Anyone lifting weights?

bm1409

I was just wondering if anyone toned their arms by lifting weights. I would sure like to be able to wear tanks this summer and have my arms look good. If you got good results are you using more weights/less reps or more reps/less weights?

BBee5064

No sorry ... I'm not into weights

bibliocephalus

I have an arm work out, in theory, but I don't do it often enough, I'm always rushing to get out of the gym before traffic gets bad on weekdays. When I do it, I do 3 sets of 12-15lb with moderate weight, plus 3 sets of modified push ups. I do all my stuff on machines, an anti rotation pulley exercise for triceps and a seated rowing pulley thing for other parts of my arms.

I have noticed a slight bit of difference in my arms, but I'm not sure how much is from weights vs. weight loss. I am purposefully losing my weight gradually [goal is 1 lb per week] at a slow rate, in an attempt to help my skin recover as much as it can-- I don't know if that will be successful or not. My arms are noticeably smaller though.

bibliocephalus

Ignore the lb after the number 15. Typing too fast!

bm1409

I am hoping my arms get smaller too. I seem to be maintaining right now. These last 15 pounds dont seem to be going anywhere.

bibliocephalus

Are you taking measurements too? If you've only recently started lifting, you could be getting smaller and more toned, without seeing a big change on the scale. That was true for me for a couple of weeks in the beginning.

clensor1955

I lift weights in the fall & winter, but primarily run & cycle the rest of the year. Weights definitely help with strength and muscle definition. I maintain core and upper body year round by doing at least one strength training session a week. I do more weight and less reps in the fall & winter, and more reps less weight in the spring & summer. You should try it, but take it easy, slow and steady is the best way.

BBee5064

I have some weights at home & occasionally I use them for working out..
I understand that weights are as good as cardio exercises. Is that correct?

clensor1955

Weights build lean muscle and will give you added strength. I think cardio burns more calories in a shorter amount of time. My opinion is to do both. They are both beneficial but in different ways.

BBee5064

Thank you I really need to get my act together & schedule more time to exercise..
I find I walk every day.. But that's not enough.
I have a few Jillian micheals DVD that incorporates weights..
Watch this space

NikonPal

I have been doing a mix of (45 min-60 min) daily of the treadmill and top it off with 15 min on the recumbent bike or a 15 min beginners dumbell workout (alternating days).

sijomial

BBee5064 wrote: »

I understand that weights are as good as cardio exercises. Is that correct?

In what sense?

If we are talking "toning" (sorry but that's an expression that causes teeth grinding to most people that lift!) for arms then weights/resistence exercise will build strength and if done often enough with enough stress on the muscles then muscle mass can be increased over time.

General advice is low reps for strength and high reps for hypertrophy (muscle growth) and strength endurance but it's not all or nothing. Far more important to use enough weight to overload the muscles than worry about reps for most people.

If we are talking calorie burns then there's no real comparison - cardio burns far more.
(But obviously calorie balance is the deciding factor for weight/fat loss.)

For "toned" arms people will need to take into account muscle mass, the amount of fat covering the muscle and in particular for us 50+ the factor of loose skin.

BBee5064

I was talking calorie burn, sijomial, this is what I concentrate on mostly.. im not really up on all the techno stuff.. basic that me smile:
You certainly know what your talking about. What do you think would be good for me to do? any advice welcome...

sijomial

BBee5064 wrote: »

I was talking calorie burn, sijomial, this is what I concentrate on mostly.. im not really up on all the techno stuff.. basic that me smile:
You certainly know what your talking about. What do you think would be good for me to do? any advice welcome...

Then for burning calories then there's only one winner and that's cardio. But as you should be eating back exercise calories anyway.....

Ideally (IMHO) a person's routine should include elements of both weights/resistance and cardio as they confer different health, fitness, strength and body composition benefits.

