Newbie

[melati]

Greetings

I have gained a lot of work since I started working from home in 2002. I started working out on September 1st this year. For the first four weeks of workout, I did the following routines.

Treadmill – 35 minutes
Stationary Bike – 30 minutes
Recumbent Bike – 30 minutes

I slowly increased intensity level and speed for all of the above while working out at least 5 days a week. I started some weight training two weeks ago and did at least 40 minutes of cardio (combined treadmill and bike) first before moving on to weights.

Bicep curls – 35 times (3 sets)
Tricep curl – 35 times each arm (3 sets)
Long Cable Crossover – 45 times (3 sets)
Tummy Crunch Machine – 200 times and the same number of times for obliques (60 pounds)

I eat 3 meals a day. last meal is before workout at 6pm. This is what I usually eat.

Breakfast – Oatmeal/Coffee/An apple
Lunch – 2 tablespoons of rice or pasta/Lots of veggies/protein consisting of either tofu/eggs/tuna
Dinner – 1 chapati (flat Indian bread/Lentils)

On September 1st, I weighed 80 kilos (height: 5’ 2â€

[swanso5]

not eating anywhere near enough and training needs a lot of work

age, gender, training expericne, training equipment to use etc??

[melati]

not eating anywhere near enough and training needs a lot of work

age, gender, training expericne, training equipment to use etc??

age: 41, female, no training experience, i use regular 2kg dumbells for the bicep/tricep curl exercise.

i do whatever i have learnt via reading, friends and the intructor at the gym.

as u can see, i do need a lot of help here. i have been browsing and reading from this forum for about a week now. signed up this morning. really new at all this.

[swanso5]

you have a gym to go to, yes?

[melati]

you have a gym to go to, yes?

yes, i have been going to a gym since sept. 1st. a moderately equipped gym.

[DianaB]

you have a gym to go to, yes?

yes, i have been going to a gym since sept. 1st. a moderately equipped gym.

First off, good job on getting started, I congratulate you for taking the first step, it's the toughest.
It's worth your time and money to invest in a personal trainer at your gym. 4-6 sessions and you'll be on your way.
You are not lifting even close to enough weight or doing compound movements that will help you gain muscle, which in turn burns fat. Don't buy into that heavy weight will make you look like a she man horse shit. I lift hard and heavy at 41 and 132lbs. It gives you nice curves and a tight body, not masculine at all.
I'm sorry, I am a PT and to write out an entire program here is too much without more info. If you are really serious and determined to work hard and LIFT REAL WEIGHT, PM me.

[melati]

you have a gym to go to, yes?

yes, i have been going to a gym since sept. 1st. a moderately equipped gym.

I'm sorry, I am a PT and to write out an entire program here is too much without more info. If you are really serious and determined to work hard and LIFT REAL WEIGHT, PM me.

Hi Diana,

I have been "reading you" all over the board. Feel like I know you already I have sent you a PM.

Thank you

[Boopster]

Let me preface this by saying in no way am I a certified trainer or nutritionist. But from experience in working with a personal trainer, you are not eating enough food during the day to sustain even a mouse.

Gaining muscle requires a good amount of protein and you're really lacking there. The key to a healthy body is good clean food and eating 6 times day. It keeps your blood sugar levels constant and you will less likely binge eat. No matter what, you gotta eat to remain healthy;)

Fresh fruits and veggies, fish, chicken breast, turkey breast, tuna and good carbs like oatmeal, rice cakes, sweet potatoes. Whey protein is a great meal supplement post workout. I like Dymatize brand and use casein protien at night before bed so body doesn't starve while I sleep. It has a slow release and believe it or not your body does most of it's gains while you sleep, not while working out. I did not see any weight routines for legs, or back. You do get some with your cardio but you also need weight training those areas too. These should be incorporated into your routine. You are doing way too much ab work. Every other day is good and remember it's quality not quantity. I usually do 4 sets of 15-20 of one ab exercise and 4 sets of 15-20 of different ab exercise.
Your reps are way too high. For instance, when I train shoulders I usually use 15# dumbells and complete 3 sets of 10-15 reps of side raises. Overhead DB press 20-25#'s 3 sets of 10-15. I don't use massive amounts of weight. Focusing on form and the quality of the excerise you do is so important. It prevents injury and in the end your results are better

Looks like DianaB is willing to help you. A certified personal trainer is well worth the money invested and can lead you in the direction you need. DO your homework when finding a trainer. ASk for their credentials and any references they have. Call their former or present clients if you can and get a feel for what their experience was like. I belong to local YMCA, but the trainers there suck, so I had to find trainer willing to meet needs and goals. Good luck to you and congratulations on your road to success!

[melati]

Thank you for replying me. response is in bold

Fresh fruits and veggies, fish, chicken breast, turkey breast, tuna and good carbs like oatmeal, rice cakes, sweet potatoes.

I am a vegetarian and have been one since childhood. However, a few years ago I started eating eggs and some fish (tuna from the can mostly). Most of protein comes from lentils and tofu. I can eat more tuna but adding chicken and meat to diet would be veryvery difficult for me. Is tuna (the no salt added version) from a can good enough?

Whey protein is a great meal supplement post workout. I like Dymatize brand and use casein protien at night before bed so body doesn't starve while I sleep. It has a slow release and believe it or not your body does most of it's gains while you sleep, not while working out.

