Comments on: Weight Lifting Exercises for Beginners – Get Fit and Lose Weight

By: MotleyHealth

MotleyHealth — Wed, 08 Feb 2012 23:26:45 +0000

Hi Lindsney, what did not help you? What help are you looking for?

By: lindsney

lindsney — Wed, 08 Feb 2012 23:13:28 +0000

it didnt help me at all so i wont come here any more.

By: MotleyHealth

MotleyHealth — Sun, 05 Feb 2012 13:37:14 +0000

Hi Dajuan, getting ripped is as much about diet and cardio fitness as weight training. You need to be prepared to do cardio every day, follow a structured weight lifting plan, such as a 3 day split, and eat a lean and healthy diet – meaning lots of nutritionally rich foods and no junk.

By: Dajuan Webb

Dajuan Webb — Sun, 05 Feb 2012 07:08:52 +0000

Hey, Im a sophomore in high school and i play football (full back). Im 16 And way 215 but it’s muscle. I want to get ripped and toned up and I dont Know How To Properly do it. . .Should I be Using supplements to get bigger and ripped? But Most Importantly I need a work-out plan that’ll get me to that ripped and toned stage by this summer. . .Can you Help?

By: MotleyHealth

MotleyHealth — Mon, 30 Jan 2012 12:20:43 +0000

Hi Furious, well the obvious answer is to cut back on the amount of food you eat and the beer too. Any exercise is going to help, ideally exercise every day. The best thing you can do for your body is probably quit smoking and go running every day.

By: FuriousFat

FuriousFat — Mon, 30 Jan 2012 09:56:37 +0000

Hi, im a 31 year old male who works in a kitchen. I used to be in decent shape in my teens and into my early 20s. I was an athlete, i played a lot of hockey and as a result of that and being on my feet all day my legs are quite large and muscular. The problem is my chest and belly which seem to be growing rapidly. Now i smoke and am a chef and my weight is 240 pounds and my height is 5-11. I am a bad eater, i dont eat a lot during the day and i eat before bed…especially heavy carbs and beer. What are some exercises and a diet that will get rid of my gut…i hate it!

By: MotleyHealth

MotleyHealth — Sat, 17 Dec 2011 18:18:33 +0000

Hi Sabine, well, bodybuidling and more food will go hand in hand at making your bigger. Join a gym and do the exercises here, start simple by performing 1 or 2 sets of 10 exercises on a light weight and just build it up over the forthcoming months. For diet you need plenty of healthy vegetables and fruits, lean proteins and healthy fats (eggs, chicken, fish etc.). Take a look at the other articles here, if you search you should find all the information you need.

By: Sabine

Sabine — Sat, 17 Dec 2011 13:37:40 +0000

Hi!

I am underweight and have been most of my life. I’m tired of buying children’s clothing because the women’s clothing are too big. I can’t seem to be able to gain weight no matter what I eat. Any exercise routines you would suggest for someone like me? How about diet?

By: MotleyHealth

MotleyHealth — Wed, 23 Nov 2011 22:48:07 +0000

Hi Lorraine, you cannot beat a lot of cardio, bodyweight workouts and low calories / high nutrition dieting really.

By: lorraine

lorraine — Wed, 23 Nov 2011 22:21:55 +0000

hi im gonna start the maple syrup detox diet tomoro, but will start of with a seasalt water flush then diet the maple syrup. now the thing is i really need to drop a dress size so wat else can i do to lose the weight fast and also my belly fat within 2wks.

By: MotleyHealth

MotleyHealth — Wed, 12 Oct 2011 10:54:24 +0000

You can certainly build some muscle with light weights, although how light becomes an issue. In fact, lifting a slightly lighter weight more times builds larger muscles than lifting heavier weights fewer times. Compare professional bodybuilders to Olympic powerlifters – powerlifters are stronger but look weaker – their muscles are a different size and shape because they train differently. More on this subject here: How To Train for Muscular Strength, Size and Power.

Certainly start with light, in time you may naturally want to add more weight for each exercise.

By: shamsi

shamsi — Wed, 12 Oct 2011 07:33:07 +0000

Hey …..

