Hi everyone,

About 10 years ago I took up weight training after I quit smoking and didn't want to gain weight. I did cardio (at that time called aerobics :)) 3 days a week and weight training 3 days a week. I belonged to a small gym that had a separate women's weight training room (The women were welcome to use the big room as well but had their own room). The big room had Nautilus and all the newest circuit equipment whereas the women's room only had dumbbells and "old" Universal equipment. So I started working with it and good results even though I wasn't sure I was training "right". I tried to follow a book called Hard Bodies by Gladys Portugues and Joyce Vebral. It is out of print now but it was good to help me "learn" something about training (though I didn't do it exactly) I did it for about a year then I was injured twice outside the gym and from going back too early, twice inside the gym. I stopped training, didn't gain weight immediately but got flabby, then I started smoking again. Needless to say, after I quit smoking again I didn't do any exercise and gained 50 lbs (3 years ago this month). After bemoaning these 50 lbs for 3 years, I started back to weight watchers on 1/3 and joined a gym the beginning of February....a small women's gym. I do circuit training and cardio 3 days a week (not 3 each, I do it all on 3 days only).

For the past 3 years I have tried different weight loss plans with no results so I think that the key has been that I need to add exercise and so I have finally made a commitment to it, both timewise and mentally.

This time I am trying to do it "right". I think that I had good results last time but could have done better if I lifted in sets. I think I have good form and that is important. I see so many women at my gym relying on the momentum of the weight to lift and I go very slow and try to make sure it is *I* who is lifting the weight...not momentum.

Anyway, I am already feeling good results but my weightloss is still slow. I read different things and have different questions and would like tips/techniques for doing weight training for lean, healthy muscles. Also I'd like to talk about doing cardio on the same days you weight train (best way to do that etc). I don't know if anyone else is interested in this, but I'd love to have some people, both new and knowledgeable, to talk to about using weights to slim down. Anyone?

Susan

Firm method
 

Hi Susan!

I think it's wonderful you're using weights! So few women realize the immense benefits of adding weight-training to their exercise schedule -- not only for fat loss, but toning too! Not to mention that muscle takes up less space + burns more calories than fat!
I'm not doing separate weight-training/aerobics workouts, but working out using The Firm tapes, which are a blend of weight-training and aerobic exercise. I love them and highly recommend their tapes -- of which there are about a billion, so you can't get bored! ;) I do follow the Firm's guidelines of alternating lighter, faster workouts with heavier, slower workouts -- but I do do weight/cardio blend workouts on consecutive days. I've been seeing wonderful results, and look forward to futher advances as I progress.

I'd love to hear more about your program + how you're doing with it. I'm a HUGE fan of weight-training + the benefits of gaining muscle, and would be happy to discuss it anytime!

-copperblu

Hey, Susan!!! Welcome. I learned the power of strength training for weight loss about 15 years ago when I started and inadvertantly lost 20 pounds! I was off and on for many years and started seriously with it again about a year ago. So far, I've lost 28.2 pounds and have been at goal for 6 months. My personal goal is another 12.8 pounds.

Check out this site: http://www.stumptuous.com/weights.html

You should do a 5-10 minute warmup, wieghts next, cardio last, should you want to do cardio on the same day. You do weights before cardio becuase you don't want the cardio work to pre fatigue the muscles you'll need for lifting (and lowering).

Sets--3 sets of 12 reps of the heaviest weights you can lift with PERFECT FORM (you knew that, right?!)

Between sets--instead of resting, stretch the muscle you just worked. It will help your range of motion and reduce your chance of injury.

Exercises--to start, one exercise per body part is fine. Do upper together and lower together and move from biggest muscle group to smallest. I do quads, hamstrings, back, chest, bicept, tricept, shoulders, abs. After a few months, you can work up to two exercises per body part. I first added the extra exercises for my lower body and about a month later added them for upper.

Eating--I found if I ate at the high end and a few of my exercise points, I lose better. I'm in 18-23 range and eat about 25 points per day and in the past month have lost 1.7 average pounds per week. See what works best for you.

That should do it to start and should take you between 30 and 40 minutes per session for ST plus your cardio.

Hope this helps.

REC
176/147.2/153WW/size 10 (~135)P

Thanks so much you two!!!!!!!!!! I was hoping there were other fans of weight training here! I really think it is the fasttrack to fitness......

Do you think that muscles have "memory"? That is, if you weight trained once before, you get into shape faster? That is what someone told me but I was wondering if it had to do with muscle memory or just the fact that you know what you're doing and can get into "form" quicker.

