View Full Version : Newbie female - Suggestions appreciated
08-29-2002, 09:40 AM
Hi everyone! I love this site, there is so much information here. Reading the other posts has inspired me to get a grip with my body. I have been a stay at home wife for the last 3 years, and I have become very, very lazy. I put on about 20 lbs for an all time high of 145. I lost 7 and now I'm 138 with 33% bf (Picture attached). My goal is to get back to 125. I'm 5 foot 5, so I think that is a good weight for me. I am currently aiming for a 40-40-20 diet, but I'm confused as to how many calories I should eat. I've read so many different theories. Once I get my diet under control, I would like to begin with weights. I am very motivated, but I don't want to move too fast as I will get burnt out and quit like I have so many times before. So I would really appreciate any suggestions as to what I can do to start getting healthy without going too overboard.
08-29-2002, 10:17 AM
Just a suggestion.
Don't wait, go ahead and move forward with both.
Move forward slowly.
This will let them both become part of your lifestyle instead of "damn I got the diet thing going, now I gotta start the weights".
If you work on them simultaneously, they will compliment each other. As you add lean mass, you burn more calories. This allows you to slowly trim the BF without an extreme restriction in calories (which is not good anyway).
Soon you'll be in full swing with both and, as long as you don't overdo them, they will become second nature.
It's not easy, but is easier than having to start 2 things at different times. Too many times people, ladies especially, lose too much muscle when they try to drop BF due to inadequate protein and no resistance training to stimulate muscle conservation and growth.
You look fine, you now need to work towards how YOU want to look.
Resistance training, adding lean muscle, will help you get there faster.
08-29-2002, 12:51 PM
I agree -- do both. When I first started working out, I have to admit -- I hated it. :) I felt uncomfortable because I didn't know what I was doing. I had a hard time curling 10 lb. dumbbells. I just didn't want to be there. Anyway, it took a few months for me to start liking it & by 6 months I was addicted. I've been lifting about 7 years now & my bodyfat has dropped 12%. I'm 5'4" and weight 120. When I started working out I weighed about 116. However, my pant size went down to a size 2 even though I weighed 4 lbs more after putting on some muscle. I look much more toned.
I think you're real pretty & you will love the results if you eat well, lift & do cardiovascular exercise. :)
As far as calories -- I shoot for 1,500 - 1,700 calories a day. I lift 3 - 4 days a week & do cardio 5 times a week.
08-30-2002, 08:13 AM
Thank you both for your nice comments and taking the time to reply to my post. I will do both. That makes a lot of sense, now that you've pointed it out. I ran in place for 20mins this morning before breakfast and plan on doing that at least 4/5 days a week. I didn't realize how out of shape I've become.
At home, I have an Abworks trainer and a pair of dumbells (10lbs each). Should I use the Abworks everyother day and work on my arms on the days in between? Any suggestions as to how many sets/reps I should do as a beginner?
The change in my diet, increase in protein, has been giving me headaches and constipation. I am drinking water and eating fiber, so I hope they go away soon.
Hibiscus, if I ever get to a size 2 that would be wonderful. You must be very fit! Well, I guess I should get off my butt and go do something!
08-30-2002, 11:03 AM
Being a big guy it's hard for me to suggest a workout routine for a woman without meeting and working directly with her.
However, EOD for the abs with ONE hard day per week, do basic calesthenic exercises to start. Go and get a copy of "Muscle & Fitness for Her" and look through the bookstore for stuff that is female specific and geared towards and NEWBIE.
That said, you should investigate a gym membership and get at least a couple of workouts with a trainer. When looking for a gym, find one that offers a couple of free training sessions and then ask for referrals. A BAD trainer is worse than no trainer at all. If you like what you hear, give it a shot.
Remember that the FIRST 60-90 DAYS you should not really be 'lifting" but should really be learning the exercises, proper form, and be 'preparing your body to lift'.
Take it slow, don't burn out, stick with it, and you'll have to beat them off with a stick Baby!!! :D
09-01-2002, 01:13 AM
Can do - will do! Thanks!
09-04-2002, 08:05 PM
I don't think you look out of shape
09-04-2002, 09:18 PM
One more thing. I find when I workout I eat much better. I keep my own journals and I notice my most frequent slips are when I didn't workout that day. For some reason working out helps me eat better all day long. I recently started my whole plan too, and keeping a journal helps me stay on track.
09-08-2002, 06:17 AM
Cardio, clean diet, weights.....I can see you getting toner already. Strong mind, Strong body.
You look good now, can't wait to see the "after" picture comming soon. You can do it!!
09-08-2002, 04:44 PM
Gemini...it does not look like you will have too much problem getting to the body you want.
Set small weekly goals for yourself and take it a little bit at a time.
Definetely start both diet and cardio/ weights together.
And keeping a journal as Classy said is a great idea. Do it for your diet and workouts.
In time, you will become obsessed with working out like the rest of us.
Best of luck!