The 80/20 "rule" applies quite well - the first 20% gives disproportionate benefits but to get to 100% of anything means a lot of dedication and ultimately compromise.

But personal preference and enjoyment makes such a difference for adhering to an exercise routine. No point having an "ideal" exercise regime that you can't stick to.

Should mention that there's a blurred part in the middle where cardio and strength combine. For example Bodypump (cardio with weights), cardio with a big resistance element (rowing for example), weights done in a high tempo circuit training style....

BBee5064

Thankyou sijomial... I very much appreciate you taking the time to reply & advise me.. I will try & incorporate both cardio & weights... let you know how I get on..

POHarry

A few years back I did the DVD workout, Supreme 90 (P90X knockoff) and lost 10 pounds in 90 days. Outside of the warmup, which included a little cardio, it was all core and weights. You moved from one exercise to another fairly rapidly and concentrated on higher reps, 10-15. It did have 2 dvds which were cardio. doing that program helped me to conquer jogging that summer.

Now I walk, ride stationary bike, a little jogging and weights. I have lost 10 lbs since January 5. Would like to take off 5 more so I have a range to play with.

It has helped greatly to document my food on a daily basis. I had always tracked my workouts.

dv7834

More or less what POHarry says. Three yrs ago I took on a personal trainer to help me lose weight. She had me doing cardio 3 x week and weights on alternate days (i.e. one rest day per week). The weight programs were constant motion, no rests, very intense. Here's one of the progs for example:

10 minute warmup on a rower
10 - 12 reps of 3 sets chest exercises (e.g. dumbbell chest presses, pushups, flyes)
10 - 12 reps of 3 sets back exercises
Bench exercises: 10 genie squats, followed by 10 squat jumps, followed by 10 one legged squats (each leg)
10 - 12 reps of 3 sets shoulder stabilizing exercises (this was because I have bad shoulders that tend to pop out)
10 - 12 reps of 3 sets shoulder exercises (She had me do some of these while standing on a bosu... think core)
Bench exercises: 10 step ups each leg, followed by 10 step ups with knee to chest, followed by 10 jump ups onto bench
10 - 12 reps of 3 sets triceps exercises
10 - 12 reps of 3 sets biceps exercises
Bench exercises: 10 burpees, followed by 20 mountain climbers, followed by 20 bench hops
10 - 12 reps of 3 abdominal exercises (e.g. twists, wood chops, med ball, whatever)
Cool down and stretch.

This took about 50 - 60 min. Heart rate was always up. None of this sitting around, contemplating the universe between sets

I lost about 30 lbs in 4 or 5 months. I should add that she told me about this site and that i was to track my food (she wanted me to keep my cals at ~ 1800/day). It worked.

But stuff happens, and now I'm back at it again... sigh.

BBee5064

Some excellent advise ... Thank u

BRaye325

Thanks for all of the info guys!

sijomial - I also have a problem with degenerated discs and I was wondering if you could offer me some advice on how to improve my weight training program. I have just recently recuperated from my back problem and I'm looking to restart my training. In my exercise room I have a universal machine, some free weights and dumbbells, heavy & speed bag and a treadmill.

HappyTrails7

What type of weights are you using? Free weights, weight machine, kettle bells, etc? I've always assumed that free weights are the best for strength, but like weight machines for the safety factor.

BRaye325

Yes, I have both free weights and a weight machine.

sijomial

BRaye325 wrote: »

Thanks for all of the info guys!

sijomial - I also have a problem with degenerated discs and I was wondering if you could offer me some advice on how to improve my weight training program. I have just recently recuperated from my back problem and I'm looking to restart my training. In my exercise room I have a universal machine, some free weights and dumbbells, heavy & speed bag and a treadmill.

@BRaye325 I've got 3 badly compressed lumbar discs from multiple disc herniations over about 20 years. Two discs are virtually empty of the soft nucleus.
Managing the acute period following a disc herniation or tear of the fibrous outer ring was transformed by finding a brilliant Osteopath.

