advice needed on toning up and using weights at home!

timeforachange

Hi everyone,

Im trying to adapt a healthier lifestyle as I am very overweight. I've lost a stone so far but my ultimate goal is to loose another 4 stone.
I know I can do this and Im incredibly motivated. But I am really worried about having saggy skin after such a great loss.... Ive been running for a few weeks now and I do aqua aerobics classes too which do incorporate a small amount of weights and toning.

I've decided to try spend time once a week using weights and also to do a pilates dvd once a week.

First off, am I right with this plan or is there some other exercises that would suit this purpose better?

I was planning on focusing on my arms and chest areas with the weights but Ive never done any weight training before so could somebody tell me am I supposed to be doing sets of exercises? and if so how many would be in a set etc?

I want to tone up as I am loosing weight and try to prevent any excess saggy skin but I don't want to be left bulky with huge muscles either so any advice would be very appreciated as this is an area Im not sure about!

I plan on doing these at home as I have a set of weights here.

Thanks in advance

El Horseboxo

I wouldn't worry about the sagging skin from excessive weight loss. Aim for the current goal of getting that weight shifted first and then move on to the next area.

I'm not sure of the time scale you have managed to lose a stone in but losing a stone shows you have commitment and are dedicated towards losing the weight. So pretty much just keep up the approach you have given thus far. Stick with the running and aqua aerobics if you like them but try add a little variety into the mix to keep your body guessing what's next. The weights and pilates are good ideas. I also wouldn't remember about becoming big and bulky either. You would want to be going really heavy on weights and eating a lot to go from someone that's overweight into someone that is bulging out with muscles. That in itself would be a long transformation.

And when you say you have weights at home i am going to guess dumbbells. Which can be used in a variety of ways. I wouldn't just focus on the arms and chest. When people say things like that i always assume they are under the impression that if i do curls and bench press i will lose weight in those areas. Which isn't true at all. You must lose weight as a whole. It can't be removed from specific areas although it may appear that way as the less mobile parts of the body lose fat slower than more mobile parts.

For the exercises i think a full body approach would suit you and probably aim for the 10-12 rep range with 3 sets. 3 times a week with the weights for about 20-30 minutes would probably be enough too when coupled with your running, pilates etc. Try go for dumbbell squats, lunges, shoulder press, rows, crunches, bodyweight squats, burpees, press ups, mountain climbers, skipping, etc. If you go to youtube and type any of those in you should find videos of how to perform them.

You didn't mention diet but since you lost a stone you musn't be too bad. Just cut out or try reduce significantly processed food, fizzy drinks, too much carbs or bad fats. Keep your food portions small but regular and eat a lot of veg. Very little calories but filling.

timeforachange

El Horseboxo wrote: »

I wouldn't worry about the sagging skin from excessive weight loss. Aim for the current goal of getting that weight shifted first and then move on to the next area.

I'm not sure of the time scale you have managed to lose a stone in but losing a stone shows you have commitment and are dedicated towards losing the weight. So pretty much just keep up the approach you have given thus far. Stick with the running and aqua aerobics if you like them but try add a little variety into the mix to keep your body guessing what's next. The weights and pilates are good ideas. I also wouldn't remember about becoming big and bulky either. You would want to be going really heavy on weights and eating a lot to go from someone that's overweight into someone that is bulging out with muscles. That in itself would be a long transformation.

And when you say you have weights at home i am going to guess dumbbells. Which can be used in a variety of ways. I wouldn't just focus on the arms and chest. When people say things like that i always assume they are under the impression that if i do curls and bench press i will lose weight in those areas. Which isn't true at all. You must lose weight as a whole. It can't be removed from specific areas although it may appear that way as the less mobile parts of the body lose fat slower than more mobile parts.

For the exercises i think a full body approach would suit you and probably aim for the 10-12 rep range with 3 sets. 3 times a week with the weights for about 20-30 minutes would probably be enough too when coupled with your running, pilates etc. Try go for dumbbell squats, lunges, shoulder press, rows, crunches, bodyweight squats, burpees, press ups, mountain climbers, skipping, etc. If you go to youtube and type any of those in you should find videos of how to perform them.

