New kid in the gym...

[Shezarednek]

What a great resource this site is! I can't wait to get addicted! LOL

SO... I'm 33, happily married, busy mother of 2. I've always been 40-60 lbs overweight until January of '08, when I, in desperation sought medical help for weight. I was a chunky 5'1" and 176 lbs. I lost 60 lbs last year on a strict high (lean) protein, lowfat, decreased caloric diet. I was half-heartedly exercising, but didn't really have time to stick to a "routine." However, over the last 9 months or so, I've gotten lazy... therefore, I keep fighting with the same 10-15 lbs off and on. It's seriously like a bad high school relationship... Anyway, when you lose 60 lbs that fast, it leaves things kinda flappy, if ya know what I mean. Just today, I went down to our local gym and got myself a membership. Yay! ...Uh, now what do I do? This is why I'm here...

I want to start with a basic total body workout that I can do in an hour, 5 days a week. I'll do extra reps to focus on arms and abs, and to strengthen lower back. I'll gladly do an hour on the treadmill, bike, or elliptical on "lazy" days...

Thanks! I look forward to hearing your suggestions!

Steph

[Packard]

Most gyms have a standardized workout program that they recommend for beginners. These are generally well-thought out and the instructors are familiar with these programs. I would start with one of those for 6 weeks or so and after that you can modify the workout to suit your needs.

Strict diets are tough to escape from. When you do escape it is like running wild. Better yet is life-style changes that result in better eating habits.

Stay tuned to these fora for inspiration.

[cassiegose]

Well hello there Steph! Welcome to our lovely site! I'm glad you've joined us... shouldn't take too long at all for you to become addicted.

If you're just starting, yes that is great advice offered by packard. That would give you a chance to get into a routine and become familar with the exercises, muscles, and proper form. OR you could always just hire a personal trainer to get you started and make sure you understand proper form. It always makes me cringe when i see newbies at the gym going at it on their own with totally awful form... its a great way to become injured and develop bad habits that you will most likely keep as long as you workout. So yes, if you've never lifted before do seek out some assistance to make sure you start on the right foot.

After that... I would start slow and begin with a full body program focusing on multijoint movements (squats, deadlifts, pullups, lunges, pushups, rows, pull downs, dips, bench press, military press-if your curious about these exercises you can go to shapefit.com, go to the exercise section, and theres a place there that shows you each exercise and how to do it... kinda handy).
For your program your best bet will be to do weights 3 days a week, then cardio 2-3, then active cardio 1-2 days a week.

Lastly... great job on the weight loss! Strict diets can be hard! Kudos to you for sticking to it and losing the weight! Getting it off is the hard part... keeping it off should be easier.

Cassie

[Shezarednek]

Thanks guys! I couldn't find this silly thread! I'm getting used to the site now and where to find things.

The nutrition is the hardest goal to keep, I've figured out over the last two years. I've come to the conclusion that this is something that I'm going to always have to control, so I've pretty much gotten used to eating lean and healthy. The holidays are tough. I'm human. LOL

Well I followed your suggestion, and since I cannot afford a personal trainer, made use of the wonderful workout routines provided here! I did the beginner routine for a day and realized fitness level was much better than I thought. So, I've been doing an intermediate workout plus 30 minutes of cardio, 5 days a week. I'm pretty sore, but nothing unexpected. One of the trainers that is at the gym is always willing to help me with the machines, should I need assistance. I haven't weighed in, but I'm feeling great! I'm following nutrition plan, and I can already see an improvement in flexibility and stamina, and clothes are already fitting looser. I ran 2 miles on Friday! Go me!!! I'll continue with this site, and listening to suggestions!

Thanks!

[Boss Man]

If you keep believing in what you are almost certainly capable of and stick to the systems you are putting in place, the physical results can happen, and as a by product, you will become even more of a good rolemodel for your children.

So don't worry about anything. You're expressing changes you can either see, feel or both, and that's a godo thing.

Stick at it, as it looks like you're doing great .