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SPUTNIK512 Posts: 1,724
2/21/14 8:31 A

I'd recommend the book The New Rules of Lifting for Women. It's got workouts laid out for you and pictures with great instructions on how to do the exercises.

IMDADOGGIE SparkPoints: (25,916)
Fitness Minutes: (9,826)
Posts: 1,710
2/21/14 2:05 A

I too have a very large amount to lose. I can't do a whole lot yet because I am so overweight I just am unable. I recently started going to a physical therapists office that is offering kettle bell classes. I really like them. The first class will leave you feeling the work out. My class lasts only half an hour and does a complete whole body work out and is easier than I had expected. I definitely know I have done it the next day but it is a good pain and I have already signed up for two months. I really love it. Maybe you can find something like this that will help. Good Luck!

FIELDWORKING SparkPoints: (27,915)
Fitness Minutes: (57,961)
Posts: 726
2/19/14 1:01 P

Here are some workouts for beginners using gym equipment.

Total Body Gym Workout (25 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=223


Express Workout for the Gym (25 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=224


Beginner's Gym Workout (20 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=225


Heart Healthy Gym Workout for Beginners (20 minutes): http://www.sparkpeople.com/resource/fitnes
s_plan_generator_details.asp?id=236

Basic Gym Workout (30 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=226


Intermediate Gym Workout (35 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=227


Full Body Gym Routine for Beginners (45 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=228


Full Body Challenge (60 minutes): www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=229


FIELDWORKING SparkPoints: (27,915)
Fitness Minutes: (57,961)
Posts: 726
2/19/14 12:43 P

Cable Cross Workout: www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=220


The link to this workout would be a good place to start.

On the workout generator, it would probably help to do a search for beginner and full body workout. You can choose to search for workouts that are 30 minutes or less or for ones that are at least 30 minutes and go up to about 45 minutes to an hour. At the bottom, check the boxes of things that are available to you (i.e., gym equipment, medicine ball, dumbbells, etc.). The link I listed above is considered advanced but I think that a beginner would be ok with it. Instead of doing 3 sets of 12 reps for each exercise, like it is suggested in the workout, aim for 2 to 3 sets of 8 to 10 reps. I hope this helps.

IVYLASS SparkPoints: (129,819)
Fitness Minutes: (40,561)
Posts: 6,642
2/19/14 11:25 A

Does your gym offer Body Pump classes? These are 60 minute weight lifting classes that focus on toning. They work all the muscle groups and are a lot of fun.

You can get hurt if you don't know how to use the weight machines, so ask the gym staff to help you.

For well sculpted arms and shoulders you want to work your biceps and your triceps. Search for those exercises on Sparkpeople and you'll find a lot of videos to help.

ALYSSAWINEGAR Posts: 63
2/19/14 11:14 A

I've just recently started strength training. I never stick with it because of how long it takes to get a good workout but I've tweaked my routine and I really like it.

Here's what I do:

I alternate every other machine between arms and legs/core so that my arms don't get too weak by doing all the arm workouts back to back. I give myself 7-10 seconds per set. I don't linger on a machine, I move on and get as much in as I can in 30 minutes. When I'm done, I'm very sweaty and usually my heart is racing.

Also, be sure that the weights you are lifting are a CHALLENGE (heavy) to you. That's how you build muscle. You need to exhaust your muscles too. have your self aim for 15 reps (or whatever) and when you get to 15 keep going until you literally can't do a rep in perfect form. If you go to like 25-30 reps in this case, that means the weight isn't heavy enough!

My final advice is, listen to face paced music. I listen to hard rock (the only time I really do, lol) because it pumps my adrenaline.

Hope that helps! To sum it all up, MAKE IT WORK! Don't give up because of inconveniences - being overweight is inconvenient! emoticon emoticon

CHERKYLE SparkPoints: (29,403)
Fitness Minutes: (25,526)
Posts: 1,082
2/19/14 10:45 A

I have access to a well equipped gym at work (cable machines). I have tried the workout generator but get confused as to what area to search.

I am VERY overweight so everything needs help. I want to tone my whole body and build muscle strength. I am envious of well sculpted arms so that has been my focus so far, but would love a total body workout I could do 3 days a week.

I only have 30-45 minutes so that is a problem too.

Any advise/suggestions would be wonderful

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