workout questions

hi guys... it's question time again :)

I have been cleared to start working out and weight train. So I joined LA Fitness. I am great at cardio but I am not so great with free weights. I was just wondering how everyone went about getting toned and build muscle after surgery. I had an initial appointment with a personal trainer and it was great but they too expensive for me to use. Did anyone go about it on their own? If so can you give me some examples of the weight training you did to tone your arms, back, chest, and legs. I am not going to focus on my abs too much since I am going to need a tummy tuck. I will do some abs but it wont be my main focus. Can anyone help me out and point me in the right direction??

Thanks guys.
 Nathalie

 Hello!   I'm really glad to hear that you have joined a gym and are interested in cardio and weights.  I think not enough women lift weights and it's so important for toning and maintaining weight loss.  I'm in the process of training to be a Certified Group Fitness Instructor and I'm starting with spinning class and total body conditioning, so I've actually been reading a lot on weight lifting and such.   Don't be afraid about bulking up, it's impossible for a normal woman.  

You will get good results with either free weights or the weight machines.  I like to use a little of both but it's really a matter of personal preference.  If you wanted to do the weight machines, the workout that I like to do is the Push/Pull routine and it's a good one for beginners.  If your goal is to do weights lets say 2 times a week, the first day use all the machines that require you to pull then on the other day, use the machines that you  have to push.  You'll get a little bit of all the body parts covered with that workout.   If you wanted to do free weights, I would get online and just read about techniques of using the weights...form is very important to prevent injury.  You can also get some sample workouts on there too.  I would imagine that even if you didn't want to "hire" the personal trainer, you can still ask them if your form looks good or if someone in the weight rooms looks nice and knows what they are doing, just ask them to show you a few things.  More times than not, people are very happy to help out other people in the gym.

 In my workouts I do 3X10..meaning 3 sets of 10 reps per exercise.  So I'll do lets say bicep curls with 15lb weights, 10 each arm, three times.  Sometimes I'll bump up my weight 5lbs for the second rep.  Here is an example of a quick free weight workout that I do for my biceps, triceps, back and shoulders.  Like I said, you can google each exercise if you don't know how to do it exactly.

  I put in () what you should use just starting.  Stay at that weight until it's easy for you to do, which should take a few weeks.  Its important not to rush the increase of weight because it will increase your risk of injury. 

3 sets of 10 bicep curls - 15lbs (I would start out using 5 or 8 for you)
3 sets of 10 tricep dips - 10lbs (5lbs)
3 sets of 10 chest presses - 12lbs (8lbs)
3 sets of 10 flys - 12lbs (8lbs) 
3 sets of 10 lat pull backs - 10 lbs(5lbs)
3 sets of 10 shoulder raises - 8-10lbs (5lbs)

For some leg work, you can do 3X10 lunges with weight(8-10lbs) in your hands and then 3X10 squats with weights (8-10lbs).  I like using the leg press machine and the abduction/adduction machine for my inner/outer thighs.  

Sorry this got so wordy, hopefully it made sense.  I'm in the throws of writing workouts for when I teach so I can send you some of them when I'm done if you would like.  

Good luck and if you have any more ?'s, let me know!

~Emily~ 

Thanks so much for the advice. I would love to have copies of your workouts when they are finished. I want to start to build muscle so when I do have plastics eventually it won't be so bad. Thanks again and dont worry about being wordy... I really appreciate the help.

Nathalie :)

I suggest getting a subscription to Womens Health magazine... I really love it and find it helps with information about nutrition and working out.
MSN fitness is a GREAT sight... check out their 'fastest body makeover ever'... many of their workouts have pictures and explain what you need to do. Ive done a lot of their workous and really enjoyed them.
I know the personal training is expensive but it could be worth checking out for a few sessions so they can teach you how to properly lift weights.