strength training advice please.....

From what I've heard, you're supposed to do strength training, too. I've heard to alternate days, like do cardio one day, then strength training the next and follow that pattern.

A lot of athletes/trainers subscribe to the total body concept, unless you want to be a body builder or something, it is most effective to combine strength and cardio a few times per week. Maybe try doing some general conditioning intervals on elliptical days, warm up for 5 minutes, then do pushups for one minute, 5 on elliptical, then situps, 5 on elliptical then plank etc. On another day warm up, choose a few exercises (maybe two upper body, two lower) and do a few sets before your cardio session.

There is a whole forum for people who want to lose weight and tone up. Stroutman81 is a personal trainer and wants to help everyone understand how to best get into shape. I am trying to lose weight and tone up. I do weight training twice a week and cardio 3 times a week or more. You need the strength training to protect your body from injury. When you do only cardio your body uses your muscle, tendons, and fat for energy. You need to protect your muscles and tendons.
Stroutman recommends using REAL weights too. No more five pound dumbbells (unless you have never lifted in your life) You do six basic exercises and they get to every part of your body. Squats about 8 reps per set (you should just barely be able to lift the last one). Row, dead lift, pull up, and shoulder press should be completed the same way. All other weight lifting exercises are considered accessory and are not that helpful until you have built up on these.
I tried to find a link to his blog but I couldn't.
I have toned up all over and continued to lose weight (muscles constantly burn calories) with this method and I really enjoy actually lifting REAL weights in the guy's section.
Good luck!

Do you belong to a gym where weight training classes are offered? At mine they are called "muscle challenge" or "pump". That's where I learned to use barbells and free weights. There are books and magazines that illustrate proper form. Or maybe a couple sessions with a trainer?

I think the basic idea is you begin with a pair of 5-7 lb weights and do some biceps curls and other useful exercises such as shoulder presses. As you progress you move up to 8-10 lb weights and then (and we're talking a lot of months or even a couple years here) on to 12-15 lbs. The deal here is that after you've gotten accustomed to a lighter weight, you need the heavier one or you will have to do ten sets of each exercise to get any effect. I like to do fewer reps with heavier weights because that way I can do more exercises in the allotted time.

My typical workout is 30-40 minutes of cardio followed by 30-40 minutes of weights, barbell, and core exercises. I take every other day off and just walk or swim laps on the alternate days. I wish I went to cardio kickboxing classes but I haven't had time. I do go to muscle challenge class about once a week.

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