Resistance Exercises
- A fit ball or a bench
- A pair of dumbbells
- Chest Press:Laying back on the ball, lifting dumbbells. Do as many reps as you can- go for the burning sensation in your chest muscles.
- Biceps Curls:up with pace, down with control. Elbows tucked in and shoulders back.
- Shoulder Press:dumbbells raised over head and then down to shoulder level.
- Arm Extensions:This exercise works your triceps. Using one dumbbell, both hands hold the dumbbells and raise and lower it behind your head. Go for maximum contraction at the top,
- Squat:Rolling the ball up and down a wall behind you. Use your glute muscles to drive the movement.
- Keep abdominal muscles pulled in during your workout.
- Do this exercise as frequently or rarely as you like- just make sure to take at least 1 day to rest.
- Burn that glycogen!
I’ve just started a new job, so I’m dead broke. I won’t be able to purchase the wieghts, balls, or bands at this point. However, I’ve been walking, doing 10 push-ups for a cup of coffee and other (free) creative things to strengthen myself so I can get back into the gym. Can I still do the 21 day challenge. I totally get what your saying about the burn, I’ve been working out to some DVD’s so I liked your video suggestions.
Hi Janeice,
good work.
The 21 challenge is open for you, be great to have you on board.
I really like the creative movement you are doing, excellent job.
Thanks, I’m getting a few mixed messages here? Everyone seems to be on a different plan. Can I work out everyday? Or is this 21 day challenge meant to test the results of an every other day system. Thanks for the response.
Hi Brian,
I could not believe how many of each exercise I could do! I eventually got the burn going but on all but the arm extensions I completely wore out and could not do another rep without getting to a real burn. On the arm extensions, which was the last one I did I was able to make it to a real burn and keep going! The squat and the arm extensions really had my heart rate going too! Thanks for all! Will do again in a day. Wow!
Nice work Pat! To increase the resistance move forward from pole or whatever you’re using to secure the band. This will increase the effort required by you.
Sounds like you’re improving quickly.
Well done,
Brian
Thanks Coach Brian…I appreciate the resource.
no worries mate
Hi Brian! I have a question…aren’t this type of exercises (resistance) the opposite of GTGE exercises??
Thank you!!
Hi Jazmn,
great question.
They serve a different purpose however add to the result desired.
Resistance training is excellent for increasing insulin sensitivity, just the opposite of the chemistry of the FAT Program. Also the more muscle you have, the higher your metabolic rate at rest, so you burn more fat. ADD this with GTGE and you have a powerful tool for accelerating weight loss.
Hope this helps!
Coach Brian
Totally helped me! Thanks!
These look great BUT…I am in a wheelchair. Are there any exercise one can do from a chair?
Thanks
Hi Sherry,
thank you very much for your post.
There are probably many GM’ers just like you in here and I’ve completely missed you guys out.
My very next video (doing tomorrow) is going to be Resistance exercises you can do in a chair.
Thanks for the inspiration, and look out for the new video next week Sherry. Wishing you good health, Brian
THANK YOU BRIAN… thats exactly what I need to.. (I have a 25yr old hip replacement so would LOVE to have a set just for us chair bound people)
That’s totally awesome! My sister is quite heavy with a bad knee. I’ve been trying to encourage her to join. This is exactly the reason that I joined, the diversity, and the support. This was posted long ago, can we have an update? How did this work out?
I cannot get any of the Video to play what am I doing wrong I am still waiting on my CD to arrive thankyou Lyn Gardiner.
Hi Lyn,
Please try to listen to the video within another browser. Usually that does the trick. In regards to your DVD set please email help@thegabrielmethod.com to see the status of your order.
Thanks!
Janine
The Gabriel Method Team
Not sure Lyn, I’d suggest you contact help@thegabrielmethod.com and get some help there. Actually before you do that, try opening the site in a different browser, I use Google and it works ok.
Let me know how you get on. All the best, Brian
Hi Brian.. is there an alternative arm exercise to the chair lowering one.. I am bigger than my chairs (my arms are wider than the chair!) and have a hip replacement. I tried and its just impossible to do.. I have 1kg weights I have been using but the chair one is the only one I cant do.
xx
Skippy
Hi Skippy, not sure which exercise you’re referring to ‘chair lowering one’. In this video? Let me know and I’ll be sure to help you out. Thanks for your post and I look forward to hearing from you. Brian
The one where you put your hands on the chair and then lower your body to the ground.. using your arm strength. I can do this as I cant hold the chair with my hands as my butt is bigger than the chair.. so its impossible to do that exercise
sorry for some reason this comment is showing under a diff video.. the ARM exercise video is the one Im refering too..
Crazy technology. Skippy if you watch the clip above I do an exercise for your tricep muscle called Arm Extension, this one will work well as an alternative.
Thanks for your post.
Brian
Thanks Brian.. appreciate it.. I am really embracing GM and going from strength to strength.. losing masses of weight since starting to juice daily since march and now Im full of energy and wanting to tone some jiggling upper arms that flap in the breeze 🙂 One day my butt will be small enough to allow the chair presses!!
https://members.thegabrielmethod.com/arm-work-out/
On the chest press, I feel the burn mainly in my arms, not in my chest. Any feedback on my form or if that’s still ok? Thanks!
LAureen, slow for slow reply. That’s fine, arms, chest all ok. I’m loving the fact you’re working to get
the burn’ well done!
I click on the Resistance Exercises video and the little circle just spins and spins and spins…. What’s up with that? Or is it my computer?
Dave
dvwhite@hotmail.com
OK, this time the video played for me. I don’t know why it didn’t work the first time, but this has happened before on other videos on this website.
Oh well, this was good… worth the wait. Thank you Brian.
Great SuaveDave, glad it got sorted. Keep me posted on your progress. All the best
How fast should you do each one? Fast or slow and steady?
controlled is the best speed Gwen, feels as though you can control it all the way safely and you should be fine.
Thanks for this guidance, Brian. I am new to following the Gabriel Method and have never understood the importance of the burn sensation before. I have always avoided strenuous exercise in the past because I hate the feeling of sweating. But now I understand that I don’t need to go for the sweating, I just need to look for the burn. I will look at it all very differently from now on. Thanks again! Sharon B
I had to laugh when I read you don’t like sweating, I often hear that. Go for the burn, and take a towel. lol. Brian
Brian Killian, Thank you for what I believe will be making a difference in my workouts. I am 68 and weigh 218 at 5′ 6″. I am solid but I have not lost any weight since I started working out in a gym with a coach Jan 20, 2013. I have been doing sets of many different exercises and they usually are 3 sets of 15 reps but rarely do I get to a burn situation with one exception. I do a 200 lb. leg press and when I get to the end of the third set I get a little burn in my right leg. As a result in all this time I have not lost any weight. Granted I probably have converted some fat to muscle but not enough for 2+ hours 3-4 days per week since Jan. 20th. Instead of focusing on sets I will focus on getting to the burn stage with the reps and then go onto another exercise. Thanks, Al
Great Al, let me know how you get on.