A bit late to the post, but I agree that working out is the way to go....you continue to reap the benefits long after the workout.
GOLFPRO 2/7/08 7:07 P
I love stability balls. We have a couple around the house that are different sizes. They're great to just sit on for 20-30 minutes. Your core can really get a good workout just from sitting on it, let alone adding exercise.
matt
MICKEYMETS 2/7/08 5:05 P
most stability balls are rated high in terms of weight limit - i used stability balls when i weighed 370 and had no problems whatsoever. the reebok ones also have burst protection, so they will not pop out from under you. i think they are rated to about 500 lbs, or possibly more. you may need to reinflate more often, but you're not going to break it.
RONIN672 2/7/08 12:25 P
I think the "girly" factor come from most of the demonstration photos/vidios being females. One could assume that they were geared for females if they weren't experianced in such training. How much weight are those stability balls rated to? I always thought of getting one of them for something different, but am afraid of popping it.
HUFFHEINZ 2/7/08 11:29 A
I have to disagree with weasel about the spark exercises being geared towards chicks. I have adjustable dumbbells and a stability ball. I do curls, shoulder presses, chest presses, squats, crunches, back extensions, reverse flies, and plenty of other exercises according to spark that are not in the least bit "girly".
I have also noticed a huge difference in muscle tone and even dropped a pants size after only 4 weeks of 45 minute routines, 3 days a week. I have increased the weight on most exercises from where I started so I know I'm getting stronger.
I spent $35 on a 40-lb Wal-Mart set of cheap-o adjustable dumbbells and $15 on a stability ball. So for an investment of 50-bucks, I can do a very effective strength training routine (pieced together from exercises I've found on spark) while I'm watching shows I've recorded on TV in the comfort of my own living room.
I'll need to go back to Wally World soon to buy some individual weights to up my chest presses, but I'm very happy to spend that money.
The exercises on spark are not girly and they are definitely effective. Piece together your own routine covering all major muscle groups and you'll come out ahead...I guarantee it.
RONIN672 2/7/08 10:12 A
Yeah Warren, I'm with ya there. Even at home, I try and do something like that. I'll do my set of whatever lift then either run in place/ shadowbox/ jumping jacks/ jump rope for a minute or 2, then next lift. I get to sweating like a pig, which is a good thing.
LIONSROAR 2/7/08 8:47 A
I really appreciate the input. Im not new to holistic health but new to the process to get 'myself' healthy. In the past, it's always been about others. I will take all the advice to heart... literally. :D There is an Anytime Fitness within three blocks from my house. I think ill join...
Thanks again everyone!!
WARRENG317 2/7/08 8:14 A
I also understood that muscle burns more calories. I like the idea of a cicuit training routine because you can keep your heart rate up while toning and increasing muscle. You can do more reps at less weight without any true rest to get the sweat going. Unless you what to be "Huge Jerry, Huge!" (sorry for the Seinfeld reference.)
RONIN672 2/7/08 1:20 A
Another thing not covered, and something Iremember from an article from Men's Fitness(or was it Men's Health) that stated muscle burns more calories through out the day. In other words, if you are building muscle, on average, you'll be using a higher percentage of your calorie intake. I would agree, no exercise regimine is complete without strength training. Without it, you won't replace what is "canibalized" by the body during the weight loss process. You have to find that happy place where you are getting enough of cardio, strength, and flexability.
CJHAEN 2/6/08 11:28 P
The other thing to keep in mind is that if you don't do some strength training, a percentage of your weight loss will come from your muscles, not just your fat. However, if you do strength training while you are losing weight, almost all of your weight loss comes from fat. You don't have to do a lot, but as suggested below, a couple of times a week would be helpful. The exercises on this site may not be enough to make you into a meat head, but they are definitley enough to help you from losing your muscle and for toning up. Good luck!
GOLFPRO 2/6/08 11:04 P
Honestly, I will agree with the last post only to a small extent. Is geared towards "chicks"? Not intentionally. Yes, there are more women here than men, but that's because women are more concerned about being skinny than men are.
