You're assuming that's what it is. I'm saying don't hand out remedies when based on something speculative. just like my shoulder—you didn't know what happened to me..you assumed.

What I'm assuming is that you seem to have a problem with me specifically, not the fact that I'm supposedly handing out "remedies" left, right and centre. I wasn't the only one who responded to euniique's post, yet you targeted me specifically, and didn't say anything to anyone else. So, again, that leads me to believe a suggestion is not the issue. On top of that, go to any thread on any given topic and you see people attempting to start discussions with others about subjects of interest, offering their two cents etc. Same if you go to any fitness based forum (or any specialised forum) you see people trying to help each other out. Why you’ve taken such offense to my suggestion, I don't know. You don't want me responding to your posts, fine, but taking it beyond to something completely unrelated I don't get.

I didn't assume that she was naturally skinny because she, herself, posted that she and her sister are naturally skinny. Her words, not mine. Naturally is by nature, as in not because of illness or medical complications. It's naturally. I'm not sure how else that can be interpreted. Being naturally skinny and therefore possessing a naturally fast metabolism is the definition of an ectomorph. It's not that huge of a leap. When it comes to gaining weight as an ectomorph/someone with an extremely fast metabolism increasing caloric and protein intake, timing your eating according to that metabolism and designing your workouts to better suite that metabolism is going to help. It deals with the primary problem preventing weight gain (again, in the case of natural ectomorphs): the metabolism. It's not a "remedy," everyone’s an individual, sure. It's a suggestion and no one's forcing her to take it. Note that I'm talking about true ectomorphs, the kind of people who eat a lot and still can't seem to gain a pound, not those who simply eat very little, and not those who are thin due to illness. I read all of that in her post, I didn't pull it out of my arse.

getting this back on track: I did 30 minutes of Plyomentrics today. I'm building up toward the 60 minute programs for Plyo, Kenpo and Yoga mixed in a workout routine. That's where I think the weight loss will come in. I'm able to sets that I couldn't do last week....so I'm getting there.

natur's work out plan
 

Eat Healthy....low cal low cholesterol....to help me get to my goal weight.
water walking...swimming....and just having fun....to help w/ my need for endorphins.....

Namaste
:mohawk::sunglass::fastdraq::tea::jester::batman:

weight training
 

Hi there!

I am new to the site, but happily Gemme refeered me to this thread.

I am wondering if anyone here has experience with weight training. I have no issues with cardio; thats how I lost all my weight. Now I want to start toning. I do not know where to start. What body parts, exercises I should start with?

Any suggestions would be appreciated!

weight loss
 

I'm going to a dinner tonight. Wearing a skirt and my new black leather riding boots! I am stoked...haven't wore a skirt in years!! Thank you treadmill !! Thank you treadmill!! LOL

Hey, I know a lot of people out there aren't quite sure what to do about weight training, how weight training can help them tone their body or even lose weight. So, I put together a bit of a beginners guide. Note that my write-up is just based on my own experiences as well as what I've been taught, and then put into practice along the way. I've seen it help tons of folks out there, however, the key is consistancy and making sure your lifestyle (particularly sleep patterns and nutrition) matches up with your training.

Part 1:
 

Gonna put this in a series of "parts" because not sure that it'll fit all in one post, plus it'll probably just look confusing/chaotic that way. I also noticed there are a few folks around who have weight loss goals, so thought I'd put a bit on weight loss and weight training for them.

