LiL Help

[LiLady11]

Hello to everyone!! Another newbie here!! I'm looking to start an exercise program to help me lose the weight that I gained since I started taking Paxil for panic and anxiety. I'm 20 years old, 5'4" and 145 lbs. When I gain weight it goes directly to my stomach and thigh area. I'm totally new to all this so I want to start kind of easy. I belong to the local Y where I have access to Treadmills, Eliptical Trainers and stationary bikes. There is also a weight room with the FitLinxx system. There they have:
Leg Press
Leg Extension
Leg Curl
Hip Abduction and Adduction
Seated Row
Chest Press
Chest Fly
Lateral Raise
Shoulder Raise
Tricep Extension
Bicep Curl
Standing Calf
Dip/Chin Station
Low Back
Abdominal
Back Extension
Cable Crossover

In my home I have some free weights and an Ab-Doer (not mine!!) Like I said on the other board, I'm looking to kick-start this pogram "I'm sick and tired of feeling sick and tired!!" Thank you in advance for any help you all can give to me!!

 

[NubianBeauty]

Welcome girly and awesome post!! You are definitely moving in the right direction!! Much success in your pursuit Keep us updated on your progress You will find this board very helpful and imformative and don't let the creepers coming over to comment scare ya...LOL

 

[ann]

To help you start an exercise program, tell us how many days a week you can devote weekly to the gym?? Then we can whip you up a program And Welcome to Elite.

 

[LiLady11]

Thanks Ladies!!
Ann, I can devote most everyday to going to the gym and I'll also have time to do stuff at home as well!!
Whip me up a plan!!

 

[ann]

Ok....are you familiar with the exercises associated with each bodypart?? I know someone at the Y can probably assist you, if you need help in that area. But, just for examples....here is my basic week routine:

Mon : chest day; abbs

Tues: back ; calves

Wedn : legs; abbs

Thurs : triceps; calves

Fri : bi;s ; abbs

Sat: shoulders

Thats a line up of my week....give or take here or there. Now do you need assistance on the particular exercises to do with each bodypart?? I do my calves so often...since they are one of my weakest parts. Then abbs, only because I like doing those often Ask if you need more info......hopefully some other chica's can chime in also

 

[pumpgirl]

lil lady...

anne's right...i mean...no routine is set in stone....but hers is just fine and looks as good as any. do you know how to properly train ea. muscle? i mean...have you been shown proper execution and technique of the different movements?

 

[LiLady11]

I've never really been shown how to execute properly, but there are people there to assist. What exercises can I do for each of these body parts? I really need work with my stomach, butt, and back
My arms are in okay shape, as are my calves. My thighs have good muscle, but the tops of them are jiggly. I've always been a huge walker and was always very big into Theater Production so my arms were in good shape as were my thighs from lifting. "Lift from your legs, not your back!!"
Thanks ladies!!

 

[SteelWeaver]

Welcome to Elite - stick around and you'll learn a LOT, and get to know some great people.

Not to disagree with you, ann, but my suggestion would be for LiLady, being completely new to training, to do a full-body workout 3 times a week or so to start with, or even upper body Monday, lower body Wednesday, upper body Friday. Then the following week do lower body Monday, upper body Wednesday, lower body Friday. Do abs and cardio on the other days.

This way your muscles, tendons and ligaments can start to get used to the new stresses being placed on them, and you can build some foundation strength. After a couple of months you can start to split it up more.

I'd suggest that you spend the first week or two just playing around with the machines/weights, having someone show you the correct technique, and getting that perfected before adding significant amounts of weight. Try to experiment with lots of different exercises for each body part, and slowly put together a program using the ones that you like, or that feel comfortable (making sure you have every body part covered). (Of course, sometimes you have to do exercises that you don't like anyway, but at least there'll be balance). Most important, to keep you going, you need to derive some enjoyment from your efforts.

