LIFTING

You should so start lifting! I have been reading up on it for the past two weeks and learned some interesting things like for

1) They recommend you should lift weights a least 2 hours a week( doing it 2 days a week for an hour). I havn't been able to do it for an hour yet, but I been working up to it. I lifted weights one day for 15 minutes straight and then rested for two days because they say after you lift weights you shouldn't do it for at least 24-48 hours so your muscles can repair and grow. The last time I lifted weights I did it for 30 minutes so I am optimistic that am going to eventually work it up to an hour. Then I can schedule to do it two times a week for a hour.

2) I have read lifting weights is really important because if you do just cardio workouts you loose fat and muscle,but if you lift weights and then do cardio then it just burns fat! They say you also burn twice the calories the whole 24 hours after you lift weights so I thought that was pretty exciting !!!

3) Lifting weights also help prevent injury

If you lift weights you have to drink a whole lot of water before and after . It's very important because your muscles need to be hydrated.

I would go to wal mart or Academy and lift the weights and kind of play with it seeing where you should start. Maybe 5 pound dumbbells or 8 pound. I was lucky to get mine from a garage sale, I only had to buy my 20 pound dumbbell which I am using that to tighten the bottom of my arms.

I don't have my notes that I have been taking but when I get it a lunch I will post more stuff on here to help you. That is all I know for now. I really enjoy lifting weights and like how it helps increase your metabolism real quick. Well I hope this helps

New rules of lifting for women

Lifting does not mean you will only burn fat, but you will offer a better environment to preserve as much muscle as you can. Diet is of course a huge factor.

Basic plan- Full body lifting

Start from largest muscles and work to smallest

Legs
Back
Chest
Shoulders
Arms
Abs

Pick one exercise for each body part (one for quads, hamstrings, bicep, triceps) learn the form correctly and execute.

Learn how to breathe correctly when lifting (as holding one's breath can cause light headedness and one to pass out)

Do it for a couple of weeks and then add weight and another exercise per body part.

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

New rules of lifting for women

Lifting does not mean you will only burn fat, but you will offer a better environment to preserve as much muscle as you can. Diet is of course a huge factor.

^^this! There is a NROL4W group here and one on facebook. Check it out!

Ditto on New Rules of Lifting. This author has several books. He has great workouts in them. I just finshed the women's book and now I am doing the original men's book. I highly recommend them.