I've never actually worked out but I have always eaten healthy and had an active lifestyle. In 2007 I started a new low-energy job and got pregnant. Now I actually weigh less than I did when I got pregnant, but look worse. I'm just bones, fat, and skin and I have no muscle tone!
I don't have a target weight and I'm not worried about it. I care less about the scale than about feeling like I'm made of Jell-O. I could cut out soda, but I don't think I need any other diet changes. I'm getting back into things like jogging and biking, but aren't those aerobic exercises that do not help build muscles? Are there other exercises I could do to help tone, besides weight lifting which sounds totally boring? I'm looking for any general or specific advice out there. I don't want to bulk up like crazy, just want body, especially the middle, to feel more like arms, which are in great shape from carrying a baby around for a year! Thanks!
I have no idea where to start!
Moderators: Boss Man, cassiegose
#1 Lift weights...you won't get bulkydunefan wrote:I've never actually worked out but I have always eaten healthy and had an active lifestyle. In 2007 I started a new low-energy job and got pregnant. Now I actually weigh less than I did when I got pregnant, but look worse. I'm just bones, fat, and skin and I have no muscle tone!
I don't have a target weight and I'm not worried about it. I care less about the scale than about feeling like I'm made of Jell-O. I could cut out soda, but I don't think I need any other diet changes. I'm getting back into things like jogging and biking, but aren't those aerobic exercises that do not help build muscles? Are there other exercises I could do to help tone, besides weight lifting which sounds totally boring? I'm looking for any general or specific advice out there. I don't want to bulk up like crazy, just want body, especially the middle, to feel more like arms, which are in great shape from carrying a baby around for a year! Thanks!
#2 You can't spot reduce (your middle area). Fat loss will happen over the total body
#3 Are you eating 6 small meals a day? If so, what so what do they consist of?
Lifting weights is defintely not boring - but I think you need to get to a comfort level with what exercises you should be doing and then doing them right. I was kind of lost at first but now feel I have some great full body routines that produce results Of course I'm still learning every day!
There are so many body weight exercises you can do right in your own home, to start - lunges and squats in particular - variations of each to make it less boring
There are so many body weight exercises you can do right in your own home, to start - lunges and squats in particular - variations of each to make it less boring
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cassiegose
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Many women are under the misconception that lifting weights will make them look bulky. This is soooo not the case. Women don't produce enough testosterone to achieve that bulky look. In fact, I've tried to achieve that bulky look on purpose and had little luck (although i think we all have a different idea of what "bulky" means).
If you like the way your arms look from carrying your kids I definitely think you would be happy with the simple changes that could come from some basic weight exercises. As Lu mentioned, lunges and squats are great for the legs and butt... In addition you could add in some pushup and dip variations for more upper body work. Do you have access to any dumbells or weight equipment?
And I've got to agree with Lu... weights really aren't boring at all. I think they are what you make of them though. If you go into it with a negative attitude chances are you probably won't enjoy it. However, if you go into it with an open mind and give the weight lifting an honest shot for a month or so I think you'll be amazed at how great you will feel. There is NOTHING like feeling strong, tight, and toned (in opinion).
If you do get bored with exercise easily you break up your routein by doing exercises throughout the day. For instance, wake up in the morning and do 3-4 sets of lunges. Then a couple of hours lately when you have a spare 10 minutes do 3-4 sets of pushups. Then later, again when you have time do 3-4 sets of squats. Then later pull a couple of chairs together and do some dips. Then as you have time again you could do a few pull ups (if you have a bar and can do them).... you get the picture. Breaking up your workout like this would help to get in all of your exercises without actually having to dedicate a set time to your workout every day.
You could also pick 5-10 fast paced songs and put them together on a cd or play list. For each song see how many exercises you can do. For instance on the first song decide youre going to do lunges and do as many lunges as you can while that song plays. If you have to take breaks thats ok. Just do as many as you can, then rest for a few seconds, then go again. Pick a different exercise for each song and go for it.
Another idea is visit the local gym if you can and find classes that you might be interested in enjoying. Those are always fun and motivating!
I hope this helps! Feel free to ask questions if you have any. :)
Cassie
If you like the way your arms look from carrying your kids I definitely think you would be happy with the simple changes that could come from some basic weight exercises. As Lu mentioned, lunges and squats are great for the legs and butt... In addition you could add in some pushup and dip variations for more upper body work. Do you have access to any dumbells or weight equipment?
And I've got to agree with Lu... weights really aren't boring at all. I think they are what you make of them though. If you go into it with a negative attitude chances are you probably won't enjoy it. However, if you go into it with an open mind and give the weight lifting an honest shot for a month or so I think you'll be amazed at how great you will feel. There is NOTHING like feeling strong, tight, and toned (in opinion).
If you do get bored with exercise easily you break up your routein by doing exercises throughout the day. For instance, wake up in the morning and do 3-4 sets of lunges. Then a couple of hours lately when you have a spare 10 minutes do 3-4 sets of pushups. Then later, again when you have time do 3-4 sets of squats. Then later pull a couple of chairs together and do some dips. Then as you have time again you could do a few pull ups (if you have a bar and can do them).... you get the picture. Breaking up your workout like this would help to get in all of your exercises without actually having to dedicate a set time to your workout every day.
You could also pick 5-10 fast paced songs and put them together on a cd or play list. For each song see how many exercises you can do. For instance on the first song decide youre going to do lunges and do as many lunges as you can while that song plays. If you have to take breaks thats ok. Just do as many as you can, then rest for a few seconds, then go again. Pick a different exercise for each song and go for it.
Another idea is visit the local gym if you can and find classes that you might be interested in enjoying. Those are always fun and motivating!
I hope this helps! Feel free to ask questions if you have any. :)
Cassie
True about the bulkyness.
Men typically have around 350-1,000 Nanograms, (billionth of a gram), per decilitre of Blood. less than 350 increase Heart attack risk.
Women are around 45-90 ng/dl.
I've read of women training hard and claiming to eat about 200g Protein a day, and probably get about 13.5" Arms natural at best, maybe 14 possibly.
As for you getting bulky Cassie, it can happen, but for some it may take a little longer, but you've got plenty of time anyway to get what you want. If you did decide to do another comp after your current one, you'd have time to get more of the quality and size you were looking for.
So if anyone tells you you couldn't get pro size and cuts, without A.A.S or prohormones, they're wrong in opinion. I mean the fact is, if a woman can get 13-13.5" natural, with around 16% bf off season, to shred that down to 10%, with a little possible muscle loss, could probably result in 12.5" ripped Arms.
The past names prove it, if you go back 20+ years, as people like Dunlap and Mclish, had figure bodies in the days before juiced up bodybuilders.
Men typically have around 350-1,000 Nanograms, (billionth of a gram), per decilitre of Blood. less than 350 increase Heart attack risk.
Women are around 45-90 ng/dl.
I've read of women training hard and claiming to eat about 200g Protein a day, and probably get about 13.5" Arms natural at best, maybe 14 possibly.
As for you getting bulky Cassie, it can happen, but for some it may take a little longer, but you've got plenty of time anyway to get what you want. If you did decide to do another comp after your current one, you'd have time to get more of the quality and size you were looking for.
So if anyone tells you you couldn't get pro size and cuts, without A.A.S or prohormones, they're wrong in opinion. I mean the fact is, if a woman can get 13-13.5" natural, with around 16% bf off season, to shred that down to 10%, with a little possible muscle loss, could probably result in 12.5" ripped Arms.
The past names prove it, if you go back 20+ years, as people like Dunlap and Mclish, had figure bodies in the days before juiced up bodybuilders.