joggng and barbell lifting tips ?

positivenote

Once again ive started a routine to try and get fit. Im walking for a half hour 3 times a week and lifting a barbell weighing only 20kgs on the alternate days (3 X 15 times of your standard lift of a barbell). Ive been doing this for 2 weeks but when i try and jog during my walk i dont last and get sore joints and out of breath real easy. I know im over weight (5' 9 and 14stone) but will this routine help me achieve my goal of losing the weight off my stomach, a bit, and getting more upper body strength?
I have started cutting out bread from my diet and i generally dont eat fatty foods or drink minerals....
anyway all tips will be taken on board and appreciated.
THanks in advance

ronbyrne2005

positivenote wrote: »

Once again ive started a routine to try and get fit. Im walking for a half hour 3 times a week and lifting a barbell weighing only 20kgs on the alternate days (3 X 15 times of your standard lift of a barbell). Ive been doing this for 2 weeks but when i try and jog during my walk i dont last and get sore joints and out of breath real easy. I know im over weight (5' 9 and 14stone) but will this routine help me achieve my goal of losing the weight off my stomach, a bit, and getting more upper body strength?
I have started cutting out bread from my diet and i generally dont eat fatty foods or drink minerals....
anyway all tips will be taken on board and appreciated.
THanks in advance

What do you mean by "standard lift of a barbell"? I assume you mean bench pressing?
You can't do exercises to loose weight of specific parts of your body , you lose it from all over at different rates depending on genetics.
I would recommend you go to a gym ( like a council one where you pay per attendence) or get a few sessions with a personal trainer(around 50euro per session) in order to make sure you are trainning properly and dont do any injury to youself.
If you are'nt able for the jogging yet then do other cardio exercises like biking, swimming etc and maintain walking and increase speed of walking and distance of walk.
Weight training combined with cardio is the best way to lose body fat and gain lean muscle/strength so you are on right track but give it time etc. Also you can eat wholegrain breads and healthy fats such as olive oil, oilly fish, omega 3s etc.

Colm_OReilly

What's the standard lift?

Try

www.simplefit.org
http://www.crossfit.com/journal/2006/10/beginners_workout_may_03_cfj_1.html
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

For the second two links you'd need to purchase some weights - probably around €200 for an Olympic Set from irish-lifting.com that will last.

For the first all you need is a chin up bar, and Argos stock these for about €20.

If you've any other questions please feel free to ask,

Oh, and best of luck,
Col

rubadub

Colm_OReilly wrote: »

What's the standard lift?

I have NO doubt it is your favourite exercise Colm, the bicep curl!;)

positivenote- there are lots of exercises you can do with the barbell,
check out www.exrx.net

You can do front squats, deadlifts, military presses, bent over rows. A chinning bar is great as recommended, though at 14stone and only starting you probably will not be able to do any at all yet. Most recommend not bothering with the bicep curls, once you get chinning and doing other exercises they get worked enough, no harm doing them now if all you have is 20kg. Stick to 3 sets of 8-12 repetitions with 1-2minute breaks between them for maximum muscle growth (and maximum fat loss). If you can easily do 15 bicep curls try lifting the bar with an overhand grip, this makes it harder and works your forearms more. Get some pushups in too, check out www.simplefit.org

are the plates solid cast iron? or plastic/cement ones? is the bar hollow?

A hollow bar is not rated to take much, though I have had 80kg on my hollow ez-curl with no problems.

The olympic bar sets are €250 on irishlifting and take up a fair bit of room due to it being a long bar. Also you get no dumbells, and olympic dumbells cost more If you are serious about lifting I would recommend it, otherwise you can get a standard set. Olympic sets have 2" holes in the plates, standard have 1" holes, the olympic bars & dumbells have rotating sections where you load the plates onto.

www.Irish-lifting.com did have a great standard set, it is no longer on the site though, so I would recommend this next http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=30001&partNumber=3008250

If your bar is solid you might consider just getting more plates for it, argos do them cheap but I would recommend getting 2x20kg standard plates from irishlifting http://irish-lifting.com/product_info_equipment.php?cPath=1_15&products_id=243
These are good quality and raise the bar up higher than argos 10kg plates, so you can do deadlifts. You can also use the plates as weights themselves as they have handles formed on them


If the bar is solid you might want to get the argos dumbbell set (with no barbell) this is cost effective since spare dumbbells cost a bit and you get more plates with the set, albeit small light ones.

I cannot recommend lifting enough for losing fat, but you have to do it properly, with good form. You might consider going to a gym, even join for a month to one recommended by people here, they will teach you to lift correctly.

positivenote

hi guys,
thanks for the info so far... the standard lift i was refering to was one where i am standing wth the barbell in my hands and with my elbows by my side i lift it towards my chest. I think it is that easy-curl refered to. The weights are sand/cement filled plastic coated and the bar is hollow. Regarding the weight loss as i say im eager to lose it from my stomack as i have a classic carb induced big midrift whereas the rest of my body aint to big.
should i try a diet or something before i start trying to jog and lift to get fit and build up muscle?
Sorry if these are basic Q's but once again any tips would be geat.... oh and personal trainers and gyms are not a possibility.
Thanks

BossArky

You would be better off lying on the floor (if you fit under comfortably) with the bar across your chest, pushing up.

Include deadlifts, shoulder presses, bent over rows, barbell lunges in there too. Have a quick look on youtube or google for demos.