Weight Training Equipment

W

wannabehealthy

0
Hi There,

I'm currently weight training 3 times a week from home. I only have 4/8/10lb dumbbells, resistance bands, weight bench, (which includes a bar and weights of 70Kg, which I can't lift) :eek:

My question is, what else do I need, My goal is to get lean and tone, so I understand I should be doing high reps and lower weight. Is what I have enough of do I need to buy a few more?

Thanx.
 
if you can't lift the 70kg of plates on your bar (and once the bar can take the 70kg of plates you are fine.

don't be to worried about lifting for high reps at the moment, reps of 8-12 x 3 should be what you are initally looking to do to build up the muscle which will help give you the lean look once accompied by a good diet.

Your routine will all depend on whether you want to do a split or full body workout regime.
The main lifts are you going to be wanting to do are squats, dead lifts, bench press and barbell curls as well as tricep work. Then ab work after that. So read around and you will get a tonne of info on regimes
 
Agree with the above. You may alos want a stability ball. I love those things. I would work in a rep range of 8-12 and start with a full body routine 3 days per week. On your off days do some cardio and always have one day of no working out.

I post 5 tips to fat loss often on these boards. They may help you out. My site has a lot of exercise pics and descriptions using nothing more than a ball and free weights.

Depending on your strength... you may need to invest in heavier dumbbells. It depends on you though. If you can lift the weights 12 times with perfect form and feel you can go on... you need a higher weight.

If you cannot lift the weight at least 6 times with PERFECT form... then you should lower the weight.

Hope that helps. Here are the 5 tips...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
Diet and exercise.

First, get your diet in order "Essential Reading," beginner section on "So you want to lose fat" and "Clean eating."

Then look into a full-body routine here, pick one and do it.

If you have a barbell that you can't lift, then you have a weight set that is good for you (I'm assuming you can take off plates and reduce the weight) and you can grow into.
 
You must log in or register to reply here.
Back
Top