I've just started doing this about two months ago, and I want to make sure I'm doing it right... I'm not seeing any results from it, so let me tell you what I've been doing it properly.
Every other day, I do two sets of each of these:
10x leg lifts, inner thigh, no weights, each leg
10x leg lifts, outer thigh, no weights, each leg
15x bicep curls w/ 10 pound weight; leaning elbow on inner thigh and straightening and curling arm, each arm
15x tricep curls w/ 10 pound weight; lifting straight up from behind head, each arm
15x calf stretches, no weights, each calf
15x hamstring stretches, no weights, each leg
10x sit ups
15x arm extensions for shoulders w/ 5 pound weights; standing, lifting arms slightly bent out in front of me
15x shrugs w/ 5 pound weights
I have a feeling I'm doing this really, really wrong, if not (hopefully) in a way that's harmful, and I just know I'm going to be embarrassed when I find out how to do it, but you can't get a question answered if you don't ask it. muscles don't seem to grow at all and I haven't been able to add any reps or weight, muscle has been getting tired at around 11 reps every time. Please help me?
weightlifting for weight loss - how?
Moderators: Boss Man, cassiegose
ok first just wanted to say its good that your asking 
im going to school to be a PT so its kinda like interning lol
---List the exercise equipment you have available to you...what kind of benches or exercise balls or weights etc... (i had to make a full body workout the other day in class with a stability ball, 2x10lbs dumbbells and a jump rope lol...had someone do the exercises and he was drenched with sweat)
---Let me know something to know what kind of shape your in...u don't have a picture up...(can u run,jog,walk for 5...10...15...20...minutes...1/4 mile...1/2 mile...etc)
feel free to send me a private message
im going to school to be a PT so its kinda like interning lol
---List the exercise equipment you have available to you...what kind of benches or exercise balls or weights etc... (i had to make a full body workout the other day in class with a stability ball, 2x10lbs dumbbells and a jump rope lol...had someone do the exercises and he was drenched with sweat)
---Let me know something to know what kind of shape your in...u don't have a picture up...(can u run,jog,walk for 5...10...15...20...minutes...1/4 mile...1/2 mile...etc)
feel free to send me a private message
The other exercise I do is jog/walk in place for thirty minutes twice a day, six days a week, when I wake up and between 8 and 11 at night... I do variable intensity, two minutes jogging, one minute side-stepping, which works out to about 20 minutes jogging and 10 side-stepping.
The only equipment I have available are a pair of ten pound weights and a pair of 5 pound weights. And, I'm actually a girl, in case that's an issue.
The only equipment I have available are a pair of ten pound weights and a pair of 5 pound weights. And, I'm actually a girl, in case that's an issue.
Oh! I am... well, probably not in shape, but I think getting there. I weigh 383 lbs currently and have lost close to 20 pounds since I started working out and dieting in mid-August. I started in mid-August doing 15 minutes walking per day, then up to 20 walking/jogging in place, then 25, then 25 minutes twice a day, and now 30 minutes twice a day.
20 pounds is awesome for 3 months! congrats!
ok then with the 5-10 pound weights i dont think your going to see much of a muscle size increase but itll defintely be sufficient for losing weight
theres a bunch of cheap equipment that you could buy to give yourself a bigger variety of exercises to do (stability ball, med ball bosu ball etc)
whats your diet look like? eating too much or even too little can slow your progress
your cardio portion sounds good...just slowly increase the intensity so that it stays challenging for you. if its getting easy, your body is adapting and your burning less calories...your obviously getting better conditioned since your time has increased 400% lol in your shuffles..add floor slaps...every few seconds just bend over and slap the floor this will get your upper body into it a little more....your jogging...u could include anything like jumping jacks...jump squats etc for a little extra burn just keep it challenging
now on to your exercises...if you recruit more muscle groups in an exercise, youll burn many more calories. so youll want alot of compound exercises...try these
---get a chair while holding 2 dumbbells... and squat down into it then do an arm extension then stand up thats 1 rep
---do a walking lunge with an alternating bicep curl
---do jumping jacks and as soon as your done do your tricep extensions (tricep curls you called them)
---crunches are a little easier on your back than situps
---try doing "the plank" and go longer and longer each time
---try different walks ie: spiderman walk, bear walk, crab walk,...they are good to build full body strength
---pushups are great if you can do them...even on your knees
i dont really want to give you a rep and set range to stay in because im not sure what your capable of but try adding or doing some of these exercises instead...if you want different ones for any reason, or your wanting to work specific muscle groups let me know!
