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I'm ready to start working out with dumbbells. Hubby has 4, 8, and 10 pound sets that he bought years ago and quickly outgrew. I found the 4 pounders and washed them today (they were pretty dusty). I think I could actually start with 5 or 6 pound weights, but we don't have them. The 8 pound ones are too heavy for me; I couldn't lift my arms even to my shoulders holding those. I am sadly out of shape!
I'm using the book "Strong Women Stay Young" by Dr. Miriam E. Nelson. I've read it through, it makes sense, and I believe that it's a program I can do. The key is building bone and muscle to help with balance and strength. That sounds perfect to me. I'd like to tone my arms too, as right now I think I could fly away with my bat wings. It would be nice to have some definition.
Onward and upward! I'm halfway to my goal weight (actually "first" goal as I believe I'll try to go lower) and I've got my stationary bike all set up. Now to make a chart because when I plot my effort I tend to keep at it.
다이어트 캘린더 보기, 2018년 07월 16일:
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1340 kcal
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지방: 49.50g | 단백질: 72.12g | 탄수화물: 156.29g.
아침 식사: Quaker Instant Oatmeal - Lower Sugar Maple & Brown Sugar, Whole Milk, Good Earth Sweet and Spicy Tea. 점심 식사: Cottage Cheese (Lowfat 2% Milkfat), Radishes. 저녁 식사: Domino's Pizza 16" Thin Crust Cheese Pizza, Good Earth Sweet and Spicy Tea, T. Marzetti Simply Dressed Lemon Vinaigrette, Chicken Thigh (Skin Not Eaten), Cabbage. 간식/기타: Sweet Cherries, Sunshine Cheez-It Original Snack Crackers (1.5 oz), Fuji Apples, Wal-Mart Bakery Soft Sugar Cookies. 더보기
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2206 kcal
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운동:
자전거 (사이클) - 15 분, 책상 업무 - 5 시간, 운전 - 1 시간 30 분, 걷기 (느리게) - 3km/h - 20 분, 설거지 - 20 분, 숙면 - 8 시간, 휴식 - 8 시간 35 분. 더보기
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 댓글
Of all exercise I do love weights best - good luck with it all!
2018년 07월 16일 작성이: nikeit
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Good job Pam. Start slow and easy— you don’t need pulled muscles/rotator cuff issues. Lighter weights and more reps I believe is the goal for muscle, strength and definition for women. One of the guys might be able to give insight on that. Let us know how you are doing. You are on a roll.
2018년 07월 16일 작성이: Kenna Morton
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Kenna, Hubby said the same thing about the weights and they said it in my book, too. The book definitely encourages the addition of weight, but not for awhile. I have three female cousins who've had shoulder surgeries; one is on her third replacement. I definitely am taking care of myself!
2018년 07월 16일 작성이: SoCalPam
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Yay good job, I restarted last week working out...only 15 minutes in the morning before work 😀
2018년 07월 16일 작성이: rosio19
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Good, Rosio! I find that about 8:30/9:00 at night is my favorite time on the stationary bike. Dinner's over, the dishes are done... I'm hanging around watching TV so I might as well pedal.
2018년 07월 17일 작성이: SoCalPam
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good job socalpam, starting slow and easy is the best way
2018년 07월 17일 작성이: baskington
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Great plan - sounds like a great book - I'm going to see if the library at work has it - thanks for mentioning it - I was thinking about starting some weight training but hadn't gotten around to setting an appointment with the trainer yet, and I'd rather go in knowing something...
2018년 07월 17일 작성이: thenester
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I have had great luck finding dumbbells at the local thrift stores. My advice is to start with lighter weights and work your way up (I started with 1 lb). Impatience is the best way for me to sabotage myself so I force myself to take it slowly. Before I got the dumbbells, I used the gallon milk jug technique. Water weight and volume is 1 : 1 so 16 ounces = 1 lb. If 1 lb sounds too easy you can always do a set and then add more water if it turns out it really is too easy.
2018년 07월 17일 작성이: ConiMN
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you will be at the 8 pounds in no time! I have a 5 lb weight I keep at my desk for my breaks I do some arm workouts. I'm tired of my batwings too. I might checkout that book you mentioned!
2018년 07월 17일 작성이: Pixie68
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I got the book for 93 cents at a used book store! The author is a PhD who has done tons of research at Tufts on the effects of nutrition and aging in senior adults. This book is the result of studies she did with senior women, some of whom were given weight training and some who were not. Their bones were measured before and after and (of course) the weight training women had gained more bone density as well as strength and balance.
Her exercises are easy to do and she recommends 2 20-minute sessions each week for beginners. That's do-able. She's got other books, which I'm also interested in, so I may try to find them online or at the library.
2018년 07월 17일 작성이: SoCalPam
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Great job on taking the first step of dusting them off 😁Dumbbells are great. I’ve worked my way up to 12.5-15lb ones. Though I’m going to stick with 12.5lb so I can do more reps per set. Pinterest has a ton of great dumbbell work outs. Resistance bands are awesome too!!!
2018년 07월 17일 작성이: Swedishblondie
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Making a note of this book and author. I want to start walking and strength training later this year. It's nice there's something out there written with senior women in mind. I guess it's a perk of being part of the baby boomer generation - there's so darn many of us. :)
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LZenn— if you are not currently walking, what type of activity, movement, exercise are you doing to help you get to your goal of weight loss and I assume improved health?
2018년 07월 17일 작성이: Kenna Morton
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*off to check out that book!*
2018년 07월 17일 작성이: gentlestrobist
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Kenna, absolutely nothing at the moment. 😁
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