3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Exercise!

Exercise! Love it or hate it, let's motivate each other to just DO IT!

Strength Training Advice Needed

Reply
 
Thread Tools
Old 11-19-2009, 03:27 PM   #1
Member
 
loriehohlf's Avatar
 
Join Date: May 2008
Location: Wisconsin
Posts: 71

S/C/G: 240/ticker/136

Height: 5'2"

Default Strength Training Advice Needed

So I have lost about 91 lbs now. For my exercise I started out riding a stationary bike, this summer I was able to do a lot of biking outside also. Then the beginning of September my husband bought me an elliptical trainer which I really love. I have about 19 lbs yet I want to loose and I think adding some strength training would help take it off a bit faster...maybe? I just am not sure what to do. I use my elliptical 50-60 min 5-6 days a week right now.

I have a couple limitations. I have a bum knee. It has gotten a lot better since loosing my weight, but it still bothers me if I overdo it. So squats and stuff like that really bother it. I also have had 3 c-sections and a hernia repair (caused by my c-sections), so doing crunches/sit-ups gives me like a charlie horse in my stomach, which hurts and is hard to un-knot.

So any suggestions for what I could try? I need stuff I can do at home also. I am curious about kettlebells. Is that mostly a standing workout?

I hope that all made sense. I appreciate any suggestions you may have.
__________________
Lorie



loriehohlf is offline   Reply With Quote
Old 11-20-2009, 10:58 AM   #2
Just Yr Everyday Chick
 
JayEll's Avatar
 
Join Date: May 2004
Location: Florida
Posts: 10,085

S/C/G: Lost 50 lbs, regained some

Height: 5'3"

Default

Hi!

I'd say, avoid deep squats because of knee issues. Some gyms have a machine that allows you to do seated leg presses or seated leg lifts, and for me those are better. But it sounds like you are at home.

One of the best leg exercises is just getting up and down from a chair without using your hands. The chair should be fairly high--not a soft, low one. It's sometimes easier to start from a bed, if your bed is higher than a chair. (You want to avoid a deep bend.)

Crunches and situps aren't necessary. You might consider the "Crunchless Abs" DVD--but some of the exercises on that video might be too much for you. However, you can always skip them until you build up a bit.

Kettlebells can be used for a variety of workouts, including seated. I prefer plain ol' dumbells myself. An 8 pound or 10 pound set would be good to start, BUT, if you have no history of working with weights, then start with lower weights, like 5 pounds. Again, you'll want to work up. You can also look into resistance bands, which are like big rubber bands in different levels of resistance.

Strong muscle helps burn fat more efficiently, so weight/resistance training is a GOOD thing to add! Using weights also helps prevent loss of muscle mass while losing fat.

Good luck!

Jay
__________________
"My religion is kindness." --His Holiness the Dalai Lama

JayEll is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 03:55 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2