Getting toned with small weights?

taentea

There are plenty of people on this board who seem to get great results with lifting and actually enjoy doing it. I have to admit I'm envious. I'd like to try it myself but the problem is, I have some spine issues and neurologist says I should not be lifting anything above 5-7kg. That does not sound like a lot, so should I even bother trying? Or am I doomed to race my hunger in the cardio land forever? Is it even possible to get reasonably toned without heavy lifting involved?

TavistockToad

'Toning' is essentially losing body fat, you can do that with a calorie deficit.

jessicatombari

You wont become a body builder with those size of weights but hey its better than no weights

3bambi3

Any sort of resistance training will help you retain muscle mass while you're in a calorie deficit. This will help with your body composition as you lose weight. So I'd say no, it's not pointless. There are also some great bodyweight programs, if your doctor says those are okay. Check out You Are Your Own Gym.

LovelyIvy466

If your doctor allows, you should give yoga/pilates a shot. They can (depending on what kind of yoga you practice) help develop a lot of strength since so many poses involve pushing bodyweight.

taentea

Thanks for advice, everyone. I have no plans of becoming a bodybuilder or a fitness model. I'm just looking for the ways to lose weight effectively and not look skinny yet obviously out of shape when I'm done.

My doctor is not really 'mine' unfortunately. I was undergoing a treatment in a gov clinic past few weeks and now all I'm left with is a list of pills and that 'no weights' recommendation. I'm pretty much on my own here as a good neurologist is hard to find in this area.

The good thing is, I'm allowed to do push-ups. I'm doing few short sessions of wall ones at the angle I find challenging every day. I should be able to do squats and lunges once I lose a bit more weight and my knees can take it. I was actually advised to do the bar but it will take me many months to get to the point I can attempt that without hurting myself. Yoga is off limits for now due to coordination issues but I will look into it in the future. I'll try to get the most out of my body weight.

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

I'm sorry I'm a big noob in this fitness thing. Pardon my naive questions please.

sofaking6

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

In my (personal and limited!) experience: sorta yes and sorta no...let me explain..

For deadlifts, I shot straight to using 2 10 lb dumbbells and it's only challenging if I do them one leg at a time.
For bent over rows it's the same - 10 lb was a slight challenge at first and now it's like nothing.
For shoulder presses, I struggled at 5 lb for months and months, then 8 lb for months and have just now braved the 10 lb ones.
For bicep curls, I went from 5 to 8 pretty quickly, and can do 10, but my arms fatigue quickly and I go back down to 8 to finish.
For lateral raises, I'm barely out of the 5 lb range.


My recommendation would be to go get a light pair and get started. The light ones are cheap and handy even for cardio (try shadow boxing with even very light weights - it's really hard) and you'll know when you're ready to move up. The truth is, it sounds like whatever will get you moving and doing it safely is going to work really well for you right now, and you should worry about later later

BigLifter10

Suggestion - You could try out cable machines and really focus on form. Using a cable will allow you to keep tension on the muscle throughout the entire movement.

taentea

sofaking6 wrote: »

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

In my (personal and limited!) experience: sorta yes and sorta no...let me explain..

For deadlifts, I shot straight to using 2 10 lb dumbbells and it's only challenging if I do them one leg at a time.
For bent over rows it's the same - 10 lb was a slight challenge at first and now it's like nothing.
For shoulder presses, I struggled at 5 lb for months and months, then 8 lb for months and have just now braved the 10 lb ones.
For bicep curls, I went from 5 to 8 pretty quickly, and can do 10, but my arms fatigue quickly and I go back down to 8 to finish.
For lateral raises, I'm barely out of the 5 lb range.

My recommendation would be to go get a light pair and get started. The light ones are cheap and handy even for cardio (try shadow boxing with even very light weights - it's really hard) and you'll know when you're ready to move up. The truth is, it sounds like whatever will get you moving and doing it safely is going to work really well for you right now, and you should worry about later later

The biggest problem here is that those exercises you mentioned are mostly symmetrical, which makes sense. I can see it being safer this way. But for me it means 3-3.5kg per hand tops, which doesn't promise much of a challenge. Maybe after I lose 30-40kgs I pay neurologist another visit and ask if that buys me a couple more kgs to lift (horizontal position should be safer too, right?), but for now I guess body weight exercises are the way to go for me. I have a pair of 1kg dumbbells and I'll get a pair of 3kg ones when I feel the need to up the game with my other exercises. But guess dedicated lifting is not for me for a while if ever.

