Exercise Question Building Definition

**Jake** · April 16, 2005, 01:12 PM

If you don't like gyms than don't bother you'll just waste the money on a membership, hate it, and end up not going. I'd recommend free weights if you want definition. You can get yourself for a very low price a set of dumbbell handles and than some weight plates, they are adjustable so as you decide to use more weight you just add them onto the sides.

**not2late** · April 16, 2005, 01:15 PM

I use free weights and I do strengthening exercises on a body/balance/stability/Swiss ball.

"Stability ball workout for dummies" is a good video. It goes through the basics like choosing the appropriate ball height, how to sit on the ball, etc.
The exercise segment is about 40 minutes long. It's a total body workout: warm up/cool down, arms, shoulders, chest, abs, back, butt and thighs. It shows you the basic exercises with modifications to make them easier (for beginners) and harder (for the more advanced).

Editing to add...

I bought my ball for less than $20 at Walmart. You can also buy balls at Marshalls, Ross, TJ Max, etc. for $20 or less too.

I bought my ball because I have difficulty doing sit-ups/crunches when I'm on the ground---my lower back needs a bit more support. The ball gives me that back support. It's great.

**Peterlock** · April 16, 2005, 02:47 PM

Thanks you guys, I appreciate it.

Megs the balance balls sound fun, I just don't know if they make one that won't explode when I sit on it. :yikes

64 oz maybe a bench and a set of weights is a good way to go - Im looking at the Total Gym as well so who knows, but you're right about the gym I would spend most of my time thinking of excuses not to go

Peter

ha

**ttdriver** · April 16, 2005, 03:52 PM

Hi Peter! :wave

Let me say first, that you and I must share the same brain .. I love your posts and ALWAYS AGREE with everything you say! You give fantastic advice!

I also would encourage you to get an exercise ball and free weights. I use both on my off-days when I'm not out pounding the pavement with my running and they've worked wonders in helping me define my upper body and abs.

You're doing great!

Betty

**Jake** · April 16, 2005, 04:47 PM

Depending on how much you want to invest into equipment you could really do alot. I was thinking earlier about what would be good for you and I think you could benefit from a smith machine. They are altmost, altmost as good as free weights being only a few differences. With free weight you are using more muscles to support the weight, the stabilizers. With the smith machine the exercises are more isolated to certain muscles but very effective. You will get definition and actually start to build some serious muscle with a good routine.

Basically the smith machine has a bar where you can add weight plates to it and do a variety of exercises anything from squats, to bench press, upright rows etc. Most of them also include a lat pulldown station, a preacher curl bench, and a leg station. The best thing about the smith machine is the safety aspect.

If you do not have a spotter and are using heavy free weight it can get pretty dangerous, at least with the smith machine you can't really "drop" the weights on yourself if there was a problem. Prices range anywhere from 200$-1000$ i've seen them for 250$ and thats alot of equipment for such a little price, around my area (I'm in Connecticut too) thats less than a gym membership. You can find one in Sears at the lower end of the prices, and if you have a Walmart near you, they carry "Golds Gym" plates for anywhere from 5$-25$ depending on the size of the plate from 5 pounds to 45 pounds.

**not2late** · April 16, 2005, 06:00 PM

Peter, the balls can hold at least 300 pounds. The best explosion prevention is to make sure you don't have anything sharp lying in it's vicinity, like sewing needles, staples, etc. I was worried my cat, Hairy, would dig his claws into it, but he pretty much ignores the ball.

It does wonders for my occasional lower back pain too. I'm able to give my lower back muscles a good stretch with it. Oh yeah, and it makes a nice footrest when I'm vegging on my couch.

**2big4mysize** · April 17, 2005, 09:55 AM

They actually make balls with written warentees not to bust and they can hold weights even higher then the 300 pounds if you do a serch on a fitness ball sit.

one of the gert things about the ball is you can just sit on it and balance while you are using your computer for a free workout after you have done your workout. And while you are waiting for the page to load you can do a few crunches too, just don't try squats on the ball sitting at the computer

But for definition of muscle groups you are going to have to do some resistance work to develop them more. Free weights would be your best bet. and a weight bench. you could roll out of beed do your workout shower and eat getting maximun fat burning from your workout too/ You will still need to lose the fat to "sculpt" your body but you will definitly begine to see areas rising up where the musxle groups are in a few weeks.

If you need help pickingout your exercises when you get your weights there is a topic posted in here about actual testing of muscles while weights were being lifted by different lifting techniques that tells which one is best ofr each muscle group.

Since you are on the 3 mile WATPs tape you should have good enough cardio to handle a weigths workout Peter but for anybody else get your cardio in a good range before you stress your heart with weights.

Happy low carbing.

**Peterlock** · April 17, 2005, 10:18 AM

Many Thanks to all of you!

I think I'm definitely sold on free weights and years ago long before I got this heavy I enjoyed lifting and think I would again. I know I won't see definition until I can finally get rid of this fat.

The WATP program is great and it got me moving again I alternate between the four and three mile but it has its limitations (what doesn't?) All I know is if you had told me a month ago that I would be walking three miles a day and looking to do more exercise I would have told you to lay down and put a cold cloth on your head..go figure?

Atkins is amazing ~ as are all of you

Peter

ha

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