Weight and Resistance Training Boost weight loss, and look great!

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Old 02-01-2008, 02:32 PM   #1  
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fkwan's Avatar
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Height: 5'0"

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I have, literally, 20 minutes to do weights three times a week. (I have resistance bands at home to use in an emergency, but haven't quite figured out how to use them for the lower body.)

Here's what I'm doing so far:

Leg curls about 4.5 plate on machine x 12
Leg press about 90 on the machine x 12
Abductors 4.5 machine x 12 (hip injury recovery)
Adductors 6.5 machine x 12

Repeat above x 1

Lat pulldown 40 on machine
Triceps pushdown 30 on machine

Back rows 5.5 x 12
Hammer curls 12 # x 12

Chest press lying 12 # x 12
or machine 4.5 x 12
Shoulder raise 10# x 12 front

Chest flye lying 12 x 12
or machine 20 x 12
Shoulder raise 10 # x 12 side


Bench situps at least 50 or more x 1

Triceps extension 8 # x 12 each arm and repeat

Wrist curls if time 7-8 # x 12

Side lats 7 # x 12
Front lats 7 # x 12


I've been stuck on these weight levels for about 4 months. I don't have more time or I would do supersets or whatever. One of my Gymgrrls suggested I do heavier with less reps. The free weights go from 12 to 15 with nothing in between. The machines are a little bit easier.

What do you think?

Thanks in advance


PS I'm 53 years old and have rheumatoid arthritis which is now in remission with McDougall
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Old 02-03-2008, 09:25 AM   #2  
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Location: West Chester, PA
Posts: 6,963


Hi fkwan-
I'd also suggest going to heavier free weights and lower reps to try to increase your strength.

Do you have arthritis in your hands which would affect holding dumbbells? If so, staying with machines may be the better option, but if you can hold dumbbells, there are a lot of alternatives.

I'd try substituting dumbbell squats for the leg curls. Much more of you body is being used. Try just your body weight at first. It's a very different exercise, but still targets your quads.

Single arm rows with dumbbells should be doable with the dumbbells you have available, as well as shoulder presses. Try doing 10 reps with the 12 pound dbs. To increase your strength , start with a heavier weight and do less reps.

At your height, I'm surprised that you can use some of the machines. I'm 5'2" and find it impossible to use some of them.

50 Bench sit ups?? My personal rule of thumb is that if you can do 15 or 20, you are spending too much time doing an exercise that is too easy. Switch ab exercises: add holding a dumbbell, do "hanging abs", add a twist, do planks.

Do you have stability balls at your gym? Use a stability ball instead of a bench- this will add to the difficulty level and force you to engage you abs.

There's a stick at the top of the forum with a great resistance band workout.

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