Anyone want help?
Mtakid5
Posts: 29 Member
I am studying to become a personal trainer and I wanted to know if anyone could use my help for short or long term goals I really would love to see everyone become the best versions of themselves add me if you want my help for food suggestions, workouts or just motivation
7
Replies
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OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?0 -
I'm always in the market for free training advice.
I'm male, 53, 6' 1/2", and about 178 lbs having lost close to 25 lbs since the end of June. I've been slacking a tad since Christmas, but I typically eat below my MFP goal calories and run 7km at least 3 days a week, trying to build up to longer distances, and eating back only about half the calories MFP tells me I burn.
My problem is that I'm getting skinny-fat, which I attribute to being unable to do any meaningful weight training due to a stubborn shoulder injury. (Probably due in part to bad advice from a trainer at my company's gym the first time I went in for a workout in about 4 years.) Likely a torn labrum, but without an MRI it's hard to tell. (I've had one scheduled for weeks now, but it keeps getting moved back by the radiologists. Seems they have a very unreliable MRI machine.) I'm receiving PT for it, but it's responding very slowly. The shoulder has been very limiting, as it's difficult to even do many core exercises that puts any strain on it at all, or even use a foam roller since I must sometimes support myself with my arms.
Any suggestions for working around this?0 -
I'm in! ☺ I lost 82 pounds, 25-30 more to go. I never know if I'm doing the right workouts to get the rest of this weight off!!! ...example week:
Sun- 45 min cardio / abs
Mon- 60 cardio (some weeks, rest day)
Tues - 35 min cardio / legs (machines) & abs
Wed - 35 min cardio / upper body (free weights & machines)
Thur - rest day
Fri - 45 cardio /legs & abs
Sat - 45 cardio / upper body
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Needed bro0
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Just sent you a request0
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I'm always in the market for free training advice.
I'm male, 53, 6' 1/2", and about 178 lbs having lost close to 25 lbs since the end of June. I've been slacking a tad since Christmas, but I typically eat below my MFP goal calories and run 7km at least 3 days a week, trying to build up to longer distances, and eating back only about half the calories MFP tells me I burn.
My problem is that I'm getting skinny-fat, which I attribute to being unable to do any meaningful weight training due to a stubborn shoulder injury. (Probably due in part to bad advice from a trainer at my company's gym the first time I went in for a workout in about 4 years.) Likely a torn labrum, but without an MRI it's hard to tell. (I've had one scheduled for weeks now, but it keeps getting moved back by the radiologists. Seems they have a very unreliable MRI machine.) I'm receiving PT for it, but it's responding very slowly. The shoulder has been very limiting, as it's difficult to even do many core exercises that puts any strain on it at all, or even use a foam roller since I must sometimes support myself with my arms.
Any suggestions for working around this?
Well I would suggest focus on building your legs through doing leg pres and deadlifts.. And possibly using only machines for your upper body but only doing that two to three times a week(with light weight) until you heal0 -
I'm in! ☺ I lost 82 pounds, 25-30 more to go. I never know if I'm doing the right workouts to get the rest of this weight off!!! ...example week:
Sun- 45 min cardio / abs
Mon- 60 cardio (some weeks, rest day)
Tues - 35 min cardio / legs (machines) & abs
Wed - 35 min cardio / upper body (free weights & machines)
Thur - rest day
Fri - 45 cardio /legs & abs
Sat - 45 cardio / upper body
What are your macros like because it seems like you're workouts seem on point0 -
Traveler120 wrote: »OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?
No one can say how long that will take. No one, not even you, knows what kind of muscle you have under there. If you've lead an active life while you were overweight, and kept up your resistance training while you were in a deficit, sure you have a bit of muscle. But how much? How long will it take to show? Who knows. The only thing you can do is try. At 5'4" I wouldn't go lower than 110. If you get there and still don't like your look, you'll have to work on building your physique (with calories and training).1 -
Traveler120 wrote: »OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?
5 would be fine as long as you're able to maintain this routine... I think you have to take up the intensity and increase the weight to build more muscle0 -
Traveler120 wrote: »OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?
5 would be fine as long as you're able to maintain this routine... I think you have to take up the intensity and increase the weight to build more muscle
How much muscle do you think she will build in a deficit at 110lbs?0 -
Traveler120 wrote: »OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?
5 would be fine as long as you're able to maintain this routine... I think you have to take up the intensity and increase the weight to build more muscle
How much muscle do you think she will build in a deficit at 110lbs?
