamaan enemmän painoa, mutta tämä ei silloin ole lihasharjoitus. Hauisharjoituksesta tulee silloin lonkkaharjoitus, pystypunnerruksesta rinnalleveto-työntö, jne. Harjoitus on harjoitus vain silloin, kun oikeaan lihakseen kohdistuu riittävä rasite ja huijausliikkeet liioilla painoilla estävät tämän.
Harjoitusneuvoja on yhtä paljon kuin ihmisiäkin. Tärkein pointtini, minkä haluan tuoda esille on: mitä päätätkään tehdä, keep it simple ekan vuoden. Keskittymällä vain olennaisimpiin elementteihin lihasharjoituksissa pysyt siinä helpommin mukana eikä ylimääräinen hifistely vie aikaa muusta elämästä.
Stronglifts 5x5 app
youfit is the gym. It's like a planet fitness (same price) but it has real weights, not that PF stuff.
There's one on Orange Ave., Winter Park, Altamonte, one near UCF. Not sure if there are others.
For stronglifts:
information: https://stronglifts.com/
Android: https://play.google.com/store/apps/details?id=com.stronglifts.app&rdid=com.stronglifts.app
Note: there ARE better programs than stronglifts but it is EXTREMELY simple and easy to follow and the app is dummyproof. It even tells you exactly which plates to use. No math! It also teaches you the 3 major lifts which cover your entire body. I strongly suggest it for those reasons.
SL5x5 has a really good iOS/Android app. I've been using it for 4 months. Android--> https://play.google.com/store/apps/details?id=com.stronglifts.app
> Oooooh theres an app? nice
Yep. Here it is.
There's some in-app purchases, but it works fine without them.
I have an Android phone, so the one I have used so far because I'm starting back to weightlifting is the Stronglifts 5x5 app. Gym Workout Log (GymFrame) and JEFIT Workout Tracker Gym Log are two (of the many, many, other options) that I plan on testing out when I graduate from a 5x5 to another program/method/plan.
Yeah, it is really good too. https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
yep. If you have android its this one:
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
https://play.google.com/store/apps/details?id=com.stronglifts.app I just downloaded it. Looks great!
StrongLifts 5x5 is an incredible (and free!) beginner strength building program that only requires 3 days a week in the weight room. I started the program 2 months ago alongside swimming twice a week and have significantly increased my swimming ability.
Visit the website for a quick introduction (it's very easy to understand once you glance at it) and it also has an Android and iOS app that makes tracking even easier (although I prefer keeping a hard copy)
I use 5x5 Stronglifts and I love it from the bottom of my hearth.
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
My suggestion:
First find out your TDEE. This will give you an approximation of how many calories you burn a day.
Next since you're worried about subcutaneous fat and you don't sound particularly distressed about bodyfat% in general, I would aim for a conservative 300 calorie deficit and increasing your protein intake to 1g per 1lb bodyweight.
So if you haven't already, sign up to MyFitnessPal and start tracking. You can set custom calorie goals with custom balancing between Protein, Carbs and Fat. I won't suggest any recipes or grocery lists, you can begin with the sidebar right here on Reddit as well as googling around. Cut out all sugar, sodas, bread and any simple and empty carbs.
My next suggestion is download StrongLifts for Android or StrongLifts for iOS. Start off with a light weight - even just the bar itself - but aim for 3 times a week with at least 1 day break between sessions. Any exercises you are not sure about, watch some YouTube. All of the exercises can be found by the names used in StrongLifts.
Once you feel comfortable with StrongLifts and dieting comfortably, say 2 months in, you can begin adding accessory lifts specifically for your shoulders and chest. Since you are wearing a strapless gown, you'll want to focus on arms, shoulders and upper chest.
