Weight Training at home advice

ljc73
ljc73 Posts: 35 Member
in Fitness and Exercise
Hello,

I have been reading a lot here about the benefits of weight training. I currently do A LOT of cardio (6 - 7 times a week, high intensity for about an hour) but very minimal weight training. I have lost over 40 pounds (25 since joining MFP) but am concerned as I reach my goal weight (about 20 - 25 pounds to go) that I will cut into my lean muscle mass. If I wanted to add some weight training at home to supplement the cardio, what would be the ideal exercises and amount / time?

Thanks.

Replies

  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Hello,

    I have been reading a lot here about the benefits of weight training. I currently do A LOT of cardio (6 - 7 times a week, high intensity for about an hour) but very minimal weight training. I have lost over 40 pounds (25 since joining MFP) but am concerned as I reach my goal weight (about 20 - 25 pounds to go) that I will cut into my lean muscle mass. If I wanted to add some weight training at home to supplement the cardio, what would be the ideal exercises and amount / time?

    Thanks.
    2-3x a week, full body, ~30-45 mins.
    Pushups, Lunges, Squats, Chin Ups/Pull Ups (assisted, negatives, or full ones depending on your strength) , Dips, Overhead Press using household items- gallons of water work to start. The only thing you'll need to buy if you don't have one is a chin up bar, which, BTW is a great investment for very little cost.
    Check out the book "you are your own gym" - it has a pretty good program for home strength training.
  • ljc73
    ljc73 Posts: 35 Member
    Thank you! Will check out the book too!
  • seximami79
    seximami79 Posts: 156 Member
    Virtuagym.com has some cool little workouts for at home routines with no equipment, and the phone app demonstrates moves and keeps cadence. It's a nice place to ease some strength in, and has helped me so far. The free membership only has 10-40 minute workouts though.
  • poedunk65
    poedunk65 Posts: 1,336 Member
    Any kind. Curls squats, etc.
  • emkohler77
    emkohler77 Posts: 34 Member
    I use DVD workouts by Leah Sarago, called Warrior, Release, and Ballet Body (really hard!) It's really awesome and a great workout. All you need is a mat. For Ballet Body you need a chair to hold onto and 3 lb. weights.
  • melissaw78
    melissaw78 Posts: 214 Member
    I love interval training with weights. Gets cardio and weights in in one 30-45 minute workout!
  • ljc73
    ljc73 Posts: 35 Member
    Thanks everyone! I guess I thought weight training meant lifting heavy weights, deadlifts, etc. So happy to know I can do it without buying a bunch of heavy weights!!!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Thanks everyone! I guess I thought weight training meant lifting heavy weights, deadlifts, etc. So happy to know I can do it without buying a bunch of heavy weights!!!

    Eventually you'll max out on the home stuff, and to keep progressing you'll need to add weights- but for a beginner you'll be able to get a lot of mileage out of home workouts. Once the bug bites you though, you can't go back!
  • macdiver
    macdiver Posts: 145 Member

    Eventually you'll max out on the home stuff, and to keep progressing you'll need to add weights- but for a beginner you'll be able to get a lot of mileage out of home workouts. Once the bug bites you though, you can't go back!

    Once you are ready for weights, buy used on craigslist. This is true for all exercise equipment. Everyone buys the stuff and never uses it then sells it cheap when they need the space. I picked up a bench, olympic weight set and safety rack of for less then my wifes membership at her gym.

    Some people, like my wife, can not work out at home and need the gym. Before spending money make sure you are the type to work out alone at home.
  • jawheb
    jawheb Posts: 295 Member
    I do all my workouts from home because I have to. I like it though. I have realized that once I started I was hitting the store every couple of months for new equipment. I'm currently stuck because I now need a benchpress and heavier weights.
  • 04hoopsgal73
    04hoopsgal73 Posts: 892 Member
    I love interval training with weights. Gets cardio and weights in in one 30-45 minute workout!