You didn't mention diet but since you lost a stone you musn't be too bad. Just cut out or try reduce significantly processed food, fizzy drinks, too much carbs or bad fats. Keep your food portions small but regular and eat a lot of veg. Very little calories but filling.

Thank you so much for all of that information, I really appreciate that. You've put my mind at ease re: the saggy skin and bulking up!
Thanks again as this is one area I really don't know anything about but now I feel like I understand some more

Lantus

Based on your aqua arobics comment I'm going to assume your female. Apologies if your not.

Resistance training is essential for any man or woman that wants a healthy fit body. Losing weight without resistance training results in what I term 'thin flabby people'. Resistance training will change your body composition giving you a better posture, firm lean & toned limbs.

Contrary to the FUD (fear, uncertainty & doubt) being spread by the diet industry resistance training will not turn women into muscular freaks. You need testoterone to develop serious bulk which most women dont have in abundance unless they take substances to replicate it. I have been training for a few years 5 days a week at the gym and male and have not yet gotten 'big' It takes rigorous diet, dedication and years and years and years. (and years)

However, reshaping your overall body and getting some muscle growth is feasible. (note: - toning, shaping up, muscle growth is all the same thing just repackaged so women feel more comfortable. Muscles either grow or atrophy, nothing else.)

Dont just work out one area. Think about your whole body. Developing great looking arms and body might be a good idea but walking down the beach in jeans to hide your legs which look different because you neglected them is silly.

A simple routine would be: -

Mon - resistance
Tue - rest
Wed - resistance
Thur - rest
Fri - resistance
sat/sun rest

basically make sure you have rest day before the next session.

a typical session would be: -

squats
press ups
lying leg curl
seated military press
rows
tricep kickbacks
bicep curls
calf raises

aim for 8 to 12 of each and 3 sets with a min rest between sets.

Contrary to the FUD being spread to women lifting light is effectively a waste of time. Your only going to stimulate muscle growth by using a weight for exercise where it gets really tough towards the last few to the point of not being able to do any more.

Theres a great site I came across soley for women called stumptuous which I thought was really good. Also check out the stickies on routines. There are loads and infinite variations. A good resistance routine will change your life for the better.

For me in particular back pain is now something only other people get.

timeforachange

Lantus wrote: »

Based on your aqua arobics comment I'm going to assume your female. Apologies if your not.

Resistance training is essential for any man or woman that wants a healthy fit body. Losing weight without resistance training results in what I term 'thin flabby people'. Resistance training will change your body composition giving you a better posture, firm lean & toned limbs.

Contrary to the FUD (fear, uncertainty & doubt) being spread by the diet industry resistance training will not turn women into muscular freaks. You need testoterone to develop serious bulk which most women dont have in abundance unless they take substances to replicate it. I have been training for a few years 5 days a week at the gym and male and have not yet gotten 'big' It takes rigorous diet, dedication and years and years and years. (and years)

However, reshaping your overall body and getting some muscle growth is feasible. (note: - toning, shaping up, muscle growth is all the same thing just repackaged so women feel more comfortable. Muscles either grow or atrophy, nothing else.)

Dont just work out one area. Think about your whole body. Developing great looking arms and body might be a good idea but walking down the beach in jeans to hide your legs which look different because you neglected them is silly.

A simple routine would be: -

Mon - resistance
Tue - rest
Wed - resistance
Thur - rest
Fri - resistance
sat/sun rest

basically make sure you have rest day before the next session.

a typical session would be: -

squats
press ups
lying leg curl
seated military press
rows
tricep kickbacks
bicep curls
calf raises

aim for 8 to 12 of each and 3 sets with a min rest between sets.

Contrary to the FUD being spread to women lifting light is effectively a waste of time. Your only going to stimulate muscle growth by using a weight for exercise where it gets really tough towards the last few to the point of not being able to do any more.

Theres a great site I came across soley for women called stumptuous which I thought was really good. Also check out the stickies on routines. There are loads and infinite variations. A good resistance routine will change your life for the better.

For me in particular back pain is now something only other people get.

Thank you so much for all of that great info! I feel like Im finally starting to understand a bit more about the whole idea of working muscles!
Ill also check out that site for women (I am indeed a female lol) thanks again