I can recommend learning to do:
- Facepulls (one of the first accessories you should add! It's good to balance all the chest exercises you will be doing)
- High Chest Cable Fly
- Low Chest Cable Fly
- Lateral Raises
- Tricep Pulldown
- Pullups if you're feeling ambitious
Your arms will tone up, your shoulders more rounded and graceful. Don't worry! As a woman with nowhere near the testosterone level of a man, you won't get hulk shoulders. Bonus effects:
- All the chest exercises will lift your bust, looking more perky.
- The squats and deadlift will do wonders for your booty.
- An amazing upper back peeking out the top of your gown.
- You'll walk like an Amazon, even if you're only 5'3.
It helps to know what is considered a good measure of having done well with the StrongLifts programme so you can aim for them as you fill the numbers in your app. So here they are:
- Shoulder Press: Aim to press 35% of your own bodyweight. This is a good and realistic first goal.
- Bench Press: Aim to press 50% of your own bodyweight.
- Deadlift and Squat: Aim to lift your own bodyweight. Do not be scared of this number, it is a very realistic, attainable goal for noobies who always enjoy linear progression in the early stages and is considered a minimum standard. You will be very proud of yourself when you hit that number.
Take a look at StrongLifts. It's an incredibly simple program that'll help you loose weight and build solid muscle. There's also a free app (Android / iPhone) for it too.
I'd suggest finding a gym buddy to go with you and help watch your form. Alternatively, hire a personal trainer for an hour to walk your through the basic movements.
Good luck! And remember to take progress pictures! You'll want to remember the days when you were out of shape.
For apple fanboys: https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
For android fanboys: https://play.google.com/store/apps/details?id=com.stronglifts.app
Using Stronglifts 5x5, since I am on that routine just makes sense for me.
SALA
Antrenament A: >barbell squats 5x5 >bench press 5x5 >pendalay rows 5x5 >20 min cardio (alergat, bicicleta, etc)
Antrenament B: >barbell squats 5x5 >over head press 5x5 >deadlift 1x5 >20 min cardio (alergat, bicicleta, etc)
>3 min pauza intre seturi
>Sap 1: AxBxA >Sap 2: BxAxB
(Adica mergi la sala luni, miercuri si vineri, si faci pauza marti, joi si in weekend) Este foarte important sa faci pauza o zi pt ca tu lucrezi tot corpul, daca vrei sa mergi consecutiv, in zilele in care ar trebui sa faci pauza poti face cardio)
https://play.google.com/store/apps/details?id=com.stronglifts.app
Mai sus qi o aplicatie care iti prezintă exact acest program cu progress, iti sugerez sa te tii de el cu sfintenie in primele câteva luni. Dupa 3-4 luni, mai discutam. Sugerez sa alegi "beginner" chiar daca ti se va parea usor la inceput, greutatea pe care o ridici se va mari treptat, si trebuie safii in stare sa tii progresia macar 3 luni.
DIETA:
- Pentru începători, mănânci doar între un interval de 6 ore pe zi, STRICT, doar atunci consumi calorii de orice fel. Asta înseamnă 2 mese/zi.
>Fara fast-food sau zahar, IMPORTANT
Poti consuma apa, cafea fara zahar, cola zero, pepsi max, si in afara orelor de fasting, de obicei au sub 1-2 calorii/100 ml. Atentie la cafeaua cu lapte, nu este permisa. Si nu exagera nici cu sucurile fara zahar,
Este foarte indicat ca mâncarea consumata sa fie bogata in proteine + ceva carbohidrați, preferabil vegetali. Poti suplini necesarul de proteine cu batoane proteice sau whey, consumate desigur in intervalul respectiv.
Oua de gaina, piept de pui, vita, pește sunt baza.
>Atenție aceste nu trebuie prajite in ulei, contrar educației primite de la parinti poti praji carne si oua in tigaie fara a fi nevoie de ulei, zero, maxim un strop pt gust daca nu poti fara.
Cel mai simplu acestea pot fi facute la gratar, eu stau la bloc si am un gratar electric tefal, sau la cuptor.
Pe langa carne si oua poti folosi legume si fructe, de preferat sa consumi cu orez brun fiert sau paine graham/neagra. Painea alba nu este indicata.
