Newbie looking for Soloflex help
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Newbie looking for Soloflex help - 12/1/2005 2:03:55 PM
|
|
|
erie774
Posts: 3
Joined: 11/29/2005
Status: offline
|
Hi all! I'm just turning 40  and am concerned about my health. I'm 6', 224 lbs with a 40" waist. I work with computers so I am pretty sedentary. In fact, I haven't consistently exercised since I got out of the Army 20 years ago.
The trigger to get healthy again was when my wife was diagnosed with Type 2 diabetes a couple weeks ago. We've thrown out the junk food and are watching what we eat (there is a history of diabetes in my family too) and now we need to exrecise to lose the weight and tone up.
Our friends are giving us their Soloflex which will help tremendously. I I don't have the time or inclination to make an extra trip at the end of the day to a gym. I'd much prefer to do it at home.
I know that free weights are the preferred method of weight training but I like the safety factor for my wife and 13 YO son (he says he wants to try out for wrestling and needs to tone up) of not having to worry about spotters or falling weights.
Can anyone suggest a weight program to help with toning and general conditioning as a start? Eventually, we will need three seperate plans; my wife will continue on weight loss, my son will need muscle building and I will just need toning and maintenance.
Thank you for your help. Every reply I have seen has been extremely friendly and supportive.
|
|
|
|
|
RE: Newbie looking for Soloflex help - 12/1/2005 3:42:16 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
Consult your physician before beginning a workout program, especially your wife...so she knows what to expect.
Start off easy!
Do a warm up before any training. That can be a walk together for 10 minutes to get your body warm and breath up.
Depends on your lifting experience..but do workout your whole body:
You can work the whole body every other or every 3rd day with this starting routine.
Start with 1 set per body part and work up to 3 sets per body part
12-25 reps per set ...start higher and lighter
30-90 seconds between sets.
You could be doing 20 minutes cardio..walking, biking, swimming 3 times a week. It can be very easy going for now. Mild exercise. Yes it still works to burn the fat.
Get all that?
Give your body as much rest as it needs to feel recovered.
Once you have been doing this for many weeks and feel good doing it: every now and then go heavier in the 9-12 range and even dip into the 6-8 range.
Alternate what you do for your training every few weeks - that goes for cardio and lifting.
Example of starting exercises:
Chest (Flat Bench)
Back (Pulldowns)
Biceps (Curls)
Triceps (pushdowns)
Shoulders (Military Press)
Font of Legs (Leg Extension)
Back of Legs (Leg Curl)
Calves (standing calf raise)
Abdominals (Crunches)
In the beginning...get use to perfect form, good breathing, no ego, feeling the muscles you are working, feeling how it feels after...1st workout, just find your weights and the movements...keep a workout journal.
Get a multivitamin, 2-3 liters /8-12 glasses of water a day/ try 4-6 smaller meals spaced through the day/ 8 hours of sleep!
Healthy whole foods, good clean carbs, vegetables with every meal, leaner protein sources.
1 more thing...start taking the stairs whenever possible, get up every advertisement and walk around, fidget, park as far from the store as possible and walk, stand up at work every 15 minutes and move around...this will have a huge effect on your body...including burning more fat than you have any idea it could!
Take control of your health...whose l life is this anyway!!?
Have fun together! <------ VERY IMPORTANT STEP
Keep posting...glad you're here!
< Message edited by danmirage -- 12/1/2005 3:43:17 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to erie774)
|
|
|
|
|
RE: Newbie looking for Soloflex help - 12/5/2005 11:19:36 AM
|
|
|
erie774
Posts: 3
Joined: 11/29/2005
Status: offline
|
Wow. Thanks for the info. This really helps give me something to work with. My wife is meeting with her dr today so we should get some idea of what they recommend for an activity level.
I really appreciate your help. This is great!
(in reply to danmirage)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
