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Need help.. introduction!

  • Thread starter Thread starter silverstar1025
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silverstar1025

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Hello ladies! I need some help getting a program together so I can finally get my body in tip top shape. I guess I will share some information on myself. I am a mother of 2 (age 6,3). The best shape my body was in was before and after my first child. I was pretty darn lean back then and you could actually see my muscles without flexing. Nice! Sadly, since having my second I forgot how to workout good. Isn't that pathetic? lol I don't remember at all what I knew back then. I think I lost my brain after having my last baby. I don't ever feel I have been FAT, but definitely not lean and in top shape. I had my first baby and got lean, but I had saggy belly. I had my second and it was even worst!! I lost all my pregnancy weight and an additional 5 lbs and decided to get a tummy tuck and get my boobs fixed back in October 2006. Unfortunately now my surgeon did not pull me tight enough so I plan to go back for a revision in February. I want to get as lean as possible before then to ensure that he pulls me tight enough this time because I do NOT want to go back again. My stomach is pretty flat my main problem area is the flanks! Of course my whole body needs to tighten up but I seem to hold most of my fat in the flanks. I want them gone!! Can anyone help me get a routine down so that I can shed the fat? If I am serious is it obtainable goal to lean down by Feb? I will share my stats and some examples of stuff I eat. Any new food ideas would be awesome too.

Age: 27
Height: 5'7
Weight: 140
Bodyfat: Not sure? Need to be measured.

I try to eat 4 times a day now. I know I need to eat more! I guess I just need to figure out what else to eat. I will eat...

Meal 1- 1 cup of oats with splenda
Meal 2- Protein Bar
Meal 3- Chicken breast marinated with something, & asparagus/spinach/or peas.
Meal 4- Chicken breast or fajita steak with asparagus/spinach/or peas.

My workouts pretty much suck. I don't have a good weight training routine. I will just do some random machines working back/ biceps one day... triceps/shoulders one day... legs one day. I have not worked out my chest much at all since getting my implants as it really bugs me and isn't comfortable at all. (I went under the muscle). Not sure how to get over that or if my chest will be neglected forever!

I do 30-40 minutes of cardo each time I go to the gym either by precor machine or jogging on the treadmill.

I guess that is all for now. If you read this far sorry for the novel, but I figured the more information I can give the better.

Thanks!
 
silverstar1025 said:
Hello ladies! I need some help getting a program together so I can finally get my body in tip top shape. I guess I will share some information on myself. I am a mother of 2 (age 6,3). The best shape my body was in was before and after my first child. I was pretty darn lean back then and you could actually see my muscles without flexing. Nice! Sadly, since having my second I forgot how to workout good. Isn't that pathetic? lol I don't remember at all what I knew back then. I think I lost my brain after having my last baby. I don't ever feel I have been FAT, but definitely not lean and in top shape. I had my first baby and got lean, but I had saggy belly. I had my second and it was even worst!! I lost all my pregnancy weight and an additional 5 lbs and decided to get a tummy tuck and get my boobs fixed back in October 2006. Unfortunately now my surgeon did not pull me tight enough so I plan to go back for a revision in February. I want to get as lean as possible before then to ensure that he pulls me tight enough this time because I do NOT want to go back again. My stomach is pretty flat my main problem area is the flanks! Of course my whole body needs to tighten up but I seem to hold most of my fat in the flanks. I want them gone!! Can anyone help me get a routine down so that I can shed the fat? If I am serious is it obtainable goal to lean down by Feb? I will share my stats and some examples of stuff I eat. Any new food ideas would be awesome too.

Age: 27
Height: 5'7
Weight: 140
Bodyfat: Not sure? Need to be measured.

I try to eat 4 times a day now. I know I need to eat more! I guess I just need to figure out what else to eat. I will eat...

Meal 1- 1 cup of oats with splenda
Meal 2- Protein Bar
Meal 3- Chicken breast marinated with something, & asparagus/spinach/or peas.
Meal 4- Chicken breast or fajita steak with asparagus/spinach/or peas.

