weight training

I am just getting back into exercising after two years, I just had surgery a while back and am now ready to start toning up my body. MY current weight is 224lbs, I would like to reach a weight goal of 160 to 165. Should I concentrate on weight loss first or combine weight loss with weight training

[RWF]

Hi there!

You should definitely concentrate on BOTH.

If you build and strengthen your muscles your metabolic rate will go up, meaning you burn more calories easier...even when you're sleeping!

Always do your weight training first, then followed by cardio.

You should aim to train with weights around 3 times a week

Any more questions just post

Hi RWF,
I've had a fat test, the result is normal. What kind of exercise I should have to tone my muscles ? I usually start with cardio for 12 minutes, then weight lifting. Should I add cardio after weight lifting ?

weights always first! Then cardio. If you reverse it, the cardio will use your muscle tissue for energy instead of your glycogen stores. And you want to keep your muscles because they burn fat even though they weigh more.

I have a question.

My legs take forever to tone. GENETICS!
What are good exercises to do? how many reps? how many sets? how much weight? how many times a week?

And should i have protein after a weight training session?

Hi Stephanie,

For good legs exercise, take a look at :
Exercise For Woman
Search in 'hip exercise' and 'thighs exercises' section. They are simple but I found very usefull. I think 3-4 times a week will be enough.

Of course you should have protein after weight training to regain your energy.

Jovie

Thanks for the site! I put it in my favorites!

[charlotte]

Have a shake after you exercise. Or a protein bar.