Advice for the new girl

[ExSkinnyMinny]

Heyo

Help plz!

I just started back at the gym after a few years and I could use a little help.

I'm ok with the basic stuff, what machines to use, how much cardio...
I think I eat pretty well at home, however I do work in a restaurant and I find it hard not to snack while I'm there.

I'd like to add something to my workout and possibly something to control my appetite.

I have basically no knowledge of anything you can't buy at CVS, so, ima need a little help.

Please and thank you!

[DADAWG]

Originally Posted by ExSkinnyMinny

Heyo

Help plz!

I just started back at the gym after a few years and I could use a little help.

I'm ok with the basic stuff, what machines to use, how much cardio...
I think I eat pretty well at home, however I do work in a restaurant and I find it hard not to snack while I'm there.

I'd like to add something to my workout and possibly something to control my appetite.

I have basically no knowledge of anything you can't buy at CVS, so, ima need a little help.

Please and thank you!

i will let the ladies help you with your questions but welcome to ology .

[Miss Muscle]

Originally Posted by ExSkinnyMinny

Heyo

Help plz!

I just started back at the gym after a few years and I could use a little help.

I'm ok with the basic stuff, what machines to use, how much cardio...
I think I eat pretty well at home, however I do work in a restaurant and I find it hard not to snack while I'm there.

I'd like to add something to my workout and possibly something to control my appetite.

I have basically no knowledge of anything you can't buy at CVS, so, ima need a little help.

Please and thank you!

Welcome!

Wow.....where to start.....

let's start with your stats and goals. Give us your height, weight, bodyfat percentage,etc. Then let's figure out your goals. Do you want to gain muscle, lose fat, get strong, etc.

Post a sample of your diet, your lifting and your cardio.....when and how often you do these, etc.

After that we can go from there!

[ExSkinnyMinny]

Ok, let's see:

5'1 120lb. A trainer told me my bf was at 28% but when I tell people that, they say it doesn't sound very accurate.

I do cardio four times a week, 45 mins a day. I try to run for most of it.

I have some free weights I use at home, nothing big. I have to have daycare at the gym and I'm only allowed 2 hours, so I try to do the boring stuff at home like crunches, leg lifts, dry lands, lunges... And I try to do those 5 or 6 days a week.

I'd like to lose about 10 pounds, most of it in my thighs and butt, but I have a little extra in my tummy. And I'd like to tone my arms, I had a lot of gain there when I was preggo.

I do a few arm machines at the gym, I'm still not very strong, I can do about 30lb. 3 sets of 10. Legs are about the same. Leg press I can do about 75 without a problem. Lying hamstring curl only about 10 or 20, some days are better than others. And a bunch of other machines that look like contraptions on info-mercials.

The trainers at my gym are kind of intimidating. Some are giant meathead (no offense) guys or girls that just don't seem too interested in being specific with you. So, I wish I knew what machines to use to target exactly what results I want to see. Any advice would be much appreciated. And, appetite suppressant?? Fat burning?? Anyone??

[Musculo Fuerte]

Welcome! First off, I'll address the appetite suppressant. Hoodia is a very popular root that you can get at pretty much any health place. I know that we sell it at GNC, but honestly, use the internet, you'll find a much better deal I'm sure. Don't know of any sites off the top of my head, so you might have to google something like "discount Hoodia." Anyway, in terms of fat burners, go for something like Lipo-6. This fat burner helps to increase liposis (or fat burning) in those more stubborn areas (i.e. butt, thighs, stomach, etc.). But remember that you ultimately have to do all the work, fat burners just help to speed up the process assuming that you're doing your part.

Yes, I can understand why some trainers might seem a bit intimidating. If you're at a big gym, there should be many to choose from. Seriously, I mean, have you already gone through every single trainer yet and didn't like one? If so, then I would suggest looking elsewhere. With a bit of searching you're bound to find a trainer that you connect well with :-) In the meantime, if you're curious on how to use a machine, just ask someone, anyone who looks like they know what they're doing. Believe me, people could give less of a care in the world about you asking, when they get the chance to show off their knowledge on how to use the bloomin' thing!