Fara alcol, maxim poti consuma 1-2 beri pe saptamana sau 1 pahar de vin rosu la 1 masa.
- Pentru avansati, urmezi întocmai toate sfaturile afișate la punctul 1.
>Dar perioada in care te poti hrani este de 1 ora/zi. De obicei asta înseamnă sa mănânci 1 singura masa pe zi.
I guess you can look in your android; still i found it.
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en&gl=US
Yes https://play.google.com/store/apps/details?id=com.stronglifts.app guardati I video e cerca materiale online Mark Rippetoe
https://play.google.com/store/apps/details?id=com.stronglifts.app&showAllReviews=true haha yikes det lyder som den har lidt problemer - er det en du selv bruger?
Have you tried weight lifting? It'll help tons and accelerate weight loss. More muscles equals more calories you burn.
Here's a beginner program: StrongLifts 5x5. It has an easy to follow app that basically tells you everything you need to do: https://play.google.com/store/apps/details?id=com.stronglifts.app
Now if you've never lifted you need to learn form. I did it by watching YouTube videos of said exercises before heading out to the gym. Here are the program's excersises:
Workout A https://youtu.be/EP2g3Sj3qSw
Workout B https://youtu.be/ro3Mh9o7JPU
Honestly there are thousands of videos on correct form. You can view any of those.
Advice if you're intimidated by going to the gym is just going and scoping the place out. Just run or walk on the treadmill. Important thing is to familiarize yourself with the gym. Then hit those weights when so inclined.
And download the app to keep track and let you know when to start your next rep.
Download the StrongLifts 5x5 app.
Watch the videos, and then go hit the gym. It's a program for beginners who have never lifted anything before. If my dad, who is 67 and never touched weights in his life can do it (has been for two months now), so can you.
There's an A workout and a B workout, you go 3 times a week, do only three simple exercises each time, and if you're efficient it will take you less than an hour each time.
For all the exercises in the Stronglifts 5x5 app, if you need help on form, go to youtube and watch this video series:
https://www.youtube.com/watch?v=7HRqB30lxmo
Edit: Don't let the title "Art of Manliness" be off-putting because you're a woman. Compound lifts are awesome for women too and will work the muscles you need to be strong and look great in the areas where you want to.
Good luck!
I don't know if it's a coincidence or luck, but it looks like Medhi answered this in his daily newsletter a few days after I posted this: This is his entire answer.
- start newsletter
Any break shorter than a week, resume lifting where you left off. More than a week, deload. How much depends on the length of your break as I'll explain. First this question...
QUESTION
"Hi Mehdi, I've been doing SL5x5 for the past months, seeing all kinds of gains: like squatting 1x body weight and strength improvement at work (construction). Should we do something specific if we miss a week? Or keep going and follow the app?
*** MY COMMENTS *** One week off should have little negative impact on your strength.
But it depends on what you did during that week off.
I take a week or two off several times a year when travelling.
Because I don't want to bother with finding a gym when I'm abroad.
Several winters I've been to France for a weekly ski-trip.
No weight lifting but eating good foods and going to be dearly.
When I'm back, I almost always feel STRONGER than before I left (the muscles had extra rest).
Different story several summers ago when I went to Italy for a week with friends.
Partying every night on vodka until 5am...
... let's just say I had to take a BIG deload when I was back :)
So it depends on what you did during your week off.
If you partied like a pig or you were sick like a dog and barely ate...
... that will hurt you MORE than not lifting for a week.
But if you eat right, get enough sleep and just let your body recover...
... then you should be able to almost resume where you left off.
Now if you had a break longer than a week, then it's best to deload.
If you don't, you're pretty much guaranteed to get sore legs for a week.
That's why the StrongLifts 5x5 app detects any break you take.
And then suggest deloads in proportion to its length.
Download them and they'll guide you along...
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022
https://play.google.com/store/apps/details?id=com.stronglifts.app
Don't make excuses.