Rec, what about pyramid sets or modified pyramid sets. I was looking at some of my old books and one that I have by Rachel McLish (I can't find the Porteguese/Vedral book) recommends pyramid or modified pyramids. Yes, no/maybe?

I have lots more thoughts and questions but I'll let it at this for now. Thanks again!

Susan

Susan,

Acutally, I do pyramid sets also. (For those that are curious, you increase your weight a little on your second set; first set and third set are at same weight.) I like it because it is more challanging. I cannot do all three sets on the second set weight and it is more challanging than doing all sets on the first set weight. I feel that this has jump started my strength gains. (And, no I didn't bulk up, just gotten stronger.)

I've also done drop sets, which may happen on the third set if I'm more tired than I thought, and chose the wrong starting weight. Basically, if I cannot finish the set with the weight I started with (on that set), I do as much as possible with perfect form and drop the weight down slightly to finish the set. Sometimes I have to drop the weight twice. That way, even if I goofed on choosing the starting weight (for that set), I still do my 12 reps.

Who ever thought this non jock, marching band lover/ gym class hater would love strength training?!!! I still have aways to go, but I am sure I look better, feel better, and am healthier for it. I got a lot of encouragement from the url that I posted, also.
REC

Great topic! Thanks for all of the info! I have been going to the gym and have always been intimidated by the weight room. I just started weight training 3 weeks ago (decided there was nothing to be afraid of!), and can really notice a difference in how I look and feel. It doesn't seem to have impacted the scale numbers at all, but hopefully that will change soon. I will incorporate some of the suggestions given into my routine. Thanks again!

Thanks REC! Do you ever do half reps (people used to call them cheater reps) at the end of a set, especially on the leg press or leg extension? That BURNS but I am not sure if that is still in favor (as you can see, I'm comparing what I knew 10 years ago with what is going on now)?

susan

Luv summer,

Sometimes you can definitely gain weight or stay the same when you begin weight training. It's the muscle weighs more than fat argument. I find this is true. When I was weight training before I was in great shape, small size in clothes but definitely you could not tell from the scale that I was in great shape. You will lose inches and weight training is AWESOME to hit problem areas. Did you do measurements before you started? If not, do them NOW so that you can see the difference in a few weeks. You are right, it is great....!!!!
Stay with it...and us!!!!

Susan

Susan No I've never done, nor heard of, cheater sets. Is that a 4th set at a higher weight? Or, just adding 6 more reps to your normal 12? On every set? I don't think I could squeeze another rep out. If I did, I should be increasing the weight. LMK, please.

LuvSummer Like Susan said, most times you'll see and feel a difference in your clothes and body before you see it on the scale. That is why my personal goal is a size 10, not a weight. I like her suggestion of taking measurements. Do that monthly.

I was so embarrased when I first went gym a year ago, being about the heaviest person lifting weights there. So what? If I was going to look good, that's what I needed to do for ME. Everyone is into themselves, anyway, so I don't think they noticed me.

REC
walking, yoga, ST
176/147.2/153WW/size 10P (135ish)

Rec,

There are basically 3 kinds of cheater reps. The first kind are half reps are also called burns because that is what they do! It is when you know that if you bring the weight back you will not get it back up (you are at exhaustion and you know you won't be able to stay in form if you try one more rep). So you keep it up there and do a few quick, partial reps with the weight up there). When I was lifting way back when, these were controversial. Some people said that when you can't lift anymore without perfect form, it means it is time to STOP. Others said you could squeeze out a few good reps with the cheater reps. For me, I sometimes try it on a leg extenstion or leg press just to make sure I'm really at exhaustion. Another form of cheater reps that were not really controversial was using other muscles to get the weight up there once you were past exhaustion but using the muscle you're supposed to be working to bring it back down very slowly (this is usually good for 1 or 2 more reps). The third method of cheating is forced reps: doing 1-3 reps by pushing the muscle through the exercise with your hands or having a partner do it. Sometimes I do this on the adductor/abductor machine. I push out 1-3 more reps by pushing my legs out with my hands when they can't do it on their own power. With all forms of cheater reps they are only supposed to be done for 1-3 reps and usually when you're working a target muscle in a problem area. If you keep doing them every workout, you will reverse their positive effect eventually. They are for those days you go to the gym energetic and committed and feeling GREAT and want to get the best workout possible and maybe push the envelope a bit.
I know that when I was hanging around other people who weight trained, they used to argue about this (mostly the burns) all the time. Some people would say why torture yourself after you are truly done and others would say it was good to do on a good energy day.

