Hi BC,

I am wondering...is that small black & white picture of you? If so, your arms are amazing. I am starting to lift some weights now, what exercises would be good for me to help sculpt my arms. How often do you lift? What weight to lift? How many reps? I could use some help! Thanks so much!!

AmyS.


*edit* I added to the topic line

[This message was edited by Terese on 10-10-03 at 02:45 PM.]

Yes, that's me, Amy

Thanks so much for the compliment. You've made an old lady very happy this morning, but you know, I don't know half as much about weight training as many others on this site.

Moderator Terese is much more knowledgeable about free weights and can give much better advice than I can. She's been training much longer than I have, looks fantastic, and could probably whip my you-know-what any time

Also, Kate and Graeme Street have a fantastic training program on tape or DVD. (Click on Low Carb Exercise, above). And we have some very informed members, too.

At the time those pictures were taken (about 2+ years ago), I was taking a class called BodyPump at my fitness center 2 to 3 times a week. It's an hour of choreographed weight training to rock music, covering all the major muscle groups and using mostly a barbell.
Body Systems Training

That's actually all I did , but I worked intensely during class and moved up in weights as fast as I could. Recently, I've been alternating between Body Pump classes and slow motion training. The book I use is "Power of 10: The Once-A-Week Slow Motion Fitness Revolution" by Adam Zickerman. I use machines mostly when I do "Power of 10" (since I'm paying for the fitness center anyway) but there are home routines in the book, too.

I'll ask Terese to give you more specific information on free weight training (in other words, to really answer your question) because honestly, you can get the same results at home without paying for a gym membership.



BC
172/108/108
Zone since 4/98

BC - You keep saying "old".. You look about 30. If 30 is old, I've been on my way out of this world for 4 years now.

(296/222/135) 04/01/03
The Downward Spiral Begins

Thanks, Shrinky, but I'll be 55 shortly.....

By the way, we have an exercise forum, however, I think I will leave this thread here, because I'd really like all newbies to understand how important exercise is, and specifically weight training which increases muscle mass to burn fat. It would have been impossible for me to reach where I am without it, especially those last 10-15 pounds.

I'm a couch potato, frankly; exercise of any sort doesn't come naturally for me. So if I can, you can. Pick something to get yourself moving, and like the saying goes, "just do it." I'll be rooting for you all.



BC
172/108/108
Zone since 4/98

Body Pump classes did that? It's offered at my gym, and I've heard that it's a kick-butt workout. I just might have to give it a try now that I have "proof" from someone besides the gym staff.

Beth (aka Fuelmanswife)
http://www.marykay.com/bethsimmons

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by AmyS:

I am starting to lift some weights now, what exercises would be good for me to help sculpt my arms. How often do you lift? What weight to lift? How many reps?
AmyS.<HR></BLOCKQUOTE>

Amy - one of the biggest keys to being sculpted is a lower body fat percentage.

you can have the muscles, but if they are covered by a layer of fat, you wont see them anyway.

if you want to gain a bit of mass, you need to go with heavier weights, lower reps... and for the longer,leaner look, go with lower weights, higher reps. (upwards of 15 or so)

BC mentioned to workout forum... in there i just posted a link to a site called exrx.net

its a female muscle map... you just click on the arms area and it will take you to a list of muscle groups, then give you certain exercises that will work that area. (Its a great site)

I've read that for the triceps, the backs of your arms - that you need to work it heavy and hard. It is not an easy muscle to get nice and firm, where i have found the biceps are easier (at least for me)

but, doing a combination of cardio and weights can and will get you the body you want - if you are consistant. Plus diet plays a HUGE part in getting that body. If you cheat on your diet, you are only cheating yourself, and the workouts wont pay off as quickly.

OH, as to how often... dont jump in full force, but slowly or you will ache and hurt like no-bodies business. I'd personally get a routine down, and do 2 sets of each exercise, and work your way up from there.

If I had more info... like what your equipment is like, do you work out at home or a gym? is there someone to assist you, or are you alone on this?

and startign off at 2-3 days per week, and never work the same body parts 2 days in a row, but take a day off inbetween.

