Resistance training

[Analog6]

When should I start and what should I do?

I have lost 22 kgs and have 29 to go. I started at the gym 8 weeks ago now. To begin it took me 28mins to do 2 kms on treadmill, no inlcine (now 22mins, step 2 incline); 10 mins to do 1.2 kms on bike, level 1 (now 3.1 kms, level 5) and I have started the rowing machine lat week - up to 600m in 5 minutes. I only have 45 mins a day to do it in, but I have a DVD on doing weights at home using bottles of water and stuff.

I particularly want to firm up my upper arms and to have a defined waist when I have lost the weight.

[iyamamaschke]

Re: Resistance training

So you have Bottles of water to do weights with and you have a GYm membership. You can easily fit a workout in in 45 minutes.

Here is a Wonderful sight to help you get the form and stuff right and also has specific exercises for specific areas. I would do a total body workout cause when youu do that you sculpt the entire body not just parts and the body works together as a whole so you wanna do it all if you can.

Here is the sight if you need any help as all please PM me I am happy to help in any way I can. I would recommend if you are gunna do this at home get an exercise ball and even some dumbells from say Walmart they are cheap there I would start with 5 lbs weights. Give them a lift right there in the store to see what feels good for you.

http://www.bodyforlife.com/exercise/animations.asp

[iyamamaschke]

Re: Resistance training

Oh I just wanted to Say you Are doing sooo AWESOME. (((HUGS)))

[Analog6]

Re: Resistance training

Thanks for that. I ad looked with interest at the Body for Life site, I like those little diagrams showing you how to do it and what you are working. I have a fitball (to sit on) - I was frightened to use it before because it said the weight limit was 120kgs. I had visions of myself sitting on it and the ball exploding!

I will go to K-Mart or Rebel Sport (next door to the gym, the canny sods!) and get some dumbbells and a fitball. What size/weight for these to start out?

[2big4mysize]

Re: Resistance training

great job on your improvements. Isn't it amazing how fast our endurance picks up when we just keep doing it.
the BFL plan is great.
there is a chart here in the exercise forum that tells what muscles are worked by what exercise with eweightlifting. it will help you decide what to pick.

I love my fitness ball. i sit on it while typing on thecomputer for some free exercise time.

as far as the weights get some you can adjust upwards and them buy the set that the lightest setting is the one you can currently use. that way you don't have to go back and get new ones in a few weeks.

with your gym membership could you get a workout set up for you? I know at my gym that is part of our membership perks 3 times a yr. go use their weights and see what is comfortable for you now.

[iyamamaschke]

Re: Resistance training

You can usually buy the weights in sets up to 50 pounds with the dumbell handels so you can adjust the weights. Keep an eye open for the quick click weights I have a set and MAN I love them, when you start to really need to adjust the weight quickly they are a dream. SO those are definately worth investing in. Mine are to 25 pounds and more then enough weight for what I do with them. They start at 5 pounds and go up from there. They may have them at Walmart I got mine at Superstore in Alberta I think I spent 50 dollars on a set of 2 and worth every single penny.

I think that most balls at the weight you are now should be all right. If you are worried you can go to a sports store and buy one but man they are expensive. I really don't think it will blow up on you. HE HE. I have had the one I had from Walmart very cheap 8 bucks since I started and I was almost 300 pounds so you should be ok. You probably won't be bouncingon it so using it as a bench should be all right.

If you are interested we are starting a Body For Life Challenge on the 1st of Jan if you feel up to it we would love to have you.

Sarah

[Analog6]

Re: Resistance training

Well, I have bitten the bullet and signed up with the gym's personal trainer for 12 weeks. I see him every Saturday (starting 14 January) and he will oversee me to start and give me a program to follow, adjusting it every 4 weeks. I figure that after the 12 weeks I should know what I'm doing. And mu initial post had a mistake in it, I have 46kg to go to my goal. I'm paying for this gym until end of November 2006 so I might as well make use of the facilites!

[2big4mysize]

Re: Resistance training

good for you and remember they can talk til thay are blue in the face about eating just pay attention when he is explaining the exercises and techniques.
Happy low carbing.

[Analog6]

Re: Resistance training

OK. I started with the PT on Sat 21st January (we are a day ahead of USA). It went well. He has me doing 2 x 12 chest press with the machine set at 2, then last week (28th) up to 3. Now I'm not sure if these are kgs or what, but it was hard! Then 2 x 12 leg press, weight 7, stayed the same for week 2. Then 2 x 12 lat pull down, weight at 4, stayed same week 2.
Then I do 2 x 20 ball crunches, and 2 x 20 bicycle kicks (lay prone on back, knees to chest, and extend each leg in turn). These were the hardest of all, initially it was 4 x 10! My abdominal muscles were SCREAMING for mercy. They want me to go back to being a couch potato, I'm sure!
I do this routine Saturday, Tuesday and Thursday. My warm up is 20 mins on the fluid rower (he said 10 would do but I like to keep it up to 20). I have the resistance set at 16 so I keep a steady 23-25 stokes per minute, doing about 2.5 kms. On Mon, Wed, Fri I do the rower and either treadmill (2 kms in 21 mins) or the exercise bike (until I'm gasping, haven't got to 20 mins yet!).
I'm so glad I made the investment, his advice is invaluable. He is very strong on technique, and has told me if I get tired, only do 10 on the second repeat rather than doing it wrong. And watching some of the guys at the gym, they seem to have no idea. One man on the lat pull down this morning was leaning right back as he pulled it down and pulling it right down into his lap! Even the little pictures on the machine show the stick figure pulling down only to nose level!
I will measure myself again at the end of the 6 week exercise challenge (#24) and see how it is going.

[kkat55]

Re: Resistance training

It will be interesting to hear about your new adventure at the gym and with the PT.

Best wishes and I hope you enjoy the time!