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Need advice on getting started with strength training?
I am just starting back with exercising and strength training. I had GBS back in 06 and since then I have lost a total of 155 lbs. i don’t have allot of extra skin that usually comes with losing a massive amount of weight but I do need to tone up now and gain strength. I don’t have allot of upper body strength and i could use more in my lower body. it has been a year since I have exercised or lifted weights, how can I transition back into it without over doing it. this is my second day back to curves for women and I can already tell that I am working muscles that I haven’t in a while. is it good to drink protein drinks before and after my workouts? should I workout every day but alternate fat burning exercise with strength training? what weight is safe to start out with? is the yoga ball (or balance ball) the best to use for abdominal exercise? I have the firm exercise dvd as well as yoga for weight loss and burn and firm pilates. I don’t want to get bulky. please help
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Best answer for :Need advice on getting started with strength training?:
Answer by www.scimprints.com Greg Congratulations, it sounds like you are doing great. Here goes a link about strength training. It has a search box and I find it very useful when I have a question.
http://www.bodybuilding.com/fun/index.html
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Have you tried P90X DVD yet? If yes, how does it work on you? How do you like it?
1. Written by Kody: Hey Lew, that’s great you are seeing results so soon with P90X. For the muscle soreness, you will get stronger after a while and will get less sore over time. You can also try the P90X recovery drink too to lessen the muscle soreness.
2. Written by Ryan: Single best program I have ever come across. I used to be a personal trainer, and always tried to stay in shape. But through college I ran out of time to work out like I wanted, but unfortunately I kept eating like I was running marathons. I ballooned to 250 lbs at 35% body fat, blood pressure was high, cholesterol high, and 0 energy. I was literally confined to a chair for a couple months at one point. I started P90X almost a year ago now, and have successfully completed 3 full rotations. At times I thought I was going to die in the middle of workouts, the trick is to hit pause give yourself 2 minutes and always finish each video. Now, I weigh 168, 12% body fat and bp and cholesterol are textbook perfect. The only downside to the program is it cost me a ton of money in clothes, going from a size 42 waist to 30 inch waist lol.
3. Written by Maria: Grant, p90x is good for sports and weight gain. Muscle weighs more than fat and with this program you will see the muscle you want. You have two choices: lean or bulk. Also, the plyo video is awesome as far as getting better in any sport. My son who is 11 years old does plyo with me and he has benefitted greatly from it. He plays soccer and he can jump higher, run faster, and play longer than any of his teammates. Just follow the program.
4. Written by Keith: Im 18, played sports my whole life. Got lazy after high school and stopped working out. I just went through my first work-out w P90X and I almost died. LOL Damn right its hard, its hard as hell, but if you have heart and want to look greaat then DO IT.
5. Written by Gianni: To anyone that wants to get in shape no matter what kind of shape your in Beachbody will help you get there. They have the best programs for anyone ready to make a change. A lot gets said about P90x because its been out for 6 years but newer programs made by beachbody are geared for more of the novice person that wants to get into shape again. Adrianna made a good point. She doesnt feel fat but just out of shape. That was me as well. Im 30 and wanted to look 30 not 35. So I worked my tail off and lost 23 pounds and now a firm believer of the programs. good luck everyone
6. Written by Heather: I was 19 years old and ፣.2 and tired of being fat! I bought P90x and didn’t start it until a year after I bought the program. I only did it for a month and a half then life hit me again and I am now down to 140.6. My goal was 125 but I feel so much better about myself than I did before. I am going to start it again on July 1st to lose my last 15.6 pounds. I did eat lean cuisines everyday (which I recommend) and I still do even though I’m not doing p90X at the moment. I encourage everyone out there who are tired of being fat to do p90x even if you can’t finish the workouts during the first week or keep up, stay strong you will be able too! P90x worked for me and it can work for anyone who is willing to get in shape.
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P90X® is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You’ll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results! P90X.GetFitWithReaf.com Video Rating: 5 / 5
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You may be wondering just what the craze is about Pilates. This is one of the fastest trends in fitness today. So, you want to jump on the bandwagon and try out Pilates for yourself? First, you must begin with some basic warm-up exercises. They will prepare your body to safely execute more challenging exercises in the future. Here are some beginner exercises that will help you jump into the program:
Warm-up – Arm reach and pull
This Pilates exercise will help to establish shoulder stability. It will increase the awareness of scapular placement as well as movement.
.Warm-up – Arms Over
This is a fundamental exercise in Pilates. It not only helps to improve posture but it increases the range of motion in the shoulders and gives the trunk more stability.
Warm-up – Angel Arms
This is a terrific exercise to perfect your understanding of how your shoulders and arms affect the back as well as the ribcage. This exercise will help to develop core stabilization awareness, helps increase the range of motion for the arms and shoulders and improves posture.
Warm-up – Imprinting
This is probably the most basic exercise in Pilates. This exercise is centering and deeply relaxing. It is great for stress reduction and a good way to center yourself before you begin any exercise routine whether it is Pilates or not.
Chest Lift
This may look like the “crunch”, but there are some major difference between the chest lift and the way people do a “crunch”. Here’s how you do this:
• Lie on your back, knees bent keeping your feet flat on the floor. You want to make sure that your legs are parallel. Now you are in a neutral spine position and have a natural curve of your lower spine. This creates a slight lift off your mat. â Bring your hands behind your head with your shoulders down and fingertips touching each other. • Take a few deep breaths. Check your body to make sure it is in the proper alignment. Your neck should be relaxed and your ribs should be dropped. • Bring your head up slightly toward your chest and then drop back down again.
