I'd like an "at home" recommendation for weight training...........

Midlyfechrysalis · 04-24-2011, 09:19 AM

For a 234 pound, 45 year old female.

I am totally convinced that building muscle is good and helpful. You don't have to convince me. It's been 12 years since I regularly went to the gym.

If it matters, I will be doing a mostly "meat and non starchy veggies" low carb style. I'm trying to avoid too much dairy, and processed foods.

I do have some pain/age/overweight issues with my hips and ankles.

Youtubes, books, DVD I can get cheap are all are good. I'm not a fan of Jillian Michaels, but I am ready, even if it means her.

I posted this on the exercise board, but haven't gotten any responses, so maybe I chose the wrong place. (I have also started walking)

ChristineCQ · 04-24-2011, 09:26 AM

Hi Joanne! I'm a big fan of using your own body for resistance. Therefore, I recommend the following:

Push-ups, modified or standard: First, check Youtube for some how-to videos to ensure you're using proper form. Push-ups are really the ultimate strength-building exercise, in that they work your arms, shoulders, chest, back, and core.

Ab work: I like the Callanetics stomach series, personally. It's short, effective, and you can find it on Youtube. Honestly, I credit this single activity with helping me look like I weigh less than I actually do. I have also increased my strength dramatically by improving my core.

Planks: Same deal as push-ups.

For building up your legs, stair climbing is excellent. You can also do side-lying leg raises (basically, lie on one side, and raise and lower your top leg).

Squats and lunges are excellent lower-body and core builders.

I hope this is helpful, Joanne! Best of luck to you!

zizi · 04-26-2011, 05:42 AM

Total Gym, Bar Method DVDs. Got the TRX pro Suspension Training pack, but haven't tried it yet.

Mssarge · 04-26-2011, 06:08 PM

Loved Total Gym and almost bought one, but no space. I do love Dr. Nelson's women website... Strongwomen - Your Virtual Trainer with Dr. Miriam Nelson ..she has written several books on various subjects, strength, bones, aging, and, in MHO she's the best. I'm 70, retired Army Sergeant and truly regret losing my ability to do things. I have bad knees so am limited in strength training but I will rebuild back to my 50's capability...Good on you for keeping ahead of the aging, now's the time to do it.

Mary in SoCal

Mssarge · 04-26-2011, 07:20 PM

Ooops, almost forgot to mention the best at-home exercise....walking. You can do it anywhere, almost anytime, at your own pace and/or speed it up...all kinds of things you can add. Plan and train for a organized walk in your neighborhood like a 5k and build up to it. Some even set a goal of doing a marathon, or a half-marathon. Heck, sometimes I even start "marching in place."

Mary in SoCal

Pleiades · 04-27-2011, 12:53 PM

I love all of the New Rules of Lifting books. They are the best workouts I've ever done.

Do you have equipment?

Auntie Em · 04-28-2011, 03:47 AM

Callanetics uses the body's own weight for resistance. Many of us find this form of exercise to be of immense benefit. Callanetics is very good for exercising without pain, and to help such things as hurting joints. The exercises can all be modified to fit your own needs and abilities. For me, they have been miracle exercises.

You are welcome to visit the monthly threads and ask whatever would be of use to you. Here is the April thread.

Most of us who do Callanetics faithfully, also do other forms of exercise, too. I do some yoga, rebounding (mini-trampoline), walking, and gardening, and some ballet.

Younger folks, and those more athletic, do more vigorous things.

rockysmom · 04-28-2011, 09:22 PM

Cathe. You can find her on the web, I think it's her name and dot com. Also collagevideo. They have streaming video where you can see a portion of the workout.
I love her Power Hour and Maximum Intensity Strength tapes

chansen · 05-04-2011, 08:51 PM

Check local craigslist for an olympic bar and weighs, squat rack and bench would be my suggestion. When I was setting up our gym in the basement, I picked up all of it for under $150 with 300ish lbs of olympic weights. Check out lifting workouts on stumptuous for form checks and routines/exercises/reps.

