ShapeFit.com

[melati]

Greetings

I have gained a lot of work since I started working from home in 2002. I started working out on September 1st this year. For the first four weeks of my workout, I did the following routines.

Treadmill – 35 minutes
Stationary Bike – 30 minutes
Recumbent Bike – 30 minutes

I slowly increased intensity level and speed for all of the above while working out at least 5 days a week. I started some weight training two weeks ago and did at least 40 minutes of cardio (combined treadmill and bike) first before moving on to weights.

Bicep curls – 35 times (3 sets)
Tricep curl – 35 times each arm (3 sets)
Long Cable Crossover – 45 times (3 sets)
Tummy Crunch Machine – 200 times and the same number of times for obliques (60 pounds)

I eat 3 meals a day. My last meal is before workout at 6pm. This is what I usually eat.

Breakfast – Oatmeal/Coffee/An apple
Lunch – 2 tablespoons of rice or pasta/Lots of veggies/protein consisting of either tofu/eggs/tuna
Dinner – 1 chapati (flat Indian bread/Lentils)

On September 1st, I weighed 80 kilos (height: 5’ 2”) and two days ago the weight scale said 75 kilos. My face has slimmed down a lot. I feel much stronger and active now.

Need advice on routines. And am I eating enough?

[swanso5]

not eating anywhere near enough and training needs a lot of work

age, gender, training expericne, training equipment to use etc??

[melati]

[swanso5]

you have a gym to go to, yes?

[melati]

[DianaB]

[melati]

[Boopster]

Let me preface this by saying in no way am I a certified trainer or nutritionist. But from my experience in working with a personal trainer, you are not eating enough food during the day to sustain even a mouse.

Gaining muscle requires a good amount of protein and you're really lacking there. The key to a healthy body is good clean food and eating 6 times day. It keeps your blood sugar levels constant and you will less likely binge eat. No matter what, you gotta eat to remain healthy;)

Fresh fruits and veggies, fish, chicken breast, turkey breast, tuna and good carbs like oatmeal, rice cakes, sweet potatoes. Whey protein is a great meal supplement post workout. I like Dymatize brand and use casein protien at night before bed so my body doesn't starve while I sleep. It has a slow release and believe it or not your body does most of it's gains while you sleep, not while working out. I did not see any weight routines for legs, or back. You do get some with your cardio but you also need weight training those areas too. These should be incorporated into your routine. You are doing way too much ab work. Every other day is good and remember it's quality not quantity. I usually do 4 sets of 15-20 of one ab exercise and 4 sets of 15-20 of different ab exercise.
Your reps are way too high. For instance, when I train my shoulders I usually use 15# dumbells and complete 3 sets of 10-15 reps of side raises. Overhead DB press 20-25#'s 3 sets of 10-15. I don't use massive amounts of weight. Focusing on form and the quality of the excerise you do is so important. It prevents injury and in the end your results are better

Looks like DianaB is willing to help you. A certified personal trainer is well worth the money invested and can lead you in the direction you need. DO your homework when finding a trainer. ASk for their credentials and any references they have. Call their former or present clients if you can and get a feel for what their experience was like. I belong to my local YMCA, but the trainers there suck, so I had to find trainer willing to meet my needs and goals. Good luck to you and congratulations on your road to success!

[melati]

Thank you for replying me. My response is in bold

[vamp]

melati, I would not recommend a mass builder for you, especially if you are overweight. I would recommend a whey protein powder for right after you work out.

Whey powder formulas range around 120 calories (mixed with water for one scoop) and about 23 grams of protein. The isolates are around 110 calories and range around 35 grams of protein for the same measurement. Go for the one with the most product for the cheapest price. It may take a couple of brands to find one that you like the best as far as taste.

I would also say good for you for not swaying from lifting weights. Who cares if "women just don't do that here". You are doing the smart thing by using weights.

Cheers

[melati]

[vamp]

Should be ok, there should be others available as well, but its a basic whey powder which is good for what you need right now. Over time you will find others, personally I find GNC overpriced but you need to go with what's available to you.

Try asking the regulars at a gym near you or "male" trainers that your husband may know. You may find more information from them as well. A true body builder will help you if you ask.

Cheers

[melati]

[vamp]

I'm sorry to say that the majority of women out there and some men are still of the belief that heavy weight lifting will make you huge and veiny like you see in the pro body building circuits. It is really a shame because it is an excellent way to help shape your body, gain strength and feel great.

Cheers

[melati]