Beginner

[MISS ZEE]

HEIGHT 5'2"
WEIGHT 188LBS (SOILD) MAINTAINED FOR 5 YEARS NOW
AGE 27
BUST 38DD
WAIST SIZE 13

I AM A SOILD BUILT FEMALE...WHO LOSES INCHES AND NOT POUNDS. I CURRENTLY HAVE NO WORKOUT PROGRAM....BUT I HAVE ACCESS TO THE GYM AND FITNESS ROOM. MY OVERALL GOAL IS TO COMPETE IN MY FIRST COMPETION BY THE AGE OF THIRTY.

I WOULD LIKE TO KNOW HOW I SHOULD GET STARTED....AT THIS POINT A PERSONAL TRAINING IS NOT AN OPTION.

PLEASE SEND ME ANY AND ALL ADVISE...I COULD REALLY USE SOME TYPE OF WORKOUT PLAN STRUCTURE.

THANK YOU TO ALL THAT REPLY...AND MAY GOD BLESS YOU.

[TrishB]

What are your goals? 188lbs on a 5'2" frame sounds like you need to lose some weight first.

What is your diet like now? Just give an example of a day for us.

It is not necessary to have a personal trainer. You just need to make sure when you do lift weights, that you use proper form. There are plenty of sites on BB.com that you can search thru for exercises.

Once you figure out your goals, we can help with your diet...we can figure out a program for you to get started on with bodybuilding.

Trish

[MsFit]

Originally posted by MISS ZEE


I WOULD LIKE TO KNOW HOW I SHOULD GET STARTED....AT THIS POINT A PERSONAL TRAINING IS NOT AN OPTION.

PLEASE SEND ME ANY AND ALL ADVISE...I COULD REALLY USE SOME TYPE OF WORKOUT PLAN STRUCTURE.


Beginning bodybuilding, especially for a contest is not cut and dry and can't be done in just one e-mail. There are many variations to cover, but not all at once. We need to know your current stats (weight and bodyfat percentage) From there you will need to provide you current nutrition; what you eat, in what amounts and time. Also, any cardio or resistance training.....Establish goals and set deadlines.

We don't mind helping, we just need more information to better guide you.
MsFit

[little lats]

waist size 13... Am I missing something... Is that pant size? Or is there another female code that I don't know about.

[MsFit]

From reading her stats, it's safe to assume it's her pant size. Most women prefer not to measure their wasit. :D
MsFit

[little lats]

Thank you. I have purchased a lot of clothes for the wife and never saw a waist size... Thought I was out of the loop.

[MsFit]

I don't think women would buy pant's if they were gagued in inches as men's pants are. :D We rather boast the numbers; 4, 6, 8....... LOL It's harder to say 32, 33, and 34 and be excited. LOL :D
MsFit

[TrishB]

Originally posted by MsFit
I don't think women would buy pant's if they were gagued in inches as men's pants are. :D We rather boast the numbers; 4, 6, 8....... LOL It's harder to say 32, 33, and 34 and be excited. LOL :D
MsFit

So True!!

[Mystical]

Well...first things first...you def. need to lean down: maybe 120-130??? Get yourself to an ideal weight. Start checking into fat burners to help you if and when you start to plateau. Green tea :30min. for cardio does wonders for me, Chromium Picolinate, etc oh and Cardio...cardio...and more cardio..not to mention...just forget about eating out for a while, avoid lots of salt and start looking into lean chicken, tuna's, salmon, green beans, oatmeals, turkey, protein shakes that are not too high in carbs/sugars for you girly. WATER WATER WATER!!! You need to be drinking close to a gallon a day.

Second thing...start reading girly. Pick up books, read what strength training/bodybuilding is all about. Your body will probably NOT work like everyone else's...that is why Pull ups could work for me, but not for another: Lat pull down can work for another. You have to see what works for YOU!!! Experiement.

Third thing: Don't quit. This is a DAILY thing. You will be CHANGING YOUR LIFESTYLE. When you feel like quitting...go to the gym and lay it in even harder...Bodybuilding is not for the weakminded, or for those that give up easily. Realize that you are climbing a mountain...

I hope this helps. GOOD LUCK mija!!!

[jmccarthey]

Since you are just starting out, I'd look for a full body routine, and do it three times a week. On your non-lifting days do 30 minutes of cardio (treadmill, bike, elliptical, whatever you can do for 30 minutes.) Right now you must keep it simple, and get your body used to the training routine. You should work your legs first since they are the biggest muscle group. Then alternate with your back and chest since they are another major muscle group. Finally, finish up with your arms (you won't have to kill them, since they will already have been worked with your back and chest.)
For Example:
Leg Press
Leg Curl
Calf Raises
Military Press
Lat Pull Downs
Bench Press
Rows
Incline Bench Press
Hyperextensions
Cable Crossovers
Bicep Curls
Tricep Pushdowns

This workout will have you working in a 'push-pull' method, so that after you do a pushing exercise, you can allow those muscles to rest, and do a pulling exercise. This allows you to workout your entire body, without exhausting too quickly.

Your meal plan should be basic, and not too shocking to your system. You don't want to be too strict, because that will become frustrating. You should aim for about 40% protein, 40% carbs, and 20% fat in your meal plan. Keep in mind, everybody's body is different, and one thing may work for you, and not for another.

GOOD LUCK!!!