Mark Rippetoe's Starting Strength is a great book resource for the big compound lifts that are important (squat, deadlift, etc.) and goes into great detail on form as well as being an excellent starting point for someone experienced or complete novice to pick up lifting gains.

LisaG · 05-05-2011, 06:01 AM

I am a huge fan of Chris Freytag's DVD's through Prevention magazine. I like the Get Moving! DVD b/c there are workouts for upper and lower body toning. They are like 8 mins. each and you can increase the weights as you improve. I also like her indoor walking DVD- very lively and fun, in case it's raining out, I have no excuse. She is motivating and not annoying, and I like to pop a DVD in first thing or in the evening. I can hardly find an excuse NOT to do them, ha ha. Much more fun than the treadmill or trying to figure out what moves to do with weights on my own. She explains everything well.

lisabinil · 05-05-2011, 06:47 AM

I think the OP is looking for something simple and that will teach her good form for lifting. Chalean Extreme is a great video for newbies who are new to lifting-she stresses forms and is a good teacher.

chansen · 05-05-2011, 08:08 PM

Quote:

Originally Posted by lisabinil

I think the OP is looking for something simple and that will teach her good form for lifting. Chalean Extreme is a great video for newbies who are new to lifting-she stresses forms and is a good teacher.

And I'd argue that "light weights or bands" while doing a cardio routing is not lifting. Women constantly stress over "getting bulky" by lifting heavier weights when it's just not going to happen unless you're working out at super human levels.

Moving large amounts of weight with your body in compound movements (see: squat, deadlift, etc.) is both an excellent way to have better overall body composition while burning more calories long term than cardio, and improve your bone strength to fight off things like osteoporosis.

inatic · 05-06-2011, 04:33 AM

Quote:

Originally Posted by chansen

And I'd argue that "light weights or bands" while doing a cardio routing is not lifting. Women constantly stress over "getting bulky" by lifting heavier weights when it's just not going to happen unless you're working out at super human levels.

Moving large amounts of weight with your body in compound movements (see: squat, deadlift, etc.) is both an excellent way to have better overall body composition while burning more calories long term than cardio, and improve your bone strength to fight off things like osteoporosis.

well it is lifting but........... I agree, it has more of a cardio effect.. We do that for cardio (body wt, lightER) dbs etc for metabolic work in lieu of traditional cardio but it still has some resistance on the muscle/s and needs to be taken into consideration. (in my overall program to not over train)

there is some programs, like Scott Abel's, that use moderate to heavy wts with circuits for both fat burning and muscle building.

Re the bulky.. You might want to add if you have PCOS, one does tend to build muscle faster (under the fat) because of the higher testosterone levels BUT that isnt the norm for average women.. Given i'd had to deliberately bulk/eat over maintenance and bust my bum to get the muscle I have. It just 'aint' that easy!

lisabinil · 05-06-2011, 05:31 AM

Quote:

Originally Posted by chansen

And I'd argue that "light weights or bands" while doing a cardio routing is not lifting. Women constantly stress over "getting bulky" by lifting heavier weights when it's just not going to happen unless you're working out at super human levels.

Moving large amounts of weight with your body in compound movements (see: squat, deadlift, etc.) is both an excellent way to have better overall body composition while burning more calories long term than cardio, and improve your bone strength to fight off things like osteoporosis.

Chalean Extreme is not light weights-you lift as heavy as possible-it is not a cardio program. It is 3X a week lifting with cardio of your choice on the other 3 days and a day of rest. The program consists of alternating upper & lower body workouts-you can adapt the program if you have health issues and use resistance bands. I started out as a newbie lifter with Chalean Extreme and then went on to NROL4W and kettlebells. CLX is excellent for newbie lifters as the OP stated she is.

In2Win · 05-06-2011, 02:39 PM

Quote:

Originally Posted by Midlyfechrysalis

For a 234 pound, 45 year old female.

I do have some pain/age/overweight issues with my hips and ankles.

