CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Weight Training for a "Dummy"

I want to start a weight training program, and have been watching exercise shows on FIT tv. The in-shape gals look like they are using pretty light weights. Are they doing that just to look good on tv, or should women use light weights when doing strength training?

Also what is considered strength training. I try to walk on the treadmill every morning, and I like to use 3 lb hand weights. Does that constitute strenght training (I do curls, presses, tricep kick-backs, etc...)?

Sorry about the dumb question, but I just don't know what weight is a good weight to start off with, and if there's a weight limit to where you begin bulking rather than just strengthening and toning. Any help you can provided is so greatly appreciated.


Thu. Feb 16, 2:26pm

Add comment  
You should use weights that challenge your body. So, if you can complete 3 sets of 12 reps with a 5lb weight with relative ease then next time you should mix it up by increasing the reps or the sets or the weight. Using the same 3lbs weights over and over is doing very little to help you sculpt your muscles.

What you are doing on the treadmill does not equal strength training. It may help you burn a few extra calories but overall I wouldn't recommend it. I think it will be more effective for you to focus on cardio when doing cardio and weights when doing weights.

It will be almost impossible for you to bulk up. There is no weight that will automatically make that happen to you. The correct weight to start with is the weight that challenges your muscles. You'll have to judge that for yourself.

Good for you for being interested in strength training!! It's so important. If something doesn't make sense please ask again and I'll try to explain further.

Thursday, February 16, 2006, 3:29 PM

Add comment
OK then, I was just watching Fit TV, where they were alternating cardio (step aerobics) with lunges and arm exercises using free weights (it looked like 5 lb ddumbells). That is considered strength training right...and you should do that on alternates days - not everyday, right?

Thursday, February 16, 2006, 6:16 PM

Add comment
You can strength train daily- just never the same parts. Don't do upper body twice in a row, don't do abs twice in a row, don't do lower body twice in a row. Strength training in between cardio, also known as circuit training can work, as the cardio is meant to tire the muscles you're going to work. The whole purpose of strength training is to exhaust/ tear your muscles so they repair themselves building mass (hence why muscular guys can be referred to as "ripped"). You can do this by circuit training, or simply doing the multiple sets with a set amount of reps. The point is it shouldn't be easy to do the movements, but it shouldn't be painful or hard. And you will need different weights- odds are you can bicep curl more than you can lateral raise. (I can curl 12lbs easy, still using 5lb weights for lat raises) If possible, do it in front of a mirror, because I cannot emphasise enough how important proper form is.

Thursday, February 16, 2006, 8:22 PM

Add comment
I would also add that if you are doing aerobics or walking with weights in hand, stick to lighter weights (not more than 3 pounds) so you don't stress your joints. Swinging them around quickly to keep up with movements could be hard on your elbows and shoulders.

I have been doing The Firm videos for about eight months and use weights ranging from 8 pounds for shoulders to 20 pounds each side for squats. All the muscle you build burns calories all day long, so I am not even close to bulky (115 pounds). Think of Linda Hamilton in Terminator 2 doing those pull ups - awesome shoulders!!



Friday, February 17, 2006, 9:59 AM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can learn more and download the 26 page PDF that outlines the system.

The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!