Is the consumption of whey protein alright for an overweight person like me? I have a bucket of lean muscle mass gain formula at home. Actually, it's husband's. These are the ingredients:

Glucose Polymer, Whey Protein Concentrate, Cocoa Powder, Frutafit Inulin, Guar Gum, L-Glutamine, Taurine, Creatine Monohydrate, Multivitamin, Aspartame.

You mentioned Dymatize. They have quite a large range of products. Which one would you recommend?


Looks like DianaB is willing to help you. A certified personal trainer is well worth the money invested and can lead you in the direction you need. DO your homework when finding a trainer. ASk for their credentials and any references they have. Call their former or present clients if you can and get a feel for what their experience was like. I belong to local YMCA, but the trainers there suck, so I had to find trainer willing to meet needs and goals.

husband gave a 3-month personal trainer package as birthday present to me. However, I have doubts about her credentials. She seems determined that I shouldn't be doing weights because the women in country just DON'T. I don't agree with her on this... all the reading I have done about exercises for weight loss suggest weight training to be added to the routines for effectiveness. The ones I am doing now is because I insisted that I wanted to get into weight training. I do know that weight training will not make a woman bulky and am prepared to go further into it.

I don't have the heart to disparage current trainer to husband. She came well recommended. I don't want to make him feel he has made a mistake with this one. Anyhoo, googling about personal trainers in country has only brought up numerous complaints about the lack of certification and dubious qualifications. There is no body or organisation in country that regulates personal trainers or to give out such credentials to worthy trainers.

This trainer is also the person who recommended the lean muscle mass gain formula to husband. I asked her if I could take it and she said NO.

Good luck to you and congratulations on your road to success!

Thank you so much

[vamp]

melati, I would not recommend a mass builder for you, especially if you are overweight. I would recommend a whey protein powder for right after you work out.

Whey powder formulas range around 120 calories (mixed with water for one scoop) and about 23 grams of protein. The isolates are around 110 calories and range around 35 grams of protein for the same measurement. Go for the one with the most product for the cheapest price. It may take a couple of brands to find one that you like the best as far as taste.

I would also say good for you for not swaying from lifting weights. Who cares if "women just don't do that here". You are doing the smart thing by using weights.

Cheers

[melati]

melati, I would not recommend a mass builder for you, especially if you are overweight. I would recommend a whey protein powder for right after you work out.

Whey powder formulas range around 120 calories (mixed with water for one scoop) and about 23 grams of protein. The isolates are around 110 calories and range around 35 grams of protein for the same measurement. Go for the one with the most product for the cheapest price. It may take a couple of brands to find one that you like the best as far as taste.

I would also say good for you for not swaying from lifting weights. Who cares if "women just don't do that here". You are doing the smart thing by using weights.

Cheers

Thanks for the tip, Vamp

This product is available in country. It's GNC Pro Performance® 100% Whey Protein - (5 lbs.), Here is the link http://www.gnc.com/sm-gnc-pro-performan ... 44029.html

Would it be a good choice for me?

Thank you again

[vamp]

Should be ok, there should be others available as well, but its a basic whey powder which is good for what you need right now. Over time you will find others, personally I find GNC overpriced but you need to go with what's available to you.

Try asking the regulars at a gym near you or "" trainers that your husband may know. You may find more information from them as well. A true body builder will help you if you ask.

Cheers

[melati]

Should be ok, there should be others available as well, but its a basic whey powder which is good for what you need right now. Over time you will find others, personally I find GNC overpriced but you need to go with what's available to you.

Try asking the regulars at a gym near you or "" trainers that your husband may know. You may find more information from them as well. A true body builder will help you if you ask.

Cheers

Hey Vamp,

Thanks again for the reply

I checked with some friends and found out there are more than a few sports nutrition stores in city. I'll be visiting them this weekend

Also, I told some of girlfriends that I might take pure whey protein after workout... most of them gave me an appalled look, asking why would I want to get "bulky". I had to explain that getting bulky like men is practically impossible for women unless the woman decides to take drugs for enhancement.

I am really quite shocked that most of gym-going friends seem to have almost no knowledge at all about body building and its benefits. Shocking really!

[vamp]

I'm sorry to say that the majority of women out there and some men are still of the belief that heavy weight lifting will make you huge and veiny like you see in the pro body building circuits. It is really a shame because it is an excellent way to help shape your body, gain strength and feel great.

Cheers

[melati]

I'm sorry to say that the majority of women out there and some men are still of the belief that heavy weight lifting will make you huge and veiny like you see in the pro body building circuits. It is really a shame because it is an excellent way to help shape your body, gain strength and feel great.

Cheers

Hi Vamp

I have started taking one scoop of Pure Whey Protein Isolate after workout. Is that how I should do it? Taking it after a workout?

And since I am a lacto-ovo vegetarian, should I also take an equal amount in the morning as well?

I would really appreciate some advice here. personal trainer is dead against me taking pure whey protein isolate (she sneers at me when I drink shake). She said I will get bulky. Frankly, i stopped listening to her and have formulated own workout based on what I have read. Have added leg press and squats into workout. And I am eating 5 small meals a day. I feel healthier now . Even though I have not weight myself recently... I do feel clothes are no longer fit me