BigLifter10 wrote: »

Suggestion - You could try out cable machines and really focus on form. Using a cable will allow you to keep tension on the muscle throughout the entire movement.

This is actually a good idea that I haven't thought of. I may go this way at some point but for now I'm not ready for the gym to be honest. I'm not ready mentally and I live out of the city, which makes getting there regularly a mission that would be too easy to fail. I have an elliptical at home to take care of the cardio for this reason. Cable machines look huge though. I wonder if expanders could be of a help here.

entropypsycho wrote: »

I don't remember who said it or where I got this from, but I was under the impression that with free weights you never really need to go over 5 lbs. I don't know if that's anything you'd want to apply to your lovely self. This thread was interesting to read. There are a lot of different views

This may be true or not but it's going to be true for me at least for the time being Thanks for your input.

livingleanlivingclean

I would be getting a second opinion.... Or see if you can work with a physiotherapist/exercise physiologist who can oversee your training to build up strength.

You won't do much with weights that small, but I know people who have overcome health/physical issues to be able train hard and grow!

LKArgh

taentea wrote: »

Thanks for advice, everyone. I have no plans of becoming a bodybuilder or a fitness model. I'm just looking for the ways to lose weight effectively and not look skinny yet obviously out of shape when I'm done.

My doctor is not really 'mine' unfortunately. I was undergoing a treatment in a gov clinic past few weeks and now all I'm left with is a list of pills and that 'no weights' recommendation. I'm pretty much on my own here as a good neurologist is hard to find in this area.

The good thing is, I'm allowed to do push-ups. I'm doing few short sessions of wall ones at the angle I find challenging every day. I should be able to do squats and lunges once I lose a bit more weight and my knees can take it. I was actually advised to do the bar but it will take me many months to get to the point I can attempt that without hurting myself. Yoga is off limits for now due to coordination issues but I will look into it in the future. I'll try to get the most out of my body weight.

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

I'm sorry I'm a big noob in this fitness thing. Pardon my naive questions please.

If the dr is ok with bodyweight exercises, google bodyweight routines. Also if you have health issues and want to increase strenght, search for functional training programs in your area. If you can find a class, they are aimed exactly for such situations, where there are limitations, recovery from injury etc and the exercises can be adapted to your needs. Also maybe pilates is a good type of exercise for you. The average class will not help you bulk, but can help a lot with strength and it is a whole body workout with very controlled movement.

taentea

livingleanlivingclean wrote: »

I would be getting a second opinion....

I've seen 5 neurologists in 2015 so far. One gave me a quick fix that lasted a month and affected my weight, 2 didn't bother to do anything at all and sent me to check other aspects of my health, one has subscribed me a light tranquilliser to battle panic attacks caused by the issue and latest one said everyone before her did everything wrong and put me on v-drips, injections and electro-massage for couple weeks. She at least tried to look like she knew what she was doing and she was the one telling me weights are no go. I've been feeling awful for over 4 months now and I don't have a lot of faith in neurologists at the moment, to be honest.

I will be seeing a physiotherapist/exercise physiologist soon and I'll definitely ask for her opinion and advice on the matter, but I don't imagine her overseeing my training process for long. A week or so of light exercise related to my condition is all I count on. My getting in shape journey will last over a year and I only count on myself to get me there.

aggelikik wrote: »

taentea wrote: »

Thanks for advice, everyone. I have no plans of becoming a bodybuilder or a fitness model. I'm just looking for the ways to lose weight effectively and not look skinny yet obviously out of shape when I'm done.

My doctor is not really 'mine' unfortunately. I was undergoing a treatment in a gov clinic past few weeks and now all I'm left with is a list of pills and that 'no weights' recommendation. I'm pretty much on my own here as a good neurologist is hard to find in this area.

The good thing is, I'm allowed to do push-ups. I'm doing few short sessions of wall ones at the angle I find challenging every day. I should be able to do squats and lunges once I lose a bit more weight and my knees can take it. I was actually advised to do the bar but it will take me many months to get to the point I can attempt that without hurting myself. Yoga is off limits for now due to coordination issues but I will look into it in the future. I'll try to get the most out of my body weight.

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

I'm sorry I'm a big noob in this fitness thing. Pardon my naive questions please.