The basic premise of weight training as a tool for weight loss revolves around the accumulation of an oxygen debt, particularly through using the ATP-CP (adrenosine triphosphate-creatine phosphate) and glycolytic systems, which do not depend on oxygen as their main source of fuel (but, rather, ATP (body’s energy currency) and glucose respectively). Both of these energy system have a fairly short duration during which they can be used (12 seconds for ATP, 2 consecutive minutes for glycolytic), however, more energy is expended during the use of the ATP-CP system and glycolytic system, than during the use of the Aerobic system (which relies on oxygen). It’s rare that the average gym goer will be using much, if any, of the ATP-CP system (usually used in sports like Olympic lifting, where near 100% of one’s energy is forced into a single explosive movement, or certain positions in American football, rugby and other similar contact sports), however, you could certainly create your workout so that anaerobic glycolysis is used to a greater degree than the aerobic systems. The way one might do this is replacing long bouts of steady paced cardio with 15-20 minutes of interval training (30 second full-out sprints with 1 minute rest then repeat). Or, instead of using light weights for 15-20 repetitions, use challenging weights for 8-10 repetitions or even 5-8 repetitions.

Because the body accumulates this oxygen debt (EPOC/Excess Post-Exercise Oxygen Consumption) while using anaerobic and ATP-CP system (both in weight training utilising these two systems, as well as during interval training and intense, though short bouts of cardio), it must spend more energy/calories in returning to homeostasis after the workout is done. So, for example, you will burn more calories after 15 minutes of sprints/interval training or weight training (working between 70% and >90%) than you would doing an hour of walking/jogging or other forms of cardiovascular activity that depend on oxygen reception and fat burning as fuel, not necessarily during the workout, but after the workout. Some researchers have shown that individuals can continue burning calories in an attempt to recover from an intense anaerobic workout even up to two days later.

On top of the effects of EPOC, during weight training the muscle itself is broken down and requires adequate rest/sleep, proper nutrition, and protein to rebuild itself (therefore expending more calories while existing in the body than fat, which does not require these resources to maintain/rebuild). As the weight training sessions progress you increase the tension in order to coax the muscles into growing stronger, and the stronger they become the more fuel they need/the more calories you burn trying to rebuild. To put it simply: the more muscle you have compared to fat, the more calories you burn just going about your daily life outside the gym/wherever you train.

*Important terms in bold in case anything I wrote wasn't clear and you want to look them up for yourselves.

Part 2:
 

When beginning with weight training it’s important to understand that form is everything if you want to lose weight effectively and avoid injury at the same time. The first (on average) 2 months of your training should focus on higher repetitions (preferably 3 sets of 15 repetitions) with lighter weights in order to cement your form. Your training should centre around perfecting a series of basic movements (squatting, lunging, pushing movements such as pushups, pulling movements such as pull-ups, bending and twisting movements) around which most of your future training will likely revolve, whether while working with light weights or simply body weight at first. They are basically movements that revolve around the ways in which the human body should move naturally.

Squats – When performing a squat you want to start by working on squatting down to parallel/90 degrees. Begin by standing with your feet shoulder width a part and your hands across your chest rather than out at your sides or straight out in front of you, as both will tend to draw your shoulders forward, which is not what you want. As you prepare to make your descent you need to stick your butt out so that a small arch is formed in the lower back, keep your shoulder blades together, your back as straight as possible (you don’t want to lean far forward, though this is a common problem since most modern westerners have a week posterior chain/back, lower back, glutes and hamstrings with stronger anterior muscles). While you want to keep your back relatively straight, the most important thing is to not allow your knees to move past/in front of your toes, but, instead, keep them in line with your toes. Perhaps even more importantly, you don’t want you knees to wobble in and out, but remain inline with your toes. This may be a challenge for many people who have spent a great deal of their life being sedentary since the vastis medialis (muscle on the lower inside of your quadricep) tends to be very weak among sedentary people.

It’s important to note as well to be sure to drive with your hamstrings when performing a squat. You’ll feel the squat in every muscle in your lower body to some degree when performed properly, however, you should not allow your quadriceps to take over while performing a standard squat. Many people find it difficult to properly activate their hamstrings and glutes, so really focus on that. If you find that you have trouble with this, you could throw in 3 sets of hamstring curls to help you focus on activating the hams/glutes.

Another problem are tight hip flexors, which can prevent a person from moving their hips back far enough to move into a squatting position without leaning far forward. If that’s the case, I’d suggest take measures to improve flexibility (yoga, stretching paying particular attention to problem areas, foam rollers etc.)