Susan

Susan--

I asked my personal trainer about cheater sets and he said it's something that serious (6 times per week) body builders do, but he doesn't recommend them for us "normal" folks.

He did say that there was some good for the cheater sets in which someone "helps" you just enough to get the last rep in. He didn't like the others becuase once you broke form, you had a higher chance of injuring yourself.

REC
176/146/153WW/size 10 (135ish)P
walking, yoga, ST

Thanks REC,

I don't use them much but sometimes I do try to push those legs out one more time. :)

I'm still trying to figure out my correct weight and number of sets. I do like to go up in weight but sometimes I am not done by the last set. I wonder if I should go up another set. On some exercises the first weight seems low but I know that I can't get 15 out of it if it's any higher.

I bought Body for Life yesterday and I know I read all this before......you use BFL training with WW points? Do you do the strict food plan that he recommends? I couldn't find the portion size but I assume that since it's so much like Slimdown that it is the same (Protein the size of your palm, carb the size of your fist). I do believe a good protein/carb balance is essential in weight training but I find the BLF just a bit unrealistic for the long term. Do you use the BLF supplements? Do you think they make a difference in weight training?

Thanks again REC!!!!

Susan

Susan

I did do the 20 minute aerobic thing a few times and did like that because it only took 20 minutes. However, seems like that's more geared to working on machine (treadmill, stepper, etc) and I really prefer to walk or bike outside. It was good, though, when the weather was really nasty a few days this winter. If I was to do it ongoing, I'd invest in something that would beep every minute, so I don't have to spend the entire time looking at the clock.

For eating, I use WW.

Perhaps in the future, when I'm without a personal trainer (I love mine, but he's EXPENSIVE) I'll do the workout part. I just got my routine changed yesterday and next week I'm going back to two exercises per body part, superseted. (I've been taking it easy the past month because I hurt my knee.) Summer's coming in 3 months and I only have 10ish more pounds to lose and now want to work really hard to look good in shorts and sleeveless tops.

If you cannot get the end of your last set out, why don't you do what I do--drop set. I sometimes have to do that for the last few reps until I get strong enough to handle a new higher weight. When I just cannot do any more with the correct form, I drop the poundage one notch and finish the set with the lower weight. It'll still feel like work.

Good luck!

REC

Hi Rec,

thanks again. What do you consider a superset to be?

Also, I have read about 7 different ways to do leg presses recently. I used to just do straight ahead (feet shoulder width apart, sled up as close to the plate as possible, feet slightly sticking past the top of the plate, push with your heel), then turn out and then turn in. 3 sets each position (for a total of 9 sets with gradiated weights). Then I heard other things such as put the sled (seat) all the way back, don't turn your feet different ways.......etc......just a bit confused.

I did prefer the vertical leg presses but I have not seen one in many years.

I had a distracted workout tonight. There were 2 teenage girls in the gym and they kept banging the weights and running from machine to machine and I kept losing concentration. Arrrrrrrrrrgggggggghhhhhhh.

Thanks again!
Susan

Hey, Susan. Too bad we're on different coasts. I'l love to see some of what you're doing in the gym.

For leg press, I just use the only one in the gym. I usually change my feet position from shoulder to narrow with each set.

Superset. Doing a set of two different exercises, either for the same muscle group or for opposing muscle groups, without taking a rest.

Instead of doing quads(q)/rest(r)/q/r/q/r and then hamstrings/rest/h/r/h/r, I do quads/hamstrings/q/h/q/h and then rest. For upper body, I do back/chest/b/c/b/c , rest, and then bicept/tricep/b/t/b/t rest. Then shoulders.

This is a harder workout, but you still are resting your quads (for example) when you are doing your hamstrings. However, you're not totally resting, so the workout is more intense. Also, I really don't rest at all. Instead, during the "resting period" I stretch the muscles I just worked out, keeping away pain, lessening chances of injury, and increasing range of motion.

Starting next week, I'll be going back to two exercises per body part, supersetting opposing muscle groups and stetching between supersets: q1/h1, q2/h2, b1/c1, b2/c2, b1/t1 b2/t2, shoulders. Only 3 more months til tank tops and shorts.

