Well I can't tell you the absolute best but I can tell you some simple things I do. I have 3#, 5#, ?# for curls and a bench press at ?#. I use the 3# for shoulders (standing with feet shoulderwidth apart, raise the weights from your side to straight out and do it really slow). The 5# I use for triceps and chest. Lay on a bench hold weights above your chest and drop arms like a giant hug. It might be too hard to go until arms are straight. Next put the weights by your ears sort of and go up and down behind your head. Just do it slowly and where you feel the stress on your triceps. I like to hold my arms straight almost even with the floor and hold it. Next take one weight in right hand and put left knee on the bench, your right leg is on the floor and you are bent over. Raise the weight behind you slowly until it is parallel with the floor and hold it if possible. So the weight starts hanging just under the side of the bench and ends in the air with arm parallel to the floor. Repeat with left arm and right knee on bench. Then do curls to tone bicep if desired, sit down and take a weight (not sure the weight it needs to be but maybe 10-12#?). Spread out legs. Drop hand close to foot and curl hand up to shoulder. You should be able to do 8-10 in a set of this if the weight is heavy enough- 8-10 should make you exhausted so to speak. The other lower weights should be 15 reps and all should be 3 sets. That is what to do to make it work. If you want to bench press use a weight that you can lift about 5-10 times in a row and lift up with arms almost straight and then bring it down to nipple level and back up. This can be done with 2 heavy hand weights- lay on back and put weights straight up with thumbs together and then bring down to your chest at nippple level. Repeat around 8 times and that should be to exhaustion it you want results. I hope this makes sense!
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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Re: Toning with Weights and Diet Tips
