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BREWMASTERBILL SparkPoints: (31,086)
Fitness Minutes: (12,713)
Posts: 4,114
2/15/13 9:45 A

You need an effective program. Of all the things I've seen posted, New Rules of Lifting for Women is a fine choice. Also Starting Strength is a great choice. 5/3/1 as well.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip
ZORBS13 SparkPoints: (120,796)
Fitness Minutes: (117,389)
Posts: 13,679
2/15/13 5:20 A

www.stumptuous.com
www.girlsgonestrong.com/

women-centric sites.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/21x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/
YOU_CALIBAN SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
2/15/13 12:05 A

www.exrx.net

23:15 5k
Longest run: 14.9 mi
TACDGB Posts: 6,136
2/14/13 8:39 P

check out bodybuilding.com as they can help you........

Terri
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 2:59 P

Excellent advice - thanks so much!

Sumayyah

* * Sumay * *

~~~~~~~~~~~~~~~~~~~~~~
Mountain Time
5% Summer Challenge
SERGEANTMAJOR Posts: 6,459
2/14/13 2:44 P

You can also look for a copy of "Body for Life: or "Anatomy for women for strength and fitness." Do not allow yourself to get caught up in doing isolation exercises with small muscle groups (i.e. triceps extensions, biceps curls) they are a waste of time.Concentrate on full body and compound movement exercises to maximize your training progress and minimize your training time.

Check out the Spark team F.I.T. Females in training for suggestions and a support group.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

DRAGONCHILDE SparkPoints: (58,406)
Fitness Minutes: (14,252)
Posts: 9,689
2/14/13 2:22 P

You don't have to worry about bulking up. :) As a woman, in order to do that, you'd have to have the genetic predisposition, and actually train like a body builder: Lift extremely heavy for hours a day, eat at a calorie surplus, etc. You can't accidentally do it.

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:48 P

Yeah - I know - it's just comforting when you can find something that actually has pictures of women - and doesn't stress striving for bulk. I want to be strong - and hopefully someday - toned - but want to take it slow to achieve best results.

Thanks so much - you are an inspiration!

Sumayyah

* * Sumay * *

~~~~~~~~~~~~~~~~~~~~~~
Mountain Time
5% Summer Challenge
DRAGONCHILDE SparkPoints: (58,406)
Fitness Minutes: (14,252)
Posts: 9,689
2/14/13 1:43 P

Do realize that men and women do not need to strength train differently, though; While men do have greater capacity for bullk, the principles are the same for both.


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1662

www.sparkpeople.com/resource/fitness_artic
les.asp?id=354


Edited by: DRAGONCHILDE at: 2/14/2013 (13:44)
Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:37 P

Awesome - I was hoping to find something. If you have any other suggestions - please share. I'd love to have more than one method to change up my routine.

Thanks again, Sumayyah

* * Sumay * *

~~~~~~~~~~~~~~~~~~~~~~
Mountain Time
5% Summer Challenge
DRAGONCHILDE SparkPoints: (58,406)
Fitness Minutes: (14,252)
Posts: 9,689
2/14/13 1:34 P

The book you want to pick up is the "New Rules of Lifting for Women". All of the strength training experts floating around here recommend it.


Edited by: DRAGONCHILDE at: 2/14/2013 (13:43)
Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:30 P

I was hoping to find something all in one site - that doesn't require a lot of time "researching" it. I know they used to have some books like "the anatomy" of exercise or weight lifting or something like that. Even a book would require a bit of "research" and I was hoping to skip that (at least for now so that I can get started).

I'm hoping for a good place to find the different exercises you can do for your triceps (for example) and the rest of the different upper body muscles - and make a routine from that. Then, when I have made accomplishments - go to the same site (book) and choose a different exercise to replace the old one. Does that make sense?

Thanks, Sumayyah

* * Sumay * *

~~~~~~~~~~~~~~~~~~~~~~
Mountain Time
5% Summer Challenge
DIDS70 Posts: 5,368
2/14/13 1:26 P

start with youtube. just type in strength training. Should have lots of choices.

:)
SUMTHINGSPECIAL SparkPoints: (11,608)
Fitness Minutes: (20,284)
Posts: 413
2/14/13 1:23 P

When I used to go to the gym - I used most of the weights in there. I went to a women's gym - so the equipment was tailored for women. I loved doing my routines - and loved being stronger. Now that I am working out a home - I miss it. Can anyone recommend a good resource (book - website - app. for android - etc.) for finding out what specific exercises I can do at home that would replicate what I was doing at the gym - or at least a place that shows a good upper body workout and lower body workout (for a woman) with weights that you can do at home? It's been a while since I've been to the gym - so I would be considered a beginner, but hope to build it up from there.

I don't really remember the names of the machines I used - but I do remember the motions and what the machines all look like.

I'd really appreciate it.

* * Sumay * *

~~~~~~~~~~~~~~~~~~~~~~
Mountain Time
5% Summer Challenge
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