Ya-Ya and I are going to start doing free weights. The page we are starting with is this one. All you need is a set of 5 pound weights. http://www.shapeonline.com/getfit/p/1446.jsp If you would like to join our challenge, please come.
I am vowing for 5 times a week. Lets do it for 3 weeks, and then we will find a new routine. Make your rountine what ever you feel comfortable with. And let us know how you feel afterwards. The first time I did it I was soooo sore. Yesterday I took off a set and a couple reps. Today I will do 3 sets of 8 reps.
Thanks for starting this weight challenge, Flower.
I just finished mine. wooooooo I can't believe how
out of shape that I am. I am sore right now.
One nice thing about the weights, is that because I am sore I am more aware of my body. I really go around most
of the time feeling that I am invisible.( Yes, it is possible to be
fat and invisible at the same time.)
I took my body measurements so that I will know were I started
and won't be discouraged if I don't lose any weight and only lose inches.
I feel encouraged and believe that I can do this.
It really helps to check in with you. I already feel like I am respecting myself more. See you tomorrow.
Okay..just finished. I did 3 sets with 8 reps with the exception of the drop aways. I can only do 5 reps with 3 sets. The bent over flies hurt today! But I did them. 10 pounds doesn't seem like a lot but I am carrying 5x's that extra around 24-7!!!!
I did the shape workout for the day. My drop aways still are very hard and the push ups were agony as my arm pits are killing me. The lunges weren't bad, which I thought they would be because I was dying during YOGA. But you hold the position longer in Yoga.
I would like to do this too. At the moment I am doing weights only about twice a week and I want to get serious now that short sleeve weather is coming!
Hi,
I just wanted to inform those of you that are new to weight training-that if you are doing this whole body routine-that you should be doing it 3x a week, with a day in between each workout. When you weight train, the muscles need 48 hours to repair and grow between the workouts-more often isn't going to do any more-it could actually slow your progress. The whole principle of weight training, is to push your muscles to failure-and your body responds to your needing more strength by repairing those muscles and then building more muscle mass-you must have the 48 hours rest period to do this. If you want to do this 6 days a week, then alternate doing the upper body exercises on one day, then the lower body on the next, and so on. I personally weight train 3x a week, with my yoga or cardio on the between days-such as aerobics, walking, running, dancing, etc.
Aphil
Obviously...that tip was meant for me. Thanks for pointing that out. I do work out lower and upper alternate days when it is a big workout or big weights. I will try to do that for small 5 pound weights too. I have a lot of weight to loose. So cardio is a must 6 days a week.
Yes, it is important to give yourself the rest even with smaller hand weights. I have a lot of weight left to lose as well, so I do a lot of cardio myself.
Another tip, is that your muscles in your body are different sizes, so for maximum affect, you should be using different weights for the different parts of your body. Smaller muscle groups like the triceps and rotator cuff in the shoulder are smaller muscles and will use less weight, while larger muscles like your biceps and shoulders will gain strength quickly and soon you will need larger weights for those exercises. The key is to pay attention and when a set of a certain exercise becomes easier-you can get through the set without much "burn" or effort-or those weights are flying through the air, then that muscle group is stronger and needs heavier weights to keep being challenged-and to see more results. When this happens, it is a GOOD thing! Ideally, the last rep or two in a set should be very difficult to do...but if you can't do more than half of a set and keep your form, then your weight for that particular exercise/muscle is too heavy.
I started with 2 pound weights, and my routine currently consists of 5, 8, and 10 pound dumbells for my upper body-my lower body uses larger weight in some exercises, such as the leg press. (We have a home gym.) I love weight training. My mother married my stepfather a couple of years ago, and he is a bodybuilder. My mom always walked, did aerobics, ect. but would never strength train with me. When he got her to finally start doing it-the changes in her body were amazing. She has always been small, but she went from a size 10 to a size 6-while only losing 5 pounds! It was all of that tight muscle gained, and the body fat lost! If that isn't motivation to weight train, I don't know what is!
flower-thanks for starting this little challenge-I am always excited to see women taking up weight training. Cardio can shed those pounds, but weight training is essential for a sculpted, well shaped body. You are all going to be looking pretty hot if you keep it up!
Aphil
I really know deep down you mean well. And I am very happy to have the advice. But somehow I feel like I am being critized in front of my friends. Silly? Probably. But if I don't admit it, I will probably ignore this challenge and that won't do me any good at all. So...thank you-I think.
Silly Flower. We do NOT think you're being criticized! We're all here to help each other, and Aphil only said something because she cares about you. We all love you, and don't you DARE ignore this challenge! You can do it!!
Going to get my weights from upstairs to place by the computer. My first step...
flower, you are doing great! Keep up the good work and keep inspiring me to try new things. I know I need to start using weights and I have a friend who has installed a mini gym in her basement who is always offering to show me how. Maybe with your lead I will finally give in and start! Her husband has lost 20 pounds somewhat quickly just by lifting.
Sniff...thank you. Did the upper body 1/2. I will do the bottom tomorrow. I do have 2 pound weights and I use them. This workout is fine for 5 pounds weights. I know there are few excersices, (not on this challenge) that I wouldn't be able to use the 5's. I might be able to up a few to 10's. But don't have any. My gym will be up next week. (Or I will kill my Chris) And I will be more varied and balenced.
flower-by no means was I trying to be critical of you or anything anyone here is doing. I have a lot of experience with weight training, and I just want everyone to get the best results-more bang for the buck, and avoid possible injury. I had to learn all about weight training pretty much alone-before there was ever this website with its wealth of information! (Long Live 3FC!) I have read tons of books by female bodybuilders and about weight training in general. It is a little trickier than just jumping on the bike or treadmill for your cardio...so if I can be a source of information and answer any questions to all doing this challenge, then I will gladly do so! Please do not quit the challenge-weight training is a wonderful way to change the shape of your body for the better!
Just starting out, you should be fine with the 2 and 5 pound weights...and you can get 8 pound weights at most Wal-Marts, Targets, Kmarts, or sporting goods stores. I would try 8's before 10s...and if some of you like to use a video rather than a written down routine, a good beginner weight training video is called "Getting in Shape with Weights for Dummies." It explains a lot of the jargon in weight training, as well as a balanced routine for the entire body-you do not need a weight bench to do it, just dumbells and a kitchen type of chair.
Please accept my apology if you felt I was being critical before-I meant it as being helpful.
Aphil
free weights challenge
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I have a lot of weight left to lose as well, so I do a lot of cardio myself. 
ouch
