The Zen of Weight Lifting
nytimes.com
The Zen of Weight Lifting
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Re: The Zen of Weight Lifting
#2Re: The Zen of Weight Lifting
#3I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean.
any recommendations?
EDIT: thank you for the overwhelming response
Re: The Zen of Weight Lifting
#4I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
Got something heavy lying around? Good, go pick it up.
Now put it back down
Nice, repeat 10x
All jokes aside, check out athlean-x on youtube
Re: The Zen of Weight Lifting
#5I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
Push-ups and pull-ups work for me. $30 pull-up bar is the best purchase I have ever made
Re: The Zen of Weight Lifting
#6I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
r/homegym will have some good recs for gear to get started. Plenty of bodyweight training you can do too- great for turning on your main muscle groups (youtube).
A barbell and some plates w/ rack will cover the main lifts. Squats, deadlifts, presses (chest and shoulder) are the first ones to build. I recommend Starting Strength for an on-ramp to get going. Adjustable dumbbells are great too- plenty of options out there. Some of this equipment is expensive, look for used and consider it an investment in health.
Happy Lifting!
Re: The Zen of Weight Lifting
#7I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
The hardest part is habit-building. So whatever works for you for building daily habits. My plan is to put a calendar on the wall with boxes for habits and check them off with a colored pen. Nice visible reminder of what I'm working on and how I'm doing. I was derailed by a severe cold that I'm still recovering from.
The exercise routine itself matters less, IMO, than building the habit. Some basic calisthenics (bodyweight exercises) would be fine to start. You could add dumbbells or a kettlebell at some point to add weight for a minimum of space.
The exercise I "enjoyed" the most was barbell lifting: deadlift, squat, benchpress, cleans, rows, etc. Starting Strength was a really good read for that, and there are videos to go with them. I also worked with a trainer at the gym for a while to get the form correct. That all requires a fair bit of equipment or gym access, though.
Re: The Zen of Weight Lifting
#8I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
Read Starting Strength by Mark Rippetoe.
Re: The Zen of Weight Lifting
#9I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
The 4chan /fit/ guide is remarkably helpful for beginners.
Re: The Zen of Weight Lifting
#10I would like to know how to start strength training at home - to counteract sitting at a computer (strengthen the core, etc) and to trade some fat for muscle, becoming lean. any recommendations? EDIT: thank you for the overwhelming response
I'm a nerd/coder who used to sit all day too. It depends on your current level of fitness (muscles, tendon/ligament strength, body fat %). Feel free to ask me any questions.
The way to trade fat for muscle is to continually stress your muscles (by increasing the weight you can lift), and getting enough sleep (which I am bad at). Also, don't each too much (especially sugars).
+ Beginners: do air squats (multiple sets and repetitions) and static squats / wall sits (for as long as is comfortable. rest 90 seconds and repeat). Once you are stronger, do the same while holding a gallon of water.
+ Making Progress?: The above + yoga moves targeted at strength. Try out planks and wall hand stands. Single leg split squats (your back leg on your sofa).
+ Feeling Strong?: All of the above + adjustable kettlebells (let me know if you need recs) + gymnastic rings (you can attach the straps to a high place at a public park, or drill some hooks into your ceiling, or buy a doorway mount). Check out the bodyweightfitness community on reddit.
+ Advanced: This takes up space and costs a decent amount of $, but you'll need to build a home weightlifting gym with a barbell, olympic weight plates, and a squat stand / pullup bar / flat bench. Check out the homegym community on reddit.