Beginner workout
I need to know what the reccommended beginner workout is for me.
I am 5 ft 6, 117 lbs. goal is to lose the layer of fat around and the posterior side of hips and at the same time build noticeable muscle in legs, gluts, and arms.
What exercises should I do and specifically for how many sets/reps.
(10 pounds is heavy to me lol)
Should I be doing cardio???
Thanks
Training question
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Fitnessbabe
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Hey Stacey, it really sounds like you have quite a healthy body already but who am i to say and everyone is different so to lose the flab around your stomach and hips you should get your nutrition up to par by eating lots of lean protein such as chicken, turkey, salmon, tuna in brine, whey protein and egg whites, Carbs such as whole wheat pasta, rice and breads and good fats such as natural peanut butter, nuts, flax and fish oils.You should also be doing cardio 3-4 times a week maybe go to the gym or run for 30-60 minutes a day. Also try walking a dog (if you have one) or sports with a friend as long as you are moving your body you should lose weight.
To build muscle you need a set of dumbells as the weight machines at the gym only really work for beginners. For weight workouts you could go here http://shapefit.com/ and as well as having lots of strength (weight) exercises it has different kinds of things for cardio too.
Well I hope that helps and if you have any questions dont hesitate to ask.
To build muscle you need a set of dumbells as the weight machines at the gym only really work for beginners. For weight workouts you could go here http://shapefit.com/ and as well as having lots of strength (weight) exercises it has different kinds of things for cardio too.
Well I hope that helps and if you have any questions dont hesitate to ask.
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staceysweet
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Thank you
I have been trying to clean up diet........ main problem is I dont eat often enough....
Should i lift heavier weight?
Should i lift heavier weight?
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bodybuilder
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Re: Thank you
histaceysweet wrote:I have been trying to clean up diet........ main problem is I dont eat often enough....
Should i lift heavier weight?
no problem if you lift heavier especially if u try some forced reps ( the best working way to gain muscle and to loose fat) and it makes you hungry of course.
you can find a serious spotter to train with in a gym ,that way you help eachother , you can do some forced sets in basic movements like squats , bench presses , dummbells presses , bar extension triceps , chins up ,dips , incline press , ....
to loose fat on yr hips and legs : the best working exercice is lunge with barbell(not dummbbells) , it's hurtful exercice but u get results immediatly
http://www.diet-health.co.kr/training/l ... _Lunge.htm
4 days split per week is the best even for advanced
bodybuilders , 3 or 2 times cardio are enough if you control your diet .
wishing u good luck
*forced reps technique
A partner will help you perform the last few reps by giving you assistance in lifting the weight. This is an excellent technique for developing strength through intensity. However, don’t use this technique on all sets. I’d suggest that you use it only on your last set or two of an exercise in order to avoid overtraining.
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Fitnessbabe
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bodybuilder
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perhabs , you know i dont do any cardio and im shreeded till the bone all the year and i dont follow strict diet but i think it's cuz fast metabolism , i train very hard and i sweat too much, so i cannot do any cardio or i would loose more weights and muscle , it 's matter of metabolism.Fitnessbabe wrote:^^ You are right about everything except the cardio bit. It is 2-3 days to maintain your weight, to lose (like stacey wants to) you have to carry out cardio 4-5 times a week no matter how you eat.
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Fitnessbabe
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Yes everyone has different goals! I was just going by what Stacey said her goals were and one of them was to lose weight from around her middle, to do that you would have to do cardio 4-5 times a week or 3-4 weeks to maintain the weight you are now. If stacey wanted a six pack well then thats another matter and she would be best as you said to strength/weight train.But even then its all very well to build your stomach muscles up but your never going to see them if you have a layer of fat there are you? Anyway im sorry if I offended anyone I am just giving advice on what i learn when im in classes, sorry again 
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bodybuilder
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hiFitnessbabe wrote:Yes everyone has different goals! I was just going by what Stacey said her goals were and one of them was to lose weight from around her middle, to do that you would have to do cardio 4-5 times a week or 3-4 weeks to maintain the weight you are now. If stacey wanted a six pack well then thats another matter and she would be best as you said to strength/weight train.But even then its all very well to build your stomach muscles up but your never going to see them if you have a layer of fat there are you? Anyway im sorry if I offended anyone I am just giving advice on what i learn when im in classes, sorry again
you said the truth , and no need to be sorry bcz u said nothing wrong ,i know case is a bit special , first i have long experience with weights and i had muscular body even before i started to lift weights , im ectomorphe (i burn all calories ) , i try to eat more and i dont get any layer fat on stomach or in any part of body, plus im so what i do will not work with anybody but it can work with someone with almost the same genetic that i have , i tried to follow exactly what pro bodybuilders do but in final and after years i guess every one should get his/her own training and diet , rest ..etc cuz we dont have the same bodies and genetics , u should experience all till you find what really works with you
sincerly
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staceysweet
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Thanks
Thank you for the replies. Here is situation:
I just had a baby on Aug. 31. although I am very skinny, is very soft and "hangs down" when I bend over. The back of thighs and under arms are "jiggly" and I have no muscle tone.
I started going to the gym last week and I do cardio every time I visit (4-5 days) and have started to use some of the machines (the trainer told me I should not start out with free weights)
I do not have a training partner, and i am wondering if I should use a heavier weight and low reps, or light weight and more reps?
