Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Exercise Forums: Active Low-Carbers > Beginner/Low Intensity
User Name
Password
FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #1   ^
Old Thu, Aug-25-11, 15:11
faduckeggs faduckeggs is offline
Senior Member
Posts: 1,709
 
Plan: HF Atkins paleo
Stats: 230/144/150 Female 63 inches
BF:less/than/before
Progress: 108%
Location: Dallas
Default Basic lifting advice

I am convinced that I need to incorporate weight training into my exercise routine. I have a membership at my gym at work. I go 4-5 times a week, first thing in the morning.

I walk and do yoga on weekends/holidays. I want to spend my gym time lifting weights. I also have limited gym time -- 20-30 minutes, max.

I already know that a gazillion reps of those light dumbells is pretty useless. My gym has dumbells, free weights and weight machines. I only know how to use about half of the machines and I only know a few dumbell routines.

Can anyone advise me on what makes most sense to spend my time doing? I do upper body twice a week and lower body twice a week, and I know I am woefully ignoring my core. I've been doing the heaviest weight I can lift, and still manage three sets of 8-10 reps at that weight.

I have no idea how to do a squat or a deadlift and I don't have any kind of spotter or support. The men downstairs lift, but the women all stick to the treadmills and elliptical.

In my month so far, I can already see definition in my arms and collar bones, and I feel good. But I really have no idea what I am doing.

Any advice, or a website with pictures of step by steps?
Reply With Quote
Sponsored Links
  #2   ^
Old Thu, Aug-25-11, 17:01
Rosebud's Avatar
Rosebud Rosebud is offline
Forum Moderator
Posts: 23,881
 
Plan: Atkins
Stats: 235/135/135 Female 5'4
BF:
Progress: 100%
Location: Brisbane, Australia
Default

I find the http://www.exrx.net site to be really helpful. They have lots of guidelines for getting started, and have little videos of individual exercises.
Reply With Quote
  #3   ^
Old Thu, Aug-25-11, 17:13
Seejay's Avatar
Seejay Seejay is offline
Senior Member
Posts: 3,025
 
Plan: Optimal Diet
Stats: 00/00/00 Female 62 inches
BF:
Progress: 8%
Default

Mistress Krista Scott Dixon has a weight training site for women.
Including how to squat and deadlift and stuff like that.

Lurn to Squat Good!

http://www.stumptuous.com/lurn-to-squat-good-e-zy

http://www.stumptuous.com/dork-diva-squat

And then, Mark Sisson has a PDF that shows how to do the basic movements of weight training - squats, pullup, pushup, deadlift. Free with a subscription to the newsletter. Starting from not being able to do even 1, if that's where you start. Also how many sets and reps and how many times a week, for each level of where you are.

http://www.marksdailyapple.com/intr...eprint-fitness/
Reply With Quote
  #4   ^
Old Fri, Aug-26-11, 07:45
faduckeggs faduckeggs is offline
Senior Member
Posts: 1,709
 
Plan: HF Atkins paleo
Stats: 230/144/150 Female 63 inches
BF:less/than/before
Progress: 108%
Location: Dallas
Default

Awesome. I've just bookmarked both sites.

I also got brave enough to try the kettleballs and squatting with a bar this morning, since I was the only one in the entire place today. The 360 mirrors really helped me see what I was doing, and I took off my oversized t-shirt to do it in a sports bra, so I could see how my back looked. I need to get past my embarrassment.

I appreciate the links so much.
Reply With Quote
  #5   ^
Old Fri, Aug-26-11, 09:52
Seejay's Avatar
Seejay Seejay is offline
Senior Member
Posts: 3,025
 
Plan: Optimal Diet
Stats: 00/00/00 Female 62 inches
BF:
Progress: 8%
Default

You are welcome. I just wuv Krista.

I would be right with you in trying stuff with mirrors. Nice to see what our body is really doing versus what it feels like! especially with things like a straight back and how low we really are.

Krista also has "workout plans" that help divide up the exercises per week.

I know what you mean about the embarrassment. I finally started thinking like the guys I saw there. They pay NO attention to flab at the beginning it seems, or it's like so what. it's all about the lifting. amazing.
Reply With Quote
  #6   ^
Old Tue, Aug-30-11, 12:09
faduckeggs faduckeggs is offline
Senior Member
Posts: 1,709
 
Plan: HF Atkins paleo
Stats: 230/144/150 Female 63 inches
BF:less/than/before
Progress: 108%
Location: Dallas
Default

Seejay, thank you so much. I love Krista. I studied her videos and have added in railing squats for now, until I improve my balance. (I have nerve damage and no feeling parts of my feet, so I always have terrible balance issues, even when just walking. )

I also cut out all except three machines and have switched to complex movements with free weights. I really feel a difference already, in a good way. Obviously it is too soon to see a visual difference, but parts of me feel alive that haven't felt alive in ages.

I still need to finish going through all the links from Rosebud's post, but I got sucked into Krista's site first. Very, very helpful.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 16:32.


Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.