Clueless newbie

[Kathybird]

Hello all. Found this site through stumbleupon. I figured since I'm trying to lose (5 year old) fat from pregnancy, I might as well try this, I've tried every other thing.

I'm 38, 165 lbs., female, 5'1. I've worked out since I was in high school, back then it was cycling and weights (my own version of lifting weights, back in the Jane Fonda days ), and I had a rough pregnancy almost 6 years ago and never got the extra weigt off.

I run (3 miles usually, 5 and I'm pooped the following day), my diet is high in fat and carbs, do some weights half-heartedly, elliptical sometimes. I DO work out regularly, every other day generally, sometimes 2 days on, 1 day off.

So I'm interested in getting into ... I guess recreational bodybuilding? I'm tired of looking like the marshmallow woman with all the time I devote to working out. OK enough complaining.

Oh I did sign up for that FitDay, I like that site!! I'm trying to get down to 130 lbs and get back my nice toned muscles I had in college. (Tell me my college days are gone.... no no!! Shhhhh! Let me have my dreams )

 

[Arnold]

Welcome to our bodybuilding & fitness community

Kathybird welcome to IM!

FYI - this forum is for new member introductions, please post specific questions in the appropriate forums, thanks!

BTW, you can upload your pics here Photo Gallery.

Note: This is an automated message.

 

[Phineas]

I think you should speak with Built. She was an overweight 10 k runner who, after years struggling with weight loss/gain, turned herself into a pretty awesome natural bodybuilder. She's going to be one of your main resources on this site.

Send her a PM, and you're well on your way. Welcome to the board!

 

[Phineas]

One more thing: weight loss is mostly diet, then mindset, THEN training. You'd be amazed how much your body can improve with even the simplest adjustments to what you eat and when you eat it.

If I were you I'd begin in the diet and nutrition section. Post your diet along with your macros (macronutrients...your ration of protein/carbs/fat....would look something like 40/30/30..or 30/50/20, etc), and other stats like weight, BF (bodyfat), age, height, etc. The more info you give the more everyone can help you.

Then, post your routine in the training section. Give all detail, including your goals, training background, and and injuries you might have. Make sure to give rep ranges so we know at what volume you're training. Don't need to indicate how much weight on each exercise.

One quick piece of training advice I'll give you now: compound movements burn WAY more fat than isolation. So, say goodbye to those arm curls and say hello to the squat rack!

 

[Kathybird]

Ah, see... compound movements??? Greek at this point.

Yeah it's the diet that kills me. I LIKE carbs.

I'll go post stuff in the questions and nutrition forums... when I have enough info to ask questions about. At this point I just started yesterday So I've started I guess what you'd call whole body, probably do 2 days on 1 day off with cardio in there some where. I still want to continue to try to do a half marathon in the fall like I'd planned. I'll figure out the 3 day a week plan for lifting, maybe day 1 weights, day 2 cardio, day 3 off then day 4 weights, with the third day of weights being day... 7. Wait, then I'd be doing days 1 and 7 weights... I'll figure this out.

 

[Phineas]

Ah, see... compound movements??? Greek at this point.

Yeah it's the diet that kills me. I LIKE carbs.

I'll go post stuff in the questions and nutrition forums... when I have enough info to ask questions about. At this point I just started yesterday So I've started I guess what you'd call whole body, probably do 2 days on 1 day off with cardio in there some where. I still want to continue to try to do a half marathon in the fall like I'd planned. I'll figure out the 3 day a week plan for lifting, maybe day 1 weights, day 2 cardio, day 3 off then day 4 weights, with the third day of weights being day... 7. Wait, then I'd be doing days 1 and 7 weights... I'll figure this out.

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

http://www.ironmagazineforums.com/training/60738-training-101-a.html

http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html

These links are extremely useful. Check them out.

Compound movements are exercises where you utilize more than one joint. An easier way to think of it is they're exercises that contract more than one muscle. For instance, a squat (one of the, if not the, best exercises) works your quads primarily, but also your hamstrings, glutes, adductors, hip flexors, back, abs, core, etc. It's multipurpose. Arm curls, on the other hand, "isolate" the biceps. Note that it's physically impossible to actually isolate a muscle; other muscles are always assisting, no matter what. The term isolation simply means the majority of the work is with one muscle. Also, compound lifts tend to focus on larger muscle groups, which elicits more growth hormones -- which will affect your whole body. When you train your biceps in isolation a very small amount of growth hormones are released in your body. On the other hand, when you squat your quads (largest muscle region of the body) and all the other muscles release a much greater amount, which float around your whole body. Meaning....leg work will help your arms, shoulders, back, chest, etc, grow!! It's the wonders of compound lifting..more bang for your buck

Is that clear?

 

[Kathybird]

That is very clear. Thanks! I have been getting the idea reading the newbie stickies and trying to figure out how to put together a regular routine based on that tutorial in one of the stickies... that's my next project.

The diet will be tackled after the FitDay gives me an outline of 3 or 4 days of eating. So far, holy cow, carbs are around 50% of my total intake. Protein is 14% today, but I HAVE made an effort there, so I guess my regular intake is much less than that

 

[Max-Power]

Changing the nutrition is tough. There's simply so much food that appears healthy but in reality it's crap.

Good luck with your quest. keep us posted.