not as easy as it used to be

guppiequeen · Post by **guppiequeen** » Tue Jan 27, 2009 12:24 pm

I'd like to start by saying that I am so happy to have found this site and look forward to meeting people that will help keep me motivated and guide me along way. That being said; I recently turned 45 and it seems as though body has suddenly decided that it would like to be pear shaped

I never had a hard time staying slim and trim before in life... even after the birth of each of sons(I have 4) I could always get back in shape fairly easy; now I jiggle in places I never did before and I am trying to get back to being comfortable with how I look.
I have never been a person that cared about weight (I rarely know weight until I go for a checkup) I have always gone by how I felt and for the past few months I feel yuck. I am far from being overweight, I have quite simply become "squishy"

I was hoping that if I posted what equipment I have here @ home, I could get some ideas as to how to use them best.
I have a proform XP 160 elliptical that I use for cardio every other day and I use 3lb. dumbbells to do strength (curls, lunges, etc.) every other day. I have for a couple of weeks been experiencing some shoulder pain when lifting on one side and occasional "clicking" that I think is poss. impingement and I take glucosamine condroitin daily for it.
What are the best workouts where I can continue to get in shape without making shoulder worse? I really do not want to stop excercising as I am starting to notice a difference in the way I look and feel and am so afraid of losing motivation.
Any advice would be greatly appreciated and thanks for having the patience to read this.
Love & Light,
tina

clare_1 · Post by **clare_1** » Tue Jan 27, 2009 12:40 pm

Cardio and 3kg weights are all you are doing? That is your problem.

You need much heavier weights for a start. Before using then see your physician and get your shoulder checked. If its fine off you go.

Cardio 3 x week, high intensity for 15-20 mins. I personally only do 10 min HIIT after weights.

Weights, you should be doing a full body workout 3 times a week. Things like squats and lunges with weights, deadlifts, push and pull ups, rows, tricep dips or kickbacks, shoulder press and so on. And lift as heavy as you can for 3 sets of 8-12.
Any more questions welcome.

guppiequeen · Post by **guppiequeen** » Tue Jan 27, 2009 1:11 pm

thanks for your reply... I usually do 20-25 mins. of cardio (trying to build up to 45 mins.) but what I'm getting is that I need to go heavier with the weights on strength training days. I was assuming that I should start out fairly light and work way up to heavy. I usually do 3 sets of 15 reps for each excercise I perform or just go till I can't anymore depending on the way shoulder is feeling. I'll invest in some heavier dumbbells A.S.A.P. I am also going to get a jumprope and an excercise ball. Also, as far as cardio goes, should I go whole body each time? I have been doing lower body one workout then upper body the next. Also, should I be drinking a protein shake after every session?

clare_1 · Post by **clare_1** » Tue Jan 27, 2009 1:54 pm

Dont worry too much about cardio. You need to concentrat on weight training. Thats what i mean by a full body workout. So legs - squats, lunges (with weights), deadlifts

Then arms, chest, back etc

Heavy is what you need.

Boopster · Post by **Boopster** » Wed Jan 28, 2009 9:24 am

I agree with Katie and Clare about the weights. Light weights are great to start off with, but 3 pounds is way too light.

Congratulations on your beginning your new healthy lifestyle!

#1 Try to incorporate HIIT into your cardio routine
#2 Clean diet is just as important as exercise
#3 Get that shoulder checked out so you do not risk injury
#4 You're never too old to get in shape, age is just a number
#5 You're children will thank you for taking care of yourself
#6 Remember you are worth every second you dedicate to yourself and you deserve it. Being a mom is a tough job!
#7 Believe it or not, you will become a better wife, mother, and friend by dedicating some time to yourself.
#8 Research, read, learn, and take in all you can from this site. There are some great people on here giving awesome advice!

ldematto · Post by **ldematto** » Fri Apr 03, 2009 8:40 pm

56 year old here...newbie to weight training, a little more than three months, now pulling and pushing up to 50 lbs depending on exercise. You need to do less reps with more weight. I too was pushing for longer cardio sessions thinking that was better - all advice is HIIT - sprint for 30 secs, hard as you can..then slow to moderate walking, sprint again..etc....I can't do it as often as recommended, but getting better every time. Once again, less time,more intense, better results.

Good luck - this is a great site, I've learned alot from members..and still learning