(The Body for LIFE program has you alternate like this: cardio, Upper body, cardio, lower body, cardio, upper body - day off. then the next week is cardio, lower body, cardio, upper body, cardio, lower body - day off. SO you have 3 weight training day and 3 cardio days a week. but i'm not expecting you to do the same - it's just an example on how to alternate the body parts.)

good luck as you venture into weight training - you will love it!!

any more questions..... fire away.


My LC web site
LCE Member since 12/00

Thanks, T! You know your stuff.

Beth, you can go to a Pump class and piddle around, or you can go and really work it. Go really light on weights your first time, though. You won't be able to move the next day or two anyway



BC
172/108/108
Zone since 4/98

Goodness! I am sooo happy that I joined this website. You all are so nice and so helpful. Thanks for all the information you have given me. I will go to that website that you suggested Terese. I have dumbells in my basement. My husband has been begging me to to lift with him. I have been walking about 4 miles a day and I used to lift a very long time ago. I have also heard about the Power of 10. Do you actually only do it once a week? I think I'd be better off with some more structure.
I do have one more question. How often does everyone weigh themselves? I have become obsessed (again) with the scale. Do most people have a certain day of the week that they pick?

BC...you make 55 look fabulous! You go girl!!

AmyS.

Don't feel bad. I'm a serious scale junkie. 4, 5, and 6 times a day. (Somehow, it actually keeps me in check). I only *record* my weight, and measurements every 4 weeks, though.

(296/222/135) 04/01/03
The Downward Spiral Begins

I am so glad to know I am not the only one!

AmyS.

Amy, the "Power of 10" book recommends starting with twice a week routines, but also says you can stay with twice a week if that works better for you. The philosophy is that when you work a muscle to the point of failure, which is the goal, the rest period between workouts is as important as the workout itself.

Ahhh, the scale. I used to get hung up on it on previous weight loss attempts. But when I started the last time, I found tracking my measurements along with my weight on a weekly basis was quite interesting. Now I very rarely weigh, and let my clothes tell me when I've gone astray. Jeans never lie



BC
172/108/108
Zone since 4/98

I am new to this website and re-starting Induction. I strted for the 1sst time in November and lost 5 pounds, but quickly the Holidays approached. I am now determined to start and succeed this time. Need some encouragement. Is it often easier to do "mini-goals". For example, I would like to take off 5 pounds by Feb. 10th and another 5 pounds by March 1st. Is this possible? Help Please!

BTW, I am 5' 3" 150/150/138

Lizzy, welcome back to low carbing. I know you know that weight loss is a very, very individual matter, and many, many factors play into the rate of loss. Since you've already low carbed once, five pounds in about three weeks, honestly, I think might be pushing it, since you are looking to lose about 12 pounds total. An average one to two pounds a week, as modest as it seems, it by far the safest and generally most longlasting way to go.

Measure your success, Lizzy, not by how fast you lose, but by how dedicated you are to becoming healthy, permanently changing your eating patterns, doing your very best with your LC plan, and working on any issues which may be causing you to eat the wrong foods or misuse food.

Mini goals are great, but please don't set yourself up for disappointment by putting too much pressure on yourself.

You can be successful! You just do the right things--eat right, exercise, take care of yourself. If you are as determined as you say you are, Iknow you will succeed!



BC
172/108/108
Zone since 4/98

BC you look great I would never have imagined that you were 55. 35 maybe.

I started weight training this week and I agree with Rob over due it and you suffer. Monday's exercise routine hit me hard and I suffered for 2 days but I am better today. For me I have to do it 5 days a week to make it into a habit. Maybe after it is a habit I can do it less but that won't be for several months.

I tried it for a while last year and in 3 weeks noticed a difference but couldn't come up with a schedule. This year I did better I came up with a plan and worked my plan. No more saggy arms.

Week 1 start Atkins
Week 2 start walking (lunch 3X $ miles and long walk on saturday)
Week 3 start weight training 5 days a week.
Week 6 end of week go on cruise

travellost-51 yrs Young
1/20/03 195/145 first time
1/5/04 second time
150/143/135
"I am allergic to carbs they make me break out in fat"