If you attempt to perform a squat and notice that you simply can’t do a body weight squat, you should begin with using a Swiss ball against a wall. Take a Swiss ball (preferably medium sized) and place it in between a wall and your lower back. Place your feet slightly in front of you so that you are leaning lightly against the ball, then perform the squat in the same manner as described above.

Overall this is a great way to gain lower body strength, as well as to tone/define the leg muscles.

Note about body fat percentage and squats. For those with a body fat percentage of 40% and upward, you will likely find squatting fairly difficult while carrying excess weight. Don’t allow this to discourage you, though. For those with higher body fat percentages, it is better to begin with Swiss ball squats and stick with them until a decent amount of fat loss occurs, rather than beginning with body weight squats. Again, don't become discouraged! Persistence prevails, when all else fails ;)

Part 3:
 

Lunges – Lunges are just as important for toning of the lower body, fat loss, improvement of mobility during every day life and overall lower body strength as squats. Note: everyone hates lunges, but they're good for you :p

In order to perform a lunge you want to take a long step forward (or backward if you're more comfortable that way) from a neutral stance. Make sure that your front and back foot are not directly or closely in line with one another as the position is awkward and will leave you feeling off balance. The back foot should be slightly off to the side. As you're coming down into your lunge you want to move straight down rather than forward, make sure that, again, your front knee is not moving past your toes or wobbling in/out, your back is completely straight and your hands are at your sides (not resting on your leg). While, again, this works the entire lower body to some degree, you want to concentrate on your front hamstring/glute during a basic static lunge. You'll feel quite pronounced tension in your quadriceps, however.

If you know that you have very tight quadriceps, make sure to stretch them out before hand, and perhaps even between sets (not the same for those without tight quadriceps).

For the first two months (or until you've mastered it) it is best to work with the static lunge rather than progressing to walking, alternating, backward or multi-planar lunges too quickly. Once you’ve got the form down with the static lunge, progress to a static lunge holding dumbbells or with a barbell across the back and then eventually to walking or alternating lunges. For the advanced folks, try jumping lunges :D

To go back to body fat percentage, again, if body fat percentage exceeds 40% it is perhaps best to avoid lunges until you’ve reduced it into the 30-something% range, to avoid placing excess tension on the knee joint and increasing risk of knee pain or injury.

However, if this is your situation and you don't have any history of knee problems, you might also consider trying a static lunge using a fixed object/pole of some kind to hold on to with one hand until you've reduced body fat%, increased lower body strength and balance. This way you can slowly grow accustomed to performing lunges.

This is soooo helpful, Ender, thanks so much for posting and for always being there with knowledge and a willingness to help those who don't know as much. You give the gift of health, and there is not a more important gift that can be given.

Part 4:
 

Crap...I just tried to post all this then my connection went kaput and I lost it all...so here goes an attempted repost :p

Push movements – the most basic push movement is the push-up. However, many of the sedentary folks out there may find it difficult to perform proper push-ups even from a kneeling position. If you do then start with a machine chest press.

Muscles worked: pectoral/chest muscle, triceps (back of arm), anterior deltoid (front of shoulder).

If you switch your hand position on any of these movements with a narrower position/grip you will transfer more tension to the triceps, while a wider grip will transfer more tension to the chest. For example a push-up with elbows tight to the sides, versus push-up with elbows out and wider hand stance.

A lot of people say they want to tone their triceps (back of arm) since the tricep is one of those underused muscles in daily life, and tricep isolation exercises are great for the aesthetic part of it. Some of those are: tricep extensions with dumbbell, barbell or cable machine.