Thanks again Rec,

Okay here comes a rant. :(

I notice that a lot of the women at my gym jump all over the place. Sometimes they are chatting and sitting on machines, other times they are doing a few reps on a machine and then running to some other machine. They will sometimes wander in, start with leg extensions (one of my last machines) and then run over to do triceps and then do a few leg presses and maybe a bicep or two.

So this is the question...in the midst of this....I can never predict what machine they are going to wind up on next....what with all the wandering around.......I am trying to do a concentrated workout, from body part to body part.....in order......etc. Half the time I have to change up to accommodate some person wandering around.

So, Rec, what do you do for hamstrings and quad? Also, what specific supersets do you do and if you do circuit training, does this involve going back and forth between 2 or more machines????? Thanks for listening!

Susan

Hi, Susan.

I know what you mean about machine jumping. At my last place, it was more like "let's sit on this machine while I have a conversation for 10 minutes." Then, when you'd ask if they were using the machine, they'd start their workout. My new place doesn't have that too much, but they do have a few "weight droppers." You know--after they grunt thru their set of 4 reps (because the weight is too much), they just drop the weights on the floor.

I started doing more freeweights recently and found that I like them a lot. If someone is on the machine I want, I'll use another machine for the same muscle (we have a set of each-- Icarian and Hammer here). Or, I'll substitue a freeweight exercise. I'l rather do the same order, but have been known to get a little out of sequence when I have less choices. That is why I especially like freewieghts--there's usually a bench and dumbells available.

Until a month ago (I'm going easy becuase I hurt my knee), my lower body routine was: 3 sets of 15 walking lunges, (stretch between sets assumed), 3 sets of hyperextentions for hamstrings. Then, superset stability ball squat and leg curl. (yes, I go back and forth) Sometimes I'll substitute leg press for the squat.

I'm sure you're asking "what are hyperextentions for hamstrings, stability ball squats, and walking lunges" The first is like the hyperextention you do for your back, but in this case your back is straight (or a touch more) rather than rounded. When you come in line with your legs, you can really feel it in your hamstrings.

Stability ball squats have you lean on a stability ball (the big gym balls) (start with it at the top of your butt) which is against a wall. You squat til your thighs are parallel to the ground and in right angle with your shin. Meanwhile, the ball has "rolled" up your back, but is still supporting you. I hold either 5 pound or 10 pound weights in each hand. I'm sure I'll eventually "graduate" to regular squats. These are still challanging to me.

Walking lunges are just like regular lunges, but instead of going back to your starting place, you take your back leg and move it in front of the front leg and do a lunge on that leg. You'll need a big room to cover the ground. It's a killer! If I don't have the room available, I'll go into a lunge on one side and lift and lower for 15 reps. Then I'll do the other side.

For supersets, I can only do them on the machines if the gym isn't busy. Or, even if the gym is busy, I can do them with freeweights.

Rec,

Did I ask you if you use supplements? I do not want to use stacks or anything with ephedrine or ma huang in it but I have heard that L-Glutamine and Creatine are essential for weight training. I have also heard that gugulipids is good for people with high cholestorel (me!).
Do you take anything? Right now I only take a multivitamin. I have heard that L-glutamine is very important and will start to take that (I used to take it and then stopped). Does Creatine add weight initially? I heard it makes you look big when you start the intial phase which is a mega dose compared to later on? I am confused obviously. ANd would you take these extra supplements on your training days or both on and off days.

Susan

Is there room for someone new?
 

H everyone!
I hope you don't mind me butting in but I was wondering if I could join your little group.

I have been mainly following the body for life program, although I have found it is easier to do just one or two bodyparts a day, I also like to do atleast two exercises per body part.

I do strength training -- using the Super Slow method. I only work out 3 days a week, one 'set' to muscle failure using very slow, even reps with good form. If you are doing 3 sets and not achieving failure, you are wasting your time and over training. Especially if you do cardio in the same session, even if it is after your workout. IF you are getting lactic acid burn, you are training totally wrong. Not to say you aren't doing some good, because overtraining is certainly better than no training at all. I used to do the pyramid stuff years ago, put on muscle, but it wasn't very efficient, I was always in pain, and I was working out too often. I am putting on muscle very quickly and losing fat at an amazing rate.

I don't mean to really put down anyone, but you can achieve the results you want (muscle gain, a 'toned' look) with a **** of alot less pain and effort than the 3 sets/10-12 reps (pretty aribatrary numbers, wouldn't you say?). You don't have to spend 'hours in the gym' -- my workouts typically last 15-20 minutes, that is counting setting up alll of the machines with the proper weight ahead of time. If you are injuring yourself in the gym, you most certainly doing something very wrong. If you have burning pain after a workout, you are doing something wrong.

