48 year old lady new to weight training

[GetMoving_48]

OMG! After my first day could barely sit, stand, or go up steps without groaning. Since I work in a men's high security prison, this gave the guys a huge laugh.

The first day was back, butt, legs and abs.

Question: Is it normal to get bruises? Last time I ignored a bruise I was out of commission for a couple of months, not able to walk properly let alone jog.

I have been reading other questions, so I'm no longer beating myself up for skipping exercise for a day.

My second workout was arms, chest, uppper back, and abs.

Question: Unlike my err butt and thighs burning for three days, there was no pain in my arms at all. There was a little tenderness in my chest. This was even though I did three sets of 10 and most areas were burning before the end of the last set. Does this mean that I didn't start out with heavy enough weights? Should I bump it up a little or a lot at a time in this case?

I have a lot of weight to burn off, 48 pounds. So I have changed my 13 kilometer daily run to a 20 minute intervals run. After 20 minutes I was more buggered than after doing 13Ks anyways.

Question: Will the weight circuit combined with the intervals cardio burn the 48 off quickly. I added weight training because the 13ks weren't doing much for weight loss any more.

Also I have been eating six small meals a day. With a Whey, banana, and milk shake right after the circuit. I even added those carbs back into my diet. So I think my diet is good.

Icky and kind of sticky Question: I never used to stink when I sweat. Now I sweat heaps all day and it smells awful. Is this normal, the smell that is?

I am feeling good and getting addicted real quick ... 1 1/2 hour circuit and 20 minute cardio today.

Thanks,

Wendy

[Packard]

Muscle aches are normal the first 3 or 4 workouts. Don't worry too much about that.

Working out with the aches is OK too. It draws blood into the area and flushes out the muscles and quickens the recovery.

Different parts of your body will naturally be better developed than other parts because of your normal activities. Over time you will be able to judge which to use heavier weights with.

Initially figure on 6 weeks of training to get you in good enough condition that you can add resistance sufficient for real results.

The weeks 7 through 12 will yield the biggest result. You will have gotten past the achy period and you will have the form down on all the exercises. You will be able to handle sufficient resistance for some real improvements.

Notwithstanding all the TV ads that claim a terrific body for you in 6 weeks, that is not a reasonable time frame for noticeable results.

6 months is fast; 12 months would be average; and 18 months would be slow. Figure on 12 months of steady training for fine results. You will see interim improvements, but give this some time.

(Note: 48 is not too old for real improvements in appearance.)

[swanso5]

search "your body is a barbell" by alwyn cosgrove and do that program i'd suggest

[Joesportstalk]

Be sure to leave room for a progression routine. ( do not burn yourself out as many first timers or people starting new again do)

Push yourself, but allow your body good rest time and you need to be able to show gains ( small ones are a good thing) each couple of weeks or so through the first twelve weeks of your program.

In fitness the Turtle is always the winner of the race.

Good luck on your journey

[GetMoving_48]

Thanks for allaying my fears Packard (name or Packard Bell?). I am spending the majority of my workout program on strengthening my core muscles. My greatest worry is injuring myself and knocking myself out of the game before I really get going.

Thanks for the response Joe. I will have to look up progression routine. Since reading some of the other answers on other posts, I have been taking regular breaks.

Thanks for the suggestion swanso5. I am also interested in purchasing a good book with good step by step pictures on how to do the exercises proparly, especailly as some workout programs talk about exercises I've never heard of before. Any suggestions?

The changes that I have made: adding back some carbs, , the weights and targetng body parts, and changing up the cardio, have led to a massive 8 pound loss in one week. I also have been eating a fruit as soon as I wake up. I can't eat anything more than that as my Thyroid medicine says no food half hour either side. I figure the fruit won't mess too much with the medication (fingers crossed). By the time I get done with my workout and cardio, more then a half hour has gone by so there is no problem eating then.

This week several people at work asked me what I was doing, because they have noticed that I am looking trimmer and fitter. Mind you, I have been jogging those 13 Ks since October and had already lost 23 pounds. They were really surprised when I ate a meal every three hours (a lot of meals in a twelve hour work day : ). So I am going to e-mail the website to anyone at work who is interested.

I felt so great I volunteered to do every job that required going up steps (a task that used to wear me out).

[Packard]

The one week weight loss of 8 pounds is almost certainly not sustainable, nor should you try to sustain it.

Much of that weight loss is probably water weight loss. The diet change will often result in less water retention. As your body adjusts to the new diet it will balance out the water a bit and you might even see a minor reversal of that 8 pound loss. Just stick with it.

[Joesportstalk]

The one week weight loss of 8 pounds is almost certainly not sustainable, nor should you try to sustain it.

Much of that weight loss is probably water weight loss. The diet change will often result in less water retention. As your body adjusts to the new diet it will balance out the water a bit and you might even see a minor reversal of that 8 pound loss. Just stick with it.

Well said, and to add a good rate of weight loss is no more than 3 lbs a week. in fact 2 lbs a week is probably the most optimal.

If you are adding muscle you will not want to use only weight as your indicator of success either. Invest in a body tape and do measurements of your body monthly to see your progress is another simple base line to use for improvement gains.

[GetMoving_48]

Thanks. I realize the 8lbs in one week is not sustainable. I normally aim for 2lbs per week, but experience has taught me not tp count on that either.

I used the measuring tape on the day I started and have measured myself every other month and during periods of no loss that last two weeks or more. This is so I don't get discouraged and it has helped me to mentally deal with those plateaus.

I didn't realize the diet would effect water retention.

