[beachgal]

Hi!

I have never been into exercising. When I have worked out at a gym, I've done a couple of weight machines based on what friends have shown me or what the illustrations show. I have no repetoire of exercise plans or activities. The only thing I know is to increase reps at a low weight to tone muscles.

I'm now on the South Beach Diet and have dropped about 30 pounds. I truly feel that exercise is very important to losing this weight, filling up the skin I am loosening with muscle, if possible, and becoming more healthy. However, I am at a loss as to what to do!

I would love help with understanding what I should be doing to build some muscle and tone what I have. I have huge muscles in my legs from years of ballet (stopped when I was 18), and have the weakest arm muscles ever. I can't even do the beginning of a girl pushup. Arm weakness has been a lifelong problem; I was kicked out of gymnastics because my arms were too weak to even doing a handstand against a wall with a coach's help. I would very much like to increase my arm strength.

I am currently working my way up to 30 minutes on the elliptical in the cardio zone (as indicated on the monitor for the machine) three times a week. I am currently at 25 mins and increasing by a minute each workout. I do about 10-12 mins of weights using the nautilus type weight machines. I am currently using the highest weight I can tolerate (=burning sensation in the last four-five reps) and doing 20 reps instead of my usual 15. I just added in some leg exercises. My leg muscles are huge, and I do not really want to increase their size, just tone them.

I have had some problems with my knees in the past two years. I did PT for a while and they found that my inner muscles in the knee area were weak. I did exercises to help that and found that helped a lot, though I still have to be careful.

I would love any suggestions you might have, especially if you can describe exercises for me in language I can understand...I have next to no background in understanding the names of the weight machines and the types of exercises you guys are talking about...I read the "favorite exercises" thread and you guys might as well be speaking Greek! I just need a lot of help, I guess! TIA!!!

[3fcuser1058250]

Laurie -- Firstly, WELCOME to LWL !!! We luvs NEWBIES !!! Secondly, CONGRATS on your weight loss, no small feat !!

You've pick a great place to come for info on weight training...I for one am a gym addict... but have to be the worse explainer in the world, so I'm going to recommend some sites for you to look at for information...

#1 site .... http://www.stumptuous.com/weights.html

#2 site .... http://www.exrx.net/

Have fun!!! Please come and join us on the main weekly thread for lots of other info and any and all questions you should have!!!

TTFN

[funniegrrl]

Actually, most experts recommend that, after you get past the "beginner" stage, you increase weight, not reps. The idea that people trying to lose weight -- especially women -- should do high reps to "tone" instead of "build" is an old myth. There is really no difference between "toning" and "building." When you are doing more than 15 repetitions, you are building endurance, not strength/muscle. But, it is a good idea to work in the 12 to 15 rep area for a few weeks when you're first starting out so that your ligaments and joints get used to the movements & weight-bearing. Then, you can add weight and drop the reps to the 8 to 12 range. Then, there are a wide variety of techniques to go from there.

When you are first starting in a weight training program, I think it's really important to have some personal guidance from an expert. Can you get a qualified (certified) personal trainer with experience with weight-loss clients to build a routine for you and show you the ropes? The reason I say that is that proper form and technique is CRUCIAL to avoid injury and to actually give you some benefit. If you are just starting out by following the advice of friends and the terse instructions on the machines, your exercises may not be as effective as they could be. MOST of the people I see working out in most gyms do things the wrong way, and it drives me nuts! LOL If you belong to a gym, they should at least have staff that can set up a basic routine for you and show you how to use the machines properly.

If you can't do that, here are some resources that I think are very helpful. First, Kathy Smith has a great book called Lift Weights to Lose Weight. The first part of the book explains a lot about body types, why weight training is important in weight loss and fitness, etc. The second part of the book has some simple routines that cover the major muscle groups, using either machines or hand dumbells. She also has two TERRIFIC videos -- Lift Weights to Lose Weight, which came out at the same time as the book, and Lift Weights to Lose Weigh 2, which just came out this year. These are routines you can do at home with hand dumbells, but once you learn them, you can easily transfer the concepts to the gym. The thing I like about Kathy is that she thoroughly researches what she teaches, and bases her advice on proven scientific findings, not gym-rat lore. The other thing I like is that she is a stickler for form -- no flinging weights around in HER videos! Another good strength training guru is Tamilee Webb, with her I Want That Body series.

There are also two online resources I highly recommend (I am still a "new" member by 3FC standards, so it won't let me post links, so I've just included the site names; if you want the URLs, send me a private message):

ExRx is a no-nonsense site that has some good general exercise advice and shows a wide variety of exercises for each muscle / muscle group, using different kinds of machines and weights.

Stumptuous one of the best sites on the net, period. Witty, snarky, and informative beyond your wildest dreams. Krista Smash!

Finally, Kathy Smith has a section and bulletin board on iVillage. You can actually ask her questions and she, herself, will answer! Just search for Kathy Smith on the site.

One last thing -- Good for you for undertaking strength training! It's one of the best things you can do for weight loss, as well as general health and well-being. Stick with it and you will be amply rewarded!

[beachgal]

Wow! Ilene and Funniegrrl, what fast and wonderful responses! Thank you for not only answering my questions, but helping me understand what you are talking about! Unfortunately, I'm a starving grad. student using the gym at school, which happens to be well equipped, but lacking in personal trainers. So I have a lot of reading to do...and that's one of my favorite things! Even better, I know I have a great resource on this board if I have future questions...right? Thanks so much!

[3fcuser1058250]

Right Laurie, we are here to answer any of your questions...