My workouts pretty much suck. I don't have a good weight training routine. I will just do some random machines working back/ biceps one day... triceps/shoulders one day... legs one day. I have not worked out my chest much at all since getting my implants as it really bugs me and isn't comfortable at all. (I went under the muscle). Not sure how to get over that or if my chest will be neglected forever!

I do 30-40 minutes of cardo each time I go to the gym either by precor machine or jogging on the treadmill.

I guess that is all for now. If you read this far sorry for the novel, but I figured the more information I can give the better.

Thanks!
Click to expand...

Howdy Ma'am... welcome. Thanks for providing the information you did, upfront. Keeps us from having to nag ya fer it! ;)

Your diet isn't bad, but it isn't good enough to affect the change you are seeking. Click on this link then following that guide I want YOU to tell me how you would change your current diet. If you can only "fit" four meals in then that will be adequate. Protein bars are pretty much candy. I would only recommend those if you are REALLY stuck for food. Otherwise do not make them a habit. They are expensive and unnecessary and won't really help get you where you want to go.

As for the training... I recommend you quit ALL CARDIO for one week and allow your metabolism to adjust. Too much cardio for too long is very counter productive.

As for "forgetting" how to workout. :lmao: Naaaaaaaaaaaaah "life" just got in the way and perhaps you lost the passion you once had. I know that feeling VERY WELL. Perhaps you just need to find some new stuff to keep you interested.

You might try doing one week of fullbody workout, every other day to get you back into the swing of things. Here is an example of what I did yesterday, to give you an idea of what I am talking about:

Giant set for lower body:
1. Seated leg extenstions
2. Prone hamstring curls
3. Seated leg press

Do circuit three times the only rest you have is to walk from one piece of equipment to the next.

Giant set for upperbody:
1. Seated cable rows
2. Tricep pushups
3. Hanging leg raises
4. Standing cable ab crunches

Do circuit three times the only rest you have is to walk from one piece of equipment to the next.

You should be done in 20/30 minutes. If the sweat isn't rolling off your nose and you aren't feelin like you "just did something" then you aren't using enough weight/reps or intensity while moving those weights.

I also had an abdominoplasty and mastopexy (like a reduction and implants underneath my pecs). Unless you are talking about becoming a competitor I really don't see the need for you to kill yourself with great pectoral development but you shouldn't neglect them either as you are only as strong as your weakest link. I had my surgery 10 years ago so I honestly can't remember what it was like before implants... It feels odd when I work my pecs, but I am used to it so I dunno what to tell you other than you have to decide what is most important to you. :)
 
BIKINIMOM said:
Howdy Ma'am... welcome. Thanks for providing the information you did, upfront. Keeps us from having to nag ya fer it! ;)

Your diet isn't bad, but it isn't good enough to affect the change you are seeking. Click on this link then following that guide I want YOU to tell me how you would change your current diet. If you can only "fit" four meals in then that will be adequate. Protein bars are pretty much candy. I would only recommend those if you are REALLY stuck for food. Otherwise do not make them a habit. They are expensive and unnecessary and won't really help get you where you want to go.

As for the training... I recommend you quit ALL CARDIO for one week and allow your metabolism to adjust. Too much cardio for too long is very counter productive.

As for "forgetting" how to workout. :lmao: Naaaaaaaaaaaaah "life" just got in the way and perhaps you lost the passion you once had. I know that feeling VERY WELL. Perhaps you just need to find some new stuff to keep you interested.

You might try doing one week of fullbody workout, every other day to get you back into the swing of things. Here is an example of what I did yesterday, to give you an idea of what I am talking about:

Giant set for lower body:
1. Seated leg extenstions
2. Prone hamstring curls
3. Seated leg press

Do circuit three times the only rest you have is to walk from one piece of equipment to the next.

Giant set for upperbody:
1. Seated cable rows
2. Tricep pushups
3. Hanging leg raises
4. Standing cable ab crunches

Do circuit three times the only rest you have is to walk from one piece of equipment to the next.

You should be done in 20/30 minutes. If the sweat isn't rolling off your nose and you aren't feelin like you "just did something" then you aren't using enough weight/reps or intensity while moving those weights.

