Hey there Ladies, new girl here!!!

[Mandee83]

Hi name is Mandi and i am new. I work out only 3 times a week just got back into it actually. I do work at a gym but have some questions. After having four kids i want to seriously tone up or build muscle def. I dont want to be big but i want to look better. I naturally have that muscle look so i am not trying to define more than i need to but if it happens i rather have that than what i have now. i want to tighten up everything. After having four kids i am disgusted with body i am weighing 140 at 5'1. I would like to get down to 115 - 120 while building muscle toning up whatever it may be. I need major advice, like i said i do work out but i am so unsure of routines that its pathetic . everyone tells me i look great for having four children love compliments but its not about what they think its about what i think of myself and what i know what i could look like. But like most people i say thank you and move on with day. Anyways i would love to get some advice from some ladies or gents does not matter , kind of to stir me in the right direction. I appreciate your help every one

Sincerely,
Clueless

[Boss Man]

What meals do you eat and when do you eat?

[Mandee83]

i have just changed eating, but before i was not eating all that great. I was eating one meal a day due to feeling sick everytime i ate. i have decided i will only eat healthy meals eggs plain chicken w/ green veggies, fish ect. the reason i feel sick when i eat is b/c it is in grease or sauce. body does not agree with bad food. so i need to use common sense on that. whole grains and lean protein is what i am leaning more too.

[Boss Man]

Good choices. I'd aim for 6 small meals 2.5-3 hours apart for now. Don't go too high calorie, just stick to about 150 per meal for a week to adjust, then add another 50 per meal until you're around 300 a meal.

You can easily add around 50 calories per meal in by adding 5g Protein, 5g Carbs and about 1g Fat, initially. If Protein seems to be getting a bit too much in a few weeks time, maybe after the second increase, then change to a 5g Carbs, 3-4g Fat, (47-56 calories approx), method.

You should be fine using those basic figures as a guide. Obviously healthy food is good but in your situation, too much too soon, might still be a little risky. If needs be, wait two weeks between increases, if you feel 1 is maybe not enough for adjustment purposes. You'll only be stepping up to the 300 per meal, by about the 6-8 week mark anyway if you do, so not too long to go.

Good luck.

[Mandee83]

thank you for that i was wondering is there anyway i can set up routines that work. i am open to anything. right now i am doing cardio about 20 minutes and the rest of time i do free weights type stuff. workout has to be fast pace. Alot of people do aerobic type workouts i am more interested in weight training and circuit training. and how do i know if i am doing them properly when i do start with it.

[sandigirl06]

OMG, Mandi, I am from EHT, NJ!!! I work in Absecon too! So hey, neighbor! Well, u came to a great site. Sooo many awesome people here with some great info! Good luck on your goals. I know you will do great. You must be busy with 4 kids but you must make time for yourself and I am glad you are doing that! . You can do this, girl!

[cassiegose]

thank you for that i was wondering is there anyway i can set up routines that work. i am open to anything. right now i am doing cardio about 20 minutes and the rest of time i do free weights type stuff. workout has to be fast pace. Alot of people do aerobic type workouts i am more interested in weight training and circuit training. and how do i know if i am doing them properly when i do start with it.

Hi there,

Welcome to our site.

As far as form and training programs go... Would it be possible for you to hire a personal trainer to get you started? That might be a good idea (If you can find a good personal trainer) to get you started making sure you're using the proper form. If hiring a personal trainer isn't an option you could also look up the exercises online and study the form of the exercises. If that doesn't work for you you could just stick to the machines until you can learn the proper form for free weight exercises. The machines pretty much force you to use proper form. In opinion free weights are always best however proper form on the machines is ALWAYS better than poor form on the free weights.

What do you think? Once we know if you'll be using free weights or machines we can go from there with further program advice.

Cassie

[Mandee83]

well i want to use the free weights! i dont want to hire a trainer. i have tried several and they do not know what i want, not that i havent explained to them but they dont know what they are talking about. i was pretty much telling the trainer what to do. I mean all trainers are not idiots but the most of them are. If they are fit and healthy themselves maybe but if they have not done their research then they know as much as i do. I read books and have been doing research online but i want to set something up for me. I just dont want to be going at it the wrong way.

[Mandee83]

well the funny thing is, i work at a gym plus i workout at a different one. The thing is all the trainers i would never use. even at the gym that i work out of one of the trainers offered me free sessions. i still havent taken him up on that offer. Here's why, would you think of having a trainer workout with you that has all the guys that come into the gym training him. there is only one trainer i would train with but i cant pay 200 dollars just for a few sessions. I am personally starting to believe that alot of trainers either wont tell you the right stuff because you'll just start telling your friends and they'll tell their friends or they plainly just dont know a thing. now again this not all trainers , i truly believe there is trainers that know their stuff but it comes with a nice price.

[sandigirl06]

Hi, Mandee. When i first started working out last May I thought I knew what I was doing. I lost some weight then I kinda just got stuck. All the while I joined this site and read all of the info in the forums about working out and the correct way to do it. So when I went to gym there is a trainer there and as amatlack said I just watched each time I saw him. I compared the stuff I read here to the workouts I saw him giving his clients. I was very pleased to see that he had everything right! Compound exercises using free weights with heavy weight and very little machines. He was doing bodyweight and core exercises too along with HIIT intervals!!! Oh, and he also does kickboxing!!!! I told hubby I wanted to give him a try. Well, i have been training with him for 3 months now and have had tremendous results!!!!!! He always changes things up and pushes me to limits. Also, he comes at a very reasonable price!! I know you live in Absecon and this trainer works out of gym in Somers Point. Probrably not convenient for you but I know he is flexible as far as times go. He trains me at 5 a.m. Mon, Wed and Fri. Just wanted to let you know there are good trainers out there if you look and it definetly pays to find them! If you need more info just shoot me a message!

Sandi