Well you are on the right track. Just doing simple cardio (running mostly) and eating right, I lost over 40 lbs in a year. For a 45 year old with a slow metabolism, that is pretty good. And by eating right, I have not really stopped eating what I like, but I just eat less. I also cut out eating a lot of junk food. Ice cream, Chips A Hoy and Oreo cookies are my worst enemy.
Anyway, to tone up, you want to do light weights and a lot of reps. Dumbbells: Chest: Pec and dec flyes. Shoulders: Shoulder shrugs, Sitting shoulder press, two others I cannot remember the name, but you take the dumbbells and lift them in front of you straight armed and out to the side as well Arms: Bicep and triceps curls. Reverse triceps curls, forearm curls Back: Bent over rows Obliques: holding the dumbbells to the side, you lean from side to side Legs: Lunges Barbell: Chest: Bench press (incline, decline and level for full chest workout) Back: Bent over rows Shoulders: standing press Arms: Curls Legs: squats, calf raises There are more but these are off the top of my head. Regarding how much time, any free time you have at home is a good time, but I would try to dedicate at least one hour a day five days a week to this. And mix it up. do one major muscle group (chest) and a minor one (shoulders). Add cardio to your workout as well. Even walking an hour a day is better than sitting down watching TV. A far as protein shakes, I hear pros and cons on these. I do not use any supplements at all, just eat right and lots of cardio. Soon, once I have these final 10-15 lbs off, I will work on toning what I have. Greg Morphis wrote: > So my low carb diet is going well, I've a bit of weight, still a lot > to go but I'd like to start adding a little free weights into my > exercise routine.. I have decent muscles but would like to tone up and > maybe bulk up a little. I'd like to start slow. > I don't have much time to "hit the gym" but I've got a barbell, a > curling bar, and some free weights. So what's a good basic workout > plan that I can incorporate into my exercise plan. How often? how > much? should I use protein powder? creatine? etc etc etc.. > Just mind the fact that I have diabetes so I can't drink simple carb drinks.. > > As always, thanks! > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~| Want to reach the ColdFusion community with something they want? Let them know on the House of Fusion mailing lists Archive: http://www.houseoffusion.com/groups/cf-community/message.cfm/messageid:299187 Subscription: http://www.houseoffusion.com/groups/cf-community/subscribe.cfm Unsubscribe: http://www.houseoffusion.com/cf_lists/unsubscribe.cfm?user=89.70.5
