Weight training at home

a05jwal · Post by **a05jwal** » Sun Jan 21, 2007 4:08 pm

The gym I go to is extremely busy so I want to do weight training at home. I have free weights and a stability ball. I want to lose weight and tone. I am 5'9 and 180 would like to be 142. I am doing cardio about 5-6 x a week for 30 -45 minutes. Can you give me a weight routine that I can do at home for strengthening.
THanks.

swanso5 · Post by **swanso5** » Sun Jan 21, 2007 8:01 pm

what free wts do you have and how heavy do they go up to? (are they heavy form you etc)

a05jwal · Post by **a05jwal** » Mon Jan 22, 2007 9:26 am

I have 5lb, 8lb, and 10lb free weights a stability ball, and a step bench. You had given me great advice for the gym , but the gym is so crowded so I wanted to modify some of these to home. I was plannign to do the following:

1. Chest press on ball (8lbs)
2. Tricep Dip
3. Lunges or Deadlifts
4. Squats
5. Shoulder Press

But I know I should have others. Also does it matter the order I do them in?

swanso5 · Post by **swanso5** » Mon Jan 22, 2007 2:59 pm

i was just gonna mention order:

heavy squats (alternated with heavy deads every second session)
lunges
chin/pull up or bb or db row (whichever one you can do)
sb bench press
shoulder press
dips
light deads (alternated with light squats every 2nd session)

that could just about do it but what are your goals??

as for cardio try 10 - 15mins of interval training...try on a track if you can and fat will fall off compared to treadmill, bike etc

a05jwal · Post by **a05jwal** » Mon Jan 22, 2007 4:46 pm

goals are to lose weight and tone up. I do cardio about 5-6 times a week for 30 - 45 minutes. I do step, kickboxing or treadmill. I am also eating about 1800 cals a day and foucsing on protein at every meal. Do you have any other suggestions.

So when would I change this weight routine, i plan to do it Monday, Wed., and Friday. ?

swanso5 · Post by **swanso5** » Mon Jan 22, 2007 8:15 pm

if losing wt is your goal mainly than compound exercises only are the way to go i think...cut cardio down to 2 x interal training sessions x 20mins max...calories will need to be higher for 5 - 6 sessions per week, probably 2500 area or you;ll lose muscle from not having enough fuel for workouts...if it's too much than lower gradually untill yuo lose wt, stay at the number until you stall again than add another cardio session and see how you go, give it time though...do it mon, wed and fri and do it for about 4 - 6 weeks i'd say