In regards to the idea that the exercises aren't going to do much for you....if you're already in great shape, you're right. Most of us came here, though, because we aren't in good shape. No offense intended, but how many of us can do 50 pushups in a row? How about 100 situps...not crunches...situps? Or even 25 tricep dips?
The answer to those questions, and more....most of us can not. For those that can, congratulations, you're ahead of the majority of the male population. In which case, you're right, the site isn't helpful for strength training. For those of us who fall into the majority, and can't do more than 10 pullups, using your body weight is one of the best, and cheapest ways to build strength.
To top it off.....many of the exercises listed here come from the trainer for the Cleveland Indians. He uses a lot of these exercise with the players themselves. By most measurements, I'm in pretty good shape. Yet there are plenty of exercises in the Resource Center that challenge me just as much as any dumbell.
In regards to the holistic approach of the other site mentioned....I find it hard to claim SparkPeople is not holistic. SparkPeople provides EVERY avenue necessary for living a healthy lifestyle, and it lets you choose your path at the same time. You can be a vegan, a vegetarian, a low carber, you name it, SparkPeople incorporates your lifestyle into healthy living. Along with the mental aspect, the social aspect, and exercise as well.
Perhaps I'm bias because I've been around here for 4 years and seen countless numbers of people successfully change their lifestyle. However, I believe 100% that the exercises listed here will challenge 95% of the men who try them.
I'll step off my soap box now, sorry for ranting, and no offense intended upon anyone. Just make sure you give the resources here a chance before assuming they're too "girly".
Matt
WEASEL_OF_FUN 2/6/08 10:44 P
Yeah, I'd say you should definitely be lifting for the reasons the other guys have covered. The one thing I'd add though - honestly, this site is really aimed at chicks and the exercises aren't going to do much for you (don't get me wrong though, the tracker functions are excellent).
I think the best thing you can do is go to crossfit.com and absorb the forums there. Those people have a "holistic" approach to the whole fitness lifestyle and they're really sharp. I stumbled onto that about a year ago and their approach has helped me a lot.
Then, either go to a gym or at the minimum, get some adjustable dumbbells and put a chin-up bar in a doorway and you can go to town with that.
Good luck!
HUFFHEINZ 2/6/08 9:31 P
I would definitely concentrate on cardio for weight loss...but I would also recommend weight lifting a couple of days a week. Your weight loss will slow a little at first, but I have noticed a huge impact on my muscle tone since I started strength training. I even dropped another pant size without losing much weight.
I have back problems so I got a stability ball and a set of dumbbells. I do a circuit training routine 3 days a week that keeps my heart rate up while I'm strength training.
Check out my strength training routine on my sparkpage fitness tracker. (I don't do them in that order, because I switch between upper body and lower body exercises.) All of the exercises are straight from the myFitness page here on spark...so they have pictures and a good description of how to perform each one.
GOLFPRO 2/6/08 8:51 P
Hey there!
Do you care that you may not lose weight as fast if you're weight lifting? A couple things to think about here.
1) Doing heavy lifting can certainly lead to muscle gain, which can obviously lead to weight gain.
2) When you lose weight you lose both fat and muscle.
3) Do you want to be healthy? Do you want to lose weight? Do you want to be a body builder?
Needles to say, there are a lot of things to thinks about. When I lost all my weight I quit going to the gym and did it all through cardio, no strength training. If had to do it all over again I would find a good balance between the two.
If you can find the proper balance you can get the best of both worlds. Plenty of cardio will strengthen your heart, the most important muscle in your body. Strength training will help preserve your muscle, which in turn will help burn your existing fat even faster.
I now go to the gym 4 days a week and do both cardio and strength training. If you need help on proper technique visit the Resource Center here at SparkPeople and it will show you all kinds of great exercises and strength training with the proper technique.
Good luck!
matt
LIONSROAR 2/6/08 8:12 P
Hey all... im a 28 yr old 280lbs. Im a stocky build and wondering if i should include free weights or lifting into my fitness routine. I lost 80lbs years ago and all i did was walking. I would rather get more defined results and accelerate my results. So... should i start lifting and if so, where can i find the best technique for doing so ?
