Two Questions

[DarkEyes16]

First, does anyone know a trainer I could contact around the Philadelphia area or one that will write up a strength training plan for me? Like what exercises to do, how much weight, how many reps, week to week?

The last time I lost weight, strength training really worked for me, but I also had a great trainer and one that I felt very comfortable with, he gave me a lot of nutritional advice and I could ask him almost anything. I'm having a hard time finding someone that I feel comfortable with again.

Also, after reading the stickies and a lot of threads in these forums, everyone seems to be saying the lower your weight goes the more you have to cut calories. However, last time when I was at a lower weight I got to increase my calories and still continued to lose weight at the same pace. Why is that?

And as a side note, for some reason as soon as I start strength training and eating healthier I tend to gain weight immediately, does this happen to anyone else? I know that I gain muscle, or whatever pretty easily. It becomes a little frustrating though, cause you're doing the right things or at least you think so, you know eating egg whites, tuna, drinking water and lifting weights and doing cardio and rather than losing weight first, I tend to put it on.

 

[jeffisbig]

Gaining weight from muscle isn't a bad thing. You won't be able to keep it up while in caloric deficit, so enjoy it while it happens. Muscle is denser than fat. So it takes up less room for the same weight. If you lose fat and gain muscle you will have better definition and look better. Don't worry so much over the weight gain if you are doing things right.

This post http://weight-loss.fitness.com/weight-loss-through-exercise/14264-basic-lifts.html#post296403 has a great starting program. It will last you 6 months to a year. Easy. Pick up Mark Rippetoe’s starting strength and practical programming.

Reading and looking at pictures is good, but if I didn't have someone helping me I never would've gotten the forms down. If you can find a trainer who is able to show you proper form on free weights, go for it. Try to get a good recommendation. There are two guys at my gym who seem pretty competant. I don't know from first hand experience, but if you really are interested I could inquire for you. Its out in Jenkintown and the monthly fee is pretty high (52 student, 62 regular I think.) So that coupled with personal training sessions could get very expensive. Its a five minute walk from the noble R3 stop.

 

[Steve]

First, does anyone know a trainer I could contact around the Philadelphia area or one that will write up a strength training plan for me? Like what exercises to do, how much weight, how many reps, week to week?

I am a trainer in the Philadelphia region. I suppose you would say the extended region. My partner is a trainer closer to the city... Hatfield to be exact.

Why do you feel you need a trainer? Have you read the stickies?

The last time I lost weight, strength training really worked for me, but I also had a great trainer and one that I felt very comfortable with, he gave me a lot of nutritional advice and I could ask him almost anything. I'm having a hard time finding someone that I feel comfortable with again.

Solid trainers are hard to come by, that's for damn sure.

Also, after reading the stickies and a lot of threads in these forums, everyone seems to be saying the lower your weight goes the more you have to cut calories.

Can you point me to exactly what you are referring to?

I mean, if you were 300 lbs and now you're 200 lbs, obvioulsy your caloric requirement is going to be much lower since you don't have to maintain and move around as much tissue.

Make sense?

However, last time when I was at a lower weight I got to increase my calories and still continued to lose weight at the same pace. Why is that?

Completely depends on your starting point.

If you were undereating before and had a depressed metabolism, bumping up caloric intake could help in a big way.

There's really no blanket advice.

And as a side note, for some reason as soon as I start strength training and eating healthier I tend to gain weight immediately, does this happen to anyone else? I know that I gain muscle, or whatever pretty easily. It becomes a little frustrating though, cause you're doing the right things or at least you think so, you know eating egg whites, tuna, drinking water and lifting weights and doing cardio and rather than losing weight first, I tend to put it on.

I would stop worrying about weight and start worrying about fat.