Youtubes, books, DVD I can get cheap are all are good. (I have also started walking)

With the pain you mentioned above and something cheap, I would highly recommend Resistance Training with Resistance Bands. They are gentle on the joints and usually under $10. Here is a link to a resistance band at home workout (even has demos of the moves so you get it right

resistance band exercises There are also lots of other workout guides on that site, just check the column on the upper left. Good luck

pgray1229 · 05-09-2011, 07:00 PM

Quote:

Originally Posted by ChristineCQ

Push-ups, modified or standard: First, check Youtube for some how-to videos to ensure you're using proper form. Push-ups are really the ultimate strength-building exercise, in that they work your arms, shoulders, chest, back, and core.

I do wall pushups.. Those things are way easier on my back and knees! I can't do full plank, and my hardwood floors make it difficult for the granny style lol.

KellyMarie38 · 05-10-2011, 10:05 AM

Kelly Coffey Meyer has some good 30 minute upper and lower body workouts. In fact, I just ordered Split Sessions yesterday. She has a few other good ones and they have beginner, intermediate and advanced levels.

goheels · 05-15-2011, 04:18 PM

My favorite DVD's are by Jari Love, the two I have are broken down into 3-5 minute segments and cover all muscle groups without a lot of complicated dancing type moves.

SugarFreeSheila · 05-26-2011, 05:21 PM

Quote:

Originally Posted by goheels

My favorite DVD's are by Jari Love, the two I have are broken down into 3-5 minute segments and cover all muscle groups without a lot of complicated dancing type moves.

I love her! Her "Extremely Ripped" & "Get Ripped & Chiseled" are in my workout DVD arsenel. Her moves are excellent & get the job done.

fieldofroses1 · 05-30-2011, 09:43 PM

I have to agree Jari love is amazing and you can customize your workout depending on time restrictions or any health issues you may have. I also love jillian michaels, her 30 day shred is great I was able to do it at 240 lbs, she gives modifications depending on your level, now she's not easy, but you'll notice results within the first week

Bejewelme · 06-01-2011, 07:03 PM

I was fat and started with the shred video now I am at the gym 6 days a week, doing cardio everyday and weights alternating arms and legs, you might find if you work with a trainer to set you up, that it will help your aching joints, I had two knee surgeries from being so heavy and my knees feel great, I even started the couch to 5K running program, I am hating running but doing it anyway! I have IR and PCOS, and the doc said building muscle will help, I am amazed what the gym will do it is amazing the inches loss with consistency, and now I enjoy it, I was a pure slug!!!!! Never thought I would enjoy it so much and see so much benefit.Do what feels good to start slowly you will advance when you get stronger and see the results

Kiley2801 · 06-10-2011, 08:51 AM

Quote:

Originally Posted by goheels

My favorite DVD's are by Jari Love, the two I have are broken down into 3-5 minute segments and cover all muscle groups without a lot of complicated dancing type moves.

I was also totally going to suggest Jari Love videos. She's very user-friendly for many levels of fitness!

lisabinil · 06-10-2011, 08:56 AM

When I was heavier and with my health issues-Jari Loves dvds were way too hard.

LJB · 06-10-2011, 08:56 AM

Resistance bands and some free weights would be helpful for your at home gym. There are lots of DVDs available. Jillian's Shred looks good.

BookWyrm · 06-13-2011, 03:53 AM

I'm 48 and have many of the same issues. While there are a lot of great DVDs out there, many of those named in this thread are for intermediate to advanced exercisers. You'll kill yourself if you start with someone like Cathe. And I would not start with anything that has "Extreme" in the title.

I've had very few problems with older Firm videos. The first two "body sculpting systems" from back in the 90's were very good. A similar series is FitPrime and KickButt. I currently have my eye on a series called PowerFit by Stephanie Huckabee, one of the original Firm instructors.

Beachbody makes some good videos too. Power 90 (the original not the X) is a good starter program, as is Power Half Hour. Chalean is good, but uses compound moves that can be tricky if you have any balance issues.

