Help with weight/toning

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  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Packerjohn wrote: »
    A movement screen is where the trainer has the trainee go through a standardized set of movements with grading criteria. This should be done before the trainer has the trainee do any exercises. The idea is to identify any movement issues the trainee has so the trainer can help the person work on those as well as prescribe exercises that are appropriate given any issues the person has.

    You mentioned squats and lunges hurt. These movements should not hurt (other than maybe some delayed onset muscle soreness) done properly and in someone with no injuries.

    The Function Movement Screen is probably the best know but there are other methods.
    http://www.functionalmovement.com/fms
    This is correct. A good trainer doesn't have clients doing exercises they can't seemingly do correctly due to excessive weight or lack of ROM.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • AsISmile
    AsISmile Posts: 1,004 Member
    KristenMarie1181 wrote: »
    Well in zumba we do lot of squats so the next day I had my trainer work out. He made me do lunges. The hamstring pulled and hurt couple days. It didn't hurt until he made me do the lunges. Then my ankle started hurting to. It's been hurting for a week and I can barely walk down the stairs. I have to walk one by one

    Oh and yeah how can I lose belly fat from those two?

    I made this thread to see if anyone can give me a workout to do with free weights. I'm hoping I can get pointers I really need to work out today before supper

    Since no one seemed to have done this so far, here is a list of beginners workout programs that have progressive overload weight training:

    - stronglifts 5x5
    - Icf 5x5
    - New rules of lifting for women
    - Strong curves
    - Starting strength

    And some bodyweight routines:
    - you are your own gym
    - Convict conditioning
    - Nerdfitness beginner bodyweight routine

    All are suitable for beginners by adjusting them to your own level. Just google them all and see which would best suit you.
    I would however recommend not starting until the issues with your leg clear up.
  • LKArgh
    LKArgh Posts: 5,178 Member
    edited August 2015
    KristenMarie1181 wrote: »
    The doctor didn't even tell me what to eat. And I can't see a dietitian because last time I went to one the girl told me to eat 40-60 carbs each meal 3 times a day.. :worried:

    Which sounds like perfectly reasonable advice, and has to do with managing diabetes/prediabetes/insuline resistance and nothing to do with weight loss.
    To get back to the original question: at your weight, the important thing is diet and reasonable expectations. Unless monitored by a dr, you should nto be on a very low calorie diet, so stick to something more reasonable than the nonsense your trainer told you. Set MFP to lose 2 lbs per week for now, and focus on this calorie goal.
    Exercise is for fitness not for weight loss. If it hurts, it should not be happening. As you gradually get in shape and lose weight, things will get easier, but there is no point in trying crazy workout schedules. Make sure you are not in pain, visit a dr if you feel you have hurt your leg, and choose something you can commit to without struggling. If you can keep up with Zumba or any other class, awesome. If you feel it is at thsi point too much for your tendons, joints etc, do something lower impact, like walking or swimming. If you like weights or any other strenght training routine, great, but make sure you focus on form and stop whenever something feels wrong. Pushing yourself too much before you have basics figured out results in injuries , not faster weight loss.
  • kami3006
    kami3006 Posts: 4,979 Member
    KristenMarie1181 wrote: »
    The doctor didn't even tell me what to eat. And I can't see a dietitian because last time I went to one the girl told me to eat 40-60 carbs each meal 3 times a day.. :worried:

    That seems to be the standard starting range for new diabetics. And is certainly lower than the average healthy persons meals. Why did you have an issue with it?
  • KristenMarie1181
    KristenMarie1181 Posts: 216 Member
    for the whole 40-60 carbs each meal i would have to eat so many calories and so much during the day because our place isn't full of so many carbs. I hated the way i had to count everything.. I wanna lose weight not gain weight..
  • KristenMarie1181
    KristenMarie1181 Posts: 216 Member
    I would like to know what does it mean for the 5x5. I am so lost on that!
  • kami3006
    kami3006 Posts: 4,979 Member
    As long as you're in a calorie deficit, you'll lose regardless of fat or carbs. Though, I realize you're dealing with a medical issues so you have to be mindful of what you eat.

    5x5 means 5 sets of 5 reps of each exercise. It is the basis for a few of the lifting programs.
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