As for machines vs. free weights -- I would say machines or better. Assuming of course you have access to them. This is because it is much, much easier to to keep good form and isolate the muscles you are trying to work. You can use free weights and get good results, it is just easier to injure yourself and 'cheat'.

Creatine pulls water into your muscles so they repair faster. It will make you gain when you first use it. If you are over training (like most people do), then it would be of benefit, just be prepared for the numbers on the scale to go up. It isn't necessary, but it helps -- especially with lactic acid pain (which you shouldn't have anyway).


Be aware that creatine uses insulin as a carrier molecule to get to your muscles, so if you are on a low carb or ketogenic diet, it might not work as well.

Shelia, welcome....always room for one more!!! Please feel welcome to share!!!!

Susan

Hi Hells Belle,

I'm a little unclear on working the muscle to failure without feeling a burn....I think I am unclear as to what method you use. Isn't strength training different than building lean muscle? I have heard the two forms are different. What exactly is your routine? how slow is slow? I don't feel pain after my workout, I'm not always in pain and I'm not injured (I did this once and think I learned a lot from it!) I think that going slowly, using good form and stretching does wonders for my lack of pain. A Good warmup helps also!

Thanks
Susan

P.S. to Sheila,

Are you doing the Challenge? How long have you been doing BFL? Do you use supplements? the six meal approach? How long have you been weight training?

Hells' Belle
 

Thank you for posting your reply. Boy I'm glad I came across this thread!

My husband and I have been doing the method you describe for a month and a half. We ran into an acquantance last week at the gym who "informed" us that we are using weights incorrectly. Told her not from what I have been reading lately. (Don't quote me where, I'm having a senior moment and I'm not a senior!) Well anyway she brings over the YMCA attendant who looks at my journal (I keep track of everything I do) and says yes I am doing it Incorrectly that I need to be doing 3 sets of light weights with 12-15 reps. It just blew me away. I just couldn't believe them. So it just so happened that a YMCA trainer. walked into the room. He looked at my journal and said I WAS DOING IT RIGHT. Yippy. Well anyway he said heavy enough weights till I'm fatigued at the end of the first set. Bump up the weight a little and try to do another set. I should not finish another set. He says more than that and I'm wasting my time. You should not be in the gym more than 35 to 50 minutes (unless you are doing cardio the same day).

I have a question for you. When it comes to cardio he said I should not use the treadmill (had knee surgery in the past). He suggested stationary bike or ellipitcal (sp?) machine. He said something about high intensity workout at a short amount of time. He said you burn more fat that way. Do you know what he is talking about? I should of had him explain it again. He was very nice and on his way out the door.

Thank you, sorry this is so long.

Anne

Hi Anne,

Welcome to our little discussion (not that I completely understand this new thing, but I'm a willing listener)

I think that for cardio he is talking about interval training...I had another post in here about that....I STILL don't have it down right (I feel like I'm having a heart attack when I push it out). Some people say do 1 minute (or 90 second) of very high intensity and then 1 minute (or 90 second of light intensity) and go back and forth. When I do this on the treadmills, the ladies at my gym look at me like I have gone over the edge. I think it is easier to do on the elliptical without looking like a lunatic (in fact, I think they have an interval setting on the elliptical but it might not be as powerful as you want your high setting to be).

I have bad knees and can do the treadmills, can't do the stairmaster. The shin splints is what gets me on the treadmills, so I like the ellipticals for low impact.

Susan

Super Slow
 

Hi, usually I lurk on this thread....it's very informative for a novice. But I have read some articles on super slow. I think there is even a thread here somewhere about it - may have to do a search.

I enjoy weight training, but since I workout at home w/ free weights and video tapes I tend to do the more traditional method.

This is a great thread, keep up the great work!

http://www.superslow.com/main.html

Susan
 

Thank you for the Welcome!

I think you are on the right track. The trainer said something about taking your heart rate up then bringing it back down then up again and so on. I am having a difficult time finding more information on this. I know in Shape or something like that several months ago they did an article on this. I'm going to dig through my issues tonight and see what I can find.

Anne

Wow, it's so nice to have new talkers here for me to learn more. I'll be reading up on the superslow method. MiniMony--Thanks for the link.

Susan--I take a multivitamin/multimineral. I also take glucosomine sulfate and MSM, but that is for my arthritis (and it does help). Also, I usually lift to failure (my definition: I cannot do any more reps with proper form) and it is usually not becuase of a burn, but because of fatigue.