Preview some things on YouTube or at CollageVideo before you buy.

04-24-2011, 09:19 AM	#1
Midlyfechrysalis Senior LCF Member Join Date: Jun 2007 Location: Katy, Tx Posts: 686 Gallery: Midlyfechrysalis	I'd like an "at home" recommendation for weight training........... For a 234 pound, 45 year old female. I am totally convinced that building muscle is good and helpful. You don't have to convince me. It's been 12 years since I regularly went to the gym. If it matters, I will be doing a mostly "meat and non starchy veggies" low carb style. I'm trying to avoid too much dairy, and processed foods. I do have some pain/age/overweight issues with my hips and ankles. Youtubes, books, DVD I can get cheap are all are good. I'm not a fan of Jillian Michaels, but I am ready, even if it means her. I posted this on the exercise board, but haven't gotten any responses, so maybe I chose the wrong place. (I have also started walking) __________________ Joanne Taking a break from measuring or weighing. I started in July, but my husband's health tanked, and I was in my last semester of graduate school. Started again in January. Down from a 20W to a loose 18W. My Blog

04-24-2011, 09:26 AM	#2
ChristineCQ Very Gabby LCF Member!!! Join Date: Aug 2010 Posts: 3,504 Gallery: ChristineCQ Stats: 234/192/159 (5'7") WOE: DANDR Start Date: 7/26/10 (re-start; original start 6/03)	Hi Joanne! I'm a big fan of using your own body for resistance. Therefore, I recommend the following: Push-ups, modified or standard: First, check Youtube for some how-to videos to ensure you're using proper form. Push-ups are really the ultimate strength-building exercise, in that they work your arms, shoulders, chest, back, and core. Ab work: I like the Callanetics stomach series, personally. It's short, effective, and you can find it on Youtube. Honestly, I credit this single activity with helping me look like I weigh less than I actually do. I have also increased my strength dramatically by improving my core. Planks: Same deal as push-ups. For building up your legs, stair climbing is excellent. You can also do side-lying leg raises (basically, lie on one side, and raise and lower your top leg). Squats and lunges are excellent lower-body and core builders. I hope this is helpful, Joanne! Best of luck to you! __________________ "Success is the sum of small efforts, repeated day in and day out." Robert Collier "When I run, it's me against myself, which means that I always lose." ~Christine Weight loss journal: http://www.lowcarbfriends.com/bbs/we...ney-maker.html

04-28-2011, 03:47 AM	#7
Auntie Em Major LCF Poster! Join Date: Apr 2010 Posts: 2,895 Gallery: Auntie Em WOE: VLC-Ancestral, restricted calorie Start Date: Maintenance since 2000	Callanetics uses the body's own weight for resistance. Many of us find this form of exercise to be of immense benefit. Callanetics is very good for exercising without pain, and to help such things as hurting joints. The exercises can all be modified to fit your own needs and abilities. For me, they have been miracle exercises. You are welcome to visit the monthly threads and ask whatever would be of use to you. Here is the April thread. Most of us who do Callanetics faithfully, also do other forms of exercise, too. I do some yoga, rebounding (mini-trampoline), walking, and gardening, and some ballet. Younger folks, and those more athletic, do more vigorous things. __________________ Maintainers Over 55 Best wishes for happy, healthy LCing.

06-01-2011, 07:03 PM	#21
Bejewelme Way too much time on my hands! Join Date: Jan 2010 Location: Reading/PA Posts: 13,535 Gallery: Bejewelme Stats: 350+/221.4/198 (5'10) WOE: Atkins Start Date: restarted 9/27/2010	I was fat and started with the shred video now I am at the gym 6 days a week, doing cardio everyday and weights alternating arms and legs, you might find if you work with a trainer to set you up, that it will help your aching joints, I had two knee surgeries from being so heavy and my knees feel great, I even started the couch to 5K running program, I am hating running but doing it anyway! I have IR and PCOS, and the doc said building muscle will help, I am amazed what the gym will do it is amazing the inches loss with consistency, and now I enjoy it, I was a pure slug!!!!! Never thought I would enjoy it so much and see so much benefit.Do what feels good to start slowly you will advance when you get stronger and see the results __________________

