View Full Version : a female body builder needs help!!
08-19-2002, 07:16 PM
I really need help.Im a newbie to the gym. So help me what are some good workout plans? and supplements and etc...? please help me guys
08-19-2002, 07:27 PM
you need to hit the gym hardcore. go to a specialist and have them make up a diet for you, eat clean and work you ass off on the treadmill
BiG RED HH
08-19-2002, 07:33 PM
She should be able to help you more then we can
08-19-2002, 08:07 PM
Originally posted by BiG RED HH
She should be able to help you more then we can
bump, try the female section of the board ..none of use here have ever been women(except maybe BR) so we dont know :D
08-19-2002, 08:09 PM
when u get a plan just make sure u stick with it!
08-20-2002, 12:22 PM
In all seriousness newbie lifter, if you post a better/closer pic and mayeb give us some stats we may be better able to help you...also try the womens boards
The GREAT One
08-20-2002, 01:50 PM
Do LOTS of cardio. LOTS.
08-22-2002, 08:17 AM
All I can say is major cardio-lose a lot of fat before u begin adding muscle. You might want to add in some push ups and sit ups with the cardio.
08-22-2002, 06:15 PM
Hi Newbie. Glad to hear that you are starting a program to improve your health and lifestyle. Your journey will not be easy but you will make it if you stay focused and train hard and consistently.
If you train at a gym, inquire about personal training. They will help you a great deal, especially if you don't know your way around the gym. Maybe purchase a small package of sessions. If you can afford it, you may also want to work with a nutritionist. They look at your entire lifestyle and design a diet specifically for you. These are two great investments in your health and may also motivate you more.
Another thing you can do is to do some research at a book store. There are many books that cover weight training as well as nutrition and cookbooks for low fat meals. Also, some websites offer free diet plans. You just have to answer some questions so they can create a program for you. Doesn't hurt to try.
Most importantly, do this for yourself. If won't be easy. Set realistic goals like if you start your cardio at only 15 minutes, set a goal to reach 30 minutes within 2 weeks. Aim a losing 2 lbs. a week, aim at eliminating a junk food every 2-3 days from your diet, etc. Also, log your meals and training in a notebook so each night you can review your progress and make small changes the next day. You can do it. Enjoy your journey to a better, healthy, active lifestyle.
08-27-2002, 07:05 PM
thanks strongfox i greatly appreciate it
08-27-2002, 07:30 PM
Originally posted by Newbielifter
thanks strongfox i greatly appreciate it
Hey Newbie, anytime. I think some people forget that we all had to start from somewhere and A LOT of us were not gifted with the best genetics. Do the best you can, take your time, be very patient and you will start to see results. Remember, this is a lifetime goal, not a quick fix. Train smart, eat smart and you will stick with it. If it's in your heart to get into shape and live a healthier life, you will do it.
Let me know how you are progressing every now and then.
08-28-2002, 12:57 PM
My best advise would be to start with a good personal trainer. If that is not an option, one of the best books I've found for female beginners is called "Sculpturing Her Body Perfect" by Brad Schoenfeld.
There are also many many posts on here that go back a long ways which contain all kinds of great advise.
08-28-2002, 02:21 PM
I agree with everything Strongfox said and let me emphasize a couple of things. First, one of the real advantages about being "new" is that the progress is really dramatic and encouraging in the beginning. For people turning to or returning to working out after a long lay off, the gains come quickly - rapid weight loss and adding of muscle, strength, and energy. Use this as encouragement.
Second, definitely keep a journal. It helps chart progress and progress builds confidence.
Third, drink lots of water. Water not only is crucial for maintenance of good health while working out, but it helps suppress appetite. I recommend trying 10 glasses a day. (Expect to visit bathroom a fair bit in beginning.)
Fourth, do not try to adopt too sudden a set of changes. If the change in lifestyle is to dramatic or the expectations too unrealistic, you may give up in frustration. Mark off realistic week by week goals. For example, this week I will lose 1.5 pounds or add two minutes on the treadmill. It is fine if you exceed youir goals.
