Derrick
New member
Hi Jean. Did you get my reply to your PM? For some reason this forum does not refresh for me very well when I use my laptop. I log on and everything is days old. I have to click refresh twice to get it to update correctly.
Anyway, I agree with some of the above comments. It is time to get a little more serious than 10 lb dumbells. You asked what my wife does. She does 20 to 30 minutes of cardio on the treadmill, stationary bike or eliptical. She makes sure to accumulate at least 20 minutes in her target heart rate zone. Then she does a upper body weight lifting workout or a lower body weight lifting workout. The weight lifting usually only takes her 30 minutes. She alternates upper body and lower body. She does this 3 times per week. So in two weeks she gets in 3 upper body workouts, 3 lower body workouts and 6 cardio workouts.
When she lifts she does 3 chest exercises, 3 shoulder, 3 back, 3 biceps and 3 triceps exercises. For lower body workouts she does 3 sets of lunges, 3 sets of seated leg extensions, 3 sets of leg curls, 3 sets of calf raises and sometimes that leg spreader machine. She also does abs and lower back extensions each workout whether it is upper or lower body day. Every set she does about 8 to 12 reps. The main thing is the last rep she can barely get by herself. So on a good day she may get 12 reps and on a harder day she may only get 8 reps. Over time she may increase the weight a little bit or change the exercises a little bit. She does not do squats or leg presses anymore because she has a bad lower back and recently had surgery for a ruptured disk.
Finally, she eats pretty good but not perfect by any means. I would give her a B grade or B- on her eating.
Anyway, I agree with some of the above comments. It is time to get a little more serious than 10 lb dumbells. You asked what my wife does. She does 20 to 30 minutes of cardio on the treadmill, stationary bike or eliptical. She makes sure to accumulate at least 20 minutes in her target heart rate zone. Then she does a upper body weight lifting workout or a lower body weight lifting workout. The weight lifting usually only takes her 30 minutes. She alternates upper body and lower body. She does this 3 times per week. So in two weeks she gets in 3 upper body workouts, 3 lower body workouts and 6 cardio workouts.
When she lifts she does 3 chest exercises, 3 shoulder, 3 back, 3 biceps and 3 triceps exercises. For lower body workouts she does 3 sets of lunges, 3 sets of seated leg extensions, 3 sets of leg curls, 3 sets of calf raises and sometimes that leg spreader machine. She also does abs and lower back extensions each workout whether it is upper or lower body day. Every set she does about 8 to 12 reps. The main thing is the last rep she can barely get by herself. So on a good day she may get 12 reps and on a harder day she may only get 8 reps. Over time she may increase the weight a little bit or change the exercises a little bit. She does not do squats or leg presses anymore because she has a bad lower back and recently had surgery for a ruptured disk.
Finally, she eats pretty good but not perfect by any means. I would give her a B grade or B- on her eating.