One week in - some friends might help!

Christine_2017

Hi guys

I only started this again last week and have been staying on track so far (I think)!

Have managed to get rid of my daily weigh habit through the help of actually visiting the gym in my lunch breaks! Think I've finally accepted I won't get the super speedy results I get from fad diets like cabbage soup.

I feel more positive than ever and am really chuffed to be doing C25K - only in week 3 but I'm feeling better and more able with each session.

Does anyone have any tips to ease into strength training?

Currently 5'11 and 160lbs. Ideally would like to be 145.

I lost four stone of baby weight about four years ago but I was going through a marriage break up so the gym was my escape. I didn't eat much and felt very unhealthy. I'm hoping to do it right this time!

Please add me if you think we can help motivate each other!

rlilly697

If youre looking for weight loss? Use the calorie counter n set about a calorie deficit and do Intervals!
As for the strentgh training? I be inclined to start with low weight - High rep just as a start to get your body used to the movement then look at raising weight n dropping the Reps!
Seated Shoulder press,Squats ,Lunges n the like to begin with!
Good Luck!

Christine_2017

Thank you! I'm sticking with the 1200 a day and have been eating less than half my exercise calories on average.

I'm feeling less tired, although my legs ache! Just need to start some work on arms and the rest of my body now - thank you for the tips I'll start light

nancybuss

Welcome back!
Calorie count seems low for your height/weight.
Long term success is about getting enough nutrients. If you cut too much, you'll be craving everything in another week and then it gets hard.
Glad you're already feeling better!

write down your Why. More than the X pounds... but how will it Feel when you hit that? Why do you want it? is it to keep up with your little one? Put that down. That is what keeps a lot of people going when the hard days hit, because we ALL have hard days......

you've got this!!

rlilly697

Squats n lunges will help with your legs n Glutes lots of abductor/adductor stretches too will help relieve the aches n pains!
Arms - go with the standard Shoulder Press,Curls,Tri-cep extensions,Raises n Flyes!

Thanks for the Request x

Christine_2017

I did wonder about the count? That's what it gave me but I must admit I don't feel hungry as I'm trying to space out my calories and use them on healthier alternatives to my typical diet which is 'see food and eat it'!

I really just want to feel good about myself again, I think I've gone through the stage of 'I must look a certain way to meet someone, be happy etc' and realised that as long as me and my son are happy and healthy that's all that matters! I guess I just want to be a good role model for him whilst being able to keep up like you say x

rlilly697

I did think seeing 1200 calories? You,ll probably burn that chasing about after a little one! lol

notreallychris

1200 may be too low if you are working out, or plan to. How many lbs per week are you set on losing? With only 15 lbs to lose, .5lbs to 1lb per week would be a good goal.

Christine_2017

rlilly697 wrote: »

Squats n lunges will help with your legs n Glutes lots of abductor/adductor stretches too will help relieve the aches n pains!
Arms - go with the standard Shoulder Press,Curls,Tri-cep extensions,Raises n Flyes!

Thanks for the Request x

I do need to get some squats in sharpish! I might try one of those challenges but I'll probably need to check my posture etc as otherwise I'll be doing them all wrong!

Christine_2017

notreallychris wrote: »

1200 may be too low if you are working out, or plan to. How many lbs per week are you set on losing? With only 15 lbs to lose, .5lbs to 1lb per week would be a good goal.

I am going to the gym every day but only doing half an hour of actual work as it's during my lunch break. I think it's set to 2lb per week but I think I'll reduce it after hearing from you all. I'd be happy with 0.5 or 1lb per week lost the right and maintainable way!

estherdragonbat

Hi!

I'm relatively new to strength training myself. And at present, I'm exercising at home with dumbbells, bands, tubes, and some other bits of equipment, like a stability ball and cardio step. One thing I did was buy a book on strength training. I'm using Joan Pagano's "Strength Training: Exercises for Women" and it's a good fit for me. She has multiple exercises for different muscles and muscle groups ranged by difficulty and includes rep/set/weight levels (as applicable; she has bodyweight exercises, too) for three levels. Then at the end of the book, she gives a number of full-body workouts and cardio-and-weight interval workouts. I've been doing those.

If you do get that book, you can skip the newbie error I made: trying out multiple exercises for the same group in quick succession (3 or 4 sets of different types of squats, one after the other, and ignoring the rest of the lower body) and go directly to the first workout at the back of the book.

To be honest, I wasn't sure if I was getting any real results at first, but every so often, I get a reality check. Things like, until 2 months ago, I don't think I'd ever done a lunge in my life. Now I do 2 sets of 12 (so 2 sets of 24 lunges, 12 left, 12 right) holding light (3lb) dumbbells. It's an exertion, but I'm doing it. Three weeks ago, it was an achievement for me to lift a 15lb dumbbell in the store and lay it down again on the rack gently. Today I did 5 biceps curls with it.

If you don't go with dumbbells, I started with resistance tubes. You can find great workouts on YouTube. For dumbbells too. I just find it easier to buy a book because my workout area is nowhere near my computer, so watching a video isn't that helpful when I try to apply it.

Enjoy!

rlilly697

I was taught during my PT course!? If youre doing the standard bar behind your head from a squat rack?
Feet about shoulder width apart toes pointing slightly outward,Bend from the hips so you shove ya bum back out the way n as you "Squat" come down dont let your knees extend over your toes! and come down till your thighs are parallel with the floor.

rlilly697

and dont round the back!! if your shoulders are back n your chest is open you shouldnt be too far away

Christine_2017

estherdragonbat wrote: »

Hi!

Thank you so much! That's so encouraging to hear. I have most of that equipment (gathering dust) at home so time to bring it out! The book sounds great, I'll definitely order it

horses4ever1414

Welcome