Lift heavy, full-body with proper form following a well-established routine such as one of those linked above.
Lots :) You can start with the List of weight training programs - it's not at all exhaustive but picking any one of the beginner programs and following them while you're learning and refining your approach is a good idea.
You should also have a browse through the Strength training: portion of the FAQ. Doesn't cover everything but is sufficient to get you started and then you can ask any specific questions later, yeh?
Original Post by zugato718:
Thanks so much, will definitely look into it. Oh, forgot to mansion, the purpose of this is more body toning after a big weight lose rather then pumping up muscles.
Uh oh. You said the no-no word. "Toning" typically means fat loss.
Wait, so are you currently trying to gain muscle that you lost, or are you trying to lose more fat?
Check out the books by Lou Schuler and Alwyn Cosgrove "New Rules of Lifting." I believe there are several books for men and one for women. I've only read the one for women but I love it! It has some awesome weight routines in it. I highly recommend checking it out!!
Original Post by luv2bhealthy:
Check out the books by Lou Schuler and Alwyn Cosgrove "New Rules of Lifting." I believe there are several books for men and one for women. I've only read the one for women but I love it! It has some awesome weight routines in it. I highly recommend checking it out!!
I have ALL the NROL books and as soon as my Physical therapist gives the ok to get back to the gym I will be doing the one for us midlifers.
I have done NROL4W 3 times, NROL ( original ) several programs in there over a years time and then NROLfor Abs I just finished a mnth ago. NROL for Life was just released 4/26/2012 I've read it and ready to do it.
You don't say if you are male or female.
Look into Starting Strength as well.
I highly recommend any and all the NROL books. I think the one for women would work for males too.
I also enjoyed The Female Body Breakthrough. It was when I followed her eating plans I had the greatest results in fat loss.
Do a full body heavy lifting routine and you'll do fine. Don't do machines and you'll do better
If you're interested in heavy lifting (which I think everyone should be!) this website is good for directions on technique etc:
And this will give you a good idea of where to start, depending on your level of fitness and what you've been doing previously:
http://www.exrx.net/Testing/WeightLifting/Str engthStandards.html
http://www.muscleandstrength.com/workouts/mai n.html
Original Post by navyeric:
Congrats on your achievement. I would recommend you start slow. Get a couple of dumbells from WalMart and do body weight exercises like squats, push-ups, sit-ups, etc. Pull-ups are great for your upper back but take persistance. Just keep doing them and you'll see yourself improve over time. Good Luck and check out this link for more ideas.
http://www.muscleandstrength.com/workouts/mai n.html
Oh dear gods below, no - I'm sorry, but any supposed training site that publishes such execrable misinformation as this toning workout for women and - well, all of the other workouts in the "for women" section have automatically disqualified themselves as a serious source of information, they're Bad People.
And the workouts for men were likewise terrible, mostly written by a couple filipino outsourcers who don't know exercise physiology. The only articles worth anything on the site are the ones they've plagiarized off Lyle MacDonald and I would prefer you go read the original on http://www.bodyrecomposition.com/ instead of the versions on the Muscleandstrength site that have been reworked a bit by someone with only a tenuous grasp on training.
Original Post by melkor:
Oh dear gods below, no - I'm sorry, but any supposed training site that publishes such execrable misinformation as this
I just had to go look due to the rant! haha!! You know like when you see the carnage after a wreck, you just gotta look!!!
Original Post by dbackerfan:
Original Post by melkor:
Oh dear gods below, no - I'm sorry, but any supposed training site that publishes such execrable misinformation as this
I just had to go look due to the rant! haha!! You know like when you see the carnage after a wreck, you just gotta look!!!
The "workout" that melkor linked to made me want to cry.
as soon as I saw "smith machine squat" I knew it was just the bestest program ever!!
Original Post by amethystgirl:
Original Post by dbackerfan:
Original Post by melkor:
Oh dear gods below, no - I'm sorry, but any supposed training site that publishes such execrable misinformation as this
I just had to go look due to the rant! haha!! You know like when you see the carnage after a wreck, you just gotta look!!!
The "workout" that melkor linked to made me want to cry.
Have you read the comment? Some of them actually made my eyes bleed:
SamPosted Sat, 01/29/2011 - 20:54
The key to losing weight and keeping muscle is hardcore cardio with extreme high repetitions of weight, you do this an hour a day 30min cardio followed by 30min. weight lifting one right after another and being followed by a diet you will lose weight in no time.
It hurts!
