BodyFitnessWorkout.com - I need advice on a strength training plan...?

I need advice on a strength training plan...?

I do enough cardio (15 mpw running), but i am having trouble integrating strength training into my fitness plan... i don't have a lot of equipment (two 10 lb. dumbbels, two 2 lb. dumbbells) i want to know (preferably from someone with experience, but all answers are welcome) what i should be doing to have overall body tone, how often, how many reps. etc. i also have a YMCA gym membership, which i can use, but i don't want to go to the gym every day becasue it isn't very close to my house... so at home workouts are more desireable.. also, i am an 18 year old female. thanks!

Public Comments

push ups but why get stronger, you're a girl
Dollars- First, figure out how much money you want to invest in equipment. This doesn't mean high-tech expense: calisthenics don't cost anything and can be very effective, while other equipment such as exercise balls, free weights and resistance bands are cheap ways to add variety to a workout. Sense. Devise realistic workouts and stick with them. I recommends starting with three 30-minute sessions a week, and working up from there. Goals. Look past the scale for signs of success(My personal advise). While weight and measurements are one way to judge success, others include the fit of clothes, energy levels, quality of sleep and the ability to deal with stressful situations. YMCA is a great location to start your excersize, If I were you, I would visit them atleast once maybe every 2 weeks(Your Choice). Try lifting those two 10lb. dumbells for atleast 30 Minutes, put some music if you want, or do it infront of the TV, whatever suits you best. http://www.fitnessandbodyimage.com/plans/index.htm (For Your Heart Rate Measurements) How to take your resting heart rate. When taking your Resting Heart Rate, make sure you have been sitting down for at least 30 minutes with the least amount of activity before checking your resting heart rate. This can be checked by using your ring finger, or your two middle fingers. Put them on the underside of your wrist, on the side away from your body of your tendons. Do not use your index finger or thumb for testing heart rate. Press a little till you feel your heart beat rhythm. Look at a watch, and count the number of beats for 10 seconds. Multiply this number by 6 for a minute and that is your resting heart rate per minute. You may have to check this 2-3 times, make sure you get the same count. This needs to be as accurate as possible. Or you can count for the full 60 seconds for the best accuracy.
Honey it will take at least three days a week for you to be on a sufficient strength training program. Here is what I suggest. Run less lift many reps 2 sets of five (heavy) along with three sets of light wait 12 -15 reps You should work each muscle group twice a week. Eat lots of protein.
have you tried carrying your 2lb. dumbells with you while you run? this would probably tax your arm muscles. For toning the best approach is lots of reps and little weight. Check out www.wikipedia.org and search for weight training and or aerobic exercise. LOTS of great info i used it to help guide my own plan...
hmmm 10lb and 2 lbs aren't that much. i like that one idea where the guy said to run holding the 2 lb dumbbells. but unless you're really weak, i don't think 10lbs is really enough for you. so....as far as arms/upperbody goes, pushups are probably the best thing you can do w/o weights. you can also do 10lbs bicep curls and do them until you can't do anymore. for legs, carrying the two 2lbs dumbbells might help your legs a little bit with strength. you can also try just holding them and jumping as high as you can a few times. also, hold the 10lbs dumbbells and do squats.
Pushups, squats & lunges. Do 3 sets of 20 pushups first thing when you get out of bed. Do 3 sets of 20 squats and 3 sets of 20 lunges. These can be done with 20 lbs of weight to be more effective.
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