[/i]
ok then with the 5-10 pound weights i dont think your going to see much of a muscle size increase but itll defintely be sufficient for losing weight
theres a bunch of cheap equipment that you could buy to give yourself a bigger variety of exercises to do (stability ball, med ball bosu ball etc)
whats your diet look like? eating too much or even too little can slow your progress
your cardio portion sounds good...just slowly increase the intensity so that it stays challenging for you. if its getting easy, your body is adapting and your burning less calories...your obviously getting better conditioned since your time has increased 400% lol in your shuffles..add floor slaps...every few seconds just bend over and slap the floor this will get your upper body into it a little more....your jogging...u could include anything like jumping jacks...jump squats etc for a little extra burn just keep it challenging
now on to your exercises...if you recruit more muscle groups in an exercise, youll burn many more calories. so youll want alot of compound exercises...try these
---get a chair while holding 2 dumbbells... and squat down into it then do an arm extension then stand up thats 1 rep
---do a walking lunge with an alternating bicep curl
---do jumping jacks and as soon as your done do your tricep extensions (tricep curls you called them)
---crunches are a little easier on your back than situps
---try doing "the plank" and go longer and longer each time
---try different walks ie: spiderman walk, bear walk, crab walk,...they are good to build full body strength
---pushups are great if you can do them...even on your knees
i dont really want to give you a rep and set range to stay in because im not sure what your capable of but try adding or doing some of these exercises instead...if you want different ones for any reason, or your wanting to work specific muscle groups let me know!
[/i]Thank you!
I definitely will be buying at the very least a bench that goes from incline to lying straight when I have some money that's not going for bills, lol - I lost job recently and started going to school, and the part-time job I have just covers the bills.
I don't think they make a stability ball that I can use - I think the weight limit on most of the ones I saw was 250 lbs, but I will be buying one when I meet the weight requirements, I see a lot of interesting exercises that use them.
What is "the plank"? What is spiderman walk?
I will be hopefully adding ankle weights (the cloth ones that wrap around, starting at about two pounds per ankle) to help increase the resistance in current cardio workout. I like the slapping the floor idea, thank you! I've been thinking of adding time, but the idea is... well, frankly, I'm a multitasker and having only two tasks during that thirty minute period is just kind of boring to me, so the idea of increasing that time any more is distasteful.
I try to eat every three hours and fit in 2250-2500 calories per day, more than enough to be able to decrease in the future if/as/when needed. I never let myself get hungry and I divide things into individual servings so I have to think about taking more than one serving. I have three meals a day. For breakfast I have an egg white and a whole egg, two pieces of toast (I do probably use too much margarine for that, but I also use low-fat margarine with ALA) and a piece of fruit, unless I'm running out the door, but I keep non-fat yogurt and fruit and applesauce to hand in the fridge that I can grab on the way to work.
Lunch and dinner, I'm using the rule of half the plate veggies, 1/4 meat (I'm trying to cut back on beef and pork but they're delicious), 1/4 starch. Just today I started eating brown rice instead of white.
I also have two snacks, one consisting of a serving of nuts and a piece of 72% dark chocolate, for a treat and the antioxidants. The other is a small serving of anything I want, but I've started keeping 100 calorie packs of sweets and popcorn and crackers that are really easy to grab and really satisfying. I don't deny myself anything, because for me it is absolutely true that being denied makes me want the item 10 times as much. I'm just learning to tell myself that half a piece of cake is as delicious as the whole thing.
Whew, sorry that was so long!
I definitely will be buying at the very least a bench that goes from incline to lying straight when I have some money that's not going for bills, lol - I lost job recently and started going to school, and the part-time job I have just covers the bills.
I don't think they make a stability ball that I can use - I think the weight limit on most of the ones I saw was 250 lbs, but I will be buying one when I meet the weight requirements, I see a lot of interesting exercises that use them.
What is "the plank"? What is spiderman walk?
I will be hopefully adding ankle weights (the cloth ones that wrap around, starting at about two pounds per ankle) to help increase the resistance in current cardio workout. I like the slapping the floor idea, thank you! I've been thinking of adding time, but the idea is... well, frankly, I'm a multitasker and having only two tasks during that thirty minute period is just kind of boring to me, so the idea of increasing that time any more is distasteful.
I try to eat every three hours and fit in 2250-2500 calories per day, more than enough to be able to decrease in the future if/as/when needed. I never let myself get hungry and I divide things into individual servings so I have to think about taking more than one serving. I have three meals a day. For breakfast I have an egg white and a whole egg, two pieces of toast (I do probably use too much margarine for that, but I also use low-fat margarine with ALA) and a piece of fruit, unless I'm running out the door, but I keep non-fat yogurt and fruit and applesauce to hand in the fridge that I can grab on the way to work.
Lunch and dinner, I'm using the rule of half the plate veggies, 1/4 meat (I'm trying to cut back on beef and pork but they're delicious), 1/4 starch. Just today I started eating brown rice instead of white.
I also have two snacks, one consisting of a serving of nuts and a piece of 72% dark chocolate, for a treat and the antioxidants. The other is a small serving of anything I want, but I've started keeping 100 calorie packs of sweets and popcorn and crackers that are really easy to grab and really satisfying. I don't deny myself anything, because for me it is absolutely true that being denied makes me want the item 10 times as much. I'm just learning to tell myself that half a piece of cake is as delicious as the whole thing.