Thanks Rec....I am starting to do the loading phase of Creatine...we'll see. I take L-Glutamine and a multivitamin as well.

Someone asked me about:
Good Weight Training Books for Women (Beginner)

I haven't bought any books recently. I have older books by Rachel McLish (Perfect Parts), Joyce Vedral (Now or Never) and the Gladys Porteguese/Joyce Vedral book Hard Bodies. These were out and popular when I first started 10 years ago.

Hard Bodies was my first book ever (I think it came out in 1987). It is out of print but definitely worth it if you come across it. I no longer agree that there are 3 different workouts depending on your body type, but it is very instructional (for me it was not as daunting as the Rachel McLish book who was Miss Olympia or something at the time).

Also Golds Body Building Encyclopedia. (Mine is actually in two parts...I got it years ago and the binding came apart!)

What about books for intermediate or advanced or newer books for beginners?

Hi to everyone!!!!!!!!!!!!! Keep the good info flowing

Susan

Interesting Articles
 

Good Morning Everyone!

I found some articles you guys might find interesting.

http://content.health.msn.com/conten...cle/1676.52487

and

http://content.health.msn.com/questi...cle/1676.51911

Anne

EXCELLENT ARTICLES ANNE!!!! Thanks so much. Very important information!

Joyce Vedral
 

She has written so many books in the past - I believe that she does this so the books are as up-to-date as far as new info as possible...I really enjoyed her book "Bottoms Up" which concentrates on the lower torso. I really enjoy reading the new "Muscle & Fitness Hers" - they have what seems to me good info on weight training, diet, and health in general!

This is what I do:

Mon & Fri- 65 minutes on the Precor; 45 minute Spinning class (it's an hour class but I have to get to work).

Every other day except Wednesday (usually) - 65-80 minutes on the Precor; 20+ minutes strength training

I generally alternate between upper and lower body each day...on the weekends, I generally throw in a little outdoor cycling as well - especially when the weather is nice!

Do I think strength training helps you lose weight more efficiently? - definitely YES! I think lifting weights has made a HUGE difference in the way I look and feel about my body - I lose weight slowly anyway - I'm 5'4", 156 pounds at this point - yet I'm wearing a size 8-10. When I'm at 145, I'm a baggy size 8! I'm convinced that the small size is at least partly due to working with weights as well as cardio!

Hi Mrs. Jim! Thanks for joining us, I always enjoy your posts!

I have to update my books, and I will check out some more of the Joyce Vedral books. I really like her.

Susan

The weight v size:

I know that my target goal at WW is supposed to be 140 but I know, as you said, that I have been 145 while actively weight training and wearing a baggy size 8 which is FINE for me! I can't seem to get the WW people to get this. At 5'2 they want my goal weight to be much lower (like 125) but I have never been below 130 in my adult life without looking ill. Even without weight training, I can be 130 and look like I weigh 110 but at 145, I can be a definitely NICE size for me if I am working with weights. I remember the last time I was lifting regularly, I think I actually went into a 6 at some point but was still in the high 130s.

Hi everyone,

I am now officially doing BFL!!! I did my first lower body workout today. It was amazing. I wasn't in the gym for an hour even...felt like I pulled out 8's maybe...and yet about an hour after I got home............yowzer. It hurts going up and down the stairs. Unbelieveable.

Good stuff!

How is everyone doing?

Hi Everyone!
 

Well I got my but back to the gym Sunday and last night (had not been there since last Monday due to friends in town). We have been trying to do some of the free weights. Boy does that make a differance! I think my muscles were getting use to the weight machines.

Can anyone refer me to a good book for free weight exercises? It would be much appreciated.

Anne

PS - I was not a good OP girl last week. :-( Not enough exercise, too much food and too much wine with the friends. There I said it. Now I feel better. LOL Tonight is WI so we will see what the scale monster says.

Joyce Vedral's website
 

http://www.joycevedral.com/

Just FYI...

Well I didn't do as bad as I thought. I lost .8 this week. :)

I second the joyce vedral suggestion.

Also, congratulations on having a good weigh in.

If you start free weight training, you might notice your weight going UP. It's a good idea to have your body fat tested before weight training and every few weeks so that you can tell you are making progress. The scale doesn't tell the real story.

I bought Muscle Media magazine today because they had a bunch of transformation BFL stories and I was amazed at how many people put on weight but lost a ton of body fat.