20 year old looking to start weight training.

[laura_mc]

Hi, my name is Laura and I'm nearly 20 years old. I'm looking to train to help transform myself as well as improve my performance with the sport I am involved in.

I'm 5''11 and weigh roughly 10 1/2st to 11st. I used to weight train, but never had a proper plan nor did I have any real advice or guidelines to follow, so really speaking just used to lift weights with no real effect.

I'm looking to hopefully find some advice on how to start properly with body building? Such as help with training, nutrition, suppliments, etc. for a complete beginner, as I don't know where to start for Day 1 to be honest.

I hope you can all give me some good tips,

cheers!

Also, pelase feel free to add me on MSN if you have any advice (genuine adds, please)

Laura.

[Eileen]

Hi, welcome to the board.

Get your diet right. Six small meals a day, each with a quality protein, a healthy fat and a green vegetable. Cut out all sugar and transfats, and drastically reduce all processed and simple carbs and processed food in general.

Take a whey and glucose (only exception) shake after lifting. Drink plenty of water, get enough sleep, turn off the tv, try not to sit down more than necessary.

Base your workout on compound lifts using free weights. Squats, deadlifts, bench press, lunges, stiffleg deadlift, barbell row, pull-ups, dips, shoulder press, barbell curls, etc should be the core of your programme. The shiny machines, particularly the ones for inner thighs, are a waste of your time and effort.

Do cardio, but either after lifting or on your non-lifting days. Alternative steady state cardio and HIIT, high intensity interval training.