I also had an abdominoplasty and mastopexy (like a reduction and implants underneath my pecs). Unless you are talking about becoming a competitor I really don't see the need for you to kill yourself with great pectoral development but you shouldn't neglect them either as you are only as strong as your weakest link. I had my surgery 10 years ago so I honestly can't remember what it was like before implants... It feels odd when I work my pecs, but I am used to it so I dunno what to tell you other than you have to decide what is most important to you. :)
Click to expand...

Thank you so much for the reply! It is nice to have a little guidance! I guess protein bars are pretty much candy bars, but I have trouble figuring out what else to eat at work. Are rice cakes ok? Any other suggestions? Thanks on some of the workout tips. I will make some changes in the gym this week!
 
silverstar1025 said:
Thank you so much for the reply! It is nice to have a little guidance! I guess protein bars are pretty much candy bars, but I have trouble figuring out what else to eat at work. Are rice cakes ok? Any other suggestions? Thanks on some of the workout tips. I will make some changes in the gym this week!
Click to expand...

One of my favorite quick and easy no cook meals is:

a rice cake w/peanut butter and cottage cheese. I know it sounds gross but don't knock it till you've tried it. Add some carrots or a golden delicious/granny smith apple (got vitamin C in addition to fiber and simple sugar for energy) and you are good to go. Great little meal, no hassle, no cook, yummy and will keep your blood sugar stable. :qt:

I would still like for you to put a little thought into what your meals should consist of as pertaining to the link with the simple meal guide I posted up. I want you to be able to make the best food choices possible no matter what the situation. This can only be done if you dig and and figure it out with a little guidance from the board.

I am looking forward to following your progress.

I did 25 minutes in the pool today. Workout consisted of various aquatic movements. Lemme tell ya'll when I was done, I was bout ready to pass out. :evil:
 
BIKINIMOM said:
One of my favorite quick and easy no cook meals is:

a rice cake w/peanut butter and cottage cheese. I know it sounds gross but don't knock it till you've tried it. Add some carrots or a golden delicious/granny smith apple (got vitamin C in addition to fiber and simple sugar for energy) and you are good to go. Great little meal, no hassle, no cook, yummy and will keep your blood sugar stable. :qt:

I would still like for you to put a little thought into what your meals should consist of as pertaining to the link with the simple meal guide I posted up. I want you to be able to make the best food choices possible no matter what the situation. This can only be done if you dig and and figure it out with a little guidance from the board.

I am looking forward to following your progress.

I did 25 minutes in the pool today. Workout consisted of various aquatic movements. Lemme tell ya'll when I was done, I was bout ready to pass out. :evil:
Click to expand...

BM the link you are talking about. Is it a link you should have posted in the original thread to me or were you trying to refer me to a sticky. You mentioned a link, but I didn't see anything to click on. Silly me!

Oh and that rice cake definitely does not sound appealing, but if you say so! I take it you use the PLAIN rice cakes?
 
BTW- your avatar is very scary! Did you do the makeup yourself?
 
silverstar1025 said:
BTW- your avatar is very scary! Did you do the makeup yourself?
Click to expand...

LOL Yes, been at it for a Loooooooooooong time. Halloween has always been my favorite holiday and we always made our own costumes as kids. With four kids of my own (who NEVER wore a storebought costume on MY watch) I've had plenty of practise. hehehehehe Matter of fact, got married in costume last year. :)
 
Ok BM I read that thread you posted for me. I will say that I KNOW I don't get much fat in. I think I have been scared of it. That and the fact that I am not real sure what all are healthy fats to eat besides peanut butter? I may need help in that area. Can you give me a list of items that I should be eating? I can eat 5 times a day if I want. I just need to come up with more things to eat I guess.
You said have a cheat DAY. Ok this is what I have always done so that is good, but I have heard others say don't cheat a whole day only cheat 1 meal a week.
 
silverstar1025 said:
Ok BM I read that thread you posted for me. I will say that I KNOW I don't get much fat in. I think I have been scared of it. That and the fact that I am not real sure what all are healthy fats to eat besides peanut butter? I may need help in that area. Can you give me a list of items that I should be eating? I can eat 5 times a day if I want. I just need to come up with more things to eat I guess.
You said have a cheat DAY. Ok this is what I have always done so that is good, but I have heard others say don't cheat a whole day only cheat 1 meal a week.
Click to expand...