Whew, sorry that was so long!
i dont think youll pop a swiss ball =) lots of them are tested to like 500kg thats alot of pounds lol...soo many exercises for your core on them...im actually more of a barbell + plate lifting guy but im starting to like the swiss ball...but i understand the money issue
the easiest way to decsribe a plank would be to get in a pushup position but instead of your hands being on the ground put your forearms on the ground and just hold the position and stabilize yourself...its a really good core exercise
the best way to explain the spiderman walk...err walk like golem off of the lord of the rings lol
http://www.yourlifestylefitness.com/exe ... n_walk.htm
yeah...i don't really care for cardio myself but it is "necessary" you said your already doing an hour...thats awesome...don't worry about increasing the time...just keep the intensity high for yourself...make sure it stays tough...it doesnt have to be just jogging...try swimming...riding a bike...psh i played dance dance revolution once and sweated butt off! keep it fun! instead of 20 minutes of jogging try 5 minutes jogging 5 minutes jumping jacks 5 minutes shuffle 5 minutes jump rope...anything to stay into it! the ankle weights probably would be a nice intensity booster
ur getting the right amount of calories just make sure they are coming from the right sources...id say to stay close to these ranges of
55-60% carbs (as little added sugars as possible
20-25% protein
20% fat (aim for unsaturated)
i totally understand where your coming from on the cravings part just make sure you continue to keep them minimal...they say the best way to stop the cravings is to fight it and completely stop...once your brain stops getting the little sugar spikes itll forget about it and you lose the cravings...but if your always giving it a little here and a little there...itll expect it...its tough...i was a junk food junkie lol...burger king was lunch and dinner! i ate whatever and whenever then one day decided id rather be in shape...btw...dark chocolate is the best
sounds like your doing it alright though, if your never hungry and your getting just enough calories in those limits then your diet sounds good...just slowly ease off the sweets until you don't "need" them...substitute carmel corn for strawberrys and cheeze its for low fat cheese and grapes...everyone has their little "cheats" but weight loss is based on calories in - calories out...alot of times people will mess up their entire weeks diet in 1 sitting....***points at himself***im guilty of that lol...and its just not worth it...youll feel bad knowing that you messed up and once the weight loss stops...been there...
in your first post u said you think your doing it wrong...id have to say not as bad as you think...you've lost 20 POUNDS already...in 3 months...its recommended to lose 1 pound a week..so your ahead of schedule! you'll see people that lose tons of weight really fast...they go on these crazy diets that they hate and when they stop them..bamm the weight comes back ++....your doing it the smart way...LIFESTYLE CHANGE!...just keep it up, your doing great
the easiest way to decsribe a plank would be to get in a pushup position but instead of your hands being on the ground put your forearms on the ground and just hold the position and stabilize yourself...its a really good core exercise
the best way to explain the spiderman walk...err walk like golem off of the lord of the rings lol
http://www.yourlifestylefitness.com/exe ... n_walk.htm
yeah...i don't really care for cardio myself but it is "necessary" you said your already doing an hour...thats awesome...don't worry about increasing the time...just keep the intensity high for yourself...make sure it stays tough...it doesnt have to be just jogging...try swimming...riding a bike...psh i played dance dance revolution once and sweated butt off! keep it fun! instead of 20 minutes of jogging try 5 minutes jogging 5 minutes jumping jacks 5 minutes shuffle 5 minutes jump rope...anything to stay into it! the ankle weights probably would be a nice intensity booster
ur getting the right amount of calories just make sure they are coming from the right sources...id say to stay close to these ranges of
55-60% carbs (as little added sugars as possible
20-25% protein
20% fat (aim for unsaturated)
i totally understand where your coming from on the cravings part just make sure you continue to keep them minimal...they say the best way to stop the cravings is to fight it and completely stop...once your brain stops getting the little sugar spikes itll forget about it and you lose the cravings...but if your always giving it a little here and a little there...itll expect it...its tough...i was a junk food junkie lol...burger king was lunch and dinner! i ate whatever and whenever then one day decided id rather be in shape...btw...dark chocolate is the best
sounds like your doing it alright though, if your never hungry and your getting just enough calories in those limits then your diet sounds good...just slowly ease off the sweets until you don't "need" them...substitute carmel corn for strawberrys and cheeze its for low fat cheese and grapes...everyone has their little "cheats" but weight loss is based on calories in - calories out...alot of times people will mess up their entire weeks diet in 1 sitting....***points at himself***im guilty of that lol...and its just not worth it...youll feel bad knowing that you messed up and once the weight loss stops...been there...
in your first post u said you think your doing it wrong...id have to say not as bad as you think...you've lost 20 POUNDS already...in 3 months...its recommended to lose 1 pound a week..so your ahead of schedule! you'll see people that lose tons of weight really fast...they go on these crazy diets that they hate and when they stop them..bamm the weight comes back ++....your doing it the smart way...LIFESTYLE CHANGE!...just keep it up, your doing great