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Posted: Fri Feb 02, 2007 6:03 pm
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Posted: Fri Feb 02, 2007 6:03 pm
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Posted: Fri Feb 02, 2007 6:04 pm
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FINDING WEIGHTS TO LIFT:
free weights are pretty cheap - less than a dollar per pound. You can find them in your local Super Store (meijer, target, walmart, etc) and in Sporting Good stores. Learn some exercises, go to the store and lift different weights until you find the right ones for you. You'll probably end up with three sets of different sized weights. I started out with 3, 5, 7. My roommate started out with 2, 5, and 7.
If you're starting out very light you can lift soup cans, water bottles, and the like for pretty much free. You can save gallon jugs and fill them with varying levels of water and lift those.
If you're in a gym and have access to machines sometimes they can be kinda wtf? to I do with these. A trainer person should be happy to help you get set up (and with free weights). Paying for a "getting started" lesson would probably be worth it (if the trainer tells you women will "bulk" that's your clue to gtfo.)
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Posted: Fri Feb 02, 2007 6:05 pm
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Posted: Fri Feb 02, 2007 6:06 pm
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Posted: Fri Feb 02, 2007 6:10 pm
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WHY WEIGHTS HELP YOU WHILE YOU LOSE:
Your muscle is the powerhouse of your body and burns more calories just to keep itself going than your lazy fat that needs less calories to maintain itself. This isn't a omghuge! amount of calories but everything helps. People with more muscle have a higher RMR and BMR so they naturally burn more calories just by living.
Us of the many fat do burn more calories during exertion because A)Our body is willing to let go of fat because it is concerned we may not be able to run away from a lion B)Our body sucks more at knowing how to effectively workout because we don't do it enough the side effect is it starts throwing out calories hoping we don't die. Plateau happen when even though you're doing everything right you just can't seem to lose anymore without ramping it up. That's the point your body says, "Well, we can get away from the lion now but we need some extra fat to survive the cold winter and/or grow a baby (that takes a lot of work).". My personal plateau is 180 pounds, curse you! The next time we meet I will defeat you.
Ever have nightmares about losing weight and having saggy skin? Lifting weights while losing fat will help prevent or reduce that risk. Many people, especially women, think they'll lose their weight and then "tone". The Amazing Adventures of Diet Girl lady lost almost 200 pounds and one of her recs is too start weight bearing exercises at the beginning to prevent wing arms.
Remember you can be over"weight" more but if the extra weight is muscle, not fat that's totally not the same as being "overfat". Here is a guide to body fat for adults. Sorry, kids, tweens, and teens. I couldn't find one for the growing probably because the range would be so much larger and the fact you're supposed to have baby fat until some point in puberty.
I'm more looking to get my body fat around 20% and not so concerned about my weight (although obviously weight does mean something).
Replicas of fat and muscle both 5 pounds but the more dense muscle takes up less space than the fat.
HOW TO MEASURE BODY FAT: The most accurate way is by full body water submersion and measuring the displacement. I think they do something with air these days, too.
I bought a scale that can measure body fat (a tanita) and while this isn't as accurate I can do it in my home and it will still tell me gains/losses.
If you have someone around you that is good with calipers (pinch, inch tes) you can measure fat that way. The results will vary by who does the readings and if they are good, bad, or mediocre at using the calipers.
Of course the good old tailor tape measure is a good test too. The roommates and I get together and measure ourselves every 6 weeks.
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Posted: Fri Feb 02, 2007 6:13 pm
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Posted: Fri Feb 02, 2007 6:14 pm
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Posted: Tue Mar 20, 2007 12:47 pm
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Posted: Wed Mar 21, 2007 6:50 am
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Posted: Thu Mar 22, 2007 2:37 pm
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Statistical Anomaly Huzzah, a fellow female lifter! We seem to be few and far between. I've been lifting seriously for about 2 years now, and I've loved every minute of it. I started for health purposes, but I'll admit, the aesthetic value of lifting weights is a definite bonus. That, and there's nothing quite as satisfying as the feeling of a completely exhausted muscle. Totally. I'm on a bit of a crusade to help women know that it is okay to lift, you can't put on the bulk like a higher testosteroned man without some serious work (maybe some drugs) but you can build some seriously sexy muscles.
If you have LJ there is a femalelifters community with many different kinds of users, serious lifters for strength or even bulk, people wanting to lose fat and get help by lifting, men that like women who lift (haha, sometimes they peek out but they mostly stay out of the way).
I love lifting, it is so much more satisfying that cardio, to me. Doing the slow up down count and watching the muscle contract and flex is a really great feeling for me. Plus, when I drop fat the most satisfying thing about that is seeing the muscles underneath so more muscles are a great thing to have. : D
Glad to meet you! whee
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