Huntingdog
Champion Author
Oakland
Posts:14,179
Points:2,785,435
Joined:May 2005
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Message Posted: Dec 19, 2005 10:41:15 AM
If you are using weight machines, be sure you have a trainer show you how to properly use the machines.
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DustedEagle
All-Star Author
Nevada
Posts:945
Points:135,170
Joined:Aug 2004
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Message Posted: Dec 4, 2005 4:46:19 PM
I don't know how old you are, but I want to compliment you on getting into an exercise routine. Don't forget to also get into a "diet" routine, as they both work together. Hopefully, you will make it a lifelong ambition, as I know from my experiences that you will always feel good about yourself, and about life in general, also. I don't know if your weight set came with a set of instructions, or not, but if they did, follow the instructions. If not, there are a lot of body building sites on-line that have suggestions for exercise routines, that include specific body part training. Don't expect immediate results, because it won't happen. It does take dedication, and you must stick to your routine. If you do, then the results will seem to come all at once. Don't get depressed about having to wait. It will come. I don't know what your problems are with your legs, but I am a senior citizen who has arthritis in both feet, caused by an injury when I was a teenager. Since I began lifting weights about 3 years ago (I use a cable-machine) I lost the limp I had. I am still doing hip and leg extensions, and calf raises, which are like a horizontal squat. The hip and calf raises are with 50 pounds on each foot, and the calf raises are now at a 200 pound "press." In the beginning, you want to start any weight lift with the least amount of weight possible, usually, say, 5 pounds on each side, and do the repitition for at least 15 times. Then, add another 5 pounds per side (when you do your next set) and continue to add and try to do the 15 reps. When you get to the point where you can only do, say 10 reps, then only do the 10 reps. Don't kill yourself, do it until you tire, then stop. In a few days, you might get up to 11 reps, and do the same thing. Stop until you get to move up a rep, and finally to 15, then add more weight and keep going. The muscle freaks really don't do more than 3 or four reps of just a few exercises, at about 300 lbs. of weight. Read my other postings in the health, exercise, fitness and diet forums, so you'll know about what I have done. I met a lady who is in her 30's (not on here) who has been lifting weights for about 10 years now. She makes the Arnold look like a weakling (hehe), and she has simplified her routine to a 300 lb. weight press, about the same weight in a squat, and about half of that for a bar curl and about half of that for a leg curl. When she does her leg curls, as I do, I tighten my abs to take the residual, and when I do a laying tricept extension, I also extend my legs from 90 degrees under the bench to 135 degrees, to put stress onto my abs, which is my way of cheating to work two body parts with just one exercise. As a short note, I am 5"11" and used to weigh 245 with a 42 waist, 2.5 years ago. I am now 155 with a 33 waist, and am a senior citizen! I started this due to my health, as I am sure you are, and I am thrilled for you, and very happy that you made the choice to do this. Stick with it, it will work! So, Wahya, is your mom a married lady, hehe!
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MageIronWolf
Sophomore Author
Twin Cities
Posts:157
Points:322,870
Joined:Apr 2005
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Message Posted: Oct 28, 2005 12:32:24 PM
I would ask around and find a GOOD athletic trainer/coach and have them work up a routine for you. Without knowing what the problems with your legs are, it is hard to say what would be good for you.
I have 2 routines I use.
1 is HARD lifts 2 times a week with some aerobic every day.
2 is LIGHTER lifts EVERYDAY with some aerobic every day.
I try to alternate these every couple weeks.
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carpat
Champion Author
Honolulu
Posts:7,232
Points:1,449,765
Joined:Sep 2005
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Message Posted: Oct 24, 2005 9:04:58 PM
motivation plays a big part in weightlifting along with concentration.
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Danno2005
Champion Author
Minnesota
Posts:4,191
Points:252,240
Joined:Oct 2005
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Message Posted: Oct 23, 2005 11:10:23 PM
I am about to rip my arms...they need a good workout!
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Danno2005
Champion Author
Minnesota
Posts:4,191
Points:252,240
Joined:Oct 2005
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Message Posted: Oct 20, 2005 6:27:45 PM
Keep motivation...that is the key!
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CrazyFunOne
Rookie Author
Buffalo
Posts:72
Points:8,475
Joined:Sep 2005
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Message Posted: Sep 15, 2005 12:03:45 PM
slow and controlled!