Regaining back health from my low point of living on anti-inflammatory drugs, wearing a back support for anything risky or strenuous and having disc episodes from everyday activities like washing the car or getting out of bed (!) has been due to working hard on improving my core and ab strength to help support my back.

Started off with crunches on a gym ball (a.k.a. Swiss ball) and building up slowly. First in the number of reps then extending the ROM to full sit ups. Building up to very high reps. Then adding sit ups with a twist. I worked to very high reps as strength endurance is very important to a cyclist with a dodgy back.

Over time I added floor sit ups (bent knees), push ups, weighted sit ups, single dumbbell side bends, captain's chair leg raises, hanging leg raises, cable machine twists, weighted ab crunches (again cable machine), good mornings, a variety of rows. It's been a steady progression over years of progressively pushing the envelope and backing off when I get an adverse reaction. I prioritise compound lifts over isolation work to keep the core involved. Every workout includes some specific core exercise.

There's things I still have to be wary of to avoid nerve impingement and they all involve vertical compression. So I very rarely do squats (I can only manage a fairly embarrassing weighted squat before I get a warning reaction). I never do deadlifts. Shoulder press is incredibly reliant on the angles and the degree I can isolate my lower back. So a primitive shoulder press machine at my work gym or a military press with barbell is limited to about half body weight but a more sophisticated plate loaded machine at my local gym where the angles and isolation work for me causes no issues well over body weight.

Losing 34lbs obviously reduces the day to day compression too.

Best of luck.

BRaye325

Thanks so much, that's a ton of great information. It doesn't sound like mine is quite as severe as yours, but certain things like trouble with squats and deadlifts I've already experienced. I will start with core and ab training like you suggest. I know this will take a long time but slow and steady is the thing, especially when it comes to back pain.

NikonPal

If someone is a beginner and looking of a non-intimidating workout – you might want to check out the video below. I actually downloaded it to my computer and use it at least every other day.

I love the treadmill and recumbent bike but I've never been crazy about weights (that is changing).

It turned out to be the perfect start for me. It eliminated all excuses, being only 15 minutes…I started with 12 lb weights but most beginner start with less.

I have a feeling my cardiologist, podiatrist & rheumatologist will be happy with my most recent progress.

Just relaying something I found useful.

15 Minute Beginner Weight Training

https://youtu.be/U0bhE67HuDY

HappyTrails7

Thanks for the sharing the video, it's just what I was looking for.

Brinasacat

lovesretirement

Since mid-December, I have been working with a personal trainer for strength training, and I love it! I train twice a week for 30 minutes and do Aquafit for 60 minutes right after. The other days I do cardio and yoga.

My endurance, stamina, and flexibility have greatly improved. Not only am I getting weight off an arthritic knee, I am strengthening the muscle around it. It is challenging because each session is different and my trainer pushes me to exhaustion!

To her credit, I must say that she believes that weight loss begins in the kitchen. While my actual weight loss is slow, it is all fat.

whmscll

This is a great thread. I do general resistance training 1-2 times a week but am thinking maybe I need to add free weights.

UncleMac

lovesretirement wrote: »

To her credit, I must say that she believes that weight loss begins in the kitchen. While my actual weight loss is slow, it is all fat.

I'm working with a personal trainer since February. So far, I haven't lost any weight but, according to his measurements, I've reduced my body fat percentage by 2.5%.

The dietician made it clear to me that exercise enhances our quality of life and while it does burn calories, significant weight loss is all about the quantity and quality of food you eat.

Slashnl

I lift weights 3 times a week. I think it has helped me with burning more calories than just cardio alone, and my arms look so much better than they ever did before. My legs have a lot more definition too. Also, just to clarify, my weight lifting is in a class where you do a lot of reps, faster pace, so it is also a cardio workout. I try to increase my weights every so often, too, to keep improving. My increase in strength makes me really happy!!