Also DietVet I can not do push ups not even lady ones anything else I can do instead.

Thanks

The 4 exercises will probably take around 30 minutes--with 1 minute rests between sets. But it will definitely, definitely, DEFINITELY be effective! Lift heavy and always work on increasing your weight. (And alternate days with lower body.)

Re push ups, start by doing them at an angle and gradually make your way to horizontal. I use the smith machine at my gym, but you can do them on anything. Start by doing push ups against the wall. http://www.sparkpeople.com/resource/...p?exercise=107 Then find something lower. And lower. And lower.

Also, I really recommend that you buy/borrow "The New Rules of Lifting". It's a great book with lots of information about how weight training works and it comes with a bunch of different work out regimens that you can arrange to suit your goals. The fat loss workouts in that book are kick*ss.

And the 30 minutes is good enough for the day or should I add a bit of cardio after.
Nothing happens on cardio days.
I do 15-20 minutes with the medicine ball.
I do 5-6 minutes on my exercise bike.
I do step ups with 2.5 pounds in each hand and do punches.

I get no head ache at all.

Just with the weights.
I will absolutely look into the book.

Any other advice will be greatly appreciated.

Thanks

And this may be stupid but what is CORE EXERCISE.

Thanks

I currently do this:

Guillotine press: 50 pounds- 3 sets of 12
Upright row, Smith machine- added weight of 25 pounds to the machine-3-12
Seated shoulder press 50 pounds- 3-10
Bench press, narrow grip, 55 pounds- 3-12
Close grip bicep curl with barbell, 35 pounds- 3-12


That's 5 exercises as designed by trainer. It's enough, and I have had great results with biceps, deltoids, triceps, etc. If I superset, I fly through them--30 minutes. If I don't, it takes a bit longer.

45 minutes is not magic. ALWAYS take rests between sets. 1 minute, according to my trainer.

Thanks this will be my upper body training from now on for the first while 5 sounds a lot better then the 12-13 i do now.

If you would not mind may I ask what you do for lower body and cardio.
How often does he/she have you doing weights and cardio.

I appreciate this help.

Thanks

The headache/lightheaded feeling could be a number of things. It sounds like you are well hydrated so that is good.

Are you holding your breath while you lift? I use to get really sick to my stomach when I worked out for longer then 20 minutes or so. Once I started working with a trainer, he taught me how to breath correctly during each exercise and now I can go for an hour and feel fine.

Most people do squats and lunges for lower body but at your size that could be hard on your knees so be carefull. The most important thing is that whatever you do, you are doing it correctly so you don't get hurt.

I highly recommend hiring a trainer to come show you how to use your equipment. Most of them are willing to spend an hour or so showing you how to do it properly and giving you advice on a program to start with that would work best for your situation. I assume from your user name that you live in Canada, you can usually find good freelance trainers on kijiji.ca. You may have to interview a few to find one you like but it worked out great for me.

Ok thanks.
I was told mostly would be breathing and heat as my basement is really really hot.
I am sitting on the pc sweating and heat has not been on in months.

Thanks

No question is stupid EVER!! We all started somewhere...

Definition of core exercises/workouts :

" Core strength goes beyond the surface muscles and asks us to utilize our deep internal muscles to maintain stability in motion. "

From this site That article also has many links to core exercises, check it out!

A question : What do you do with a medicine ball for 15-20 minutes as cardio?

Tonight I did:

1. 1 set Deadlifts with 65lb bar 12 reps

2. Super set : 2 sets/12 reps

Shoulder presses - 15lbs DB
Lat pull downs - 85lbs

3. Super set : 2 sets/12 reps

Lunges - 8lbs DB
Abs on stability ball as many as I could....

Two days ago it was a similar but different exercises I have been using the New Rules of Lifting for Women, it takes me 30 mins max but it's intense... I usually do cardio on alternate days but sometimes I do cardio on the same days as a weight workout... it just depends on my schedule... My cardio of choice is running usually 50 minutes...

Funny about the lower body and cardio. I am doing nothing right now. I'm resting because I have patellar tendonitis in my right knee and it will not go away. So, my trainer and I decided on 4 weeks of total rest. I'm in week 3 and a bit crazy :crazy:

A question : What do you do with a medicine ball for 15-20 minutes as cardio?

I do chops, lunges and touch my feet with the ball, I do squats with the ball over my head then down to the floor.
I do 4 sets of 8 with each, but I do 3 sets of 8 with all 3 exercises then break for 1 minute then again 3 more times. Then I sit on the floor throw the ball a bit in the air catch it and do twists and touch the floor with the ball I do 4 sets of 15 with these.

Thanks

IC, well, that would give you a cardio workout! And a bit of a lower one too :strong:

Does anyone know how I can find out what size exercise ball will hold my weight. The ones at WalMart does not say weight.

Thanks

ok, you arent doing "too" much... but you COULD break it up into push/pull days, or Back and biceps one day, then chest and triceps, another day etc.

At your size, and given that you are a man, and not as prone to hormonal disturbances, there is no reason you cant be supersetting, no reason for you to do straight sets.... you could group them into two ir three exercises perset, with no rest in betweeen, till you complete the last exercise... supersetting can be done, COMBIINING exercises that work the same muscles, to make it HARDER, OR combining 2 exercises that work opposing muscles, to give your muscles in one group a rest while you do another exercise.. cuts down on time and also keeps your heart rate up
I imagine you dont really need leg work (although, its a great calorie burner, but working on squats would be great for mobility... I also DEFINITELY recommend MOBILITY WORK for you..... i think you would benefit greatly

Thanks a lot.
The list I put here I can do it is not hard. Just I think at my weight and considering I was apart of the furniture for 15 years it might me too much. Especially with not resting properly between sets.

And someone else told me that some exercises I do are the same just done differently. So maybe I can just clean it up some and rest properly between sets.

Also Is it ok to try this 3 days and do lower body the other 2 days with my cardio.

Also I was thinking on doing 1-2 muscles a day along with my 25 minute cardio I do now. But is working one muscle once per week enough.

Any advice on this would be greatly appreciated.

Thanks