Hi JMSTURD, it's great that you are going to a gym. Here are some basic exercises that you can start out with. Please do not worry about bulking up, unless you are supplementing with steroids there is no need to worry about this. Lifting weights will help you build muscle so that you will burn fat more efficiently. As you build muscle you may notice that the number on the scale is not moving downward, but your clothes may begin to fit looser and you are losing inches.
Based on a split workout 4 days a week. Time: 25-45 minutes. Each workout consists of compound exercises which include,
Squats - (see: Quads/Hams/Glutes / exercise: "Stiff Leg Deadlift")
Deadlifts (see: Hamstrings)
Bench Press (see: Chest for all)
- OR Dumbell Press
- OR Incline Bench Press
Dumbell Press (see: Shoulders)
Barbell Curls (see: Biceps)
- OR Concentration Curls
CORE/ABS: (see: Abdominals)
Begin with a 10 minute warm-up. Warm can be done by doing each exercise without weights or with a very light weight.
Perform 1 - 2 sets of 6 - 12 reps per exercise. The last 1 or 2 reps should be difficult to do. sets. (... this lets you know that you are challenging the muscle. If you are not challenged, increase the weight)
Take 30 second rest between each set.
A good starter weight is:
Beginner: 3, 5 & 6
Intermediate: 7, 8 & 9
Advanced: 10, 12 and above
Whenever the exercises become easy, it would be time to increase the weight.
You can find examples of the above exercises at this link:www.thetrainingstationinc.com/exercises.ht
NOTE: After each exercise above there is a reference to "SEE" an exercise category. Follow this and refer to each example of each exercise above at the link above.
Examples of beginner workouts: www.thetrainingstationinc.com/beginner-wor
... substitute all the machine exercises for lower/upper body with the ones listed above.
There is a lot of information on this site. All this may seem overwhelming but if you have any questions just let me know and I will help you get started.
PS: ... for motivation, here is a
of mine who started lifting weights at the age of 56, note that her stature is still very feminine: www.sparkpeople.com/mypage.asp?id=MARVELOU
Edited by: JAZZID at: 12/5/2012 (16:08)
| Pounds lost: 0.8