Maybe start with 2 sets of 10 - 12 reps for large muscles groups, and 1 set of 10 - 12 for the smaller groups. You can increase the sets, or increase/decrease the reps as time goes by, to make your workouts more challenging.

Just my opinion, but I don't think that a complete newbie can generate the intensity required to warrant a full week's recovery. However, I'm not an expert, and I would say that W6 is the guy to ask (since he IS an expert)

Good luck LiLady!

 

[pumpgirl]

wow....

steelweaver...you read my mind....i was about to pretty much say the same thing. w6 knows his stuf...he trains national level bodybuilders...etc...lobo is extremely knowledgeable as well. main objective...take it slow and easy...increase intensity whenever you can...make sure you use proper form, and READ AS MUCH AS YOU CAN ABOUT YOUR NEW HOBBY!!! after your "break in" period....i'm sure you will have an abundance of people more than willing to help you with your routine, diet, etc. ...myself included. be safe!

 

[Gladiola]

Hey LiLady,

If you are totally new to exercise & going to the gym, no matter how you split your training, I would try to take at least one day totally off each week.

Your attitude is great, and you need to make sure that whatever training split you choose, it works for you in the long run. (Just wouldn't want to see you take on too much right away & get burned out)

Whatever you choose, make sure you *enjoy it*! Cuz no one wants to torment themselves with hours in the gym each week if they don't like it. Try out some aerobics classes for your cardio too, especially if you like to dance (I'm an instructor =)

Best of Luck

 

[LiLady11]

Gladiola, thats my biggest problem!! When I start going to the gym again after a lil while, I do everything at once!! I'll go everyday and walk the treadmill for 30 mins, do the Eliptical for another 15-20 mins, and then head into the weight room!! After a week or two, I'm bored and burned out!! I put way too much on my plate as my dad would say and I try to accomplish everything all at once!!

 

[new@gettinbig]

Welcome lillady You will find a lot of good info here as you can already see!! A lot of times we make training more difficult than it really is...Keep it simple and basic..You can group your body parts in different ways..I usually go chest/back..legs....arms/shoulders as my routine..sometimes I change it around..3-4 exercises per body part..going heavy as you can. You can throw in some drop sets in there as well. Do not do high rep..light weight stuff..will not give ya the results you are looking for. You may want to think about hooking up w/ a trainer for a week or two just to get you started in the right track..Get your bf% done and start from there. Your weight means nothing..145 means nothing..its your bodyfat is what is important and how you should judge your body by..How is your diet? Cardio in the AM on an empty stomach is a good choice if looking to cut. Give us some more details...glad to have ya

 

[ann]

I wasnt sure if you had any experience with the machines and lifting or not......but since you dont...... Steelweaver's plan looks great. Get some one to show you the machines and what muscle group they work. Then maybe in a few weeks, you can come back and ask about a good workout routine. Use those people who work there....ask lots of questions. And of course continue asking here and reading Best of Luck on getting pumping

 

[Gladiola]

Lady after my own heart! If you're going to do it, DO IT!

That's good that you already have an idea of what one obstacle is for you... so you can plan to overcome that obstacle & not let it get the better of you.

Planning out your workouts in advance should help. I totally relate to the feeling though... I'm having such fun lifting I want to keep going often, but I know I need to train sensibly.

 

[LiLady11]

I'm looking to start back into cardio this weekend, starting Friday, and I'm wondering what I should do and for how long. I'm really into the treadmill and the Eliptical. I would just like a set kind of course, I find it easiest that way when I have a schedule set for me. I'll be sure to do the cardio in the morning on an empty stomach and then try out the different weights for a bit. Thanks Ladies!!

