Posted in self-improvement

Exercising with Weights

Each exercise plan should have weights to add muscle strength and bone density for a better body. Dr. Phil McGraw suggests beginning with the following weights:
Leg curls
Leg extensions
Arm curls
Shoulder press
Sit ups

He suggests starting with 1 set of 10 each with light weights and then adding weights and more sets of 10 as you feel comfortable increasing them. He also suggests adding weights in the following matter:

Week 1                1 days of weights

Week 2                2 days of weights

Weeks 3 – 8        3 days of weights

CITE: McGraw, P. (2005) The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York. Free Press Publications.



Dr. Sheila Embry is a govie, author, pracademician, sister, aunt, cousin, and friend who loves to read, write, think, and laugh. Many of her blog postings are summaries or excerpts of books that she read and wants to share to encourage others. An author with more than 25 years experience within the legislative and executive branches of the U. S. federal government holding 3 accredited degrees: Doctor of Management in Organizational Leadership, Master of Arts in Human Resources Development, and Baccalaureate of Business Administration, she believes in continuing learning both on and off the job. She has been recognized with multiple professional and writing awards for her peer-reviewed, publications. Click the bibliography page above for a listing of all the publications.

2 thoughts on “Exercising with Weights

  1. Top of the Morning Dr. Sheila. I have added the option of Yoga for strength, flexibility, breathing, and health to my weight loss regime. I have 4 x DVDs for beginners with increasing difficulty and I only do what I can. Plus, I do it either on my yoga mat or the on the carpet (if I’ve vacuumed the cat hairs) in my family room. Great exercise! Love you all, Nate

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