    Hi -

    Can you share some of your interval training routines?

    Looking for some to stay focused at home.
  • RunningMatt77
    RunningMatt77 Posts: 162 Member
    since you are trying to lose weight mainly, stay with a core workout. Such as push ups, JUmping jacks and crunches
  • jawheb
    jawheb Posts: 295 Member
    I love interval training with weights. Gets cardio and weights in in one 30-45 minute workout!


    Hi -

    Can you share some of your interval training routines?

    Looking for some to stay focused at home.

    I use Nike training! I love it! You can do them with or without weights!
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    Agree with what the ladies said. Think those are all great ways to build core strength. Doing lounges to build your legs with your own weight or a small pair of dumbbells for example is a great way to build stronger legs. Can do the same thing for squads as well. A door pull up bar is also perfect to build back strength through pulls ups. Even if you can't do a pull up you can start doing negatives.
  • jawheb
    jawheb Posts: 295 Member
    Agree with what the ladies said. Think those are all great ways to build core strength. Doing lounges to build your legs with your own weight or a small pair of dumbbells for example is a great way to build stronger legs. Can do the same thing for squads as well. A door pull up bar is also perfect to build back strength through pulls ups. Even if you can't do a pull up you can start doing negatives.

    A pull up bar is a great investment! I love mine. I could only do 2 at first but now I'm up to 3 sets of 10! It's great for biceps and back!
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    Agree with what the ladies said. Think those are all great ways to build core strength. Doing lounges to build your legs with your own weight or a small pair of dumbbells for example is a great way to build stronger legs. Can do the same thing for squads as well. A door pull up bar is also perfect to build back strength through pulls ups. Even if you can't do a pull up you can start doing negatives.

    A pull up bar is a great investment! I love mine. I could only do 2 at first but now I'm up to 3 sets of 10! It's great for biceps and back!

    I only do pull ups at home but I never really include them as a core part of my back workout since I usually prefer to lift as heavy as possible. One fun thing to try is extremely slow negatives for 7 sets LOL. Add a 35 lb weight and you'll feel it badly.
  • v70t5m
    v70t5m Posts: 186 Member
    I have a weight bench at home and recommend the book "New Rules of Weightlifting for Abs." I like the extensive warm-up, streamlined lifting workouts, and progressive difficulty options.

    I have a barbell and an older set of PowerBlocks (adjustable dumbells) due to limited space.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    I'm currently doing strong lifts 5x5 at home, it does take some equipment but you can troll craigs list or play it again sports or pick up stuff from walmart even.

    I have a squat rack and bench ,an Olympic barbell set, a dumbbell set. You can try some resistance bands and a suspension trainer if you don't have space for heavy lifting equipment.

    There are also great kettlebell workouts that are a combination of cardio and weight training.
  • LaurnWhit
    LaurnWhit Posts: 261 Member
    Bump! Thanks for asking!
  • norabeth
    norabeth Posts: 176 Member
    I lOVE ChaLean Extreme weightlifting program at home. I add in more cardio but if you follow her program to lift heavy to fail at 10-12 rep in the burn and lean phase and fail at 6-8 in the push phase you get results. I love feeling sore after her workouts.

    If you are interested check eBay or amazon for better deals.

    Fyi I bought the deluxe set for the extra workouts.
  • ljc73
    ljc73 Posts: 35 Member
    pull-ups seem so far off, but i'll try to find a pull up bar on craigslist. I did a few crossfit classes to mix it up with my cardio classes and the pull-ups killed me!

    what are negatives?

    thank you all so much!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    pull-ups seem so far off, but i'll try to find a pull up bar on craigslist. I did a few crossfit classes to mix it up with my cardio classes and the pull-ups killed me!

    what are negatives?

    thank you all so much!
    You lift yourself to the top with a chair, hold a static pause at the top for a second, and then lower yourself in a controlled manner as slowly as you possibly can.

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