Which Weights to DO.

MrHappy

Hi All,

This has probably been flogged to death here in this forum already, but I cant find anything specific for a start off type of weights routine.

I've just started in the gym, want to loose some weight (about 1 -> 1.5 stone), and just tone up & generally get a bit fitter.

For the past 2 weeks Im making it 3 -4 times per week.

For cardio I do:
1/ 15 Mins on bike
2/ 15 Mins on Stepper
3/ 15 Mins or try for 3500M on the rower.

4/ WEIGHTS ???????

5/ Some nights have done another 15 mins an a hill climber machine.
6/ Finish off with a jog and then walk for about 10 mins on the threadmill.
7/ Streach excercises.

Up to now I've been doing some of the machine, lateral pulldown (15 x 3 reps), flys (I think it's called) (15 x 3 reps), bench press.... (15 x 3 reps) there's heaps of other machine, but these are the only ones I know.

What is a good routing to start off with... what I'd like to know is for example... do

First/ Benchpress (15 x 3 reps)
Second/ Flys (15 x 3 reps) etc..etc..etc.. and what to cover...

If any of you can give me a help that would be great. I've looked at the stickys and there's some great info in them... but I didnt see any for starting off.... one of them has animated gifs which is a great help too.

Anyway if anyone can help I'd be greatful.

spooiirt!!

as far as i know if you wanna lose weight do lots of reps with small weights. i think that way you wont get massive, youl just tone up a bit.

Adrian

Just check out

bodybuilding.com

This site has hundreds of articles on your question. The site isn't just about weights.

Sangre

Originally posted by spooiirt!!
as far as i know if you wanna lose weight do lots of reps with small weights. i think that way you wont get massive, youl just tone up a bit.

Other way around to lose wright afaik, best way to burn calories is as big as weights as possible (safely of course!)

dudara

If you're going to do lots of reps with small weights, you may as well go to a sports shop and buy a pink nylon covered weights set, so you can fit in with the girls. You don't have to lift heavy amounts, but you have to push yourself.
8-10 reps at respectable weights will give results.

You can choose from

Military press
Dumbell Pull-ups
Inclined Flys
Benchpress
Deadlift of some form (But make sure you learn how to do it correctly)
Squats or lunges

Go to Krista Smash's page, and click on getting started. It is written by a girl, but she is very good and emphasises good form very strongly.

Good luck with the weights. They're great exercise.

MrHappy

I think Ill leave the "pink nylon covered weights set" in the shop where they'll be safe and warm!! lol

That info is exactly what I wanted. At the moment I’m doing as I mentioned 3x15 sets, and by the last of it, I’m only barely able to push the last few, so it's enough weight, I am going to the gym tonight and marking the weights on a card for myself, so I have a proper routine and I know what weight to apply for the different exercises.

I was doing 2 exercises out of the list that you mentioned, but Ill look up the rest of the sites and go from here!

Cheers ALL for the info!

dudara

keeping a record of what you do in the gym is a great thing to do. And you'll really get a boost when you look back over it in a few months and see the improvement you've achieved

che

is there any reason why you dont get an instructer in your club to give you a review. Its what they get payed for.

I do 2*12 reps on weights, allways moving up a weight when i get the full 2*12.
You gotta keep increasing the weights to get results and as long as you not just doing short reps of really heavy weights you wont put on lots of bulk.

MrHappy

Hi!

The jym that Im going to is in a sports complex (Not just a gym) it has football/rugby/swimming/tennis etc...etc.... When I talked to the gym instructor she giggled her way through my questions and her answers..... I think she is very inexperienced.... which is fair enough, but I wanted to get the best advise I can.

She talked about doing light weights.... I mean you could lift these things all night!!! and then some on bike etc... but Im doing at least twice that now.

So that's why I asked here for info.... and got it :-)

Cheers

dudara

as long as you not just doing short reps of really heavy weights you wont put on lots of bulk.

This is the biggest myth they sell to women and it just really pisses me off. Of course you won't bulk up, in fact you won't gain a thing.

women just don't have enough testosterone in their system to put on muscle like a man would. But they will tone up and notice results.

And I don't know any man who wouldn't like to get a bit of definition. You've also got to remember that body-building is a completely different sport to weight training, and if you lift weights as part of you exercise regime, you won't end up looking like the Hulk.

There are some very good gym instructors out there who will help you devise a personalised plan if you're starting, but in my experience, they are few and far between.

SheroN

It's very unlikely you're going to become a muscle bound specimen without meaning to do so.