Sets, Reps, Strength Routines

I know I've been silent for a while. My weight got up to 235, and has now dropped to 229.4, but I don't trust my scale. I just had my lady time, so maybe it's the result of water retention. I've taken to only weighing myself when myfitnesspal reminds me to do so, and I've got a 30 day streak of logging in going again. I stopped logging and stopped exercising for a while. I really like the yoga, and it threw me off when my gym's yoga studio was shut for about a month for repairs and upgrades after an electrical fire.

My Dyad 8's were hurting my feet like no tomorrow at work so I got new cross training shoes that I'm going to use for the gym, but on a whim I decided to throw my high arch inserts into the Dyad's and low and behold, they are much better now. I'm still wearing them for work, but I'm not running yet, so I guess that's okay.

Enjoy some research below. 

http://blog.myfitnesspal.com/a-15-minute-core-routine-you-havent-tried/
Intense yoga ab routine. I think I need to work on being able to do a regular sit-up first.

http://www.livestrong.com/article/497288-the-beginners-guide-to-gaining-muscle/
Beginner strength training routine.

http://blog.myfitnesspal.com/the-30-day-walking-challenge/
There is a super easy strength workout at the end of the article.

http://www.livestrong.com/article/446268-how-many-reps-per-exercise-machine-should-i-do/
For endurance training do 12-20 reps, for hypertrophy training do 8-12 reps, and for strength training do 4-6 reps. When you are first starting out only do one set of reps per machine, and if you are maxing out before you hit the minimum reps decrease your weight. If you can do more than the suggested reps, increase your weight.

https://www.nerdfitness.com/blog/2009/04/20/the-correct-number-of-reps-per-set-in-the-gym/
This article suggests similar rep standards, with different rest periods depending on your goal. If you are lifting for endurance, the rest periods should be short, 30-60 seconds. If you are lifting for hypertrophy, the rest period should be between 30-90 seconds, probably around 60. For strength, the rest period should be between 2-3 minutes with much lower weights. You need perfect form and probably a spotter to be safe.
http://www.dummies.com/how-to/content/weight-training-how-many-reps-and-sets-to-do.html
This article suggests that one set of 10-12 reps is sufficient for most everyday strength goals.
http://www.dummies.com/how-to/content/creating-a-weekly-weight-training-workout.html
Each muscle group needs a day of rest between workouts. For example, you can alternate working your pushing and pulling muscles, or lower body and upper body muscles, but you don't want to work the same muscle groups two days in a row. Ab workouts can be inserted as there is time.

Okay, so a little cardio snuck in. It always does.

http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html
This is about the pros and cons of cardio workouts and how much cardio and exercise you need to lose weight.