 

[Sassy69]

You can do a general 45-60 min cardio at a moderate pace -- enough to make it hard to talk while doing it to keep your heartrate up. To keep it interesting you could also mix in some interval cardio for 20-30 min. (e.g. one minute low, 2 min high, one min low, etc. or build up like on the bike, 2 min on level 1, 2 min on level 2, 1 min on level 1, 2 min on level 3, 1 min on level 1, etc. If you have the Body for Life book (Bill Phillips), or can take a peak at it, he talks about this sort of interval training for 20 min, 3 x per week. You can up the 3x per week, but the interval concept is good. Also remember to take a break every now and then and if the AM cardio doesn't fit your schedule, you can do it after your lifting session.

 

[Raina]

Questions.

I'm about in the same place right now. I lifted for years, quit, got really into an ed, and am now set on lifting again and living a healthy lifestyle.

I'm meeting with a trainer for an hour or so tonight to reaquaint myself with technique and get my bf checked (scared to even see that one). Thanks for the tip about working out the full body for a couple of weeks. I think it makes sense to ease my body back into this. I don't want to get hurt. After that I want to split it up with chest/back, legs, and arms with cardio in between each day (1-2 days off on the weekend to rest). My question is whether I should do abs on my cardio days, every day, or what.

Also, on lifting days, is there a recommendation on how long I should warm up before lifting?? Is it okay to do high intensity intervals on all of my cardio days-- or should I just keep that to once a week?

Thank you SO much.

Katie

 

[KBgrl]

katie...... ease ur way into the split....... cardio 3 sessions on non lifting days...... do one HIIT (high intensity interval training) 20-30 min.. the other 2 i would do moderate 45min..... put the HIIT in the middle.

for ur situation right now i would keep all ur cardio sessions to 20 min (HIIT) and 30min for the moderate ones since we're more concerned with putting on a little muscle. once u start upping ur calories gradually then u can up the cardio as well........ but for now keep the cardio to a minimum. (considering the low cals ya know)

 

[Gladiola]

Hi Raina,

Personally, I don't do abs any more often than any other muscle group... but that's mainly cuz I don't see any reason. My genetics for the 6-pack stink & I know the only thing that's gonna make them more defined is losing BF - I work them 2-3 times a week but that's cuz I teach aerobics & yoga/pilates classes & I do it with the class.

Lifting warm-up (far as I know): 5 min on treadmill or bike & then a light set, stretch, & go.

Not sure about the Hi-intensity intervals - might be a bit much to do them every cardio workout. Hopefully your trainer has some insight on that one. I think there are some concerns with putting your body through VERY rigorous demands (such as marathon runners) & it'll thus retain fat & go into like a survival mode. But I don't know if HIIT 3-4 or even 5X per week would put you at risk for that - particularlly if your intervals were just higher intensity, but not extreme anaerobics intervals.

 

[KBgrl]

katie...... ease ur way into the split....... cardio 3 sessions on non lifting days...... do one HIIT (high intensity interval training) 20-30 min.. the other 2 i would do moderate 45min..... put the HIIT in the middle.

for ur situation right now i would keep all ur cardio sessions to 20 min (HIIT) and 30min for the moderate ones since we're more concerned with putting on a little muscle. once u start upping ur calories gradually then u can up the cardio as well........ but for now keep the cardio to a minimum. (considering the low cals ya know)

 

[KBgrl]

oh about the abs...... i do 5-10 min after i lift (3days a week)

warming up..... yea u can walk on the treadmill for 5-10 min to warm up if u want to........ also stretch ur muscles before u lift.... stretching legs is easy...... to warm up upper body do a very light set before u go into the heavier weights...this will loosen u up a bit.

 

[Raina]

Thank you SO much for the advise. I'm really glad I've asked this stuff before seeing my trainer tonight because I feel like I now have a better idea of what I want and how I want to get there. I'm very much looking forward to that appt tonight. I'll keep you posted on my progress. I'm incredibly thankful for the advise. Hoping I can feel like a buff-ass bitch again instead of a soft lazy girl.

Kate

 

[SteelWeaver]

Great! Now go lift! And Lilady too!