One more thing i need to ask is that can we build up muscles by lifting only light weights

or is it necessary to lift heavy weights

By: MotleyHealth

MotleyHealth — Tue, 11 Oct 2011 11:45:11 +0000

I see. It sounds like you are not lifting heavy enough weights then. There is an important difference between pain and aching (DOMS). As for a schedule, the 5 week cycle that I linked in an earlier comment is a good place to start. Try that for at least 10 weeks.

By: shamsi

shamsi — Tue, 11 Oct 2011 10:19:25 +0000

By pain i meant to say like suppose if on a particular day i am doing back so after completetion of all excercises for back , one should have some pain/aching on his back. That i am not facing in case of chest/shoulder/back exercises.
For some particular excercises like flat bench/incline bench etc, 3 sets of 10 reps are difficult
Too can you provide me the schedule like in which way we should do exercises with no. of sets and reps.

By: MotleyHealth

MotleyHealth — Tue, 11 Oct 2011 10:01:48 +0000

Hi Shamsi, by pain do you mean aching? You should not feel any pain. Are the 3 sets of 10 reps difficult? If not, then you need to increase the weight. Also make sure that you eat a balanced meal (carbs and proteins) after the workout to help your muscles grow. As for supplements, take whey protein after you exercise. Any brand, just follow the instructions on the label.

By: shamsi

shamsi — Tue, 11 Oct 2011 08:26:02 +0000

I am doing for every excercises 3 sets/10 reps each.

I dont have much fat but wants to decease that too and need to gain muscle.

One more thing : After performing the excercises specifically for chest/shoulders/back, i dont feel pain at required joints like e.g if i do chest, i dont feel any pain.

Please suggest and thanks for sharing your thought

Also can i take supplements for handling heavy weights . If it is suitable and taking supplements is good, then which one to prefer

By: MotleyHealth

MotleyHealth — Tue, 11 Oct 2011 07:55:55 +0000

Hi Shamsi, it takes time. How many sets / reps are you lifting for each exercise? Are you looking to just gain muscle or lose fat too? If you are looking to lose some fat then also do some cardio each day. If just gain muscle, follow a plan to lift more over time. If you cannot lift much weight at the moment increase reps or sets. Take a look at this article that explains how to increase the weight you lift and the reps you perform progressively over 5 weeks to help build muscle and strength: Basic Beginners Weight Training Plan – 5 Week Cycle. Basically, you start by performing 4 sets of 8 reps for each exercise in the first week, then each week for 5 weeks increase reps by 1 until you are doing 4 sets of 12 reps. Then on the 6th week you increase the weight and repeat the cycle. As for diet, nothing wrong with taking no supplements if you are just trying to get in shape, but you do need to make sure that your diet is well balanced and healthy with some additional protein, such as eggs, chicken, pork, fish or red meat as week as plenty of pulses, vegetables and fruits.

By: shamsi

shamsi — Tue, 11 Oct 2011 07:38:59 +0000

Hi, I am 25 years old and have started GYM from last month. It’s almost one month passed and I don’t see much effect on my body.

I used to do chest, back, biceps, shoulders triceps and some crunches for losing some weight every alternative days.

Even I am not able to lift much heavy weights. Hence can handle only small amount of weights and too not taking any supplements.

Please suggest how can I make my body in a good shape (I am 6.2 ft in height and 83 by weight with a broad muscles)

By: MotleyHealth

MotleyHealth — Tue, 27 Sep 2011 23:50:37 +0000

Great news Toni. If your weight has remained the same and you are stronger that can only mean one thing – more healthy muscle and less fat. OK, maybe that is 2 things.

By: Toni

Toni — Tue, 27 Sep 2011 23:36:13 +0000

Hey Jon,

Well…you were right, lol. I’ve been weight training for about four weeks now and the other day, I noticed that I have an actual bicep! Imagine that?!? I was shocked that I was seeing some progress so early in. Anyway, I also noticed that things like taking a heavy pan or pot one-handed from the stove is much easier too – my arm doesn’t shake like it used to due to the weight of it. And can I tell you that I’m banging out ‘real’ pushups like nobody’s business? My arms aren’t tired or shaking like they used to be when I tried to do a set of them. The scale hasn’t moved but everyone is telling me that I look different and/or better which is kind of odd considering my weight has remained steady. My only regret is that I didn’t take up weight lifting years ago. I let my own fears and insecurities along with lots of misinformation stop me.