View Full Version : New at this?!
07-31-2002, 11:06 AM
I am new at the whole body building thing, and was wondering what kind of supplements a women should take? I am now starting with Soy protien shakes and a multi mineral.vitamin.... I work out 4-5 days a week. Cardio 35 min. and alternate upper and lower body, when lifting weights/ machines at the gym.
I would like to have muscle definition but not bulk up completly. Any good advice out there? Let me know....
I am also looking at maybe taking the spinning classes at the gym, any success stories with that?
07-31-2002, 10:13 PM
If you're new at this, give your body at least 6 months before you start taking supplements. That way, you will be in a better position to evaluate what, if any supplements you need. Supplements can be an expensive waste of money if not used properly. The multi-vitamin and protein shakes are fine for now.
You might find you are doing just fine without the need for supplementation.
What is your body type, lean, average, overweight. If you are already doing cardio, you probably don't need the spin classes, unless you want to drop more fat. But be careful, because after all, it's muscle that gives shape and definition and you don't want to eat that away by doing excessive amounts of cardio related exercise.
08-01-2002, 06:11 AM
I am pretty skinny, I am 5'7" and about 115 lbs. I just want to be in shape, that is why i do the cardio. I don't want to get overweight at all. I really just want more muscle definition, so i don't look so wimpy...
I really want to stay aways from supplements too, so i will take your advice on waiting about 6 months before anything... Thanks...
08-01-2002, 04:16 PM
At 115 and 5'7 you want to go real easy on the cardio otherwise you will find it difficult to add muscle and therefore tone.
At your height, a healthy weight for you should be around 125-130 pounds.
Just do low intensity cardio, no more than 3 times per week, say 3o minute sessions, so that it doesn't inhibit your ability to add muscle. It sounds like you have a fast metabolism, so as long as you're eating clean you don't have to worry about getting fat, but you will need to put some weight on in order to be able to build a bit of muscle.
08-03-2002, 12:55 AM
You definitely want to focus more on resitance training. It burns calories and builds muscle. You're a woman so you're not going to build a lot of muscle, and at 115 lbs you're probably very ectomorphic as it is. I'd suggest working out 3 times a week with weights for about 40 minutes and focusing on free weights rather than machines. Building more muscle will actually help you burn fat, and muscle takes up less space than fat so you will probably wear the same size clothes at a higher bodyweight. As far as cardio, I'm going to have to disagree about the low intensity thing. High intensity cardio sessions lasting no more than 20 minutes can actually help you build muscle and will definitely raise your metabolism so you can burn bodyfat. I'd suggest you only do them 3 times a week for now. If you want to do medium intensity cardio sessions, go for about 40 minutes tops and again don't do cardio more than 3 times a week. As far as supplements, stick with protein and vitamins, wait until you're more advanced before you try other stuff. You might want to try a mixture of 50% whey and 50% soy for your post-workout drink. Also, make sure you get adequate carbohydrates before and after your weight-training workouts. With all your other meals, include good fats and vegtables. A balanced diet consisting of protein, healthy complex carbs, good fats, and vegtables will do more for your body than any supplement can.