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Strength Training


Forum: Mommy Weightloss and Fitness

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  • 1 Post By pattyandthemoos
  • 1 Post By pattyandthemoos

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  #1  
May 13th, 2013, 06:25 PM
Jessimaaka's Avatar Pink in a house of Blue
Join Date: Dec 2011
Location: Ontario, Canada
Posts: 16,280
I need some help with this. I have NO experience with strength training.

We have a bowflex and I want to use it. I enjoy cardio (I love the rush once I do half an hour of it), but since my plateau, I realize I need to add in strength training. Doing many reps with 3lb and 5lb weights just isn't going to cut it (Jillian Michaels videos).

So, has anyone worked with a bowflex or have any suggestions? I am going to watch some youtube videos and such for form, but other than that...I need help!
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  #2  
May 13th, 2013, 08:43 PM
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Join Date: Aug 2010
Posts: 6,664
I don't have a whole lot of experience either, just getting started so I'm hoping for suggestions too. Right now I have just been doing a few arm exercises I found online with some 8lb (plenty heavy for me atm, I can only do 10-15 reps with them) weights.
As far as I've figured out researching thus far, it's better to do fewer reps with more weight to really build muscle, but that's all I have really nailed down so far lol.
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  #3  
May 13th, 2013, 09:24 PM
babyloves2dance's Avatar Platinum Supermommy
Join Date: Oct 2008
Location: Nebraska
Posts: 13,557
I'm also pretty new to weights. I did a 10 minute solution target toning video last month that really made my muscles burn, but a lot of the stuff on there used your own body weight. I've also heard that using heavier weight for less reps is better for gaining muscle.
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  #4  
May 14th, 2013, 05:28 AM
pattyandthemoos's Avatar Administrator
Join Date: Feb 2004
Location: Michigan
Posts: 61,642
When I started strength training I felt the exact same way. I had no idea what to do. My sister told me about Body for Life and I used their program for 12 weeks. I think it is a great program for beginners. Body-for-LIFE Weight Training

Now I do something a little different, but similar.
I do 2 exercises per muscle group
Chest, Back, Shoulders, Biceps, Triceps, Quads, Hamstrings, Calves, & Abs

I do 3 sets of reps for each exercise. I start with a lighter weight that I can do a set of 12 of. The next set I add weight to (usually 5 lbs) and try to do another set of 12. Then I do a third set (add another 5 lbs) and just do as many as I can. Once I can do 12 reps on the third set I bump everything up so if I was doing 10 lbs, 15 lbs, and 20 lbs, the next time I work out I would do 15, 20, and 25.

I made myself workout logs that lists all the exercises. I have two workout logs because I rotate some of the exercises for example, on Monday I do bench presses, on Wednesday I do incline bench presses. This way I can get a bigger a variety of exercises.

I found a great site that lists all kinds of bowflex exercises.
Bowflex Exercises | Your Guide to Bowflex Exercises

I would pick two exercises per muscle group to do for your workouts. And personally I like splitting it up between upper body and lower body, otherwise your workouts can get really long. I used to do a full body workout three times a week but it took forever.

I would definitely keep a log. This way you can track your progress and know when to increase the amount you are lifting.

I am not the weight training expert but if you have any questions or need help I'll do my best to help you. I would love to see more girls doing strength training over here.
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  #5  
May 14th, 2013, 05:51 AM
pattyandthemoos's Avatar Administrator
Join Date: Feb 2004
Location: Michigan
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Here's what my workout logs look like just to give you some ideas. I added a glutes section to the legs because I wanted that and some of the exercises don't fit into their category perfectly. Dh skips all the glutes exercises LOL. I don't have my ab routine on here but I thought this might give you some ideas.







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  #6  
May 14th, 2013, 12:19 PM
2pinks&ablue's Avatar Chantelle
Join Date: May 2007
Location: NB, Canada
Posts: 36,142
Wow, Patty, so organized!

I don't have a lot to add, I don't have a big piece of weight equipment like the bowflex, most of my strength is done with free weights/bar weights (when I'm at the gym) and bodyweight training.
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  #7  
May 14th, 2013, 01:36 PM
Jessimaaka's Avatar Pink in a house of Blue
Join Date: Dec 2011
Location: Ontario, Canada
Posts: 16,280
Ohhh Patty! Thank you for sharing those!!!! Going to print them off! You are super organized!

I used the link you provided above, and did some of those this morning, 3 reps of 12 each, at 30lbs, 35lbs and then 40lbs....I could barely finish them so I think that's my starting weight for back/chest/arm exercises. I did some dead lifts, and I could easily complete them at that weight so I'll up them, but I kinda figured my legs would be stronger.

I'm getting super excited for this, thank you again Patty!

I don't have a gym membership and I workout while Cam naps so anything I can do at home
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