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yop
Champion Author
District of Columbia
Posts:1,426
Points:1,099,235
Joined:Mar 2004
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Message Posted: Aug 7, 2005 9:33:18 AM
Do pyramid lifting. 8-10 reps, increasing the weight then decreasing. Do supersets: alternate groups of muscles that are complementary (examples: one set biceps then one set triceps; chest, then back). Have patience and dedication. You WILL start getting results after 2-3 months.
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rawpricer
Champion Author
Twin Cities
Posts:1,721
Points:386,090
Joined:Mar 2003
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Message Posted: Jul 16, 2005 4:22:44 PM
Get a partner to work out with for motivation and enjoy.
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HondaLover
Champion Author
Toronto
Posts:16,115
Points:3,518,635
Joined:Mar 2003
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Message Posted: Jul 7, 2005 7:04:37 AM
Get a full size mirror. You can check proper form and movements and your shape. Do not be ashamed what you see now. Be patient. Be patient! Do not get obsessed with professional bodybuilders you see in magazines or competition. That is all steroids. You CANNOT have pure muscle arm of 55cm natural way even if you pump 24h a day. Set reasonable goals; I will lose 5Kg of fat in a 6 months. NOT 2 weeks. I will gain 1cm in arms in 2 months. Not 10cm! Point is not to gain but to gain and KEEP.
Read about split routine; exercise one body part no more then 2x a week. I do 3 days lifting, one day rest. Do pyramidal lifting. 4 series: start with lighter weights 12-15 reps, increase weight, lover the reps. Last one should be max 6 reps but with challenging weights. Do not go to heavy or you will injure yourself. Slamming barbell of 100Kg on your chest is not fun.
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Sun Devil
Champion Author
Dallas
Posts:1,115
Points:151,100
Joined:Apr 2003
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Message Posted: Jul 2, 2005 3:19:54 PM
Rotate Arms & Legs... don't do them both on the same day.
For long lean muscles (like a distance runner would have) do light weights and lots of reps (lighter than what is heavy for you).
For bulkier muscles lift a heavier weight for less reps.
When you start off, it is best to have a buddy or spotter with you and see what your "max" is for each exercise, then write it down. You don't want to be doing your max for reps. Since you are new at this, you will want to check what your max is every few months.
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docmom
Champion Author
Connecticut
Posts:7,926
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Message Posted: Jun 25, 2005 6:49:25 AM
Always warm up first for at least 5 minutes by doing treadmill, jumping rope, etc. to get the heart rate up & prevent injuries. Learned this from a World class athlete who went to the Olympics.
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Wahya
All-Star Author
Michigan
Posts:909
Points:484,545
Joined:Jun 2004
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Message Posted: Jun 7, 2005 8:00:14 AM
Just enjoy yourself...
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Irishdude86
Champion Author
Pennsylvania
Posts:1,132
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Joined:Apr 2005
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Message Posted: Jun 5, 2005 5:32:55 PM
do 9 sets with 12 reps
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Wahya
All-Star Author
Michigan
Posts:909
Points:484,545
Joined:Jun 2004
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Message Posted: May 25, 2005 5:55:26 AM
My Mom is almost 60 and has been lifting for about 20 years. She is in incredible shape with very good bone density. I would recommend lifing highly.
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silverwolf
Champion Author
Baltimore
Posts:4,334
Points:76,655
Joined:Aug 2003
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Message Posted: May 19, 2005 3:05:44 PM
My sister put on a little weight and dosen't want flabby arms (or anything else) and now wants to use my weights, so now I have my own workout buddy again.
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KSUROX
Champion Author
Wichita
Posts:5,968
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Message Posted: May 17, 2005 12:57:29 AM
You need to stretch before and after you lift. Helps the elasticity of your limbs. Good for you to start lifting. Get a trainer if you can afford it to get tips and a good workout regimen.
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nascar7
Champion Author
Massachusetts
Posts:5,246
Points:199,730
Joined:Mar 2005
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Message Posted: May 15, 2005 7:42:10 PM
i used to exercise with weights 3 times a week it took time but it was the best i ever felt do not over do it
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silverwolf
Champion Author
Baltimore
Posts:4,334
Points:76,655
Joined:Aug 2003
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Message Posted: May 9, 2005 5:44:50 PM
I lift 5 lb weights to do away with flabby arms.
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eeek
Champion Author
Cleveland
Posts:15,295
Points:3,094,345
Joined:Sep 2003
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Message Posted: May 9, 2005 10:47:42 AM
Same reason I've lifted weights in the past and need to now. Don't forget to target all the different leg muscle groups.
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