a loooooooongggggg way to go

[getintofit]

I am 31 female, and very overweight, though I have not always been. I am 5' 4" and 280lbs. I have recently started excercising (the last month) I was really getting into cardio (even worked up to running a quarter-mile ... that's a big thing for me) I fell down some stairs and now have two hurt ankles so the cardio isn't really working out anymore, I can't move at a pace to get the heart rate. I may try bikes though.

Since the injury, I have been doing weight training. I have gone everyday (not working out the same spots) I have increased the weights that I can lift. going from 80lbs to 100 on an ab machine, 200 to 220 on a leg machine (squatting) bench press from the bar to around 70lbs. Anyway, I like how I feel with the weightlifting, I am starting to see improvements in my body and can feel the new strength in my life.

I want to continue to lift and I want to build muscle. I guess as big as I can get without "assistance" I have altered my diet acutally eating more calories than I used to but better food. I noticed that I have lost a few pounds, feel stronger, and can fit into clothes a size smaller that I used to

Should I be concentrating on more reps, or should I be concentrating on lifting more weight in order to build mass? I do plan to find some cardio activities but again, since I have two hurt ankles, the majority of my excercise will have to be weights (even swimming agitates the ankles)

[J.Bo]

I think that's great what you're doing so far. I guess if I wouldn't worry so much about building mass at this point. If I were you I would just keep lifting so long as you're hitting all you major muscle groups once a wk doing at least 3 sets of 10 to 12 which is standard rule to go by. And if your completing a set of 12 fairly easily then at that point I would increase the weight. I'd just focus on that and staying consistent until you can get down to a weight your more happy at. You're not going to see those muscles until you get the excess amount of fat off 1st, no matter how much weight you lift, though you may appear a tad bulkier you won't see definition until then. My experience has been everytime I meet a goal or reach a point I pushed to be at the goals change and I just want to improve even more. So I think you'll find the same will hold true for you. At that point you can decide what you want and then fine tune your diets and work out as you go. Also one more thing you said that your diet had changed . That you were eating the same cal. but better food now, though that is a major improvement I advice you even though better for you a calorie is a calorie so if you are still consuming in excess it will make it difficult for you to lose. I'd suggest a drop in cal. of approx. 20 % or say 500 to start. That is not too extreme so as to shock your body but enough to get the weight lose process moving. Do not drop too much or much more too quickly and make sure you spread those cal. as equally as you can over 5 to 6 meals. Keep up the good work you won't be sorry...