Starting to add some weights...

fiercelittlebird

Hi! Although I have been using MFP on and off for awhile now, I have really gotten back on and started using all these fantastic resources! I have lost 12 lbs so far and am super motivated everyday!
Here's my question:
I walk 5 to 6 miles a day, everyday, but on hot days like today (100 degrees) the last thing I want to do is take a walk! I bought some 5 lb weights to use at home so that I am still doing something on the days I can't go outside. I know some exercises to do with them but am confused about reps. Is there a certain amount I should do of each exercise? How many days a week should I incorporate this into my workout? I don't really know if I'm doing too much or too little?
Any help would be greatly appreciated!
xo
G


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Celliott411

Hi! General rule of thumb is 3 sets of 12-15 reps for each exercise with a minute of rest in between sets. And you don't want to exercise the same muscle groups everyday. Rest in between days. Resting is what builds muscle! 5lbs is a great place to start. If you get to the point where you're not feeling the weights do anything for you, move up a few pounds!

crisanderson27

Hi! General rule of thumb is 3 sets of 12-15 reps for each exercise with a minute of rest in between sets. And you don't want to exercise the same muscle groups everyday. Rest in between days. Resting is what builds muscle! 5lbs is a great place to start. If you get to the point where you're not feeling the weights do anything for you, move up a few pounds!

EXCELLENT advice!

Except the part in bold. I would drop that to 5-8 reps...making sure you're using enough weight to cause you to break form if you go beyond that. Do 3-5 sets. This means 5lbs isn't likely to cut it. Better at that point to use bodyweight. There's a GREAT, and stupidly effective (I used it in conjunction with healthy dieting to lose 40lbs in 3mos) bodyweight workout program on my profile. If you're interested and have questions...feel free to ask me and I'll do what I can to help .

mmapags

Hi! General rule of thumb is 3 sets of 12-15 reps for each exercise with a minute of rest in between sets. And you don't want to exercise the same muscle groups everyday. Rest in between days. Resting is what builds muscle! 5lbs is a great place to start. If you get to the point where you're not feeling the weights do anything for you, move up a few pounds!

EXCELLENT advice!

Except the part in bold. I would drop that to 5-8 reps...making sure you're using enough weight to cause you to break form if you go beyond that. Do 3-5 sets. This means 5lbs isn't likely to cut it. Better at that point to use bodyweight. There's a GREAT, and stupidly effective (I used it in conjunction with healthy dieting to lose 40lbs in 3mos) bodyweight workout program on my profile. If you're interested and have questions...feel free to ask me and I'll do what I can to help .

What Cris said!

Sarauk2sf

Hi! General rule of thumb is 3 sets of 12-15 reps for each exercise with a minute of rest in between sets. And you don't want to exercise the same muscle groups everyday. Rest in between days. Resting is what builds muscle! 5lbs is a great place to start. If you get to the point where you're not feeling the weights do anything for you, move up a few pounds!

EXCELLENT advice!

Except the part in bold. I would drop that to 5-8 reps...making sure you're using enough weight to cause you to break form if you go beyond that. Do 3-5 sets. This means 5lbs isn't likely to cut it. Better at that point to use bodyweight. There's a GREAT, and stupidly effective (I used it in conjunction with healthy dieting to lose 40lbs in 3mos) bodyweight workout program on my profile. If you're interested and have questions...feel free to ask me and I'll do what I can to help .

What Cris said!

^^ Ditto again.

Just a couple of things to add - different muscles/lifts will need different weights to get to failure so you will need to invest in a few variations of weights. One of the best upper body moves that requires no weights are push ups as they can be varied to change the difficulty and the muscles being used, plus they make you engage your core (I am pretty sure these are in the workout Cris mentioned).

Celliott411

Nice to know I can lower my reps! My gym classes always have us do 3 sets of 12, so maybe I should ask the instructors about that and the difference between doing more sets with lower reps?

I meant to mention in my fist post that it's a good idea to lift weights on a regular basis anyhow (not just because it's too hot to walk.) Muscle burns more calories at rest than fat, so the more you have, the more your body is burning even when you're not working out!

crisanderson27

Nice to know I can lower my reps! My gym classes always have us do 3 sets of 12, so maybe I should ask the instructors about that and the difference between doing more sets with lower reps?

I meant to mention in my fist post that it's a good idea to lift weights on a regular basis anyhow (not just because it's too hot to walk.) Muscle burns more calories at rest than fat, so the more you have, the more your body is burning even when you're not working out!

Just make sure to up your weight accordingly. The kinds of reps your classes are having you do are more for typical hypertrophy. On a caloric surplus...these typically make your muscles 'bigger' (assuming adequate levels of testosterone). I've always felt they were counter productive on a caloric deficit. Mostly due to limited strength gains (the more weight you can lift...), and an inability to successfully do what the rep range does by nature. Lower reps, higher weight, more sets (assuming 5x5), specifically targets strength gains. On a caloric surplus you WILL still build muscle, but your goal is strength, hormonal response, and 'afterburn' for want of a PC word for the masses. This happens in a deficit as well.

An interesting read for you, if you would like to take a look. Please don't mind any profanity lol...the guy truly knows his stuff:

http://www.leangains.com/2011/09/fu*karounditis
(replace the '*' with a 'c' when you paste the URL)

Good information there!