[Packard]

...
I didn't realize the diet would effect water retention.

Very often when you diet you end up avoiding things like pizza, spaghetti, and other spicy foods. Having eliminated the spicy foods you will reduce your water retention (spicy foods make you thirsty).

It all balances out at the end as you body will acclimate to the new diet.

[GetMoving_48]

You were right I gained the water weight back and two pounds more. So thanks for the heads up, otherwise I might have dropped one of the six meals to get it back down again. I have lost the extra two pounds, but the rest is being very stubborn.

Good news is the inches are coming off. The most improved over the month is the waist ... finally ... down 3 inches from last month. I have been trying to hit my ab routine six days a week.

Lunges are still my most difficult exercise. I can perform them, but only when holding on to something for balance. I have wanted to add weights, but difficult when one hand is hanging on to something for balance.

[Packard]

Keep in mind that as your body weight goes down, so does your caloric expenditure. (It takes more energy to move a 135 pound person than it takes to move a 105 pound person.)

Use a calorie calculator see see what your approximate caloric intake should be to maintain your body weight. Then reduce that amount for your diet and you will continue to lose weight.


See: http://www.freedieting.com/tools/calorie_calculator.htm


Weight is like weather/climate. The weather changes daily, but the climate is the average for that time of year over many years.

Your weight may change daily, but if you stay with a reduced calorie diet, you will lose weight over time. If you stay 500 calories under daily, you will average 1 pound a week; 52 pounds a year. In 10 years you will have lost 520 pounds. Probably more than you need to lose.

Slow and steady will get you better results than fast.

[kimgohan]

OMG!
The first day was back, butt, legs and abs.

My second workout was arms, chest, uppper back, and abs.

Question: Unlike my err butt and thighs burning for three days, there was no pain in my arms at all. There was a little tenderness in my chest. This was even though I did three sets of 10 and most areas were burning before the end of the last set. Does this mean that I didn't start out with heavy enough weights? Should I bump it up a little or a lot at a time in this case?

I have a lot of weight to burn off, 48 pounds. So I have changed my 13 kilometer daily run to a 20 minute intervals run. After 20 minutes I was more buggered than after doing 13Ks anyways.

Question: Will the weight circuit combined with the intervals cardio burn the 48 off quickly. I added weight training because the 13ks weren't doing much for weight loss any more.

Also I have been eating six small meals a day. With a Whey, banana, and milk shake right after the circuit. I even added those carbs back into my diet. So I think my diet is good.

Icky and kind of sticky Question: I never used to stink when I sweat. Now I sweat heaps all day and it smells awful. Is this normal, the smell that is?

About your program, try to isolates or set a program for your body parts. for your muscle to recover. Try This,

Day 1 - Chest, Tricep and Abs
Day 2 - Back, Bicep and Hamstring
Day 3 - Rest
Day 4 - Quads abd Calves
Day 5 - Shoulder, Traps, and Abs
Day 6 - Rest (maybe some Cardio but no Lifting weights)
Day 7 - Rest (maybe some Cardio but no Lifting weights)

Drink at least 10 8oz. of water a day. This will help you cleanse your system (digestive)

Try, Spinning or Stationary bike for your Cardio. Aim for 90-100 rpm the whole session (probably 30-45 mins.) Monitor the Resitance your using. If 100rpm seems so easy add Resistance. This excercise minimize the impact (weight) on your knees) compare on Jogging.

You got a good diet. Just add more protein from meat and eggs probably.

Try to use a clothing that was made 100% Polyester. Avoid Clothing with any cotton composition. Same thing on socks too. It's eighter Polyester or Bamboo Fiber.

I hope this will helps you to have a healthy and fit lifestyle.

[swanso5]

why only train each musle 1/week?

when learning to ride a bike you don't do it once a week "to recover", you do it everyday...perfect practice makes perfect...you want to get good at something (and that's what we do when wee train), do it often

[Packard]

why only train each musle 1/week?

when learning to ride a bike you don't do it once a week "to recover", you do it everyday...perfect practice makes perfect...you want to get good at something (and that's what we do when wee train), do it often

When I was in my 20s I hit each muscle 3 times per week.

Later on, to increase power, I went to 2 workouts per week; one light and one heavy. It allowed more recovery time and thus I was able to hit each muscle harder (which in turn required more recovery time).

If you work each muscle 3 times per week and you recover fully it is fine. But because you are working 3 times you cannot maximize your increases in intensity and duration. Longer rest times are an advantage.

Now that I am in my 60s I hit each muscle once per week. It allows a sustainable routine with good intensity. For younger people I recommend hitting each muscle twice a week, with one workout of lighter intensity and (perhaps) fewer sets.

[Packard]

Lunges are still my most difficult exercise. I can perform them, but only when holding on to something for balance. I have wanted to add weights, but difficult when one hand is hanging on to something for balance.

You just have to know the "magic trick" (which I will tell you).

Preparation:

You need to maintain some symmetry in the upper body during the exercise. So either place both hands on you hips or have both hands hang at your sides.


Execution:

Start with a "shallow" lunge until you get your confidence up. A shallow lunge is one where you don't lunge very far forward.


Magic trick:

Pick a spot on the far wall that is approximately chest high and stare at it during the exercise. Do not take your eyes off that spot until you have completed the set. If you are working in front of a mirror, then look at your face in the mirror.


Resolution:

As long as you pick a spot to look at you will maintain your balance. If you look at your feet or let your eyes wander around you will have great difficulty. I would imagine that by the end of the 2nd or 3rd set you will be fine. It's like riding a bicycle: it's impossible to do until it is easy to do.