fat newbie ready to hit the gym -HEEELP!!

[fromfattowhat]

Hi, my name is Martha and I'm from Greece!

I've been on a diet (losing weight program) for a month now and I think that this is a good point for me to hit the gym as well..

My height is 5'4'' and currently my weight is at 171.6 lbs (in case i haven't got it right, that's 1.64m. and about 78k.)

What do you think it would be the best gym routine/program for me to help me lose weight? (I'm not into aerobics i must say -i'd prefer weightlifting/treadmills/stationary bikes etc instead)

How long will it approximately be until i have a satisfying figure?

Do I need a supplement of any kind or vitamins to help me cope with the gym (without ruining my diet)?

I also need to say that because of my office work routine (too many hours sitting on a chair) and my last years' couch potato habits, I have developped back pain -so are there any activities/exercises you think I should avoid in the beginning?

**Thenx a lot in advance and wish me luck!!**

[fromfattowhat]

Hi, my name is Martha and I'm from Greece!

I've been on a diet (losing weight program) for a month now and I think that this is a good point for me to hit the gym as well..

My height is 5'4'' and currently my weight is at 171.6 lbs (in case i haven't got it right, that's 1.64m. and about 78k.)

What do you think it would be the best gym routine/program for me to help me lose weight? (I'm not into aerobics i must say -i'd prefer weightlifting/treadmills/stationary bikes etc instead)

How long will it approximately be until i have a satisfying figure?

Do I need a supplement of any kind or vitamins to help me cope with the gym (without ruining my diet)?

I also need to say that because of my office work routine (too many hours sitting on a chair) and my last years' couch potato habits, I have developped back pain -so are there any activities/exercises you think I should avoid in the beginning?

**Thenx a lot in advance and wish me luck!!**

thenx for the views boyz and girlz but i could also use your advice..!! ;-P

[rdferguson]

1. Good routines often recommended in here are New Rules of Lifting (the original version or the "for women" version are both fine; there's also a new edition "for abs" that I haven't seen or heard much about). Another one that's quite handy is All Pro's Simple Beginner's Routine, which you'll find in the stickies of the Workout Programs section (general, not women's specific). You'll be happy to know you don't have to do any aerobics classes or any other classes for that matter (although it probably wouldn't HURT your progress if you did). Cardio isn't essential for fat loss, although it can be a useful assistance on top of whatever weight training you do (again, refer to the programs I already mentioned above). Doing 20-30min just using whichever cardio equipment you feel like will suffice for your cardio needs. Aim for a heart rate of about 110-150 BPM if doing continuous speed/intensity; have some higher HR bouts if doing intervals.

2. Depends on your own body-image, how realistic your perception is of yourself, your structure (and what you can do with your structure), what you have in your head as an ideal image, and various other factors. Given your height, and depending on what your structure is, along with what muscle mass, etc., you're probably looking at being somewhere between 58-68kg (ie losing 10-20kg). You should only be aiming to lose about 2kg/month (perhaps a little more at first), so you're looking at at least 3months, and up to 1 year. I hope that's not discouraging; please remember that this is a lifestyle change, and if you only train to get to an arbitrary weight, and then quit because you've achieved that goal, in 6 months time it will be as though you never started out in the first place.

3. A good multivitamin is usually a good idea. Protein supplements, amino acids and so forth aren't necessary, but can be useful.

4. So long as there's no actual damage to the spine, I wouldn't put any of the major exercises (squats, deadlifts, presses, pull ups, rows) out of the question so long as you can actually perform the exercises with decent form. You should dedicate some time to learning to use your core, align your back properly and lift weights in a safe, stable manner. This should actually make your back feel better (after the initial week of being sore all over).

[cynthia_waz]

1. Good routines often recommended in here are New Rules of Lifting (the original version or the "for women" version are both fine; there's also a new edition "for abs" that I haven't seen or heard much about). Another one that's quite handy is All Pro's Simple Beginner's Routine, which you'll find in the stickies of the Workout Programs section (general, not women's specific). You'll be happy to know you don't have to do any aerobics classes or any other classes for that matter (although it probably wouldn't HURT your progress if you did). Cardio isn't essential for fat loss, although it can be a useful assistance on top of whatever weight training you do (again, refer to the programs I already mentioned above). Doing 20-30min just using whichever cardio equipment you feel like will suffice for your cardio needs. Aim for a heart rate of about 110-150 BPM if doing continuous speed/intensity; have some higher HR bouts if doing intervals.

2. Depends on your own body-image, how realistic your perception is of yourself, your structure (and what you can do with your structure), what you have in your head as an ideal image, and various other factors. Given your height, and depending on what your structure is, along with what muscle mass, etc., you're probably looking at being somewhere between 58-68kg (ie losing 10-20kg). You should only be aiming to lose about 2kg/month (perhaps a little more at first), so you're looking at at least 3months, and up to 1 year. I hope that's not discouraging; please remember that this is a lifestyle change, and if you only train to get to an arbitrary weight, and then quit because you've achieved that goal, in 6 months time it will be as though you never started out in the first place.

3. A good multivitamin is usually a good idea. Protein supplements, amino acids and so forth aren't necessary, but can be useful.

4. So long as there's no actual damage to the spine, I wouldn't put any of the major exercises (squats, deadlifts, presses, pull ups, rows) out of the question so long as you can actually perform the exercises with decent form. You should dedicate some time to learning to use your core, align your back properly and lift weights in a safe, stable manner. This should actually make your back feel better (after the initial week of being sore all over).

This ^^^

don't give yourself a time limit if you are just starting out. that is way too much pressure and can be discouraging, possibly making you want to give up.
what i like to suggest is setting small goals - WITHOUT a time frame. maybe for every 5-6kg you lose, do something really nice for yourself. download some new music for your workouts, go for a pedicure. when you reach halfway to your final goal go for something bigger, like a massage. and repeat until you reach your final goal.
i have honestly found that rewarding myself with new music for each goal i reach is the most motivating because it works two-fold. i get excited to get new music, and then once i actually have it, it actually pushes me a little harder during my workout.
good luck!

[DickSun]

I also need to say that because of my office work routine (too many hours sitting on a chair) and my last years' couch potato habits, I have developped back pain -so are there any activities/exercises you think I should avoid in the beginning?

**Thenx a lot in advance and wish me luck!!**

I have dealt with "chronic" back pain for the last 7-8 years. I really got dedicated into lifting weights and training hard again about 5 months ago now. As I have developed more muscle, especially in my legs, and back to a little less degree, my back pain has almost completely subsided. I still have a day here or there where I'm hurtin again and need to focus on my posture and such, but aside from just regular post work out soreness, that happens very irregularly.

Just remember to focus on trying to have as close to perfect form as possible. Don't worry if you're only lifting a very small amount of weight compared to everyone around you. As long as you're doing right, that's what you should take pride in, not being able to "throw" a lot of weight around improperly.