As a beginner, I was there too.
Or, were you lifting 25 pounds, for example? Hi Staci. The amount of weight you should use will differ for different muscle groups and your level of experience. If you feel like you can keep going and your form is still good, than choose a heavier weight for your next set. Is it better to do cardio after strength training or before? Or does it even matter? I was told cardio after strength training burns more fat. Thanks for all the advice and motivation you post. That is a debate that has been battled for years. There have been some studies show that one order is ideal because of this and that, and other studies that show how the reverse order is better because of this and that.
My suggestion is to just use common sense. Do what feels best for you, or what is most convenient for you.
I feel so much better, stronger, and more confident. Love it! Just be careful, cause overtraining can lead to injury. Also, I really enjoy lifting and would like to be steered toward a program that addresses different muscle groups on different days of the week. Any suggestions for a program to follow? Heather, I addressed your question regarding order of exercise in the comment above, 4.
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As far as split training routines go, check out bodybuilding. It has all kinds of workouts and exercises for split routines. The amount of weight you should start with will vary with each exercise and experience level. Choose a weight that you can lift at least times with good form. But remember, you should be gradually increasing your weights over time. Is there an alternative exercise to the standing lunge? I am struggling with knee cap pain and am unable to complete this exercise.
Any suggestions? April, knee cap pain is no good. Try elevating your front leg on a step or riser of some sort and use a smaller range of motion. If you have stairs in your home, you could put the front leg on the bottom step. Repeat times then switch legs. See if those options work for you, and if you are sill experiencing knee pain, then just skip the lunges. Thank you for these modification suggestions.
My old er , crunchy, anti-lunge knees thank you, too. You guys are the best!
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This fit club has been super motivating for me, so thanks! But I would also include some traditional strength training on other days to mix it up. So, you girls inspired me to actually do strength training last year. Any hints? T, this is a tough one to answer.
Because losing fat comes with a combination of lifting weights, aerobic exercise, diet, and of course genes play a big part as well.
Have you taken your measurements? Even though the scale has remained the same, you may have gained muscle while losing fat? Sometime the places where we want it to come off the most are the last to come off…unfortunately. Women tend to lose inches in the bust sadly and waistline first, and the hips and thighs last. And vice versa, when they gain weight, they gain first in the hips and thighs and upper body last. Hang in there! Thank you! I really appreciate the nice video to see how each exercise should be performed. Wendy, I personally have a preference for free weights.
When at a machine, say for instance a leg extension machine, the only muscles at work are your quadriceps. Thank you so much — this is great! What do you do when you are out due to an injury? Give it time to heal. Not sure which area of your body is hurt, but you could still do some strength training for the other areas and yes, still continue with cardio.
So sorry your are hurt. It might also help to follow the RICE protocol: rest, ice, compression, elevation, at least until the inflammation goes away.
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I think I had a twisted tendon because I did some stretching and something popped and I had immediate relief. I took this week off from weights. Thanks for giving of your time to offer expert advice. My question is for Friday and Saturday. I do yoga for one hour on Friday.
I really feel it in my arms, so I moved my upper body to Tues. On Saturday I run on the elliptical for minutes on the hardest setting. I really feel it in my quads and hamstrings. I really like this schedule, but have heard that I should lift heavy 3 times a week rotating between upper and lower body, if not, I can start losing the muscle I am fight so hard to get.
What are your thoughts? Does the yoga and hardest setting for elliptical help keep my muscles growing, or do I need to change things up? Is this okay, or will my body start to create muscle memory and stop responding? If so, how often do you recommend changing things up?
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Hi Jenny! If you really like your schedule and it is working for you, by all means, continue! Getting your exercise in each week is great, but when you actually enjoy it and look forward to it, even better!!! As far as the lifting goes, it is good to switch up the exercises. When you work your muscles differently, they respond differently and you will know that means about 24 hours later…when you are very sore. Is it safe to continue with these types of exercises like the examples shown in the video during pregnancy if you have been doing them consistently before pregnancy?
Brianna, Yes! As long as you have a normal, healthy pregnancy, ACOG guidelines say that you can and should continue exercising and lifting weights. Good luck mama! If we are doing chest press at home without a weight bench, what should we lie on? It looks like your arms come down just a bit past where they would be able to come if lying on the floor so I wondered if doing these on the floor works or if I need to figure out something else to be able to get proper form with full range of motion.
In the video it looks like you are using the same weights for all the exercises.
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Is that for simplicity in making the video or do you really do them that way? Yes, I did see it. I just finished doing three full sets with a good amount of weight for each exercise. We tried it yesterday and today I did the full 3-sets. Jani is a nickname that my family gave me when I was a baby and it has just stuck ever since.
My given and legal name is Janalee, and I have often thought about going back to my given name, but Jani is just easier. Do you have a piano bench? Sara told me that is what she uses at home for a chest press. Or if you have a stability ball, that would be even better. To keep making gains, you must vary your routine every six to eight weeks. For instance, increase the amount of weight you lift increase by no more than 10 percent at a time , increase the number of repetitions, and reduce the rest time between sets. How many repetitions are enough? You should be lifting enough weight that the last two or three repetitions are very challenging.
With a good strength-training routine, you may see results in just a few short weeks. Keep up the effort, and more-defined muscles, better balance, and improved overall health will be the result. Strength training is an important part of an exercise routine. Learn how muscles are made, which foods fuel a strong body, and how to get started. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss.
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How much weight is best? Which exercises are best? Safe and effective strength training.
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