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User_female Mrsdunc

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Document new member escrito 10 de noviembre de 2008 19:13
No_medium_image de: Birmingham
Posts: 1
Miembro: 36645 		I just signed up for shapelink.com. I have been doing weight watchers for a year now and have lost about 20 +lbs.I reached my goal weight of 135 in June and dropped down to 131.5 by in of July. Over the summer I got back to about 135 ( I know its only a little gain). With the holidays coming up, I want to make sure I get back on track and maybe lose those last few vanity pounds but  my main goal now is to tone up  my arms, legs, and especially my midsection. Before Weight Watchers I bought The Firm system and now have decided to start it again since I have lost the bulk of my weight. If anyone has any advice or tips for me I would be very grateful! Mrsdunc

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Document Re: new member escrito 12 de noviembre de 2008 18:22
25723 de: Dauphin
Posts: 32
Miembro: 25723 		Don't try and 'firm up' specific body parts. You must do a full body workout. At least one exercise per body part per workout at the beginning. Over time you can start switching exercises to challenge muscles in a different way. You must challenge your muscle to make it stronger and grow. This means actually straining yourself (at least slightly) during the exercises to introduce challenge. Doing 12 reps if you could easily do 30 with the same weight is a waste of time. Whatever weight you are using for a specific exercise should be approaching the maximum that you can do for the number of reps you are performing. For example, if you can bicep curl 10lbs for 15 reps before you fail, that's probably a good weight to start at for 12 reps per set. Suggested beginner workout (remember the one exercise per body part rule): Do this three days a week, do some cardio (20 minute sessions) the other 4 days of the week. Leg curls - 3 sets, 15 reps Leg extension - 3 sets, 15 reps Calf raises (standing or seated) - 3 sets, 12 reps Bicep curls (seated with dumbells, keep elbows locked to sides) - 3 sets, 12 reps Triceps kickbacks (kneel on flat bench with one knee, other foot on floor, upper arm locked to side, extend forearm backward) - 3 sets, 12 reps Lateral shoulder raises - 3 sets, 12 reps Seated rows - 3 sets, 10 reps Dumbell Bench Press - 3 sets, 12 reps You can do a whole variety of ab exercises. Do some every day. The abs can take a lot of strain.

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