Strength Training Tips Needed!

melsmith612 · January 2012

Right now I'm trying to get back into a groove of eating better and being more active - after a few months of slacking off.

I have two 5 lb. hand weights at home that I've been looking to make use of but I want to make sure I'm doing the right types of exercises and enough of them to really make a difference.

Does anyone have a workout regimen using these type of small weights that they could share with me? I have a Wii Fit that I'll be looking to utilize again once I've gotten some activity back into my daily routine but wanted to try some weights first because they're handy, convenient, and a 5 lb resistence is pretty much my limit when starting from scratch.

Any tips, links, etc. are welcome. Thank you!

melsmith612 · January 2012

Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!

TiffaniBarrett · January 2012

I exercise quite a lot using hand weights.

My arms have improved so much since I started. This is what I do:

Shoulder press :

http://www.youtube.com/watch?v=B-aVuyhvLHU

Bicep Curl:

http://www.youtube.com/watch?v=av7-8igSXTs&feature=relmfu

Arm Raises:

http://www.youtube.com/watch?v=D-3JnFrFUOw&feature=relmfu

Tricep Extensions:

http://www.youtube.com/watch?v=nRiJVZDpdL0

I hope this has helped

xx

melsmith612 · January 2012

I exercise quite a lot using hand weights.

My arms have improved so much since I started. This is what I do:

Shoulder press :

http://www.youtube.com/watch?v=B-aVuyhvLHU

Bicep Curl:

http://www.youtube.com/watch?v=av7-8igSXTs&feature=relmfu

Arm Raises:

http://www.youtube.com/watch?v=D-3JnFrFUOw&feature=relmfu

Tricep Extensions:

http://www.youtube.com/watch?v=nRiJVZDpdL0

I hope this has helped xx

Very helpful! I'm going to check these out when I get home tonight!

drivermarshy · January 2012

if u have an iphone look up jefit, i use it all the time has routine section and shows what exercises work which muscles.. very helpful to me when i was new to it all x

ansonrinesmith · January 2012

Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!

I do these at work, in my cubicle (my chair can either lock straight or recline which makes a couple of these possible).

http://www.dumbbell-exercises.com/exercises/biceps/index.html#7
http://www.dumbbell-exercises.com/exercises/shoulders/index.html#6
http://www.dumbbell-exercises.com/exercises/triceps/index.html#3
http://www.dumbbell-exercises.com/exercises/back/index.html#3
http://www.dumbbell-exercises.com/exercises/forearms/index.html#1
http://www.dumbbell-exercises.com/exercises/chest/index.html#3

I started using 5lbs weights as well, and it's amazing how doing 3 sets of 20 of them will help!

ArroganceInStep · January 2012

I'd suggest starting with calisthenics, but that's my own personal bias.

UponThisRock · January 2012

If you're going to make any progress, you're going to need heavier weights

dianer75935 · January 2012

bump

drivermarshy · January 2012

just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x

engineman312 · January 2012

i did this body weight routine when i started strength training.

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

drivermarshy · January 2012

i did this body weight routine when i started strength training.

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

agree with this strongly. legs are biggest muscle group so working on them makes sure ur body is a fat burning furness

melsmith612 · January 2012

if u have an iphone look up jefit, i use it all the time has routine section and shows what exercises work which muscles.. very helpful to me when i was new to it all x

Thanks! I will definitely check that out. I just got an iPod Touch so it gets all the same apps.

melsmith612 · January 2012

Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!

I do these at work, in my cubicle (my chair can either lock straight or recline which makes a couple of these possible).

http://www.dumbbell-exercises.com/exercises/biceps/index.html#7
http://www.dumbbell-exercises.com/exercises/shoulders/index.html#6
http://www.dumbbell-exercises.com/exercises/triceps/index.html#3
http://www.dumbbell-exercises.com/exercises/back/index.html#3
http://www.dumbbell-exercises.com/exercises/forearms/index.html#1
http://www.dumbbell-exercises.com/exercises/chest/index.html#3

I started using 5lbs weights as well, and it's amazing how doing 3 sets of 20 of them will help!

This is great, maybe I'll bring an extra set to work for days when I've eaten my salad too quickly! lol

melsmith612 · January 2012

I'd suggest starting with calisthenics, but that's my own personal bias.

I'm still too fat for calisthenics, that's just being honest. I couldn't do a push up or situp right now if my life depended on it!

melsmith612 · January 2012

If you're going to make any progress, you're going to need heavier weights

I plan on moving up to heavier weights but I'm not looking to bulk up... just general strengthening. I have a pretty low tolerance for upper body strength.

melsmith612 · January 2012

just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x

Right now I'm just concentrating on starting somewhere with a routine using what I have available and trying to stay under my calorie goal. I'm a foodie so dieting is my nemesis and has been for about 20 years now.

melsmith612 · January 2012

i did this body weight routine when i started strength training.

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

Thanks for the link! I understand about the lower body being important because they are the largest muscles and offer the most "burn" for the buck - so I fully intend on working my lower body, I just don't have much in the way of ideas for upper body workouts. It's always been my weak spot. Lower body I could work all day long without anyone helping.

melsmith612 · January 2012

just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x

Right now I'm just concentrating on starting somewhere with a routine using what I have available and trying to stay under my calorie goal. I'm a foodie so dieting is my nemesis and has been for about 20 years now.

I should also mention that just because I'm trying to stay under a calorie goal, doesn't necessarily mean that I'm ready to give up on all of my favorites (i.e. yesterday I had a king size Twix because it was already in my desk drawer at work and I was able to stay in my calorie range despite having it). Dieting has effectively ruined the majority of my life making me feel deprived from what I love so I'm working on incorporating the things I love into my life without overdoing it anymore. My concentration is on changing my relationship with food - not just on losing weight. And for me that means finding ways to have what I want without gaining weight... because no matter how much weight I've lost in the past, I've always managed to gain it back and then some... because most diets don't address how to eat AFTER you hit your goal weight.

lexgem · January 2012

If that's all the equipment you have and all you're ready for at the moment, I think the best thing you can do is get a Jillian Michaels DVD. They are relatively inexpensive and really work for getting the basics down and for fat loss

dargytaylor · January 2012

bump

Strength Training Tips Needed!

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