-Mehdi
P.S. You don't want to deload too much after a break otherwise nothing is ever going to increase. But you don't want to deload too little either. Remember you regain strength FASTER than you built it the first time anyway. And the weights increase every workout. So better to deload too much than too little and then get sore legs and plateau.
P.P.S. If you have a question you'd like me to cover in my daily email newsletter, send it by hitting the reply button. Please keep it short and to the point, 2-3 sentences max. Don't send a whole book :)
P.P.P.S. If you don't want to miss on my daily emails tips to get stronger, add me to your safe sender lists. Here's how:
Stronglifts 5x5.
For years I thought the gym was boring, monotonous, and it took up too much of my time. This app, which is free but with a pro version, allowed me to build strength that had dynamic application and to get comfortable in the gym, a place that used to intimidate me.
Basically, it's powerlifting, which focuses on major compound movements. You won't be playing with dumbells, doing supersets, or working to failure. You'll follow a simple, structured, linear routine that builds strength and takes less than an hour, three times a week.
It's an awesome way to get stronger and a well designed, simple app.
Website: https://stronglifts.com/5x5/
iTunes: https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
Play Store: https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
"StrongLifts 5x5 Workout" is a really popular lifting app. https://play.google.com/store/apps/details?id=com.stronglifts.app
Stronglifts for android and iphone
video on sleep (from the same channel as before)
And I should have mentioned this to begin with but I think it's great that you're looking for ways to feel better, this is a great subreddit for that. Exercise is great against both depression and anxiety, it's an awesome habit to get into! I'm sorry you're in a shitty place and have been there for a long time but I hope you can take some nuggets from these comments to help yourself feel better :) I strive towards these goals above myself but at least heading in the right direction is enough for me right now.
This is where I signed up. This is from the guy that has set this all up for us, Medhi. >Question about the Overhead Press. My comments are below...
QUESTION
"Hi Mehdi. I seem to have quickly reached my limit on the OHP. I'm still going well on squat, bench, etc... But OHP I seem to struggle with. Is this normal? Is there a pattern that you see with StrongLifts that you can share?" *** MY ANSWER *** Yep, this is normal. Here's a personal example. My best Deadlift is 225kg/500lb or 3x my body-weight. Best Squat is 190kg/419lb - 2.5x body-weight. Best Bench is 115kg/253lb (it stinks) Best Overhead Press 75kg/165lb or 1x BW. So I Deadlift 150kg/335lb more than I Overhead Press. And unless your technique is out of whack... ... you'll Deadlift more than you Overhead Press too. Because Deadlifts use bigger and stronger muscles. Your back is bigger than you shoulders. Your legs are almost twice the size of your arms. Bigger muscles are stronger (that's why big guys usually lift more). And so you'll progress longer on your Deadlift and Squat... ... than on your Bench Press and Overhead Press. In fact, you should be able to increase your Deadlift to 140kg/300lb without much trouble... ... while struggling to get past 60kg/135lb on your Overhead Press. Don't lose motivation when this happens - this is normal. Don't cheat by using your legs and do Push Presses instead either. And don't add a ton of assistance exercises to work your "weaknesses". Instead, improve your Overhead Press form. Because the better your form, the more effective you'll move the bar. The more effective you move the bar, the better you use your muscles. The better your use your muscles, the easier the weight will feel. That means you'll press more weight, with less joint stress. This guide will help you out: http://stronglifts.com/overhead-press/ Try it and share it with your friends. Don't make excuses. -Mehdi P.S. If you log your workouts using my app, it will detect when you struggle. And it will then help you progress by telling you how long to rest between sets, when to deload, when to microload and much more. Download it here... https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022 https://play.google.com/store/apps/details?id=com.stronglifts.app P.P.S. If you have a question you'd like me to cover in my daily email newsletter, send it by hitting the reply button. Please keep it short and to the point, 2-3 sentences max. Don't send a whole book :) P.P.P.S. If you don't want to miss on my daily emails tips to get stronger, add me to your safe sender lists. Here's how: http://stronglifts.com/whitelist/
I personally dont think monthly is good enough, too much time inbetween cycles. How about every two weeks? I have some of those bands from when I was going to PT and the chiropracter. That is what I usually warm up with.
