Weight Training Newbie Questions

This was my reply to a previous post on the same subjct....deally 3 days a week, you need to keep the cardio to lose fat. A full body routine can begin simply with 1 exercise per muscle group, when you get better you move on...not a fan of strength videos, because seriously, you need to lift heavy weight to see results.
Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes

For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20-40 minutes.

You can You tube the exercises if you are unfamiliar with them...hope I helped.
Example:
Crunches
3 sets of 12-15

Barbell Bench Press - Medium Grip
2 sets of 8-12

Dumbbell Flyes
2 sets of 8-12

Wide-Grip Lat Pulldown
2 sets of 8-12

Seated Cable Rows
2 sets of 8-12

Dumbbell Shoulder Press
3 sets of 8-12

Barbell Curl
3 sets of 8-12

Triceps Pushdown
3 sets of 8-12

Barbell Full Squat
2 sets of 8-12

Leg Extensions
2 sets of 8-12

Lying Leg Curls
3 sets of 12-15

Standing Calf Raises
3 sets of 12-15

Loads of ad-free training suggestions and info here: http://www.stumptuous.com/category/starting/starting_weight_training

Great advice! I've often wondered can you "really" tone/sculpt with rubber bands. You don't have the weighted weight as a machine or DB, but only tension. Is this really enough to do 3 sets of 12-15 for your 3 days per week?

Weight train as long as you're comfortable, but try to go for at least 30 minutes. Do as heavy as you can up to 8 reps, struggling on the 8th rep. Rest a minute, then do another set.

You can get a good workout with the bands, I bought a set of the Reebok heavy bands for p90x and I had to get a pair of medium.

If you're doing an 8 rep range, you should start to strugle on the 6th rep...7 and 8th should be super hard to do. If you only struggle on the 8th then you have at least 2 more good reps in you if not more. Your dietary needs will change if you lift really heavy, and consistently, as muscle size grows, you need to be achieving more protein in your diet, consuming 5-6 mini meals, where you are having protein at each one...not limiting your carbs, but definitely keeping an eye on them...things like oatmeal, brown rice, I tend to benefit from during peak activity hours..i keep to veg and protein later in the day..have to find out what your body likes and best responds to.

As far as bands go, you can get a good workout, but you won't ever get ripped...I don't know what your goals are, general fitness...keep to the bands...you're looking for a sculpted muscular physique, bands are pointless.

Weight train as long as you're comfortable, but try to go for at least 30 minutes. Do as heavy as you can up to 8 reps, struggling on the 8th rep. Rest a minute, then do another set.

You can get a good workout with the bands, I bought a set of the Reebok heavy bands for p90x and I had to get a pair of medium.

If you're doing an 8 rep range, you should start to strugle on the 6th rep...7 and 8th should be super hard to do. If you only struggle on the 8th then you have at least 2 more good reps in you if not more. Your dietary needs will change if you lift really heavy, and consistently, as muscle size grows, you need to be achieving more protein in your diet, consuming 5-6 mini meals, where you are having protein at each one...not limiting your carbs, but definitely keeping an eye on them...things like oatmeal, brown rice, I tend to benefit from during peak activity hours..i keep to veg and protein later in the day..have to find out what your body likes and best responds to.

As far as bands go, you can get a good workout, but you won't ever get ripped...I don't know what your goals are, general fitness...keep to the bands...you're looking for a sculpted muscular physique, bands are pointless.

I am pear shaped and tend to carry weight on my thights. Ideally I would want to look like Jessica Biel someday. Or at least lose a inch on my thigh. My waist is pretty reasonable and the smaller the merrier.

You can't spot reduce, but doing some squats and lunges with the weights will work those muscles

Great tips!