If the dr is ok with bodyweight exercises, google bodyweight routines. Also if you have health issues and want to increase strenght, search for functional training programs in your area. If you can find a class, they are aimed exactly for such situations, where there are limitations, recovery from injury etc and the exercises can be adapted to your needs. Also maybe pilates is a good type of exercise for you. The average class will not help you bulk, but can help a lot with strength and it is a whole body workout with very controlled movement.

The Dr said 'ok' to push-ups and said 'don't think your fingers will support you on the bar'. Plus 'no weights above 5-7kgs'. This is all I know for now. Pilates looks like an option but it's still somewhere in the future for me. My issue is my neck area and I can't even lay with the back of my head down. Other laying positions appear even more horrifying somehow. I struggle finding a good position to fall asleep on a soft pillow atm

I can not do full bodyweight routines obviously, but I've introduced angled push-ups already, squats and lunges should be fine soon. This is the direction I'm most hopeful for for now.

Kiku10

I'm starting to get a bit of strength and definition using 3-8 pound weights. Lifting while on my back helps for some exercises. Also, I did water aerobics for a long time, using resistance barbells that help you float. The tops of my shoulders only were out of the water. You can get A LOT of resistance using this, and you tone your core, back and arms as well, and it's much much more supportive and harder to injure yourself. I went to the community gym here for water classes. I too have medical issues - go slowly. If you start to adjust to your weights and want to go heavier, consult your doctor and go slowly.

Amik07

I would like to start weights for toning, I am having a total knee replacement on Friday May 8th and will be recuperating for a while but I at least want to do my upper body in the time any suggestions that would help me.
Thanks Amik07.

SezxyStef

My sister does resistance training with lower weights (like what you are talking about) and eats fairly reasonable..not sure as she doesn't log well...and it fairly lean and has great visible muscles in her back, arms and abs..

So yes it can be done.

LKArgh

taentea wrote: »

livingleanlivingclean wrote: »

I would be getting a second opinion....

I've seen 5 neurologists in 2015 so far. One gave me a quick fix that lasted a month and affected my weight, 2 didn't bother to do anything at all and sent me to check other aspects of my health, one has subscribed me a light tranquilliser to battle panic attacks caused by the issue and latest one said everyone before her did everything wrong and put me on v-drips, injections and electro-massage for couple weeks. She at least tried to look like she knew what she was doing and she was the one telling me weights are no go. I've been feeling awful for over 4 months now and I don't have a lot of faith in neurologists at the moment, to be honest.

I will be seeing a physiotherapist/exercise physiologist soon and I'll definitely ask for her opinion and advice on the matter, but I don't imagine her overseeing my training process for long. A week or so of light exercise related to my condition is all I count on. My getting in shape journey will last over a year and I only count on myself to get me there.

aggelikik wrote: »

taentea wrote: »

Thanks for advice, everyone. I have no plans of becoming a bodybuilder or a fitness model. I'm just looking for the ways to lose weight effectively and not look skinny yet obviously out of shape when I'm done.

My doctor is not really 'mine' unfortunately. I was undergoing a treatment in a gov clinic past few weeks and now all I'm left with is a list of pills and that 'no weights' recommendation. I'm pretty much on my own here as a good neurologist is hard to find in this area.

The good thing is, I'm allowed to do push-ups. I'm doing few short sessions of wall ones at the angle I find challenging every day. I should be able to do squats and lunges once I lose a bit more weight and my knees can take it. I was actually advised to do the bar but it will take me many months to get to the point I can attempt that without hurting myself. Yoga is off limits for now due to coordination issues but I will look into it in the future. I'll try to get the most out of my body weight.

I was mostly wondering about extra weights. Will there be any use of 5-7kg dumbbells for example? Or will my body adapt to them soon and make them useless? My own weight is quite big and hard to lift at the moment. Weights seem like an easier option somehow.

I'm sorry I'm a big noob in this fitness thing. Pardon my naive questions please.

If the dr is ok with bodyweight exercises, google bodyweight routines. Also if you have health issues and want to increase strenght, search for functional training programs in your area. If you can find a class, they are aimed exactly for such situations, where there are limitations, recovery from injury etc and the exercises can be adapted to your needs. Also maybe pilates is a good type of exercise for you. The average class will not help you bulk, but can help a lot with strength and it is a whole body workout with very controlled movement.

The Dr said 'ok' to push-ups and said 'don't think your fingers will support you on the bar'. Plus 'no weights above 5-7kgs'. This is all I know for now. Pilates looks like an option but it's still somewhere in the future for me. My issue is my neck area and I can't even lay with the back of my head down. Other laying positions appear even more horrifying somehow. I struggle finding a good position to fall asleep on a soft pillow atm

I can not do full bodyweight routines obviously, but I've introduced angled push-ups already, squats and lunges should be fine soon. This is the direction I'm most hopeful for for now.

