Immerito Member

http://i.huffpost.com/gen/1636286/thumbs/o-SQUAT-CHALLENGE-570.jpg

If your instructor is not certified, find someone who is (see link to see if your instructor is among them. ) http://www.dragondoor.com/instructors/

If beginning lifters should do compiund lifts, why do intermediate/advanced lifters switch to working isolated muscles (biceps, etc)?

Add five pounds to each workout next session. You shouldn't be in pain (be injured) but you will likely feel soreness.

Yes you are---so lift heavy to become stronger and leaner!

http://www.startingstrength.com/articles/squat_rippetoe.pdf

Unless you take lots of steroids, eat an insane amount of calories, and have testosterone levels like the average man, you will not bulk. Women bodybuilders get that way by working even harder than their male counterparts to build muscle.

OP, Consult your doctor. This question is not appropriate for strangers on the internet. We are not medically equipped to advise you. Before you engage in any type of exercise, get clearance from your physician.

You cannot spot reduce fat. Unfortunately, the human body is designed to hold onto fat in some areas longer than others. Do strength training with heavy weights; this will help preserve muscle so that when your body seeks more fuel to burn it burns more fat. Check out Body Beast. The lean version might work well for you.

Get a heart rate monitor to help with tracking; very accurate for cardio, though not as much for weights. Also, use this: http://www.myfitnesspal.com/exercise/calories-burned/les-mills-bodypump-23059328

Pick up the book "Starting Strength"; it will teach you proper form and give you a basic weightlifting program. startingstrength.com/

To be honest, you're going to need to get more serious about strength training. You will not bulk up or look like a man. I know it's not the reply you wanted, but I want you to achieve the results you desire--to be frank, you aren't achieving them with your current plan of attack. Along with eating properly, a good…

+100

Push ups can help as well; return the weights you bought and get heavier ones---if you've ever carried a newborn, you can handle more than a three pound weight. To help achieve the results you want, you're going to need to use heavier weights.

It's superficial pain. Thanks. :)

Thanks. I'm betting it's DOMS. I'll stretch and do a lighter workout today.

Thanks. Starting Stronglifts tomorrow.

So when does the Nazgul! Run! app come out so that we of the Fellowship may be properly inspired? ;-)

Great post!

My knees improved greatly after I began including square and lunges in my strength workouts.

I'm deciding between these myself. Looking forward to the responses.

Squats and lunges.

Anyone is welcome to add me.

http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2 Starting Strength DVD by Rippetoe

Bump.

Bump.

This.

Also read Starting strength. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/

In another thread the OP states: "i do 30 min of cardio twice a day and weights for 45 min everyday ." He also expresses frustration with not achieving the results he wants. Overtraining & insufficient rest. http://www.myfitnesspal.com/topics/show/1109832-how-much-do-you-workout

Friendly tip, Op--if you don't take the heavy lifting ladies seriously, the heavy lifting men will take you less seriously: on the grounds that you have already demonstrated a proclivity to dismiss sound advice.