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04-26-2011, 05:42 AM	#3
zizi Very Gabby LCF Member!!! Join Date: Jul 2004 Location: Earth Posts: 4,952 Gallery: zizi Stats: Over 84 lbs. lost in ~16 months. Goal @ 3/2011 WOE: Low Carb Eclectic Start Date: LAST Restart Mid-March 2010	Total Gym, Bar Method DVDs. Got the TRX pro Suspension Training pack, but haven't tried it yet.

04-26-2011, 06:08 PM	#4
Mssarge Major LCF Poster! Join Date: Mar 2011 Location: Sunny Southern California Posts: 1,870 Gallery: Mssarge Stats: 220/177/155 WOE: JUDDD and moderate carbs Start Date: 6/1/2012	Loved Total Gym and almost bought one, but no space. I do love Dr. Nelson's women website... Strongwomen - Your Virtual Trainer with Dr. Miriam Nelson ..she has written several books on various subjects, strength, bones, aging, and, in MHO she's the best. I'm 70, retired Army Sergeant and truly regret losing my ability to do things. I have bad knees so am limited in strength training but I will rebuild back to my 50's capability...Good on you for keeping ahead of the aging, now's the time to do it. Mary in SoCal

04-26-2011, 07:20 PM	#5
Mssarge Major LCF Poster! Join Date: Mar 2011 Location: Sunny Southern California Posts: 1,870 Gallery: Mssarge Stats: 220/177/155 WOE: JUDDD and moderate carbs Start Date: 6/1/2012	Ooops, almost forgot to mention the best at-home exercise....walking. You can do it anywhere, almost anytime, at your own pace and/or speed it up...all kinds of things you can add. Plan and train for a organized walk in your neighborhood like a 5k and build up to it. Some even set a goal of doing a marathon, or a half-marathon. Heck, sometimes I even start "marching in place." Mary in SoCal

04-27-2011, 12:53 PM	#6
Pleiades Major LCF Poster! Join Date: Nov 2006 Location: OBX, NC Posts: 2,194 Gallery: Pleiades	I love all of the New Rules of Lifting books. They are the best workouts I've ever done. Do you have equipment?

04-28-2011, 09:22 PM	#8
rockysmom Big Yapper!!!! Join Date: Apr 2003 Location: Michigan Posts: 8,982 Gallery: rockysmom Stats: 198/177/183 first goal, next goal 168 WOE: stay away from the sugar Start Date: biggest loser at work 2/10/11- 4/14/11 21 pounds l	Cathe. You can find her on the web, I think it's her name and dot com. Also collagevideo. They have streaming video where you can see a portion of the workout. I love her Power Hour and Maximum Intensity Strength tapes

05-04-2011, 08:51 PM	#9
chansen Junior LCF Member Join Date: May 2011 Posts: 2 Gallery: chansen	Check local craigslist for an olympic bar and weighs, squat rack and bench would be my suggestion. When I was setting up our gym in the basement, I picked up all of it for under $150 with 300ish lbs of olympic weights. Check out lifting workouts on stumptuous for form checks and routines/exercises/reps. Mark Rippetoe's Starting Strength is a great book resource for the big compound lifts that are important (squat, deadlift, etc.) and goes into great detail on form as well as being an excellent starting point for someone experienced or complete novice to pick up lifting gains.

05-05-2011, 06:01 AM	#10
LisaG Senior LCF Member Join Date: Mar 2011 Location: Northeast USA Posts: 911 Gallery: LisaG WOE: Avoid wheat and sweets Start Date: 2002	I am a huge fan of Chris Freytag's DVD's through Prevention magazine. I like the Get Moving! DVD b/c there are workouts for upper and lower body toning. They are like 8 mins. each and you can increase the weights as you improve. I also like her indoor walking DVD- very lively and fun, in case it's raining out, I have no excuse. She is motivating and not annoying, and I like to pop a DVD in first thing or in the evening. I can hardly find an excuse NOT to do them, ha ha. Much more fun than the treadmill or trying to figure out what moves to do with weights on my own. She explains everything well.