In every pilates class I have been to, there was at least one person with neck issues, so an experienced trainer should be able to help. They have balls, foam wedges etc exactly to help support the neck when needed so you are comfortable while doing matwork, so it might be worth giving it a try. Also maybe barre a terre? I have been to very few classes, but I think it could work. I do not know how things are where you live, but in my areas, both pilates and barre a terre in some of the more specialised (and unfrotunately expensive) studios are taught by ballet teachers, who are definitely knowledgable about anatomy and health issues, so these places are very popular with people who have physical limitations.
If bulking is not an issue, maybe you should focus on other types of exercise? Like walking? Or swimming?

fannyfrost

Body weight exercise can be as effective as lifting. Just listen to the Dr. and ask about getting a workout routine. Also ask about exercise at physical therapy.

Larissa_NY

entropypsycho wrote: »

I don't remember who said it or where I got this from, but I was under the impression that with free weights you never really need to go over 5 lbs.

Was it Tracy Anderson, by any chance? Whoever it was, you have been misinformed. Lifting things that weigh less than your purse will not do you any good whatsoever, or every woman in the world would be ripped.

rosebette

I have a shoulder injury and have been using 5-7 lbs. for some exercises and as low as 3 lbs. for others. You are still preserving your muscles if you are doing exercises with lighter weights and using good form. You might also find you can lift more using machines (nautilus, etc.) or cable-type set-ups because they support your body more. If you have a trainer work with you at a gym, he/she might show you how to use that equipment.

rosebette

I have a shoulder injury and have been using 5-7 lbs. for some exercises and as low as 3 lbs. for others. You are still preserving your muscles if you are doing exercises with lighter weights and using good form. You might also find you can lift more using machines (nautilus, etc.) or cable-type set-ups because they support your body more. If you have a trainer work with you at a gym, he/she might show you how to use that equipment.

taentea

Thanks for all the replies, guys and ladies. I have gotten a lot of ideas to work with. Not all of them are doable right now but it's always good to have some perspective for the future.

I'm focusing on exercises I can do at home at the moment. I know that having a professional to guide me in whatever type of exercise would be highly beneficial, but I just know that my discomfort with being around people and an hour or two of commute time to exercise facility would kill any chances of me getting anything done. I try to plan for realistic scenarios for now and want as little as possible to stand between me and exercising.

So here's what I'm doing for now.

I walk. This may seem like a simple thing to do but just few weeks ago I've struggled to move from the chair to the sofa (felt dizzy from even minimal movement for months). I've done two brisk 5km (3.11miles) walks and a bunch of smaller ones in past week and this little made me feel sore muscle in my legs. When the weather is bad, I jump on the elliptical. It doesn't work my arms the way I expected it to but it does make me feel weak in my legs. I'll be also getting my bicycle out of the storage now that the weather allows it. Not sure if my knees let me but I'll ride on the days they do.

I do push-ups. Can't do proper ones on the floor yet but I've been doing the angled ones for few weeks now and I'm seeing obvious progress. I'm looking into You Are Your Own Gym, NerdFitness beginner workout and some others and trying to come up with a light bodyweight routine I can do for now. Unfortunately I'm struggling with the bottom section due to my knees. I can't do lunges at all and can only do squats on good days. Even walking the stairs is a challenge occasionally, but as I live in a 2 storey house I have to do that many times a day anyway. I'm paying more attention at how I climb them now turning it into a bit of an exercise.

I have a couple of 1kg (2.2lb) dumbbells and plan to buy the adjustable 2-10kg(4.4-22lb) ones sometime soon. I'll have to be careful and stay under 3.5kg(7.7lb) per hand or 7kg(15lb) combined for the time being. But I've actually found that with my current weight my own arms are heavy enough to make multiple reps of some exercises challenging even with 1kg weights in hand. I probably have quite a bit more space to work with than I initially realised.

I still do plan to see a physiotherapist once the long holidays are over here. I'm also considering going on vacation to some health resort for massage and some water-based therapy. But those things are all about health not fitness. I'm not ready to commit to going to the gym or pool on regular basis as of now.

So this is the plan for now. Once again thanks for advice, everyone. If there's any more of it, especially regarding exercise for the bottom part of the body, it would be very much appreciated.