Finally, try to develop a workout buddy. Find somebody who is close to you level so you can progress together. Companionship and support are invaluable.
p.s. do not get discouraged by responses on the board. Some folk go for the cheap shot unnecessarily. You will soon figure out which members to rely on. Good luck.
09-03-2002, 09:30 PM
Congratulations on your decision to get fit. Ignore the jerks who made ignorant comments. It will be easier for you to make fitness improvements than for them to make personality improvements :)
A bit of my background: I'm 38 and my weight has yo-yo'd all over the place. Around 10 years ago, I was seriously into running, but let that slip and gained a LOT of weight. In the spring of last year, I got sick and tired of it and decided once and for all to lose the weight for good. I started out by doing Weight Watchers where I've had success in the past. Gradually added whatever exercise I could manage in my heavy condition. Initially, it was walking and water aerobics. As I started to shed the pounds, I kept challenging myself to do a little more - one of my motives was to be able to run & race again. I was doing great over the summer (biking, hiking, jogging) and wanted to keep things up over the winter months, so we joined a gym in the fall. Just intending to use the cardio equipment, maybe an aerobics class, I ended up giving weights a try. Found an awesome trainer (outside of my gym) and totally felt I had found the right combination of food and exercise that I could continue with for life.
Bottom line: Lost 75 lbs, am at around 16-17% body fat and am currently training for a marathon in October! Check out my b/4 and after pics to see what a difference a year made http://www.picturetrail.com/gallery/view?p=999&gid=903628&uid=589544
So make the commitment, don't look for any magic bullets (supplements, diet pills, crazy fad diets, etc.). Be patient and consistent. Work in changes gradually and keep challenging yourself. Set mini-goals along the way to yourself motivated. Don't go by the scale alone - there may be weeks when you don't lose any weight. But if you stick with it, you will eventually see results.
09-07-2002, 09:01 PM
OK First, find cardio exercises that you can do and will stick to. Try working up to 20 min. a day on these 3x a week then go for more. Second, clean up the diet. For fat loss I'd say think 1 fat (or zero), 2 carb, 3 proteins priority. But make sure you are still eating balanced each day. Carbs and fat are used for energy in that order. Any left over end up where you don't want it sitting there as fat. Protein are "building blocks" for muscles. So, what you wanna do is eat the carbs and proteins and since the body DOES need fat but keep that minimal. Also, once you are able, start introducing the weights with a basic program along with your cardio on opposite days. This way it keep your LEAN tissue up but making your metabolism work harder/faster thus burning more calories than normal. Eventually your body will see this as the norm and become more efficient at keeping your body fat lower. You will find you are a little more hungry but that's ok because the body is working harder and needs more wood for the fire! Also, an occaisional "cheat day" is good to deal with cravings and as said above your body DOES need some fat for organs padding and protection. A little bit of temporary insanity is a healthy thing too I've found. :-)) Otherwise you can't stick to being so stringant. Just don't let the cheat day become a week, month, so on.
THROW AWAY THE SCALE!!! Judge progress on a) how you feel training physically, emotionally/mentally
b) How your clothes fit
and finally later on... c)mirror
Because.... a scale doesn't know whether it's weighing new muscle or fat and muscle does weigh more than fat so you very well may lose say 5 lbs. of fat and gain a couple pounds back on the scale but now those gained may very well be lean muscle replacing the old fat.
Hope this helps and I didn't repeat a lot that was already said.
09-08-2002, 10:27 AM
Hey Newbie. How are you? Have you started planning out your workouts and nutrition? Hope you haven't given up before getting started. Please don't get discouraged....YOU CAN DO IT. Let us know what your plan is and if you've already started your program. Keep us posted.
09-28-2002, 07:04 AM
I would strongly suggest the book "Body for Life", it covers all the basics and is essential for newcomers