Weight Loss - Weightloss

Question: Strength training program for women? [weight loss?] please help!?

(Posted by: [bre' bby)* on 2009-07-03 13:08:39)

Im on a diet and im doing cardio, now i just need to add in strength training for weight loss, i want to lose the stomach fat and the thigh fat, can anyone make me a plan for strength training at home or tell me what your doing? Im not in a gym, i do my exercising at home. 3 day or a 4 day plan would be wonderful! Please help! thanks.

Posted by: Rae on 2009-07-03, 13:21:42

It 's very hard to lose weight in a specific area because like gaining weight, the body just does it wherever it wants to. Diet and exercise are great, but in your case, you want to build muscle which will burn even more fat. I would suggest buying a couple sets of free weights (such as two five pounds and two ten pound weights) and then trying some of these exercises: strength-training-woman.com/ strength-training-exercises.html There are sections that tell you what muscle group the exercises target, but I would try to work out every muscle group possible. The best thing to do, in my opinion, is to alternate muscle groups on Monday and Wednesday, then Tuesday and Thursday. For example, focus on upper body/ arms on MW and on TR focus on lower body/ legs. Just pick a few exercises and do those for a couple of weeks and then pick new exercises that work the same muscle groups for the next couple of weeks. That way the body doesn 't get used to a certain motion and it will continue to build muscle.

Posted by: Jay on 2009-07-04, 11:02:05

Body weight exercises are great for adding a little muscle and burning fat. Plus you don 't need a gym. Your own body is the gym. Things like pushups, jumping jacks, chinups, bodyweight squats, etc. are great. As a matter of fact I 've had many clients (I 'm a trainer) lose several dress sizes while doing no cardio. They have done bodyweight squats of 25 - 30 repetitions for 5 sets with as little rest in between sets as possible. Try that and then let me know how you feel. Guarantee your heart rate will go up just as much if not better than doing cardio. So you 'll be burning fat and strengthening your muscle with bodyweight training. 2 for 2 deal and it 's a great time saver. Good luck.