Please help guide me...

wildcata77

So, let's just say your posts and a good friend inspired me to start adding in more lifting to my exercise routine. To be fair, I still think that cardio and swimming are my main focus as long as I'm trying to lose so much mass, but adding in a twice weekly lifting regimen can only help, right?

I went Saturday and while I do mostly machines, I was able to do the same weights as when I went through the orientation last winter, and was able to increase my reps in most of the exercises. Today...I am SORE! Especially my triceps and inner thighs. This means I did good, right? That I'm sore, but in a good way, not a "I can't walk" kind of way.

Anyway, would love to hear what you guys do when you do weights...is there a certain order you go in? Is it normal that I can do a LOT more weight in the leg press than the leg extensions? Do you feel like the crunch and back extension machines are effective or a waste of time and I should just do regular crunches instead?

I am 5'9", 245lbs, and I've been swimming twice a week and cardio once a week, plus being more active around the house by doing yard work and heavy cleaning and spending more time playing outside with my family. Saturday I did a 13 min cardio warm-up, then about 40 minutes of lifting, then about a 15 min cardio at the end.

Any advice, perspective, encouragement, or constructive criticism is appreciated!

stfuriada

Google "beginner strength training" or any beginner weight lifting thing.

phinphanbill26

Muscles get sore when the lactic acid builds up. The acid bulds up as a way to repair the muscles. This is all good. The best way to get over the pain is to workout again and break up the lactic acid. As far as lifting weights goes, start your routine with the larger muscle groups (hips, back, chest, upper legs) then move onto the smaller muscle groups (arms, legs, shoulders).

Hope that is helpful.

Karalopolous

Go buy yourself, New Rules of Lifting for Women. That book tells you to lift 2-3 times a week. It's not really long, and it's really helpful.

ninerbuff

Start from biggest muscles then work backwards to the smallest muscles. That way your energy is used efficiently. Free weights are better than machines in the sense that they work with your natural movement and that you also incorporate more muscle fibers to balance and stabilize your body while lifting compared to machines.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

wildcata77

Thank you...very helpful about the muscle groups!

I plan to swim tonight and then tomorrow night I'll do the same cardio/weight routine.