Thread: G'day!
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Old 11-12-2010, 04:53 PM   #3 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Welcome, some unsolicited advice for weight lifting. Use compound lifts like deadlifts and squats to build your core. (Squats are also great for the 'bum-jiggle'.) Don't be afraid of the free weights and try to do as many exercises as you can with them. Machines have their uses but free weights call other muscles, than the ones you are targeting, into play in a support role. Lift heavy (I have read that the 6-8 repetition range is best for building strength) but don't go so heavy that you injure yourself. Sounds like you have already been down that path and so, injury avoidance should be a top priority.

Eat enough protein to fuel your muscles. Protein is the only nutrient that can build and repair muscle. If you don't eat enough protein your efforts will be futile. .5 to 1.0 grams of protein per pound of lean body weight should be sufficient. Good luck!
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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