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Strength Training HELP!!!
Friday, November 09, 2012
Hello - if you are taking time to read this blog - thank you! I cannot do this with out your help!!
I am kind of an all or nothing type - which usually means nothing lol
I have been wanting to incorporate ST into my fitness from the beginning (09) but have been VERY sporadic at best! I want EVERYTHING toned and NO FLABBY - but get bogged down in the details. I am STILL a recovering couch potato - even though I move a whole lot more than I did I am no where near most of my spark friends exercise level. If I do some thing 20 min., 3 days a week - it has been a good fitness week for me.
I only have light hand weights (3# I think) and a balance ball. I was tossing around doing arms monday, legs tuesday, core wed, arms thur, legs friday? I am not very strong now. If I had to guess my legs are strongest, followed way back in the distance is arms/core. I think 10 minutes would be a good starting point?? I feel like I need 2 core days too, but I know I probably wouldnt do anything on the weekend!!
Does anyone have a good "routine" for a beginner?
Good exercises for each "part"?
ANY guidance will be helpful and VERY much appreciated!!
Member Comments About This Blog Post
I find that good 'ol SQUATS and LUNGES are THEE best bet in toning those legs! They may be old school but nothin' quite beats them, in my opinion.
Start out with like 2 or 3 sets of 8-10. When you are ready to progress, go lower. It's amazing how low you can eventually go and how great it feels.... eventually. When you're ready to progress further, grab some weights (or resistance band) and hold them while you do them. :-)
My favorite way to tone arms is by using a resistance band. Look up some exercises for it. It's a pretty cheap investment and you can do sooooo much with a band! AND, when you're ready to progress, you don't need to get bigger weights, just use more resistance in the band!
Abs/Core: Noone likes them, but crunches and good 'ol fashioned sit-ups can do wonders. But you really need to engage that core muscle. Really put your mind into it. Doing them on a ball is a great way to engage that muscle!
Also, PLANKS! I have a love/hate relationship with planks! These things can be killer, but will really work those muscles. Starting out, you may only be able to hold it for a couple of seconds (literally), but keep building on that time.
Losing weight while strength training is KEY to success (in my opinion) :-)
Start out small and just keep building up. Don't let it initimidate you at all. You are going to be sooooo glad you did! It makes an amazing difference! :-)
Hope any of this helps! :-)
1421 days ago
Exactly I use spark videos, be sure to do them, I did not do strength and now I have to catch up!
1422 days ago
Just like what these gals already said, SP has some fabulous videos to start out with for ST, but like MORTICIAADDAMS said it is based individually on what you can and can't do. You may have to try out several until you find ones that work best for you. When I started out with ST, I must say I was NOT a big fan, but now I actually really love it. My muscles feel stronger, even when they are a bit sore like NOW, but the results are really WONDERFUL! I really am so happy to see how much my arms and legs are getting toned, my core and tush are getting better, too. I too started out in Couch Potato Land!
1422 days ago
Start with the SparkPeople Boot Camp videos, which will direct you on what to do safely and encourage you to keep going. Day by day they will get through all of the body's areas. They may have modified (less streneous) options. Just do whatever you can on the videos but keep moving until the end.
Here's my biggest recommendation: Don't underestimate what your body can accomplish. Push yourself to be uncomfortable. You will have sore muscles - you will recover. Do the planned exercise session even if you don't want to - you will get through the session. Make exercise your priority - you are a priority.
Incorporating excercise will change your life - more than you can concieve!
1422 days ago
You really should check out the exercises on sparkpeople because I found that when I decided to do strength training that there were only certainly exercises I could do or would do and it narrowed it down a lot. The only exercises that will work are the ones that you enjoy doing and picking those out is very individual.
1422 days ago
Comment edited on: 11/9/2012 11:23:57 AM
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.