Does anybody know where I can get a manual that specifies which muscles which exercise works? I only have free weights in my new gym.

Well I am a certified Fitness Trainer...... What muscles do you want to tone?You can google exercises that you want to learn, or get a fitness magazine just don't work the same muscle every day. Do chest, shoulders biceps one day then triceps and pecks, calves the next. The only muscles that can be worked every day are your abs & legs!

I'd recommend seeing an instructor at your gym to set out a suitable program for you and what you wish to work on, though I did find the following two sites you may find useful and if you have a modern phone you may be able to download an app for it, (the second link below does have one, though with any apps, I always read reviews first).. Good luck with the training, (doing it myself, but with the wii)..

http://www.fitsense.co.uk/resources/weight-training.html

http://www.gymprofessor.com/weight-training/routines.html

Getting a personal trainer at the Y is not a bad idea.
Many give a free trial. There is always someone readily
available to give advice on safe exercising with weights
for free.

It is also a good idea to look at some youtube videos.

You should start with some core exercises and light weights.
There are some excellent videos and websites which describe
how to exercise with minimum equipment.

You can certainly workout everyday for a half hour, hour or two
without any detrimental - only positive effects. Hope you have
a nice time. I wouldn't worry exactly which muscles you are
working on as you get started. Through reading and getting a
feel for how the exercises are impacting your muscles you will
find out easily enough. Just try to work new muscle groups and
get a nice balanced workout. Make sure not to neglect the legs
which have our largest muscles. Do squats, lunges and I also do
reverse leg curls on a balance ball.

I recommend a daily workout for everyone and also recommend a low fat low calorie
mostly vegetarian diet. Great to keep the machine well oiled and
in properly maintained for the long haul.

Start here for free weights and look at the related videos:

http://www.youtube.com/watch?v=t6Rt5faHO3U

http://www.muscleandstrength.com/workouts/home.html



Happy Father's Day Everyone!!

Thanks everyone, I used to go to Gold's Gym and use the resistance machines. Now I am too far away, but my apartment complex has the gym with free weights.

I just thought I'd try out free weights instead of searching/joining a gym in my new area.

I have a book called "Getting Stronger" revised edition by Bill Pearl. It has lots of pictures and information.

My favorite book is one by Tom Venuto, Burn the fat, feed the muscle.

Thanks JB

well I thought I gave you some good advise too lol.

I said thanks but ok.

Thank you debbie, I appreciate the advice.

I didn't know you could work your abs daily.

I'm checking out those links too. lol My kid is using free weights at home now.

Yes ABS & LEG's swimming works just about every muscle...... I swam the other day did a bunch of laps then later went hiking.......My abs were sore while hiking!

I learn something new every day.

Whoa! Just did an abbreviated routine and never realized the light weights could feel so heavy. It's what I get after being off for two months after surgery.

Only did a little over 20 minutes compared to two hours before. Working my way slowly back into it.

When I went in, they had a bunch of charts on the wall I couldn't see from outside. Big help on working out with free weights, although I did heed ya'lls advice and also looked up exercises on the internet as well.

My abdomen and arms are actually a little sore! Who would've thunk you could get sore with such a brief workout? I didn't realize my muscles would atrophy and turn to flab that quick! I'll get back though!

Keep up the good fight OH!

It is always tough like that. Just stick with the light weights
and a little every day and you will also be amazed at how quickly
you begin to feel great again!

We all wish you the best and are behind you 100%

Google and print it Hippy... You might want to try to get a friend to spot for you until you learn proper form...Without proper form, you are defeating the purpose and opening yourself up to injury...Free weights are the absolute best way to "control" body sculpting and burn energy....Good luck....

You want a routine or just to know about exercises? If you want a proven routine you can Google Starting Strength.

Can someone help me with the diet I must follow for making abbs?

I have a trainer, and I can give a few general suggestions from what I've learned. 1) work opposing muscle groups (i.e. anterior followed by interior, i.e. leg press followed by leg curl) 2) focus on one muscle group on any given day (chest and back, etc), but do a little of everything. 3) incorporate some cardio into your routine

Bad advice. Especially number 2. Split routines are for people with years of experience, great genetics, and or juice. Full body routine 3 times a week for normal people. No machines, free weights only with big compound movements such as squat, seafood, benchpress.

Thanks everybody! I'm looking for exercises and found some with all ya'lls input.