Some examples of healthy fats are olive oil, fish oil, flaxseed oil, walnuts and almonds.

I take fish oil tablets before bed. I mix flaxseed mill in my protein shakes. I cook with olive oil. Almonds and walnuts are great to throw in a salad.
 
hi hun and welcome!

Legs, my fav thing............................:)

You don't need a huge amount of time in the gym to get your butt and legs all lovely again if you train with enough intensity.

You will also burn a HUGE amount of calories.

Just to give you an example, I have a heart rate monitor that is programmed for me......

one hour of cardio on the x-trainer, usually about 500 kcals

45 min of my leg workout- 600 kcals

Also with doing weights, you keep burning calories a lot longer after the workout, and building muscle gives your body the great shape.

Muscle is also more metabollically active, so more muscle will use more calories.

I am a firm believer in women training just like men, you won't 'bulk up' unless you take anabolic steroids.

So back to basics, dead lifts, squats, leg press, and lunges.

Leg extensions are the only thing that will isolate the quads, so also fantastic, and leg curls are great for your hamstrings and I SWEAR they also work my glutes and a bit of calves as well.

I wouldn't worry too much about chest, although I would still train it a wee bit, going light, higher reps.

Keep us posted, and keep on asking if you have any questions
 
Thanks ladies!! I do take fish oil pills with my other vitamins so that is good :) I do want to train the chest at least a little, but need to find something that isn't too hard on them. I tried benching once and wow it felt too weird and I left with my boobs actually feeling sore. Maybe I need to try doing some machines with low weights maybe that could help?

I have not been able to train all weekend. I came down with a fever and was in bed all day yesterday. I only have a low grade fever today, but still feeling a lot better. Hopefully I will feel good as new and able to get back into it by Tuesday. I hate being sick!
 
silverstar1025 said:
Thanks ladies!! I do take fish oil pills with my other vitamins so that is good :) I do want to train the chest at least a little, but need to find something that isn't too hard on them. I tried benching once and wow it felt too weird and I left with my boobs actually feeling sore. Maybe I need to try doing some machines with low weights maybe that could help?

I have not been able to train all weekend. I came down with a fever and was in bed all day yesterday. I only have a low grade fever today, but still feeling a lot better. Hopefully I will feel good as new and able to get back into it by Tuesday. I hate being sick!
Click to expand...

Have you tried using DBs instead of the bar for benching? Also, have you tried incline and decline benches maybe those are better? Did your PS give you the okay for lifting heavy? Pec fly machine or cables work your chest too.

Hope you feel better! :)
 
claire said:
Have you tried using DBs instead of the bar for benching? Also, have you tried incline and decline benches maybe those are better? Did your PS give you the okay for lifting heavy? Pec fly machine or cables work your chest too.

Hope you feel better! :)
Click to expand...

Claire, my ps actually doesn't recommend any lifting with the chest especially with going under the muscle. I know every ps is different though and some say it is perfectly fine. I would like to do something, but don't feel the need to list real heavy. I just wish I could get over the weird feeling and pain in the breast. It has been 13 months now since I had it done and they still bother me when my chest muscles get worked out.
 
Yep I have not been training at all. I have been quite lazy actually! I am still sick! Trying to get over the cough and now I feel like I have a sinus infection. Lovely!
 
I have read in a few places if the cold is in your chest you need to stop training.

If the cold is in your head only, you can train. Light training will boost your immune system, too heavy, it will suppress your immune system.

Either way, get well soon

:)
 
tatyana_zadorozny said:
I have read in a few places if the cold is in your chest you need to stop training.

If the cold is in your head only, you can train. Light training will boost your immune system, too heavy, it will suppress your immune system.

Either way, get well soon

:)
Click to expand...

Thanks I have heard that also. I am just taking it easy because I do have the chest coughing and I did have a fever for 2 days also.
 
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