<p>^^ Isnt that Blue Bell, PA?? (though I prefer your title, LOL)</p>
<p>I had two scoops today, too. Two scoops of off-day cardio that is. Walked 1.25 miles on the “hilly” route before dinner and did 25 minutes of hard intervals on the Airdyne bike tonight (5.8 miles).</p>
<p>After reading Bunsenburner and Toneranger’s posts about working with weights on the dressing young thread, I have a dumb question but thought I should post here.</p>
<p>So. For those of you who have worked up to 15 pound weights, have you noticed if it has made your forearms or hands “veiny”? I’ve noticed that older women my age who work out a lot have toned arms but they have big veins popping out all over the place (check out Madonna for example). I am vain enough (no pun intended) to want to avoid those but still want to get rid of my flappy arms! Oh the dilemma!</p>
<p>mousegray, I think Madonna got there with the help of her daily gut-ripping exercise sessions, weird nutrition, and a little bit of Photoshop 
I’m far from having Madonna’s arms with my 20 minutes of weigts 3 times a week. IMO, if you do not overdo it, you will be OK.</p>
<p>Ya’ll got me beat. iPod nazi makes me do several arm exercises with dumbells. For curls and lateral lifts (raising outstretched arms to the side to shoulder height) and stuff focused just on arms, I use a pair of 5 pound dumbells. 8 to 10 reps, but perfect under-control form, i.e. slowly lowering the weights. Going heavy and bad form from too many reps is for bulking up. Lighter, under control, for toning.</p>
<p>I just bought a pair of 8 pound dumbells for things like shoulder presses using larger muscles. iPod nazi makes me do those with my body forming a bench - neck on the stability ball, legs and butt holding my torso up in a bench position without the bench.</p>
<p>idad, is that with your tummy facing the floor or facing the ceiling?</p>
<p>Bummer weigh in this week, stayed the same. Blame running the last 2 days 
Killed myself even doing a huge hill. Must have eaten more. Oh well, at least it wasn’t junk that I ate.</p>
<p>Nope. It’s Blue Ball, PA. Or Maybe Blueball. I have been there to a flower warehouse.</p>
<p>Re the weight question. Granted, I am just getting back to weights after a long hiatus (tennis elbow which is now about 85% cured). </p>
<p>When I DID weights in the past, I worked up to 15 lbs with no bulking up or veins. I only lifted twice per week - usually 3 days apart (to allow for healing!). My arms still look pretty good right now due to yoga (lots of arm strengthening) but they looked great when I regularly did weights. Still no flaps and I want to keep them that way! </p>
<p>Meanwhile, I am still suffering from my session with the trainer on Wed. Legs are VERY sore - especially going up or down stairs. Lots of micro-tears I guess! Advil isn’t really helping. I’m not sure why this needs to be so painful I think she pushed me too far!</p>
<p>The new Affordable Care Act (ACA) mandates that chain restaurants (including fast food places) put calorie labeling on their menus.</p>
<p>This isn’t the place to debate the ACA, but that calorie labeling is great for people are watching calories.</p>
<p>Have you tried using Aleve for muscle pain? Sometimes I find that does the trick.</p>
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<p>I LOVE that. It’s so hard to guess calorie counts in restaurants. At Macaroni Grill, the parmesan crusted sole has 1710 calories, while the fettucini alfredo has 780. I bet that, absent a calorie count on the menu, most people watching their weight would choose the fish over the creamy pasta.</p>
<p>Agree that publishing calories counts is good. Most places already have this info online and I have taken to checking before I go out. I actually try to avoid fast/chain food but that’s not practical when going out to lunches with friends or associates. Panera yesterday. Checked it out…YIKES…the calorie, fat and salt counts are amazing. I ended up getting a half sandwich with plain salmon and whole grain bread and a side salad with an apple. Other stuff that SEEMED healthy didn’t pass muster when looking at the charts. And why so much salt??? The low fat veggie black bean soup clocked in over 1000 mg. NO THANKS! </p>
<p>Sabaray…aleve does not agree with my stomach. I think I need to do some stretching to loosen up…</p>
<p>There used to be an On the Border a few blocks from where I work. I hated it when people wanted to go there because are no low calorie options, except maybe the side salad with no fat dressing. I just looked at their web site and they no longer have the calorie counts on their site. You have to go to the Brinker website to find them.</p>
<p>Weighed myself this morning. Down 3 lbs this week. Finally some movement on the scale. I usually relax my eating on the weekend but this drop is encouraging me to keep up the careful eating.
