New to bodybuilding

[MsGoal]

Hi my name is Meme. I have 3 girls 21, 2 and 1 month. Before my last 2 girls I weighted 119, and now I am 250!!! I am just sick over it, but I know that I will get it off. I am done with having babies, I guest that I kept having babies so that some one would take care of me, but at 42 I am starting to look at life different and doing things to take care of me not just other people. Anyway we did not have the money to really have me join the gym but I begged and now have been going for a couple of weeks. I have been using the treadmill, crosstrainer, and the weights, but I really do not know what I am doing.

Well I need help and I was hoping that there would be someone that could be a friend and help me. I work-out at 5:00am-6:15am Mon-Fri without fail!!!!!! I am drinking 17 glasses of water and eating right. Well Meme how did you get this way??????? ha ha ha

I hope to met some of you real soon.

[decider111]

Meme:

Congratulations. Making the decision to take charge of your life and acting on it is a big part of the battle. The rest is dedication and hard work, but it is worth it.

I recommend several things for a beginner. First, do cardio. At least 20 minutes, 3x per week. More if the schedule permits. If necessary, start by walking and building up as your capacity increases. It is the most likely exercise to help you lose the fat initially and cardio helps build aerobic capacity.

Second, introduce a light weight lifting circuit 2-3 times per week. The circuit can be full-body and, in the beginning, can be only or mostly machines. Most gyms offer new members an introductory session or two with a trainer. If not, try to get the floor trainer to help yu with machines you are not familiar with.

Third, adopt, if you have not already, a clean diet that emphasizes low-fat sources of protein (chicken, fish, etc.), complex carbs, and veggies. Shift toward 5-7 small meals and away from jus 2-3 big meals. Dump the evil foods such as fast food, soda, processed sugars, and fried potatoes. (One big mac with fris and a large soda can provide a day's worth of calories and fat in just one meal for a woman.)

Fourth, read a lot on this board and other good health sites. There is much detail to be found on diet, exercizes, and other help. Also, the boards can provide much encourage. I suggest starting with the articles and then searching the threads. This is a lot to read, but it provides a wealth of information.

Finally, keep a log or journal. You should notice progress in many different forms - weight loss, change in body measurements, increased energy, etc. (For many people, weight loss in the beginning is the easiest!) The log will allow you to take ownership of that progress and use it to motivate yourself. (Also, keep us advised of your progress, the postive feedback can be quite energizing.)

Good luck.

[MsGoal]

Yes I have been getting on the treadmill 5 days a week and doing arms Mon Wed and Fri's and Tues and Thus doing legs. I am drinking 17 glasses of water a day and eating only salads protein, and no junk gets into my body!! I am also getting 8 or more hours of sleep a day that really helps. Thank you for the help and I will keep you posted. Meme

[decider111]

Originally posted by MsGoal
Yes I have been getting on the treadmill 5 days a week and doing arms Mon Wed and Fri's and Tues and Thus doing legs. I am drinking 17 glasses of water a day and eating only salads protein, and no junk gets into my body!! I am also getting 8 or more hours of sleep a day that really helps. Thank you for the help and I will keep you posted. Meme

I would recommend cutting back on the lifting and focusing more on a full body work-out. For example, doing just arms 3 x per week is probably way too much. You also want to incorporate your back, chest, and shoulders. Arms will come along. (Also, with young kids, a strong back is crucial!) Moreover, 5 x week lifting is probably more than necessary in the beginning. Focus instead on a full body work-out 3 times per week, one that incorporates all the major muscles groups!

Most beginners make the mistake of lifting too much when they start. It is counter-intuitive, but progress is usually quicker with less frequency. Moreover, beginners are particularly prone to burn-out. If you feel that is happening, change what you are doing (different exercizes, vary the order, change when you go (if possible)) to minimize burn-out.

In terms of diet, you should consider more than just salads and protein. Complex carbs can be invaluable. Most lifters swear by oatmeal for example.

The sleep is real important. However, as a parent, I was not going to advise a mother with three kids (including a newborn) on the trying to get enough sleep!