sweet_xoxo
this is what it looks like http://olimpa.ru/images/373s.jpg
i am also a female who wants to lose weight and not gain lots of muscle
or if not circuit training nay kind on advice about how many sets and reps
Answer
Thats a nice bench.
If you are trying to lose weight, I would start off each workout with plenty of cardio. Go for a fast walk or jog, or preferably - ride a bicycle (much less impact on your joints - especially if you are carrying around a lot of extra weight).
Get your heartrate up for 30-45 minutes minimum.
Then get on your bench, and stick to less weight, and more reps - I tend to do a total body workout all at once, but some people prefer to focus on arms one day, legs the next, and kind of alternate to let their muscles have time to heal.
By doing more reps with less weight, you will tone your muscles rather than building bulk.
I'm a 6'3" 220# guy, and my normal workout routine goes something like this (in a gym - but you can probably figure out how to do most of this at home - especially with that bench).
1) 30 minutes on ellipsoidal machine (the one that works your arms and legs at the same time). I usually pick a hill course that increases resistance consistently through the workout. I go as fast as I can, and my heart rate gets up there pretty quick.
2) Free weights - I injured my right shoulder a while back, and it still gives me trouble, so I ignore the pain and lift 15-20# straight sideways - about 3 sets of 10 reps., then I act like I'm punching with the weights. Sometimes I lift them straight up (like a shoulder press - but with individual hand weights).
3) Bench - I put about 50# on the bar and do a few sets of bench presses.
4) Cable driven machines - I put 30# on the fly machine and do 3 sets of 30 reps, and then switch to pressing straight out, and then alternating arms - like punching. The next machine is kind of a row that I usually put about 70# on, and do sets of 30 reps with one arm at a time, and then again reaching across with each arm.
5) Abs - they've got a great crunch table that allows you to put weight on it, I put 30# and do crunches until I'm ready to hallucinate or pass out. I've been alternating that and the inverted sit-up bench. Both cause some great burning! Then I usually do the rotating machine to hit the love handles. Then to top it all off, I get on this deal they have that has a rubber ball that you put your back against and you hold some handles while lifting your legs straight out in front of you.
6) Legs - I start on a machine that lets you do one leg at a time lunging - with about 150# on it (my legs are a lot stronger than my arms). I do about 30 reps per side, then I go to the machine that lets you spread your legs (150# 30 reps), then to the one that lets you close your legs (same weight and reps).
7) I do the normal crunch machine next to hit my abs again, then the back machine. Then I go to the arm machines that let you pull (30 reps, 80-90#) I do two sets - one with the handles where your hands are palm down, and one with the handles sideways. Then to the shoulder machine where you grab handles, and the pads are on your forearms and you lift straight up (hits the same muscles as the first thing I do on the free weights - but for some reason my shoulder doesn't hurt as much - its probably numb by this point).
8) Back to legs again. I do the squat machine (actually lets you push yourself up an incline - with about 150# for 30 reps, then I reduce it to 110# for 30 more, and finally 70# for 30 more (by the time you are done 70# feels like 200). Then to the leg curl 30 reps at 70-80#, and the leg lift (knee) same weight and reps.
9) Finally, I go to what I call the 'combine harvester' due to its ability to make you feel like you've been run over by a combine harvester. It is another ab machine - but you hook your feet under and pull down with your arms, and up with your legs. It is brutal. I only put 30# on it, but after 3 sets of 30 reps, you are ready to pass out.
I do this whole circuit at least 3-4 times a week. And then if I have time I go sit in the sauna for a bit, and then swim a few laps. The whole routine takes about 30-45 minutes (plus the cardio). It was hard to stick to at first, but now I feel like crap if I don't go do it. It's easy to plateau - so I try to vary up some of the exercies, or the order I do them in. There are a lot of exercises for each muscle in your body, and once you start building your muscles up, you will burn fat much faster.
Thats a nice bench.
If you are trying to lose weight, I would start off each workout with plenty of cardio. Go for a fast walk or jog, or preferably - ride a bicycle (much less impact on your joints - especially if you are carrying around a lot of extra weight).
Get your heartrate up for 30-45 minutes minimum.
Then get on your bench, and stick to less weight, and more reps - I tend to do a total body workout all at once, but some people prefer to focus on arms one day, legs the next, and kind of alternate to let their muscles have time to heal.
By doing more reps with less weight, you will tone your muscles rather than building bulk.
I'm a 6'3" 220# guy, and my normal workout routine goes something like this (in a gym - but you can probably figure out how to do most of this at home - especially with that bench).
