weight training

R

redjess

New member
I see lots of talk here of making sure weights are part of a exercise program so, I am adding some weights into my workout schedule however, am totally clueless as to what to add. I am planning on adding weights everyother day example day 1 - 1 hour eliptical, day 2 1/2 hour eliptical 1/2 hour weights and alternating as such 6 days then 1 day off.....
--- the gym I go to has a ton of different weight machines that I believe work out about every muscle possible as well as free weights.... I am at a loss as to how long a weight workout should last and how many reps/sets of each I should be doing
any help is appreciated.
 
I think at first try incorporating weights into your elliptical machine workout...small ones like 2lbs then work up to 5lbs and so on. Just hold them while you are running/etc and it will get you used to weights. Weight lifting can be done very gradually if you are just doing it to maintain good health...later on begin adding exercises with weights using low amount of sets and reps at the beggining...
 
I love weight lifting, it's very relaxing (for me).

I would suggest doing free weights, because the 'machines' and stuff with cords just give you a false sense of weight (or something like that.)

I don't go to a gym (we have Gold's home gym in our garage), so I don't know what to really say about their equipment. Maybe hire a personal trainer for the first few days, so he/she can show you how to use the equipment.
 
the gym you belong to should show you how to use the machines and give you a program to start with. If not it might be worth it to hire the trainer for a couple of hours just to get you going. I work with weights 3-4 days a week depending on which body parts I group together and then do separate cardio sessions. All the research I've been doing says that you shouldn't combine the two since too much exercise at one time can break down the muscle you were just trying to build. Usually you start working with a weight that you can go 12-15 reps on with the last 2 or 3 being difficult to complete. Chest press, shoulder press, tricep extentions, bicep curls, lat pull downs and lateral rows will take care of the upper body then squats, leg ext, leg curl, and leg press will take care of the lower - the elliptical can also help if you have some resistance on it while you do your cardio.
 
Try to stick with free weights as much as possible, they work out more muscles and thats always good. for legs do things like squats, leg press, make sure you do one of those every leg workout, or even both, theyre the best for overall legs. I really cant tell you lots of excercise because you probably wont know what the hell they are lol. Get something like the body sculpting bible for women, or some book that tells a bunch of weight lifting excercises and what they do. And dont just do curls and bench press lol. I would recommend just doing weights in a single day and cardio in a single day, or at least 8 hours apart from each other. I would not go all out the first couple times you excercise, youll be too sore to walk the next day. I would split up the upper body and the lower body for each weight day. Just get a book and theyll have pictures and workout routines to follow for you. Good luck and good job on venturing to "the other side" lol.
 
the only problem with free weights as a beginner, is improper form ... i would stick to the machine's for awhile ... they are also a lot safer. Once you get into it, talk to a personal trainer and move partly into free weights.
 
Thanks for all the great advise ......am looking forward to my new adventure. So far weight loss has been slow & steady (approx 1 pound per week) hope this helps to add that toned look.
 
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