A new Start

Hi Everybody this is my first time posting here. I will 1 year post op next month on the 22nd. I confess I have not exercise in about two or three months and have not lifted any weights at all. I have been losing but I really want to be fit and trim. All I have is Dumb-bells I will get back on my diet starting Sunday. I need some tips on what I can do with the dumbells thats all I have right now and a treadmill. Please Help a Brother out. The pass two weeks I have gain 7 pounds. Now enough is enough Dough Boi

Welcome to the board! What are the different sizes of dumbells that you have? I just want to make sure they are not the pink 3lb ones!! Haha! Here is a few links for you to check out: http://www.huddsonline.co.uk/Sports_dumbbell_exercises.htm http://www.bodyforlife.com/exercise/video.asp http://www.bodyforlife.com/exercise/animations.asp Keep in mind you can do a lot with just your body weight as well - push ups, crunches, dips, etc. Here is a full body workout ........ (3 sets of each, 10 - 15 reps.. last two reps should feel like you can hardly do them so make sure the weight is heavy enough): Deadlift Lunges Bent Over Row Row with Elbow Out Bent Over Reverse Fly Push Ups Chest Press Chest Fly Shoulder Press Front and Side Raise Bicep Curls Overhead Tricep Press Dips off the couch Assorted Abs Since you have not been working out for a while you might want to just try doing this twice a week at first and then on the other days get some cardio in which can be as simple as some brisk walking. If you have questions on how to do any of the exercises let me know.

Thanks Stayce Good Info. Now I need a Bench. Im sure i can find one that nobody is using. Gotta get my head together cause I have been eating whatever I wanted to. Ive been a bad Boi. Its time for change. Dough Boi

A cheap alternative to buying a bench is to buy one of those Reebok (or any brand) steps. I use that at my house and just put 3 risers under it. If I need something higher to lean on I will use a chair or couch. Most of the time I just go to the gym but I have some days where I don't make it and just end up creating a workout at home. Another good toy to get is a physical therapy/exercise/or Swiss ball (all the same thing with lots of names for it!). You can do so many exercises on them. I like to do my chest press on the ball since it also forces me to stabilize my core muscles at the same time. I also do abs on the ball. Here are a few other ones I also add in from time to time: http://www.getfit.com.au/html/excercises/ball.html That site has some other good non ball exercises too! Here is another great one: http://exercise.about.com/cs/exerciseworkouts/l/blballworkout.htm Love the hamstring rolls - they are a challenge for me. Push ups as well. This is my home gym/portable gym list that my husband also uses when he trains his home clients: PT/Exercise Ball Medicine Balls (Squishy small ones you can get in Wal-Mart for low cost - the regular harder ones we bought at Sports Authority) Resistance Bands The new Bowflex® SelectTech? Dumbbells (compact and great product) Regular Bike (mount it on a mag trainer for indoor riding) Step (used for a variety of exercises and as a bench) Jump Rope Foam Rollers (great for stretching, can also do abs on the long one - used by physical therapists) Boxing Gloves/Target Gloves Agility Ball (tiny ball - tennis ball size- that when you bounce goes in crazy directions)

Welcome, Stacy gives about all you need, I just wanted to say hello. You can do just about anything with dumbbells. Stick around and post often. Mike 425/269/235???

welcome to the board. Most all of the people here are full of information! Glad you are starting anew. The people here are great motivators! Again welcome! Tammy

Welcome Dough!!!

Brother Dough Boi, I am always willing to help a brother out. Earl and Stacy have given you some great advice to follow. Weight training is the key to sucess. It will make your tighten skin. Dont judge the sucess or failure of weight training from your scale. Muscle weighs more than fat and you may gain weight with the proper training. Good Luck. BTW. you are now longer a Dough Boi. Change your nick name to somthing like Iron Man.