From: krw@cbnewsk.cb.att.com (keith.r.smith)
Subject: Re: Beginner questions
Organization: AT&T
Distribution: usa
Date: Mon, 11 Jan 1993 23:01:56 GMT

In article <63316@mimsy.umd.edu> dawn@umiacs.umd.edu (Dawn Vance) writes:
>Hi All,
>
>First, please forgive me if this question is asked frequently, but I would
>like the wisdom of the fitness gurus out there. I've been able to lose
>approx. 17 lbs. rather effortlessly by reducing my fat intake and working
>out aerobically 2-4 times per week (Jazzercise) over a peroid of 8-9 months. 
>I'm getting married in May and want to take off an additional 20 lbs. which
>would put me at approx. 125 lbs. I'm 5'6" and 31 years old. The question is,
>what weight training could I do 2-3 times per week that would tone my upper
>arms and my thighs? My calves are relatively well developed from the aerobic
>activity and I don't want to increase the musculature there, however, my
>thighs are large (FAT is really the best word to describe my thighs). Should
>I lose the weight before I start lifting weights? I have bursitis in both
>shoulders and also need to know if I should forgo upper arm weight training.
>
>I guess I should mention that I'm female :) Thanks in advance for any 
>helpful advice. E-mail responses are welcome.
>
>Peace,
>Dawn

Hi Dawn!
First off, I suspect that 130-135 should be plenty light for you at 5'6"
if your frame is anywhere near medium. Secondly, bear in mind that there
is strength/bodybuilding training and there is weight training.  One is
a subset of the other. That said, my biased opinion is that cycling is
one of the best things that you can do for your thighs.  It is a good
aerobic workout (good for fat-burning) and also a great muscle-shaper/toner
for the entire lower body. If you have a problem with cycling (don't know
how, don't have a bike, or just don't like to do it) then try skating/
rollerblading. Other than that, there are a number of leg exercises that
you can do free-handed, that should be just fine for right now.  These
include:

	1) lunges 
	   (to the front, your back knee just touching the floor on each rep
	    ..... this is an excellent all-around quad/glute shaper)

	2) front squats, flatfooted, broomstick across front of shoulders
	   (down to just-below-parallel... works quads and glutes, but
	    flatfooted posture puts emphasis on glutes)

	3) front squats, heels up on block, block should be < 4.5" high
	   (down no-lower-than-parallel... works the quads and glutes, but
	    heels-up posture puts emphasis on quads)

The weight of your body should be adequate resistance for these execrises,
just now. Start out doing whatever number of reps that you are comfortable,
and try to work up to at least 100 reps in any of these, with lunges, make
that 100 reps/leg (left-leg-forward x 100 reps, rest, right-leg-forward x 100)

Your shoulder trouble is gonna' make upper-body-training "touchy". You _may_
(this is a guarded "may") be able to do arm work, provided that you do not
have to raise your elbow against resistance.  Alternating dumbell curls might
be okay, and also lying, one-armed-tricep-extensions. The tricep extensions
should be done with the elbow directly above the shoulder. If, for instance,
you do your first set with the right hand, then the weight (dumbell) should
come down _across_ your chest, so that it just touches your left-upper-chest
at the bottom of the movement, vice-versa for the left hand.  All of the
motion in this exercise should be from the elbow joint. You may well be able
to do shoulder shrugs.  I would stay away from any pressing or rowing motions.

Start out with a weight that you can do 20-25 reps with, comfortably.  Once
you determin the proper weight, stick with it.  As the exercise gets easier,
simply increse the reps. Do this work in addition to your aerobics.
Once you feel that you are appropriately lean/toned, then re-evaluate
your development to determine if some muscle-building (rather than toning)
is in order.  If you determine that some muscle-building _is_ in order,
then, that is the time that you should consider adding weight/more-weight
to your exercises.

Good Luck!

Keith R