This is a repost. The gals over at the 100lb club said that you guys would have some suggestions:
I was just reading somewhere that strength training is a great way to lose weight because you are gaining muscle and muscle burns more calories than fat. My question is: "Can I do strength training at home?" If so,.. is there a dvd or specific workout anyone can reccommend? Would I need alot of equipment etc?
I am a true beginner, so I need something that isnt too tricky etc
I'm not a video person myself (or a workout-at-home person for that matter). However, the first place I'd direct you to is Krista Scott Dixon's Weight Training for Women site: http://www.stumptuous.com/weights.html - actually to be specific, this page, entitled "The Basics of a Home Gym": http://www.stumptuous.com/homegym.html
Now as far as where to get equipment...of course you CAN go to your local Sportsmart or whereever, but if you want to get an AWESOME KILLER DEAL, check out your local Pennysaver, newspaper or if you have it in your area - craigslist.org for people who are selling used weights for cheap cheap cheap! (I got Jim a curling bar with 100 lb worth of plates for a mere $20 from a guy on Craigslist). Check the garage sale ads, that sort of thing. Also, check out Play it Again Sports - they usually have a killer selection.
There are so many resources on the Internet to find exercise routines - you might want to check the "Basic Bodybuilding Info" sticky at the top of this forum for a few. Again, Krista's site is the first place I recommend, because it's not geared towards your average male musclehead-type. Check it out!
Heather, I don't have anything to add other than what I said in your other post. There are a lot of women here who have lost a lot of weight with a mixture of a proper diet, weight training and cardio. I am always slim on cardio myself (oopsie) but I never forget my weights
hmm,.. her site seemed a bit more than I was looking for,.. her equipment list included a cage,.. and collars and all kinds of stuff,.. I guess I will just go get a set of 5 pound weights or something and go from there
I've worked out at home for years. You're on the right track: you can use dumbbells, and you can also use therabands and/or a swiss ball ... all are affordable and all are easy to find. You can find more information about therabands at
A bench is handy to have; if you don't have one, however, you can use a straight-back chair to good effect.
One of my favorite resources is The Body Sculpting Bible for Women
by James Villepigue, Hugo A. Rivera. It's about $12 online, and you can probably get it at the library. Good description of lots of exercises.
There had been a whole thread on weight-lifting videos on 3FC; I'll try to find it. You can also see snippets of various videos at http://www.collagevideo.com/
"One of my favorite resources is The Body Sculpting Bible for Women
by James Villepigue, Hugo A. Rivera. It's about $12 online, and you can probably get it at the library. Good description of lots of exercises."
Also wanted to second this recommendation on the Body Sculpting Bible for Women, it is great for what to do and what not to go. Good illustrations.
hey this is one i've used if your really broke and can't afford dumbells get two big milk bottles 6pints or more and fill them with anything you can get hold of dirt gravel water up to the weight you want this should keep you going untill your able to or want to spend out on gear
I am SO a "workout at home" person. The only exercise I do in a public setting is my Middle Eastern dance classes and seminars.
If you would like to start out with hand weights-you can. Some great videos to start with:
"All My Best" by Margaret Richard *my favorite*
( available at www.bodyelectric.net )
"In Shape With Rachel McLish"
( at about any online video store)
"Getting In Shape With Weights For Dummies"
(at about any online video store)
*I recommend this if you know absolutely nothing about weights...and don't know your bicep from your tricep muscle...because this tells you the info as you go along in layman's terms for someone who doesn't know squat.*
Joyce Vedral has some strength training videos out there that a lot of people like-but I don't like them personally...she goes really fast (to provide cardio at the same time) and I think she displays bad form on some of the exercises. Personally I think her books are better than her videos-because she displays better form showing the exercises-and you can do them at a slower pace.
You can start simple with light 3-5 pound weights, and a kitchen chair with any of these if you are an absolute beginner...but the key is you want to go to heavier weights as soon as the exercises become easier. You should struggle some to do the last couple of each exercise with good form. You don't want to stick with the same weights and just go through the motions...or you won't see much improvement. If you are doing an exercise and those weights are flying through the air while you daydream about something else...you gotta move up.
Check the classifieds for heavier weights and weight benches as you progress to save money.
Personally-I did aerobics and such for years-since I was an early teen-and taking up strength training has been one of the best things I have ever done for my body.
I bought a 'marcy grip' 100lb barbell set for less than $50 from the local SportMart. Nice thing about this set is it comes with 2.5, 5, 10 plates, all with handles, so they can be used on the barbell, the curl bar (comes with) or alone as a dumbbell. OR you can put the plates on a bar from an adjustable dumbbell set to make heavier (15,20,30) dumbbells.
I might outgrow it soon, but I figure then I'll buy a few heavier plates and use the same bar along with the 10lb plates from the old set.
I used strength training tapes from Cathe Friedrich, but now I just go it solo.
I've posted this recommendation many places before, but I love Kathy Smith's weight training videos. I'd start with Lift Weights to Lose Weight; Lift Weights to Lose Weight vol. 2 is also great. Each of these contain a 20-minute upper body and 20-minute lower body workout -- you can do both together 2 days per week, or each one twice per week for a total of 4 days. They also include ab workouts, and the vol. 2 contains a swiss ball workout. She also has an older series called Secrets of a Great Body -- Upper and Lower -- that are longer workouts at about 40 minutes each. All ANY of these require is a straight-back chair and 2 pair of dumbells -- if you're just starting, a set of 3-lbs and a set of 5-lbs is usually about right.
I used these videos for many months before I started going to a gym, and built a GREAT baseline with them.
Kathy Smith's videos...her Lift Weights To Lose Weight videos are pretty good workouts. Good form, hits all the muscle groups...the only thing I don't like about her is her "whooping" and "Ooooowww!"-ing. It is a shame that I can't do one of her workouts because I don't like HER.
I am just sortof that way I guess.... There are a zillion reasons that I will do a workout video-and decide never to do it again-that has nothing to do with the actual workout.
Remember the old original Buns Of Steel videos? I always felt like the male instructor (I think his name was Greg) was "leering" out at you from the television in a perverse sort of way.
I do most of my workouts at home (I alternate home cardio w/ gym cardio). I found a couple of good web sites solely devoted to people who work out at home:
These sites are great in that both have reviews for all different types of home workouts, including strength training.
For home strength training, I mostly use Cathe Friedrich's (www.cathe.com) CTX Upper body (where you work one upper body part per day, for 5 days) and Pyramid Upper Body/Pyramid Lower Body in which you do the pyramid system of weights, approx. 55 minutes of upper body & 55 minutes of lower body. However, I'm not sure Cathe would be the best choice for a beginner.
Weight training at home?
