Exercise and weight loss advice thread

Yeah alcohol tolerance is scary. I cut right down during the pandemic as I was counting calories and never really started again, which is good, but now I can barely hold two pints without making a fool of myself

Anyway what are people's best tips for a lapsed weightlifter who is really, really struggling with motivation. I've had about two months off and just thinking about doing a session is bleh

I often don't want to go, but once you get going, it's fine. And after the endorphins kick in- it's great!

The worst thing is the gym used to be my 'me time' now two of the days I go, our urchin wants to come along too. He does his own thing and doesn't disturb me much during my workout, but still.

Soon enough he'll be old enough that even the pub won't be a refuge...

Try it. If you like it then it's good. If you're coming from a detrained position then basically any workouts will provide a novel stimulus.
Loading will likely be your problem. 12kg might be fine for lateral raises but they won't do shit for squats, especially as progressive overload is needed.

Mechanical tension is the primary driver for muscle growth (https://themusclephd.com/time-under-tension-2/), and this is where the lack of loading will hurt depending on what you need for effective reps. There are ways you can adapt for submaximal loads - decreasing tempo or adding volume for increased TUT, but both will increase fatigue and require more recovery. As you said: make sure food is good and you get good sleep, both really help.

You can do a lot in 4 months but for big changes you need to push hard and you'll be limited by lack of equipment without gym access. All that said, just do the thing. Figure out any problems as you find them.

This is a great beginner workout for dumbbells:

www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Definitely take rest days. Don't overdo it, as you'll injure yourself, have poor form or both.

Don’t listen to Dougs, just power through. Pain soon becomes numbness, then you can go even harder 💪

Not really. Low reps generally have a greater strength stimulus, 8+ are the hypertrophy ranges. Lower weights at higher ranges will also give you more experience to perfect technique with lower risk of injury.

Generally just follow the routines as prescribed until you know enough about your capabilities and movement patterns to adapt them.

100% what Derbs says.

I'd learn the patterns and the forms - getting the actual exercise correct is really important - before you start worrying about massive heavy weights. Overlifting with bad form is a sure road to muscle injuries and worse.

Do the Frankoman 3 days a week and you won't soon enough.

I warn you now, you'll be sore on the rest days. But it'll be worth it.

It's worth clicking the links on each exercise, btw - they have videos of how to do the form etc and it's really helpful. When you get it right, you can feel it in the muscle groups targeted.

Aye, everyone starts low. You'll be throwing heavy shit about in no time.

This is why I'm trying to do it at home. No excuses when the equipment is right there in front of me. 

I imagine (hope) I'll outgrow it but I figure to get into the habit of it all, it's the best thing for me. 

You can do almost everything on there with only dumbbells and no other equipment - bench presses on the floor, for example.

Bench is best though. You can't get the full range of motion in the floor, the weights are nowhere near your chest. I tried that over lockdown when I couldn't get to the gym- my attempt to order for a gym bench was cancelled by amazon in the great gym equipment sales boom of 2020!