I don’t belong to a gym. I do have an exercise ball that I have never used. I also think we have some small hand weights somewhere in the house. Anyone recommend a site with simple arm exercises for a real beginner.</p>
<p>Yup, I live right down the road from Intercourse, Blue Ball and Bird in Hand. Not to mention Paradise.</p>
<p>Anyone recommend a site with simple arm exercises for a real beginner.</p>
<p>THis site is more comprehensive than you probably need at first- but bookmark it anyway.</p>
<p>[ExRx</a> (Exercise Prescription) on the Net](<a href=“http://www.exrx.net/]ExRx”>http://www.exrx.net/)</p>
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<p>The shoulder presses on the stability ball are with me looking up at the ceiling, neck on the ball, feet on the floor, knees bent 90 degrees, body forming a “bench” unsupported. The idea is to engage the butt muscles and abs to stabilize the body on the ball while doing the shoulder presses, which work the big upper body muscles.</p>
<p>Here’s a video, it’s the fifth exercise at about the 4:40 mark. This is actually one of the six-exercise circuits that I’ve been doing. This one has three arm exercises with dumbells. All of these require you to engage large core muscles (abs, butt, thighs) while doing the arm weights. The stability ball exercises are fantastic if you actively tense the core muscles and concentrate on full control and form rather than just flopping around. BTW, the first exercise on this short video is impossible. It’s taken me 4 weeks to even be able to do it in any kind of a controlled fashion. Try just holding your butt off the ground like that for 30 seconds with your feet on the floor, rather than on the moviing stability ball.</p>
<p>To find the video, go to YouTube and search for this one:</p>
<p>FREE Fitter U Workout with Yuri Elkaim</p>
<p>Mom60:</p>
<p>We just have three sets of the neoprene rubber coated dumbell handweights. A pair of 2 pounders, a pair of 5 pounders, and a pair of 8 pounders. Both WalMart and KMart sell them. That’s all you need for arms. You won’t even need the 8 pounders at first.</p>
<p>I just linked a video above that shows most of the basic arm weight exercises.</p>
<p>**Press: **start with the weights at your shoulders and press them up til the arms are straight above the head. This can be done while lying on the stability ball or while standing and stepping up and down onto a step at the same time.</p>
<p>**Curl: **This is starting with the weights at your side and bringing them up to your shoulders by bending the elbow. This can also be continued into a press above your head.</p>
<p>Lateral: Start with the weights hanging down at your sides, then extend your staight arms out the sides until they are outstretched parallel to you shoulders.</p>
<p>The curl and lateral raise use the smaller muscles of the arms and should be done with ligher weights. The press uses larger upper torso muscles and would be the first one to graduate to heavier weights. But, if you have light weights, just do the presses faster and more reps in 30 seconds. If you do all those with good form and under control, you’ll feel it.</p>
<p>I had a good weigh-in this morning. I’ve had the new exercise bike for 8 days now and I’ve lost 5 pounds during that stretch. And that’s without diet dinners: haddock with wine/butter sauce, salmon with lemon, fried pork chops, Italian sub, pizza and salad, pork roast rolled with spinach and mozzarella, etc. A few glasses of wine.</p>
<p>I’ve been good about not snacking, which is really the key for me. Once I start that, I can wolf down some serious calories.</p>
<p>The new bike has definitely kicked up my cardio workouts and intervals a notch.</p>