Push-up form from knees: start from the bottom position with your hands placed directly under your shoulders, your elbows close to your sides. As you push upwards make sure your entire body (minus bent knees) remains straight, so that your lower back does not collapse, your shoulder blades do not round, and your butt doesn’t stick outward. When you come back down don’t allow your stomach or chest to touch the ground, continue to keep everything straight and solid. Also, don’t dip your chin downward either…doesn’t count as a completed push-up :p

Machine chest press: Adjust bar so that elbow with form a 90 degree angle, adjust seat so that your feet are able to sit flat on the ground. Begin with elbows at 90 degree angle and at about shoulder height, back against the back rest, head looking forward, wrists straight (not collapsed or rounded). When you press forward, press to a full extension but do not lock out/hyperextend elbows. Allow very slight bend to remain. When at a full extension, make sure you haven’t allowed your back/shoulders to round, your lower back to arch unnaturally, or your head to come forward. Return to start position in controlled manner.

Only proceed to a dumbbell chest press after you’ve grown stronger/obtained good form and decent amount of muscle control on the machine chest press. Ask a gym employee or experienced member to check your form if you aren’t certain.

Dumbbell chest press: Start light at first to be sure of proper form. Lie back on the bench and begin with dumbbells at an extended position – dumbbells in the air over your chest (not your head/neck), make sure your wrists are straight (not collapsed), bring DBs down carefully into a 90 degree position continuing to make sure arms form 90 degree angle/wrists are straight, then return to start position and repeat.

Some might ask why I've excluded the bench press, and the reason for that is that for many beginners it's far too challenging before they've learned proper form and to stabilise the weight, especially since here you're going down below a 90 degree angle right down to your chest, which increases the chance of a rotator cuff injury for those with little experience/muscle control/strength. Most sedentary women (and even some men) just starting off with weight training that I've trained have had trouble stabilising even 20-30 lbs in the first few months of their training, and consider the bar by itself weights 45 lbs, it's not the best for a beginner. It's also something you might want to get an experienced lifter help you with in person, rather than attempt on your own for the first time.

However, just to give you an idea of what some women are doing, look at female powerlifter, Laura Phelps. As far as I know her current record bench press is 520 lbs while she weighs approx. 181 lbs. The female all-time bench press record is 600 lbs.

Her 510 lbs lift, which she makes look easy lol

Part 5:
 

Pull movements – Exist on two planes of motion that should be worked to avoid imbalance: vertical and horizontal

Lat. pulldowns (vertical pull): Adjust lat. pulldown machine so that feet are squarely on the ground and knee rest would be resting somewhat snugly across your legs/knees, but loose enough that you’re able to stand up after you’re done your set in order to place the weight back down.

When grabbing hold of the bar, aim to put your index finger across the top of the curve/indentation on each side of the bar. Once you’ve done so, sit down (still holding the bar), lean very slightly backward, tip your chin very slightly upward (you don’t want to lean back a lot or crank your neck up) so that the bar clears your face on its descent. Once you’ve done this, pull the bar down toward your chest. When you’re doing this it’s important to make sure that you’re not pulling the bar down directly in front of your chest, but that you’re pulling it more into your mid-chest. Try to lightly touch the bar to your chest before returning to the beginning of the movement.

You should not be leaning back as you pull, set up while you're at the top of the first movement, then remain in that position as your back muscles contract along with your biceps in order to bring the bar down into your mid chest...some people really make this exercise dangerous by swinging their entire body into the movement, which not only defeats the purpose of the exercise, but puts them at a high risk for injury. Also, some people claim that sitting facing outward is more effective, however, by doing this your reaching beyond your natural range of motion and putting excessive pressure on the back of the neck, so it's best to sit facing the machine.

One arm dumbbell row (horizontal pull): Pick up a dumbbell and head over to a free bench. From there, put one knee down on the bench, one knee off to the side of the bench (back and outward). Lean forward and place one hand flat on the front of the bench. Before starting you should make sure that your back if flat (not rounded) and that your shoulders are square (not one lower/higher than the other). Begin with the hand holding the dumbbell hanging down beside the bench (again, watch your shoulders are square), then row the dumbbell up by driving the elbow upward (elbow flexion), squeezing your shoulder blade trying to use the corresponding back muscles (largely the mid trapezius, infraspinatus, teres major, upper lats and rhomboids/overall muscles of the mid back) to move the majority of the weight (though you will also feel tension in your bicep, but don't want the bicep to dominate over the back muscles).

