<p>Frank discusses his long experience with trying not to get fat by using free weights and a bicycle. Free weights are, without question, the geekiest form of exercise, having a versatility and flexibility unmatched by any alternative.</p>
<p>Here are some sample programs:</p>
<ul>
<li>Warm Up adapted from the <a href="https://en.wikipedia.org/wiki/5BX">Royal Canadian Air Force Exercises</a></li>
</ul>
<p>Sample Programs:</p>
<ul>
<li><p>Procedure: 3 sets × 8 reps, increasing to 10 reps, then add five pounds and start over with 8 reps.</p></li>
<li><p>Exercises (<sup>*</sup> = requires bench, <sup>**</sup>= bench desirable):</p>
<ul>
<li><p>Program One: Leg Raises,<sup>*</sup> Leg Curls,<sup>*</sup> Dumbbell Flies,<sup>**</sup> Barbell Curls, Triceps Pull-Overs, Forward and Reverse Wrist Twists (using pipe with rope to raise and lower weights)</p></li>
<li><p>Program Two: Dumbbell Lunge, Bench Press,<sup>*</sup> Bent-Over Rows, Dumbbell Kickbacks, Zottman Curls, Forward and Reverse Wrist Curls</p></li>
<li><p>Program Three: Half Squats, Bench Press, Concentration Curls, Dumbbell Kickbacks, Forward and Reverse Wrist Curls.</p></li>
</ul></li>
</ul>
<p>As stated in the podcast, Frank has not found many weight-training websites appealing. The websites tend to be for fanatic bodybuilders or for pitching products. This one, though, has a pretty good catalog of exercises: <a href="https://www.weight-training-exercises.com/">https://www.weight-training-exercises.com/</a>. Note that the same exercise may be known by several names, depending on the speaker.</p>
<h4 id="free-weights">Free Weights:</h4>
<p><img
src="https://pineviewfarm.net/weblog/wp-content/uploads/2017/08/weights.jpg" alt="Free Weights" /></p>
<h4 id="a-bicycle">A bicycle:</h4>
<p><img src="https://pineviewfarm.net/graphics/bike.jpg" alt="A bicycle" /></p>
