Doing weights

[Anonymous]

I am currently doing light weights at home with dumbells. Biceps curls, tricep curls, plank and push-ups. Is there anything else I can add? Just want to jump start my metabolism a bit. Thanks.

[Anonymous]

OP here, thanks! Really helpful advice!!

[Anonymous]

I absolutely love the book "New rules of Lifting for Women." It's a great resource with workouts and clear photos for each move. It literally changed my body. I have amazing shoulders now.

[Anonymous]

Anonymous wrote:I absolutely love the book "New rules of Lifting for Women." It's a great resource with workouts and clear photos for each move. It literally changed my body. I have amazing shoulders now.

Thanks!!

[Anonymous]

Got to get the big muscle groups to boost metabolism: legs, chest, and back. As PP said, you can work all the pretty muscles like bis and tris with multi-muscle moves. Jackie Warner can be harsh, but her workouts in This is Why You're Fat may be useful.

[Anonymous]

Nia Shanks takes a minimalist and effective approach to lifting. You should check out her PDF manual "Beautiful Badass." It's available through her website.

[Anonymous]

I do big exercises, such as a "burbie" (or squat thrust) in which you do a pushup, pull in your legs and jump up. Also, try combining exercises, such as doing a pushup, while in the "up" position, do a row, front lift, or side lift with one arm and return to the up position, and do another another position and use the other arm. I also do a lot of kettle-bell type exercises by holding a weight on only one side and doing motions such as a one-legged knee bend so that your core muscles have to work to support the weight.

[Anonymous]

OP you might want to get a dvd that goes over form, correct form is critical.

I work out with hand weights to maintain bone mass.

[Anonymous]

OP here, thanks for all the great tips and suggestions, I have lots to look into....

[Anonymous]

I second the rec for the burpee. No one likes it, but it's a really effective exercise. Jumping jacks, squat jumps and even "fake" jump rope don't take any equipment.

Combination exercises are great, like lunges with overhead press, the push-up mentioned above where you rotate a weighted arm or a deadlift with a high pull (google it).

For triceps, I recommend a tricep dip. You can probably do that on the edge of your couch. Make sure you keep your bum close to the couch and you'll be surprised how quickly you will wear out your arms.

Vinyasa yoga is also a great way to use your body weight to make you stronger.

[Anonymous]

Good for you for pumping iron. It is so important for women and so many don't realize how helpful it is for overall health, weight maintenance, and aging well.

You might want to consider making an appointment or two with a trainer - or just asking a friend to show you some exercises. It is really easy to do things incorrectly.

[Anonymous]

present_tense wrote:Congrats on taking the plunge. It sounds like you're off to a great start.

I'm going to make the assumption that you're relatively new to lifting weights and aren't looking to be a bodybuilder. If that's the case, then you can skip the bicep and tricep movements. If you're looking for a boost to your metabolism, those "single-joint" movements aren't doing you much good. A single-joint movement is one in which only one joint is moving. In the case of your arm exercises, the only joint moving is the elbow.

The better bet for building muscle mass and burning fat is multi-joint movements. Yep, you guessed it. More than one joint is moving with those. If you want to work your biceps, do a dumbbell bent over row instead. That way you'll work your bigger muscles in your back while simultaneously working your biceps. It's a more efficient way of strength training (again, unless you're a bodybuilder or have tons of time).

Instead of doing a tricep-specific movement, stick to your push-ups and dumbbell overhead presses.

And as always--train your legs too! Learn how to do squats, lunges, and step ups.

Great advice. Do you teach? If so, the Trinity Fitness Center (Trinity University, DC) needs good teachers and they are hiring. I would love to take a class with you.

[Anonymous]

Anonymous wrote:I second the rec for the burpee. No one likes it, but it's a really effective exercise. Jumping jacks, squat jumps and even "fake" jump rope don't take any equipment.

Combination exercises are great, like lunges with overhead press, the push-up mentioned above where you rotate a weighted arm or a deadlift with a high pull (google it).

For triceps, I recommend a tricep dip. You can probably do that on the edge of your couch. Make sure you keep your bum close to the couch and you'll be surprised how quickly you will wear out your arms.

Vinyasa yoga is also a great way to use your body weight to make you stronger.

All gois advice, save the tricep dip. Lots of research shows they're not terribly effective and very easy to do wrong in ways that lead to injury.