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How do I start weight training?

unknown

i do cardio but constantly hear you should do weight training to lose weight. Where do I start? What do I do machines or free weights?

Kommentare

unknown

Start by finding a program you can handle. New rules of lifting for women, Stronglifts, or Strong Curves are great beginning programs. Then follow the program.

**It may be beneficial to sign up with a trainer once you know what program you want to follow so he/she can walk you through proper form on the moves. You don't want to risk an injury by lifting with improper form.

unknown

Start light with weights you can handle. Consider starting on machines as opposed to free weights - less chance of injury. Keep track of your progress and set weekly goals for yourself. I've included an example routine below if you're interested:

Day A
Leg Press: 2 sets of 10 reps, rest 60 seconds
Chest Press: 2 sets of 10 reps, rest 60 seconds
Horizontal Row: 2 sets of 10 reps, rest 60 seconds
Lat Pull-down: 2 sets of 10 reps, rest 60 seconds
Shoulder Press: 2 sets of 10 reps, rest 60 seconds
Standing Calf Raise: 2 sets of 15 reps, rest 60 seconds
Seated Crunch: 2 sets of 15 reps, rest 60 seconds

Day B
Leg Extension: 2 sets of 15 reps, rest 45 seconds
Hamstring Curl: 2 sets of 15 reps, rest 45 seconds
Chest Press: 2 sets of 12 reps, rest 45 seconds
Horizontal Cable Row: 2 sets of 12 reps, rest 45 seconds
Machine Assisted Pull-up: 2 sets of 10 reps, rest 45 seconds
Bicep Curl: 2 sets of 15 reps, rest 45 seconds
Triceps Press-down: 2 sets of 15 reps, rest 45 seconds

Day C
Leg Press: 2 sets of 10 reps, rest 60 seconds
Chest Press: 2 sets of 10 reps, rest 60 seconds
Horizontal Row: 2 sets of 10 reps, rest 60 seconds
Lat Pull-down: 2 sets of 10 reps, rest 60 seconds
Shoulder Press: 2 sets of 10 reps, rest 60 seconds
Decline Sit-up: 2 sets of 15 reps, rest 60 seconds

These are all machine based exercises that should help ease you into things. Remember that form and intensity are two of your biggest factors in the gym. Always warm up and stretch your muscles first. If you have any questions let me know. Good luck.

unknown

1 rep at a time

unknown

Free weights are intimidating but are much better for you for certain exercises. Hire a trainer if you really need to. Try to get in at least 3 days a week. If you start a routine on your own should include some variety of pushing, pulling, and lower body work.

unknown

I can't really afford a trainer they are so expensive these days. Thanks for the info.

unknown

Thanks Mostly Dick Weight I will try this.

unknown

Michael that should work. Thanks!

unknown

Thank you Xcalygirl.

unknown

dhotgirlgenie schrieb: »

Thanks Mostly Dick Weight I will try this.

Please don’t. It has no basis in exercise science and won’t give you the results you deserve.

Buy the book “New Rules of Lifting for Women” or go to stronglifts.com. These are good, compound movement programs for beginners to intermediate lifters. The basics are to lift heavy, full body, and get results.

unknown

Thanks Allan I will check this out.

unknown

dhotgirlgenie schrieb: »

i do cardio but constantly hear you should do weight training to lose weight. Where do I start? What do I do machines or free weights?

I'm in the same place. But today I bought a 10 pound kettle bell, a 10 pound toner ball, a 5 pound bar bell, a Magic Circle and a mat. All of them had exercise charts or downloads and tomorrow I start.

I've heard that it is better to lift heavy than light but these are about the heaviest they are right now for me. I have CHF and have been told to not lift more than 15 pounds. I too cannot afford the money right now so....here I go. Let's see what happens so I can get rid of this "skinny fat". OH! and please maybe someone can give me a plan so I can get some help on reps, etc. The only thing I have done exercise way is walking and golf since I HATE exercise.