I think after two deloads on an exercise iN SL, you're supposed to move down to 3x5 rather than move your whole routine. So if you were plateauing 5x5 on OHP and Bench even after two deloads and made sure that you were eating enough, recovering effectively then the 3x5 for these two would be needed. There wasn't any real need to move the Squat down if you were still making progress. Here's what Medhi has to say:
> Switch to 3×5. After you had to deload twice on a lift, you switch from 5×5 to 3×5 for that exercise. When that no longer works you switch to 3×3 and then 1×3. This drops the volume (stress) while increasing the intensity. There will be less technique practice, but by this time you should have had plenty. > Read more: http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/
So essentially after two deloads on Bench and OHP you'd have the following:
Squat 5x5 Bench 3x5 OHP 3x5 Deadlift 1x5
Then once the Squat progress slowed and you'd gone through 2 deloads; you'd move that down to 3x5.
Did you make use of the app? It pretty much tells you what weight to use, when to use it and alters the rep ranges for you.
For Android: Stronglifts Android For iOS: Stronglifts iOS
I've said it before but I'll say it again. Do what feels good for you. Everyone is different and we're all motivated in different ways. Hope that helps mate :)
I use StrongLifts 5x5, but it only works for the 5x5 program.
Android Link!
I think this is the one OP is talking about: StrongLifts 5x5 $0.00
The feels are too real except I'm a little bit younger. Rest of my high schools friends are finishing uni or travelling the world while I was raiding 4 nights a week to get purple pixels and filled in the gaps with weed and porn.
My tips:
Start to build good habits. "The chains of habit are too light to be felt until the are too heavy to be broken." You're not going to turn your life around over night but you can start the process now.
Eat well. Learn to cook. I recommend this book, not only a cook book, lots of interesting stuff, his podcast is inspirational as well.
Meditate. This app will teach you the basics in the first free 10 days, that's all you need to learn the method. Struggle with focus or procrastination? This is for you. Don't worry, I thought it was hippy nonsense too, now I spend 30 minutes a day practising.
Learn a language. This book plus duolingo.com I find is giving me the best ROI. Learn some vocab, turn duolingo sentences into flash cards and before you know it you'll be picking it up.
Stretch and lift. I shouldn't need to explain this one.
Read every day. What ever interests you but if you're serious about building habits that will chang your life and are pragmatically inclined like myself, I recommend this..
This 5x5 app is great: https://play.google.com/store/apps/details?id=com.stronglifts.app
Can't recommend hitting the gym enough. It was life changing and gives you a new hobby.
I posted this on intermittent fasting:
Have you tried weight lifting? It'll help tons and accelerate weight loss. More muscles equals more calories you burn.
Here's a beginner program: StrongLifts 5x5. It has an easy to follow app that basically tells you everything you need to do: https://play.google.com/store/apps/details?id=com.stronglifts.app
Now if you've never lifted you need to learn form. I did it by watching YouTube videos of said exercises before heading out to the gym. Here are the program's excersises:
Workout A https://youtu.be/EP2g3Sj3qSw
Workout B https://youtu.be/ro3Mh9o7JPU
Honestly there are thousands of videos on correct form. You can view any of those.
Advice if you're intimidated by going to the gym is just going and scoping the place out. Just run or walk on the treadmill. Important thing is to familiarize yourself with the gym. Then hit those weights when so inclined.
https://play.google.com/store/apps/details?id=com.stronglifts.app amazing app and exercises
You were not specific, so I'll assume it's Android.
I'm doing SL5x5, so my requirements are limited. For those requirements I find that the SL5x5 app is perfect.
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
Once I graduate out of SL5x5, I plan on trying "Strength"
https://play.google.com/store/apps/details?id=com.e13engineering.strength&hl=en