I understand that you want to target fatloss more in the butt and thighs, but know that spot reduction (trying to lose fat in a particular area) is rather unrealistic. I'm not saying that you won't loose from there eventually, but it may take a bit of time. In the meantime, focus on doing about 60% weight training and 40% cardio. Yes, I said more weights than cardio. Muscle burns fat in the long run, where as cardio burns a little bit of fat in a session and can actually burn muscle if endured too long (>45 mins).
As far as diet goes, just focus on getting adequate protein in your diet (about 1-2 grams per body lb). For you, that's about 121-242 grams of protein a day. It can be done! Just look into a protein supplemet to help you acheive this. Optimum Nutrition whey protein is a personal favorite of mine. It tastes good, absorbs well, and is very convinient for shakes. Other than that, find a balance in complex carbs and healthy fats. when you want to lose fat, it is more effective to lower your carbs along with your caloric intake. What I personally do is carb-cycling, which consists of going about three days with low carb intake (<60 grams) and one day with a higher carb intake (between 120-180 grams). Protein intake always stays constant. This way, you are tricking your body's metabolism so that it doesn't get used to you eating a certain way and therefore stop letting you see results.

One more thing: Start reading a fitness magazine, going to a fitness website, reading books about weight training etc. Personally, this is what I have done for the past two years. I taught myself without the help of a trainer. I managed to build almost 35 lbs of muscle over that time span because I educated myself on training, nutrition, etc. Knowlege is power!!!!

[Miss Muscle]

Originally Posted by ExSkinnyMinny

Ok, let's see:

5'1 120lb. A trainer told me my bf was at 28% but when I tell people that, they say it doesn't sound very accurate.

I do cardio four times a week, 45 mins a day. I try to run for most of it.

I have some free weights I use at home, nothing big. I have to have daycare at the gym and I'm only allowed 2 hours, so I try to do the boring stuff at home like crunches, leg lifts, dry lands, lunges... And I try to do those 5 or 6 days a week.

I'd like to lose about 10 pounds, most of it in my thighs and butt, but I have a little extra in my tummy. And I'd like to tone my arms, I had a lot of gain there when I was preggo.

I do a few arm machines at the gym, I'm still not very strong, I can do about 30lb. 3 sets of 10. Legs are about the same. Leg press I can do about 75 without a problem. Lying hamstring curl only about 10 or 20, some days are better than others. And a bunch of other machines that look like contraptions on info-mercials.

The trainers at my gym are kind of intimidating. Some are giant meathead (no offense) guys or girls that just don't seem too interested in being specific with you. So, I wish I knew what machines to use to target exactly what results I want to see. Any advice would be much appreciated. And, appetite suppressant?? Fat burning?? Anyone??

Musculo has addressed some good points. Hey girl by the way!

Here's my take on things.

I really think you need to hire a personal trainer for a couple sessions. Don't let them intimidate you......you are paying them after all. Or find one that seems to be "gentle". Get him/her to put you on an all body hypertrophy program. I know you aren't interested in getting big muscles but don't worry.....your muscles won't get really big unless you eat a shitload.

The trainer can show you how to do proper techniques. I would do a 4 day program......back/bis....hamstrings/shoulders......quads......tris/chest. That's a sample. 45 minutes working out is all you really need each time to stay in shape. One thing you should definately get in the program....squats. Will definately help your butt and thighs!

The cardio looks alright also. And add in some stretching after your workout/cardio......just to prevent the muscles from becoming too tight. Stretching is greatly underated.

Diet is key when losing fat. You need to start eating clean. No to little processed foods. To lose fat I would recommend you eat between 1400-1600 cals per day....but make it clean. That is fairly low cals so you want to get the proper nutrients in. And eat at least 4 meals per day to keep your metabolism working.

As for appetite suppresant......Hoodia is one you can use like Musculo said. But I've just recently discovered cinnamon as an appetite suppresant and it works pretty damn good! I'm impressed. And it's yummy. And cheap!