I know most people have probably seen these exercises before, but for those who need the visual/don't know the names, this is a lat. pulldown machine:

http://www-ellipticalfitness.com/wp-...ne-300x300.jpg

And this is what a one arm DB backrow looks like:

http://muscle.iuhu.org/wp-content/up...bbell-rows.gif

Part 6:
 

Bending movement: Requires flexion/extension of the lower back, which often also recruits the hamstrings and glutes to some degree (as secondary muscles, depending on where you place the emphasis/the exercise). The most basic and easy exercise you can do for this is a back extension, if your gym has a back extension machine.

Back extension: step on to the back extension machine with calves pressed up against back pads and feet flat on the supports. Lean your hips against the top of the machine (adjust so that it’s not too high/low), place hands across chest then begin to bend at the hips bringing your torso toward the ground, once parallel with the ground extend back upward. Keep a straight back throughout the process (only go so far as you can without rounding your lumbar spine, keep shoulder blades together). A lot of people feel nervous using this machine because of the tension (not pinching feeling) they feel in the lower back, which is perfectly normal. Also, because it's fairly common, make sure to talk to your doc. about this exercise if you have any kind of issues with your lumbar/lower back vertebrae to make sure its safe for you to do.

Your gym might have one of a few variations of these machines, all the same principle, though:

http://www.racerxvt.com/images/conte...tos/back_1.jpg

http://bodybuilderfitness.com/librar...air_PCH24X.jpg

http://www.answerfitness.com/wp-cont...sion_Bench.jpg

You can technically do these on the ground as well, however, out of necessity this one causes you to drastically hyperextend the spine, which some say is fine, while others claim is not good for the spine. Something to keep in mind.

If your gym does not have a back extension machine, then give the Romanian deadlift a try.

Romanian deadlift: pick up either a barbell or two dumbbells. Begin in a neutral stance with feet shoulder with a part and weights/hands in front of you. While beginning the movement make sure your shoulder blades are together/not rounded, begin to stick your butt out/backward. This one depends on how self-conscious you feel at the gym, because your really have to get your hips back and butt out in an almost over-exaggerated way. While moving downward, don’t allow hands to dangle in front of you, but bring them in toward your legs so that they’re almost tracing down your legs as you move downward. Stop when you get to just below the knee and come back up again, focusing on the lower back, and glutes and hamstrings.

Visual gist of the movement:

http://1.bp.blogspot.com/_iAV8_gPaxq...1E79C31D89.jpg

Part 7:
 

Twisting movement: There are quite a few, but here’s one example.

Russian twists: sit down on the floor in a V position (so, knees bent, leaning slightly backward so that there is tension on the abs to keep your torso up). Depending on your ability either lift your feet off the ground remaining in the V position, or keep them on the ground while only your torso leans backward. All the while you should be holding a medicine ball or dumbbell in your hands so that once you’re in position you begin to twist your torso from one side to the other. You should not just be moving your arms, but your entire torso with your shoulders and head also following the ball/dumbbell as you twist, which is what is going to help you hit your obliques/tone your sides. Exercise should be felt in upper and lower portions of your abs, as well as in the obliques (sides of your abs). Also, be careful not to round your back/shoulders.

http://3.bp.blogspot.com/_xwJEbZ6klk...ussianComp.jpg

Some added ab exercises:

Plank: The plank is an isometric (meaning your body does not attempt to move any weight, but resists/remains stable and unmoving against it) exercise great for core strenght, and you're all probably using it already :p Basically, you begin by lying flat on the ground with your elbows bent (hands in front of you, elbows beneath your shoulders), and your legs out straight so only your toes are touching the ground. You then lift your body up so that it rests only on your forearms/elbows and toes. Your core (abs and lower back) remains tight, so that your lower back does not sink/arch/sag to the ground, your butt does not stick up into the air, and your entire posterior chain forms a straight line from your heels, up your legs, butt, back to the top of your head.

http://runningintherealworld.files.w...-on-elbows.jpg

Situps: Folks have been shit-talking sit-ups lately, but I think there's a reason militaries around the world, including some of the best armies in the western world, continue to use them to condition their soldiers. The biggest thing is to make sure your back/neck does not curve too much as you perform them. Different for folks with pre-existing issues back issues.