1) 30 minutes on ellipsoidal machine (the one that works your arms and legs at the same time). I usually pick a hill course that increases resistance consistently through the workout. I go as fast as I can, and my heart rate gets up there pretty quick.
2) Free weights - I injured my right shoulder a while back, and it still gives me trouble, so I ignore the pain and lift 15-20# straight sideways - about 3 sets of 10 reps., then I act like I'm punching with the weights. Sometimes I lift them straight up (like a shoulder press - but with individual hand weights).
3) Bench - I put about 50# on the bar and do a few sets of bench presses.
4) Cable driven machines - I put 30# on the fly machine and do 3 sets of 30 reps, and then switch to pressing straight out, and then alternating arms - like punching. The next machine is kind of a row that I usually put about 70# on, and do sets of 30 reps with one arm at a time, and then again reaching across with each arm.
5) Abs - they've got a great crunch table that allows you to put weight on it, I put 30# and do crunches until I'm ready to hallucinate or pass out. I've been alternating that and the inverted sit-up bench. Both cause some great burning! Then I usually do the rotating machine to hit the love handles. Then to top it all off, I get on this deal they have that has a rubber ball that you put your back against and you hold some handles while lifting your legs straight out in front of you.
6) Legs - I start on a machine that lets you do one leg at a time lunging - with about 150# on it (my legs are a lot stronger than my arms). I do about 30 reps per side, then I go to the machine that lets you spread your legs (150# 30 reps), then to the one that lets you close your legs (same weight and reps).
7) I do the normal crunch machine next to hit my abs again, then the back machine. Then I go to the arm machines that let you pull (30 reps, 80-90#) I do two sets - one with the handles where your hands are palm down, and one with the handles sideways. Then to the shoulder machine where you grab handles, and the pads are on your forearms and you lift straight up (hits the same muscles as the first thing I do on the free weights - but for some reason my shoulder doesn't hurt as much - its probably numb by this point).
8) Back to legs again. I do the squat machine (actually lets you push yourself up an incline - with about 150# for 30 reps, then I reduce it to 110# for 30 more, and finally 70# for 30 more (by the time you are done 70# feels like 200). Then to the leg curl 30 reps at 70-80#, and the leg lift (knee) same weight and reps.
9) Finally, I go to what I call the 'combine harvester' due to its ability to make you feel like you've been run over by a combine harvester. It is another ab machine - but you hook your feet under and pull down with your arms, and up with your legs. It is brutal. I only put 30# on it, but after 3 sets of 30 reps, you are ready to pass out.
I do this whole circuit at least 3-4 times a week. And then if I have time I go sit in the sauna for a bit, and then swim a few laps. The whole routine takes about 30-45 minutes (plus the cardio). It was hard to stick to at first, but now I feel like crap if I don't go do it. It's easy to plateau - so I try to vary up some of the exercies, or the order I do them in. There are a lot of exercises for each muscle in your body, and once you start building your muscles up, you will burn fat much faster.
What is the name of this table "tool"?
Nerutisai
hi!
Im not english speaker so I need help naming this item!
My work table is messy, so I need help with this...
What should I put into EBAY SEARCH RESULTS TO FIND THIS STUFF, TO MAKE MY TABLE LESS MESSY? :)
Picture of the item is here:
http://minus.com/lFcRtmA17m12r
bEST ANSWER GUARANTEED!
Answer
=== the site that you show does not like me -- so here are other suggestions ===== use some peg board and peg hooks above the work table [[ apply the peg-B to a backing spacer of 1 by 2inch strips to have free space to apply thos hooks ]] build or buy some drawers -- the hardware giants have easy to use and apply roller drawer slides === use some big mouth cans for storage of small tools so you can move them out of your way for large projects ==== add a couple of shelves to your work bench or table [[[ cut 3/4qtr inch plywood to fit inside the legs and brace with 1 by 2 inch or 2 by 4 inch wooden supports ===== Walmart and the Lowe's have those squarish 5 drawer rolling drawer things that will give you the space and organizations for your work table tools and it is a real space saver ....
=== the site that you show does not like me -- so here are other suggestions ===== use some peg board and peg hooks above the work table [[ apply the peg-B to a backing spacer of 1 by 2inch strips to have free space to apply thos hooks ]] build or buy some drawers -- the hardware giants have easy to use and apply roller drawer slides === use some big mouth cans for storage of small tools so you can move them out of your way for large projects ==== add a couple of shelves to your work bench or table [[[ cut 3/4qtr inch plywood to fit inside the legs and brace with 1 by 2 inch or 2 by 4 inch wooden supports ===== Walmart and the Lowe's have those squarish 5 drawer rolling drawer things that will give you the space and organizations for your work table tools and it is a real space saver ....
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