Fat burners......don't even go there till you've attempted to lose fat properly through diet and training. You'll find you probably won't even need one in the end. They are sort of the lazy man's way out IMO.
Keep us updated on things and what you decide to do!

[Musculo Fuerte]

Well said Miss M. And cinnamon as an appetite suppresant eh? I'll have to try that one out

[evangeline]

Originally Posted by ExSkinnyMinny

Heyo

Help plz!

I just started back at the gym after a few years and I could use a little help.

I'm ok with the basic stuff, what machines to use, how much cardio...
I think I eat pretty well at home, however I do work in a restaurant and I find it hard not to snack while I'm there.

I'd like to add something to my workout and possibly something to control my appetite.

I have basically no knowledge of anything you can't buy at CVS, so, ima need a little help.

Please and thank you!

Hi ...I can see you're in good hands here.. just want to welcome you!

[mick-g]

I know some women use Phentermine, but it is a prescription. Don't get this confused with the Phentramine (Notice the spelling difference they sell this with the Hoodia as a diet pill, but it is not the same). It will lower your appetite and give you alittle energy. There are really no side effect to it either. They are the 37.5mg ones.

[ExSkinnyMinny]

Ok, hamstrings I got.
Shoulders, ok.
Quads? Might need some directions.

And squats... Just a reg old squat, or take a big heavy ball?

[Annonomous432]

green for hot muscle. really nice post.

[Miss Muscle]

Originally Posted by ExSkinnyMinny

Ok, hamstrings I got.
Shoulders, ok.
Quads? Might need some directions.

And squats... Just a reg old squat, or take a big heavy ball?

Squats will work quads. Also leg presses, leg extensions, step-ups and lunges. There are actually a ton more exercises for quads also.

And I suggest taking that big heavy old ball for squats. The tougher the better.

[thekhan]

Wellcome to board girl

My favorite supplements for lower appettive is Lida Daidahua(chinese Li-Da) just one 350 mg capsule,one a day with breakfast.

Keep your protein intake high; 1.5 grams per pound of bodyweight and lower your carb intake, 0.9 or 1.2 grams per pound of bodyweight.Eat lots of veggies with your protein meals for high absorbation and healty digest.Veggies keep you full too.

Use clean protein sources, especially high fat fish;sardines,bass,mackerel. They have high amounts of omega 3. They are a factor in fat loss as they, like weight training,upgrade insulin sensivity.Harping on a common and repetitions theme:the more muscle cells become sensitive to insulin, the less insulin released in response to any amounth of glucose in the blood.You know, less insulin=less potantial for fat storege.Leaner body.
Cinnamon?Last Mr.O use it like crazy with every meal.He knows something

Take 500-1000 mg of L-Carnitine before train for maximize fat burning.L-Carnitine support heart functions too.

...and listen ironangels like missmuscle,evangeline,musculo fuerte

all the best

[ExSkinnyMinny]

Thanks for the great advice! I'm still gonna pick all your brains though...

What's a few good things for back exercises?

[Musculo Fuerte]

For back, I highly recommend a variety of exercises in order to target the whole thing. Pulldowns, cable rows, bent over barbell rows, bent over dumbell rows, and T-bar rows are all great for tackling the main area of your back. But, don't neglet your lower back! Deadlifts and hyperextentions are great exercises to hit the commonly negleted erector muscle, a.k.a. your lower back Just be careful on deadlifts and bent over rows to keep your abs tight and to not let your back 'round.' And on pulldowns, a lot of people end up working their arms instead of their backs. Try to pretend that you are trying to crack a walnut with your back-that way, you will feel the contraction more and work your back more efficiently. It's the 'mind/muscle connection' thing.

[ExSkinnyMinny]

I've noticed that when I do my ab stuff, my lower back is not so nice. It aches more than my tummy does when I'm done. Do you think this is from not being strong enough yet or maybe something else? I've tried stretching, a pillow, nothing seems to help. Any suggestions?

