Beginner weight training

[sonogirl]

Hey all,
I have just joined bb.com and need some training advise.

Hx-I am 53 years old and I joined a gym in Aug.2009 and totally changed my diet to limited amounts 100% whole wheat, low carbs-lean protein(chicken breast), steamed veggies, no sugar, very low fat(1200 cal a day). I have lost 47 lbs., lowered cholesterol and BP to normal-off all meds! Yea!! I am 5'4" and started at 204 lbs and today weigh 156. I have been doing cardio(treadmill and spin) 3 days a wk and a "body Works" class (1 hour total body low weight class) 2 days a week. I am ready to go to the next level and want to build more muscle. I have been so amazed at the muscles that I can feel now and want more. I am highly motivated to increase muscle mass and be leaner.

O.K. the reason for my post is that I do not know where to start. I work best when I know the rules! I am intimidated by the machines at the gym since I do not know the proper use of them or what weight to start with, what body part to work and when, etc. I see some very fit women at the gym and they are always in the free weight area, so I am not sure if the machines are the best way to go. Can anyone advise?
Thanks,
Dawn

[nunu713]

3 suggestions:

1) If you're not sure how to use the machines at the gym, take one personal training session. They'll show you the proper way to use the machines, and good form. There's no shame in asking!

2) Pick up a book called "The New Rules of Lifting for Women". Some great beginner advise in there, and some good workouts too.

3) 1200 calories is not enough to build muscle. In fact, I would say that 1200 calories is too low for almost anyone. So if you want to go the muscle building route, make sure that you're giving your body the fuel to build the muscle. Otherwise, you'll be spinning your wheels for a long time.

[fbodychick]

^^^^ I agree and you really need to eat!^^^^ I eat about 2200 calories a day so that I can support my workout routine. Otherwise I have NO energy!

[crimsonfox]

The first 2 suggestions by nunu are great!

Regarding your calorie intake, the older you get, the less you need. If you feel energetic and you can increase the weight you are lifting, your calorie intake is fine.

[ives]

Hey all,
I have just joined bb.com and need some training advise.

Hx-I am 53 years old and I joined a gym in Aug.2009 and totally changed my diet to limited amounts 100% whole wheat, low carbs-lean protein(chicken breast), steamed veggies, no sugar, very low fat(1200 cal a day). I have lost 47 lbs., lowered cholesterol and BP to normal-off all meds! Yea!! I am 5'4" and started at 204 lbs and today weigh 156. I have been doing cardio(treadmill and spin) 3 days a wk and a "body Works" class (1 hour total body low weight class) 2 days a week. I am ready to go to the next level and want to build more muscle. I have been so amazed at the muscles that I can feel now and want more. I am highly motivated to increase muscle mass and be leaner.

O.K. the reason for my post is that I do not know where to start. I work best when I know the rules! I am intimidated by the machines at the gym since I do not know the proper use of them or what weight to start with, what body part to work and when, etc. I see some very fit women at the gym and they are always in the free weight area, so I am not sure if the machines are the best way to go. Can anyone advise?
Thanks,
Dawn

Muscles aren't built from thin air... 1200 calories is less than your body needs to maintain itself as-is in a SEDENTARY state (meaning, your body would burn up more than 1200 calories per day just keeping your organs working and running the ongoing process of cell breakdown and renewal). There's absolutely ZERO chance of gaining muscle on that little food, especially with major cardio overload like you've described.