Beginner Weighlifting- think you can't?

[jlippincott]

So I think I should address beginner weightlifting. This is not a bulk up advice, as it uses small weights.

I was in a weightlifting class in High school back in the 80's as that was the only class they had open for me.

Unfortunately, the Coach could really care less and left us to our own devices.

Sanse, many years later and I picked up a book by Joyce Vedral at the used book store and I was off!

She has a good DVDThe  Fat Burning Workout, I still use the VHS version.

She is not a young woman and she is very frank and You will find yourself giving a luagh every now and then.

Weights are actually cheap, I recommend to start, purchase the following weight sets. 1#, 2#, 3#, 4# and/or 5#

I did not have a workout bench when I started, so I have used the floor, exercise ball and a storage locker (with a telephone book to give me a slanted bench)

I currently workout 1X a week very hard for 30 min on Nautilus equipement using the Power of 10 method.

and then I use Joyce Vedral, every once in awhile.

I highly recommend purchasing The Power of 10 book, you can watch videos on YouTube, search pwer of 10 workout or if you want an explanation, watch https://www.youtube.com/watch?v=uIpjB31y2Ow

[fitmissjen]

Thanks for that @jlippincott

I am currently at work with no access to YouTube, so will have a watch when I get home.

We have been learning weight lifting maneuvers for the last 2 weeks at crossfit. There is SO much to think about and remember. I'm willing to watch/read anything that can help me improve my technique and increase my knowledge.

[WendyB]

A great book also is 

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=144607068...

[jlippincott]

RE: Crossfit

Just be careful, don't let them push you to do fast motions if you are not comfortable or compete with a partner to the point of hurting yourself.

My hubby does CG. both plans get your endurance up but both plans will cause me injury, that is why I chose a different route for myself.

[EdsonFitbit]

Thanks for sharing your knowledge with us @jlippincott. Good video. When I workout, the most difficult part for me is maintaining the speed and doing it slowly. The good part is at the end I feel proud that I did all what I could.

[jlippincott]

I think you just found me my new favorite book!

[jlippincott]

I did forget one important point.

Want to prevent Bone Loss? well taking all those calcium bone pills aren't going to a lot but make a bunch of expensive urine unless you give it to the body to use. Now that may sound odd but stay with me.

In order to make your bones strong, you HAVE to make the muscles strong. If you ever see a real bone up close, you will see holes in the bone. This is where the veins/arteries and muscles attach.

I take medications for my Thyroid and one of the main side effects is bone loss. Guess what. Strength training helps mitigate that. It isn't a cure all, but it is the best method. I for one don't want to take Boniva.

Also, when you eat a lot of red meats, and I mean a lot, drink sodas, including those diet or carbonated waters, your body has to deal with it and the way it deals with it is by dumping calcium. Calcium that you need for your bones. So, everything in moderation. A sparkling dring every once in awhile or even a soda is ok, just don't douse your body in it.