The Hundred
This exercise is often used as a warm-up for the abs and lungs. You must coordinate your breathing with the movement and try to be strong and graceful as well. This is a challenging exercise. Here’s the way to do it:
• Lie on your back with knees bent. Your shins and ankles should be parallel in height with the knees. Your hands should be put behind your knees for now. Inhale. • Exhale. Your head should be brought up and your chin down. Using your abdominal muscles, curl the upper portion of your spine off the floor. Your shoulders should be engaged in the back. You should now be gazing down into the scoop of your abs. Hold this position and inhale. • Exhale. You now want to deepen the pull of your abs while extending your legs and arms and point toward the wall that is in front of you. Your legs should be as low as you can get them without shaking. You also do not want your lower spine to jump off the mat. Extend your arms straight out low, and with your fingertips reach for the far wall. Hold this position. • Breathe in five times and out five times. These should be short breaths. As you do this, you should be moving your arms in an up and down manner – a small pumping of your arms. Your abs should be doing the work while your shoulders and neck remain relaxed. • This should be done for a cycle of 10 breaths. Now go back to your original position.
One Leg Circle
This is one of the best exercises in Pilates for testing your core strength. Your abs must work hard in order to keep the shoulders and pelvis stable even though there is movement of your leg in your hip socket. Here is how to do this exercise:
• Prepare – Lie flat on your back with your arms by your sides. Try balancing the weight of your shoulders and hips on each side. • Engage your abs – Pull your abs in and anchor your shoulders and pelvis. Extend one of your legs toward the ceiling. Do not lift your hips. If your hamstrings are tight, then the knee may be slightly bent. • Leg Circles – Inhale. Cross the extended leg toward your opposite hip. Exhale. Drop your leg a few inches. Open your leg out and sweep it around in a small circle back toward the center. You should use control and your shoulders and pelvis should be kept level. •Breath and Movement Pattern – With each leg, do five circles in each direction. With the first set of five, inhale as you cross your body and circle down. Exhale as you open your leg and circle up. With the second set of five, you want to exhale and open your leg and circle down. Then inhale to cross your body and circle up.
These are just a few of the Pilates exercises that beginners should get to be familiar with. Remember, practice makes perfect!
The author, Steven Giles is a 55 year old former accountant who has been suffering from back pain for several years and has found that Pilates provides relief from this. He lives in Greater Manchester in the North-West of England.
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Have you ever wondered what it might be like to find the long lost Fountain of Youth?
We can’t promise you that, but we can give you a close second.Your skin is the first
telltale sign of getting old. Starting today, get the facts about “anti-aging” and what
you can do to forestall it. Hey, there’s no way you can stop the aging process but
there’s no reason why you can’t fight it kicking and screaming all the way!
Do you know the two types of aging that make your skin vulnerable? We address this in
the first chapter. Know your enemy! Learn how and why skin ages. Good grief, how can
you fight an enemy unless you have a full understanding of how and why it operates? Once you understand how and why your skin ages it makes the next step of identifying
your skin type almost child’s play in the next few chapters.
The Skinny on Skin Creams
Try counting the number of commercials you see every day touting some new “miracle
cream” that is guaranteed to make you look the model. Yeah right!
Anti-aging goods and services account for billions of dollars spent in the hopes of
delaying the onset of skin aging. This topic is covered in our chapter on skin cream
and wrinkles.
Finally, get the “skinny on skin creams” and find out which ones work and which ones
don’t. Remember, those television AND print ads are designed to separate you from your
money.
Truth be told most of their claims are slanted and unrealistic. Often you will find
that there are low cost solutions to the problems that these expensive creams are
Well, it’s pretty close. Depending on who you are and what skin type you have this can
be a brutal process! They use different names and supposedly produce miraculous
results, but take a closer look. We’re talking about chemical skin peels. . .wow, that
sounds like something out of a bad sci-fi movie)! Then there’s dermabrasion. . . yikes,
did they dig that one up along with a mummy?
They are tortuous, expensive procedures that are supposed to leave you with a new,
younger looking top layer of skin and a refreshing experience.Hmmm, I think people with
first degree burns experience that as well and they certainly didn’t ask for it! Now,
if you are really into personal torture you can graduate to the head of the class with
Botox, Collagen injections, laser procedures, facelifts and other invasive methods.
Be True to your Mother! Mother Nature, that is. Some people have liposuction. Others
have fat moved from one body part to another. Others are pushed, pulled and stretched
into unnatural blobs of flesh. All this is done in the name of youth. It’s a fact that
Mother Nature does have tools in place that can give you optimal results helping you to
look and feel younger despite the ravages of time. We do discuss these natural options
as well.
What Can You Do?
Your skin is the largest single organ of your body. It’s also the most vulnerable.
Start educating yourself immediately! There is no reason not to fight the aging process
with every tool at your disposal. Your best defense is information and not necessarily
another .00 jar of the latest and greatest so-called cures!
Take a look at the arsenal of information waiting for you:
How and Why Skin Ages Know Your Own Skin Type Treating Oily Skin Treating Dry Skin Double Whammy – Combination Skin How to Protect Your Skin The Sun and Your Skin Skin Creams and Wrinkles Good Nutrition and Your Complexion How Free Radicals Damage Skin Cells Vitamin C and Skin Care Is Dermabrasion Right for Your Skin Chemical Skin Peels Skin Care from the Inside Out Facelifts and Other Skin Procedures Resources
Grab your copy of Total Skin Care today and put yourself on the path to a long and
(out of 