Weight now: 116 height 5 ft 7.
I want the muscles in arms and legs to be noticeable when not flexed and rear tight.
stacey
I just had a baby on Aug. 31. although I am very skinny, is very soft and "hangs down" when I bend over. The back of thighs and under arms are "jiggly" and I have no muscle tone.
I started going to the gym last week and I do cardio every time I visit (4-5 days) and have started to use some of the machines (the trainer told me I should not start out with free weights)
I do not have a training partner, and i am wondering if I should use a heavier weight and low reps, or light weight and more reps?
Weight now: 116 height 5 ft 7.
I want the muscles in arms and legs to be noticeable when not flexed and rear tight.
stacey
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bodybuilder
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Re: Thanks
histaceysweet wrote:Thank you for the replies. Here is situation:
I just had a baby on Aug. 31. although I am very skinny, is very soft and "hangs down" when I bend over. The back of thighs and under arms are "jiggly" and I have no muscle tone.
I started going to the gym last week and I do cardio every time I visit (4-5 days) and have started to use some of the machines (the trainer told me I should not start out with free weights)
I do not have a training partner, and i am wondering if I should use a heavier weight and low reps, or light weight and more reps?
Weight now: 116 height 5 ft 7.
I want the muscles in arms and legs to be noticeable when not flexed and rear tight.
stacey
less is better , u have to lift heavier weights to gain muscles 4 sets ( from10 to 6 reps)but you know since u just started weight training ur body needs flexibility so for now do just what yr trainer tells you and he said the right thing when he asked u to use the machines instead of free weights , make sure u warm up yr muscles before lifting heavy weights , after some months u can change yr program and u can use the free weights and high intensity training
good luck
Mix it up Stacey
Hi Stacey, There is no single answer to your question. Everyone is diferent, in this case, every"body" is different.
The best way to ensure you keep shifting weight is to follow these few simpl rules:
1) Burn more than you put in. Its a simple equation.
2) Keep th body guessing. Your body gets used to your training very quickly and stops adapting. So change your routine very frequently.
3) Mix it up!!! Cardio, weights, classes, outdoor stuff..... its the best way to keep you motivated and burn the different types of fuel you need to in order to shed weight.
Guru
The best way to ensure you keep shifting weight is to follow these few simpl rules:
1) Burn more than you put in. Its a simple equation.
2) Keep th body guessing. Your body gets used to your training very quickly and stops adapting. So change your routine very frequently.
3) Mix it up!!! Cardio, weights, classes, outdoor stuff..... its the best way to keep you motivated and burn the different types of fuel you need to in order to shed weight.
Guru
Helping Stacy
Dear Stacy!
I have noticed there are many answers to your question but in opinion Yes, you should do the cardio and a lots of it! Cardio is the key to loosing weight but also there is no cardio that won’t help you build your muscle tissue. All those body parts you named you would like to work-out are body parts that need a lot of exercises, legs and butt are complex muscle groups and require a lot of time in the gym. You didn’t write what your goals are? If your goal is just to loose the bodyweight ant to have a nice butt running would be perfect for you because it will give the shape to your lower body parts and will cause loosing weight, some dumbbells and you could develop arms also. You didn’t get that fat by eating right I suppose so you should change the way you eat and what you eat. The best way to start is by visiting http://www.hsph.harvard./nutritionsource/ because these pages are written by doctors who know what they are talking about. You don’t have many pounds so the pounds that are resting in fat are going to become muscles after a while and then I hope you will be satisfied with your body. You don’t need to lift a lot of weight to gain muscles, you are pretty light so 5 pound is a pretty good beginning for you. But don’t lift before doing research, visit these pages that helped me and decide what is best for you: http://www.bodybuilding.com/fun/exercises.htm, http://www.exrx.net/, http://www.thepumpingstation.com/ and also exercises on shapefit. These sites if anything will provide insights into weight lifting and the proper form how to do it. There are thousands of exercises listed in each of these sites. regards and best wishes!
I have noticed there are many answers to your question but in opinion Yes, you should do the cardio and a lots of it! Cardio is the key to loosing weight but also there is no cardio that won’t help you build your muscle tissue. All those body parts you named you would like to work-out are body parts that need a lot of exercises, legs and butt are complex muscle groups and require a lot of time in the gym. You didn’t write what your goals are? If your goal is just to loose the bodyweight ant to have a nice butt running would be perfect for you because it will give the shape to your lower body parts and will cause loosing weight, some dumbbells and you could develop arms also. You didn’t get that fat by eating right I suppose so you should change the way you eat and what you eat. The best way to start is by visiting http://www.hsph.harvard./nutritionsource/ because these pages are written by doctors who know what they are talking about. You don’t have many pounds so the pounds that are resting in fat are going to become muscles after a while and then I hope you will be satisfied with your body. You don’t need to lift a lot of weight to gain muscles, you are pretty light so 5 pound is a pretty good beginning for you. But don’t lift before doing research, visit these pages that helped me and decide what is best for you: http://www.bodybuilding.com/fun/exercises.htm, http://www.exrx.net/, http://www.thepumpingstation.com/ and also exercises on shapefit. These sites if anything will provide insights into weight lifting and the proper form how to do it. There are thousands of exercises listed in each of these sites. regards and best wishes!