All right, I think I mentioned elsewhere that I just joined a fitness place (which I'm avoiding going to, by writing this. sigh. I'll go right after I'm done, lol). The thing is, I want to use the different machines/weights, but I have no idea what I'm doing. Oh, I can use the machines easily enough, but everybody talks about their 'program', and I don't know what they're talking about. Why do they have one and I don't? I want a program! lol.

Okay, seriously, it's been like since Freshman year in high school since I used weights. Well, except for the past week or so. And all I've been using is the machines, not bars or anything. But should I work one set of muscles one day, then another the next? Or everything all at once? I've been kind of going with the everything all at once, with not much weight and lots of reps. I seem to recall that that's good for making long, lean muscles? Wouldn't want to get bulky.

I love that bike, though. My lower half is a sore, sore mess right now, but I've been sticking with it, pretty happy with myself for it too.

Of course, I gained 2 lbs. Kind of expected it, the whole 'muscles weigh more than fat' bit, but still, I don't think I'm gonna be getting on the scale for a bit. It's too depressing, hehe.

If you've joined a club, they should have trainers available to help you design a program that works best for you.

Call the office and ask about an overall fitness evaluation. Or just pop in there when you go, like you're doing RIGHT NOW right?

Otherwise, there's all kinds of great resources I can point you towards for the correct way to use free weights and what muscle groups they target. But I strongly suggest getting someone to show you first and foremost.

Anyways, it can fuel future fantasies about personal trainers...

~Ang

I'll back up what Cf said about the trainers. Topless and I made use of them a couple times when we first started out and it made a world of difference having them get us into a routine that we could alternate around and change up as needed to keep it interesting.

Usually the sessions can get expensive, but our club would run a half price or some other special towards the end of every month where it made it a lot cheaper. About 3 good solid 1 hour sessions will get you a lot of basic knowledge and a good routine. As soon as we get some time to get back into the gym I know we'll be getting more training time.

All right, I'll check into it next time I go, since I've already been & gone today. It's not always staffed, though, I'll have to catch em at the right time I guess.

Is there a big difference between using free weights and using the machines, or is it just a matter of personal preference?

And rofl on fantasizing about personal trainers (like I need more fuel, hehe). Still....oh, Antonio, could you show me how to do a leg press? Yeah....

Yes, there is a difference between free weights and the machines -- you should have a trainer help you out with both. Machines can be quite useless unless you use them in the right way, and you can do some damage to yourself with freeweights if you're not consciencious about your routine. I stopped going to the gym when we bought our cottage this winter (no more disposible income!) and I find that my cardiovascular has improved because I'm biking a lot more, but my arms are looking less toned. I have BIG biceps for a girl and I like to keep them looking impressive. Time for some freeweight action in the living room, I guess.

Good luck!
dp

For free weights (literal free weights!) you can use soup cans to provide the little extra weight. There is a senior that lives near me I see every morning carrying two soup cans as she walks.
I've got huge arms too DP nice to know I'm not alone I often feel VERY self concious of them. Mine from work though, I do a LOT of lifting.
D- some machines have the "intrustions" on the side of them and also tell you which muscles they work. I was told by my trainer to work one set of muscles one day then give them a day to reat before working them again. Also cardio "lengthtns" muscles (?) so I was told. Haven't been to the gym in forever but maybe I should get back there if only for the cardio equipment.

Yup. Years of barn work have endowed me with big biceps, and I also feel self-conscious in tank tops or strapless dresses. I simply cannot wear spaghetti straps because my shoulders are huge and it looks rediculous. Good thing I never had my heart set on being a girly girl, because delicate I ain't.

Yes, most cardio exercises lengthen. You need to weights if you want your muscles to stay shaped and toned.

dp

You will stay in shape better if you do regular weight lifting also. More muscle= more calories burned. Your muscles burn calories so the more regular you use weights, the easier it will be to maintain or lose your weight.

By using weights it will help you to reshape your body and maintain muscle. Otherwise, some of your weight loss is not fat at all but merely you losing muscle mass.

ok, first things first. The high reps thing DOES NOT actually work for "tone". It works for endurance, and because of the high calorie burn rate associated with that mode of training (intense cardiovascular work etc), it's often thought to increase muscle tone, which most people imagine to be those long lean muscles.

Long lean muscles have nothing to do with training methods and more to do with bone structure and genetics. If you have a long and lean body, your muscle structures will probably follow with that. If you are short and stocky, then your muscle structures probably go along with that. There is nothing you can do to change your muscle shape. It's as genetic as a fingerprint. What you can do is fake it with a combination of weight training, cardio, dieting, and stretching.

rep ranges are a little tricky, but here's a really quick and simplified rule of thumb. I'll save you the science on the mechanics of muscular composition and contraction.

1-3 reps - fast twitch fibers. Good for quick or extremely strong motions. this is the rep range that power lifters tend to train in and for. This is how they manage those 800 pound bench presses, they only do them once.

4-8: fast/slow twitch fibers. This is a good range for building your muscles in size and strength; a favorite of bodybuilders. The size is very related to "tone". In order to have tone, your muscles have to have size. No matter what rep range you go with, your muscles will grow. That's what they do when you stimulate them beyond their resting capacity (basically, whenever you exercise). The slow twitch fibers are great for repetitive motions and more controlled movements. All of your muscles are comprised of both kinds of fibers so you really need to train both for best results.

9-12: slow twitch. You can really focus in on your slow twitch fibers for growth and "tone" in this range, your fast twitch fibers will have tired out and you will be hitting your slow twitch fibers almost entirely. Above this range, you're really just getting into endurance and out of the looks department. If you want endurance then go for it, but just know where it lies.

As for getting bulky, don't worry about that if you are a female. Muscular bulk relies mainly on 2 things: hormones and diet. Without a healthy amount of testosterone in your body, you won't gain much muscle mass at all. Second, you need a rather large and highly consistent surplus of calories to build muscle. I'm not sure at all about your height and weight, but if you are on any type of weight loss diet, the possibility of substantial muscle building is greatly limited. I honestly think that the myth of women turning into the she-hulk if they tough a dumbell that isn't pink is maintained by the fitness industry to keep women in all the exercise classes, buying all the books, magazines, etc year after year instead of doing something quick, effective, and cost efficient.

In the grand scheme of things though, weight training will improve your body no matter what rep range you go with. But, once the law of diminishing returns sets in, you will find that knowing the ropes is best.

I hope this helps

hey demoana, read this
http://www.bodybuilding.com/fun/tinamarina1.htm

You guys do realize you're replying to a two year old thread, right?

quote:

Originally posted by Buckshot77:
You guys do realize you're replying to a two year old thread, right?

lol, no. But still, good info is good info. Man, this is a SSSSLLLLLOOOOOWWWWWWW moving forum

I appreciate the extra info even if demoana isn't here to read it - thanks!