Strength Training/ Muscle Building???

[goin2befit]

Okay, really need some help please!!!

I know that the more muscle you have the more fat/calorie your body burns at resting pace... being my size and having some pains in the back and foot, I am trying to evaluate what is best and what will get me in shape and help the most with the excess skin.

For Cardio I have my exercise bike and I have Walk away the Pound dvd's... so I feel fine there...

Now I also have Power 90 (Cardi~ to strenuous right now and Strength~should be okay to do.)

And I have a Strength training with a band from Leslie Sansome as well...

I am also looking at Winsor Pilates, Callanetics, and the Firm... but not sure about the workout parts...

My questions are as follows:

1)Is strength training going to build my muscles enough to burn more fat or do I have to go to the gym and do the circuit machines or big free weights?

2)Also, with the DVD's I have How often do I need to do them, each day, every other day, every 3 days, ect.

My main goal is to help aid in the weight loss process, get tone to my skin, and build my body to be flexible and strong...

Hope I made sense so you all can help me.

~Amanda

[liv]

Re: Strength Training/ Muscle Building???

I am no expert but I thought I would post anyway and let you know that I think it is great that you have decided to think about this.
My opinion is that what you have decided to do is fine. It will help. The important thing to do is to get started and to find something that you like. Those CD you mention are tough (firm and P60) and sticking to them will help you build up.

As for how often. I always give my muscels rest day. So if I do something for chest one day, I make sure I rest it the next. If you are working with tapes I would follow the recommondations on them. But most of all don't do too much too fast. All that is going to do is make you burn out. Just ease into it.

I started lifting with a couple of peach cans. I loved it. Just 10 minutes of easy lifting every other day and then I got hooked.

Here is what I did. It is on utube. I love it still
10 minutes pilates sculpting

Callanetics and Pilates are great. But don't overwhelm yourself. There are many different things you can do. The important thing is to find something that you will do so that you stick with it. Building up strength and muscles take lots of time

You do not have to go the gym if you rather not. But one day you may want to. The gym machines are not actually the best thing for strength but they are great if you have certain sore spots (like your back) as they really help you lift or push with good form.

[chinadoll]

Re: Strength Training/ Muscle Building???

Everything helps. Start with what you can handle now and work up to other things. Your body responds better when you change your workouts every couple months anyway, so you can always do free weights or other activities later. Here's a couple free and VERY effective strength exercises to do at home:

push ups--I do them with bent knees (at the moment) and my trainer says they are almost the perfect exercise because they give you a great upper body workout and also help strengthen your core. Try to add one to your set(s) each day until you are strong enough to do them with straight legs.

wall sit - put your back against the wall and slide down until your thighs are at a 90 degree angle to the wall and your calves are 90 degrees to your knees. Then hold it as long as you can.

step up and press - get near a staircase and step up with one foot then the other and then take a dumbbell (the heaviest you can manage without a problem) and press your arm straight up in the air. repeat and then add one each day

bicycles - lie on your back, pull your tummy in and touch your elbow to your opposite knee as you raise the knee to your chest.

air squats (or dumbbell squats) Try these first without dumbbells. Start with arms at sides. Raise them forward as you squat down, making sure you stick your butt back and keep your knees from extending over your toes. Come back up. Repeat 15-20 times. Add one each day.


THESE ARE FREE, NEED NO EXPENSIVE EQUIPMENT AND YOU CAN DO THEM DURING COMMERCIAL BREAKS WHEN YOU ARE WATCHING TV AT NIGHT. THEY ARE ALL GREAT STRENGTHENING MOVES.

[chinadoll]

Re: Strength Training/ Muscle Building???

Going, if you are just starting, the two you have are tough and may overwhelm. Many of my friends started with Walking off the Pounds by Lesli Sansone, or Callanetics (they adore this although I have never tried it). With your beginning weight, you may wish to do as Liv says and not overwhelm or injure yourself. Work up to the hard DVDs or the stuff I suggested over time (sorry I didn't see where you are starting from when I posted but figured if your were doing Power90 you must be pretty fit).

Curves for women is a gym option that is an easy start and woman friendly since no men are allowed. Start easy and work up after two months to something more challenging.

Pilates is challenging and terrific but I find that my belly gets in the way of my performing some of the moves. That can be frustrating and can cause injury since you can't hold the correct posture with your stomach in the way.

When I started I used videos by Charlene Prickett. If you are not in good condition, her low impact workouts are challenging enough to get you sweating and toning but not so challenging that you give up. These are old, but still available and were about all I could manage when I was up around 300 pounds. They gave me a good solid start though, so I still would recommend them.

The best exercise is one you can stick with and do 4-5 times a week so whatever you choose, make sure it works for you!