Where to start

[slarkin]

Hello I was wondering if anyone could tell me when is it a good idea to start weight training. I heard that weight training can help you lose weight. I also want to tone while losing the weight. Anyone have advice on this? thanks.

Shelli

[Lyssie]

Re: Where to start

You mean what kind of exercises? What kind of schedule? Since the weights will obviously vary from person to person I'm assuming you don't mean that.... I go with the standard pyramid structure and do 4 sets of each exercise, with my max weight giving me 12 reps, if I do more than 12, I typically move up in the weight the next time I do the exercise. I started by doing 3 sets for the first month until my body started adjusting. For example, if my first set is 15lbs, then do 12 reps to warm up, second set would be like, 20lbs, as many reps as I can do, third set would be 25, as many reps as I can do, fourth set is back to 15lbs, as many reps as I can do.

I work off a three day rotation like this:

Day 1 - Chest and Back:
Abs - 4 sets of 50 crunches (either straight or oblique switching days), 4 sets of 25 hanging leg raises
Flat Bench Press
Incline Bench Press
Open Fly
Closed Row (leaning over a bench)
Dumbbell Pullovers
Lateral Pulldown

Day 2 - Shoulders and Arms
Abs (same as day 1)
Shrugs
Lateral Raises
Military Press
Dumbbell Curls
Preacher Curls
Straight Bar *or* Incline Curls
Skull Crushers
Rope Pull
Kickbacks *or* Dips

Day 3 - Legs
Abs (same as before)
Seated Calf Raise
Donkey Calves *or* Standing Calf Raise
Squats
Lunges
Hamstring Extension
Quadriceps (on the machine)

I don't know if this helps or not. I kinda just jumped in with both feet when I started and that was the end of it.

[slarkin]

Re: Where to start

Thank you that is what I needed. I just didn't know when the best time to start weight training, after I start losing or now. I just want to get going on it. I love working out now. I have lost 2 po. this week so far. Thank you for your help.