05-05-2011, 06:47 AM	#11
lisabinil Way too much time on my hands! Join Date: Apr 2007 Location: suburbs of Chicago Posts: 18,018 Gallery: lisabinil Stats: 287/Restart 206/177/160 5'6" WOE: Healthy Carb for Optimum Health Start Date: 2/4/10	I think the OP is looking for something simple and that will teach her good form for lifting. Chalean Extreme is a great video for newbies who are new to lifting-she stresses forms and is a good teacher.

05-10-2011, 10:05 AM	#17
KellyMarie38 Major LCF Poster! Join Date: May 2004 Location: Berkshires, MA Posts: 1,639 Gallery: KellyMarie38 Stats: 144.8-136.8-135.8-130 & tone-5'7" tall WOE: Low Carb Start Date: 07/2001	Kelly Coffey Meyer has some good 30 minute upper and lower body workouts. In fact, I just ordered Split Sessions yesterday. She has a few other good ones and they have beginner, intermediate and advanced levels.

05-15-2011, 04:18 PM	#18
goheels Senior LCF Member Join Date: Mar 2008 Location: NC Posts: 475 Gallery: goheels WOE: Low carb woe Start Date: January 2008	My favorite DVD's are by Jari Love, the two I have are broken down into 3-5 minute segments and cover all muscle groups without a lot of complicated dancing type moves.

05-30-2011, 09:43 PM	#20
fieldofroses1 Senior LCF Member Join Date: Sep 2008 Posts: 833 Gallery: fieldofroses1 Stats: 300+/217/under 200 WOE: Mostly LC veggies & proteins due to food allergies Start Date: Aug 18 2008	I have to agree Jari love is amazing and you can customize your workout depending on time restrictions or any health issues you may have. I also love jillian michaels, her 30 day shred is great I was able to do it at 240 lbs, she gives modifications depending on your level, now she's not easy, but you'll notice results within the first week

06-10-2011, 08:56 AM	#23
lisabinil Way too much time on my hands! Join Date: Apr 2007 Location: suburbs of Chicago Posts: 18,018 Gallery: lisabinil Stats: 287/Restart 206/177/160 5'6" WOE: Healthy Carb for Optimum Health Start Date: 2/4/10	When I was heavier and with my health issues-Jari Loves dvds were way too hard.

06-10-2011, 08:56 AM	#24
LJB Way too much time on my hands! Join Date: Jan 2008 Location: Massachusetts Posts: 24,486 Gallery: LJB Stats: Size 8 at Present WOE: No flour or sugar.	Resistance bands and some free weights would be helpful for your at home gym. There are lots of DVDs available. Jillian's Shred looks good.

06-13-2011, 03:53 AM	#25
BookWyrm Junior LCF Member Join Date: Jul 2004 Location: Rocky Mountains Posts: 41 Gallery: BookWyrm Stats: 195/187/150 WOE: Chaos Start Date: March 28	I'm 48 and have many of the same issues. While there are a lot of great DVDs out there, many of those named in this thread are for intermediate to advanced exercisers. You'll kill yourself if you start with someone like Cathe. And I would not start with anything that has "Extreme" in the title. I've had very few problems with older Firm videos. The first two "body sculpting systems" from back in the 90's were very good. A similar series is FitPrime and KickButt. I currently have my eye on a series called PowerFit by Stephanie Huckabee, one of the original Firm instructors. Beachbody makes some good videos too. Power 90 (the original not the X) is a good starter program, as is Power Half Hour. Chalean is good, but uses compound moves that can be tricky if you have any balance issues. Preview some things on YouTube or at CollageVideo before you buy.