If those are difficult try crunches on a Swiss ball. This helps because it allows you to crunch from a position in which your torso lies below your pelvis (like on a decline bench), which allows you to develop your abdominal muscles using a more functional range of motion (when using the abs in this kind of motion in daily life, one is more often come from a position where the upper body is extended behind the pelvis and moving forward, not from a neutral position and moving forward). Also, many people who are just getting active find it easier on the back.

Take a seat on the Swiss ball and make sure you've found your centre of balance alright. Slowly begin to walk your feet forward as you bring your back down to rest on the ball. Once it's done so, walk your feet backward so that your head/shoulders hang somewhat over the edge of the ball, but make sure that you're not in a position where your feet will leave the ground when you begin the exercise. Once you're in this position begin to perform your crunches at an even tempo (think 2 seconds up, 4 seconds down), making sure not to perform them to quickly. Also, to avoid cranking your neck forward, put your hands at your temples instead of behind your head.

Some things to keep in mind while weight training:

Time Under Tension/Tempo: when performing a given movement, try to think 2-3 seconds for the concentric phase, 4 seconds for the eccentric phase…which means no performing exercises at the speed of light :p Weight training requires a lot of mental concentration, so you should be thinking about the movement as well as the affected muscles as your doing the exercise...not about what you're having for dinner or what you're going to be doing over the weekend or what's on tv tonight :p

Breathing: exhale when the weight (whether the weight is a dumbbell, barbell or plate on a machine or your own body) leaves the ground, inhale as the weight comes back down. For example, during a back extension you would inhale while your approach the ground, and exhale as you come up. During a chest press, you would exhale as you push the weight away from your body, inhale as it comes back toward you.

About sets/reps: A lot of people are told low weight and high reps are the way to go in weight training, however, this kind of training only promotes muscle endurance, and not muscle strength or very much toning. It can reveal previously achieved toning when such a method is used during a few weeks of circuit training, but it doesn't do much to actually create the muscle/toning effect.

For beginners, however, 3 sets of 15 repetitions with light weights is recommended for the first 6-8 weeks of training in order to master the correct form without having to worry about injury due to heavy weight/incorrect form.

As you gain experience, and feel you've improved as far as muscle control/stability and strength, begin to increase the weight to something more challenging. By challenging, I mean a weight that you find it difficult to complete 12 repetitions with. If you can reach 15 reptitions or more, the weight is too light for toning and increasing strength.

Most people who are just looking to tone and increase their strength a little will want to work with 3 sets of 8-10 repetitions, increasing the weight when they can reach upward 12 repetitions fairly easily with good form. This also works for those who want to lose weight as well. Overall, the best thing to do is to do some reading on periodisation, which means that you might spend 8 weeks working within a 8-10 rep range with around 1 minute rest in between sets, followed by 6 weeks using a 15-20 repetitions while moving quickly through a series of 5-6 different exercises with little rest in between and so on (such a period is not good for muscle/strength building or toning, but for cardiovascular fitness, revealing muscle toning by reducing fat more rapidly, and muscular endurance).

Remember that, eventually, your body will adapt to a certain movement/exercise and you will have to change some factor of the exercise (increase weight, decrease base of support/stability, increase/decrease tempo, manipulate set/rep range etc.) in order to continue to see results.

Toning Workout
 

Thanks Ender!

Lots of information for me to read later.

Do you take any supplements?