[Miss Muscle]

Originally Posted by ExSkinnyMinny

I've noticed that when I do my ab stuff, my lower back is not so nice. It aches more than my tummy does when I'm done. Do you think this is from not being strong enough yet or maybe something else? I've tried stretching, a pillow, nothing seems to help. Any suggestions?

This sounds like bad form to me.

To strengthen lower back do dead lifts......good for you period.

But you have to be more careful with your form on ab movements. I'm not sure what you do for abs but I would do a Google search to get ab exercises and read word for word how to do them correctly.

[ExSkinnyMinny]

I do my abs at home on a physioball and a mat. The ball isn't so bad, but when I do my drylands on the mat, ouchie... And leg lifts aren't so nice either.

[DocJ]

Originally Posted by ExSkinnyMinny

I do my abs at home on a physioball and a mat. The ball isn't so bad, but when I do my drylands on the mat, ouchie... And leg lifts aren't so nice either.

Make sure you're curling your spine in a crunch fashion rather than flexing at the waist too much.

I've observed that women get great results from Lunges and Stiff Legged Deadlifts for their lower body, Flye movements and rowing movements for upper body.

[Miss Muscle]

Originally Posted by DocJ

Make sure you're curling your spine in a crunch fashion rather than flexing at the waist too much.

I've observed that women get great results from Lunges and Stiff Legged Deadlifts for their lower body, Flye movements and rowing movements for upper body.

The doc is right.....I should have specified stiff legged deadlifts. Oh how I hate thee.........

[DocJ]

Originally Posted by Miss Muscle

The doc is right.....I should have specified stiff legged deadlifts. Oh how I hate thee.........

I hate lunges even more...I started doing them in earnest again about a year ago and all the big tough guys at my gym were snickering at me as they think lunges are a "girls" exercise. They shut up about it once I dared them to do them with me one leg day...imagine several 250lbs+ guys collapsing on benches sucking serious wind and rubbing their quads in agony

[evangeline]

Originally Posted by DocJ

I hate lunges even more...I started doing them in earnest again about a year ago and all the big tough guys at my gym were snickering at me as they think lunges are a "girls" exercise. They shut up about it once I dared them to do them with me one leg day...imagine several 250lbs+ guys collapsing on benches sucking serious wind and rubbing their quads in agony

ooo... i'd love to see that (all those big-muscled guys silenced by a supposed 'wimpy' exercise)... yeah, very few guys do lunges... or even abductor or adductor exercises (and then wonder why their legs have no size or sweep).. kudos doc!

[ExSkinnyMinny]

Thanks for the stuff! One more thing, I've been trying to look at everything in the supermarket but what's the difference between grams of carbs and net carbs? Is that just a phony marketing thing?

[Musculo Fuerte]

Pretty much, unless you're an Atikins dieter. They measure net impact carbs as the carbs that actually make an impact on blood sugar. But, really, a carb is a carb - net or not.

[ExSkinnyMinny]

As far as diet goes, just focus on getting adequate protein in your diet (about 1-2 grams per body lb). For you, that's about 121-242 grams of protein a day. It can be done! Just look into a protein supplemet to help you acheive this. Optimum Nutrition whey protein is a personal favorite of mine. It tastes good, absorbs well, and is very convinient for shakes. Other than that, find a balance in complex carbs and healthy fats. when you want to lose fat, it is more effective to lower your carbs along with your caloric intake. What I personally do is carb-cycling, which consists of going about three days with low carb intake (<60 grams) and one day with a higher carb intake (between 120-180 grams). Protein intake always stays constant. This way, you are tricking your body's metabolism so that it doesn't get used to you eating a certain way and therefore stop letting you see results.

I've been following this all week. Not the easiest, but getting better.

I would do a 4 day program......back/bis....hamstrings/shoulders......quads......tris/chest. That's a sample. 45 minutes working out is all you really need each time to stay in shape. One thing you should definately get in the program....squats. Will definately help your butt and thighs!

And I've been doing this. I am feeling the difference today... ouchie...

Anyone have a protein powder that actually tastes good? Maybe chocolate ?