Muscle building is slow process in general so probably not much but adding in more resistance training would be very beneficial for a deficit when comes to fat burning0 -
Traveler120 wrote: »OK try this one. And anyone else is also welcome to answer.
I'm 5'4" and at ~115 lbs (down from the 150s). My stomach is flat but other than the lines on the sides, no abs!! I am/was apple shaped so arms and abs are my problem zones. I'm guessing 5 more lbs need to come off overall to get some abs popping? If wishes were horses.....
Resistance training: No gym. Will use only body weight exercise, plus dumbells, pullup bar and TRX. For weightloss and maintenance, I've been mainly doing cardio like cycling, hiking, etc. But now want to get serious with resistance tr.
Diet: 1700-2000, high carb, adequate protein (60-75g) and fat. No plans to change. Exercise will provide necessary deficit.
Goal date: 2 months-End of February 2017.
So, with the above conditions, how much do I need to workout to get there? 5 days/wk of total body resistance workouts plus 5 hrs of cardio, will that do it?
No one can say how long that will take. No one, not even you, knows what kind of muscle you have under there. If you've lead an active life while you were overweight, and kept up your resistance training while you were in a deficit, sure you have a bit of muscle. But how much? How long will it take to show? Who knows. The only thing you can do is try. At 5'4" I wouldn't go lower than 110. If you get there and still don't like your look, you'll have to work on building your physique (with calories and training).5 would be fine as long as you're able to maintain this routine... I think you have to take up the intensity and increase the weight to build more muscle
Thanks guys! Yeah, the lowest I'll go is 110, which is 18.9 BMI. I wasn't active when overweight, that's how I got fat. But in the last 2 years, I started exercising to lose weight, so I should have retained most of the muscle I had. What surprised me is how low I have to go to look as lean as I'm hoping for.
My waist is down to 24 inches and hips are 33. I'd previously assumed if I got down to that point, I'd have some visible abs but clearly, there's still some fat to go. I'll work on the volume and intensity on the resistance workouts and see what I find at 110.0 -
I'm at 194 and need to be 175. What's a solid workout to loose belly fat and be a lean 175 by March?0
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I'm always in the market for free training advice.
I'm male, 53, 6' 1/2", and about 178 lbs having lost close to 25 lbs since the end of June. I've been slacking a tad since Christmas, but I typically eat below my MFP goal calories and run 7km at least 3 days a week, trying to build up to longer distances, and eating back only about half the calories MFP tells me I burn.
My problem is that I'm getting skinny-fat, which I attribute to being unable to do any meaningful weight training due to a stubborn shoulder injury. (Probably due in part to bad advice from a trainer at my company's gym the first time I went in for a workout in about 4 years.) Likely a torn labrum, but without an MRI it's hard to tell. (I've had one scheduled for weeks now, but it keeps getting moved back by the radiologists. Seems they have a very unreliable MRI machine.) I'm receiving PT for it, but it's responding very slowly. The shoulder has been very limiting, as it's difficult to even do many core exercises that puts any strain on it at all, or even use a foam roller since I must sometimes support myself with my arms.
Any suggestions for working around this?
Well I would suggest focus on building your legs through doing leg pres and deadlifts.. And possibly using only machines for your upper body but only doing that two to three times a week(with light weight) until you heal
Thank you!0 -
I'm at 194 and need to be 175. What's a solid workout to loose belly fat and be a lean 175 by March?
I would suggest increasing the intensity of your cardio and choosing to do more compound exercises like bench press and squats and pulls ups because compound exercises will burn more calories than isolated workouts due to you working more muscles than just one and of course being mindful of your calories in vs calories out.. Hope this helps0 -
I been meaning to join my fitness pal and did so right as the new year began! I weigh 360 lbs. 56 yrs of age with a right knee that gives me moderate pain at times. I been swimming at my gym every other day for 40 mins of laps. Other than that, I'm not sure what else to do.I have been an overeater my whole life and gained 100lbs per decade. by 10yrs of age I weighed 100lbs by 20yrs 200 and so on and was afraid to turn 40.I have maintained my weight and stay around the 350lbs, I go to counseling to heal my past traumas and I'm ready to start my focus on the physical. I need to know what would be a good starting point calorie a day wise with carbs/proteins? Some thing reasonable I can modify over time..and what other exercise for a beginner?0
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Sounds like with retrospect to your knee injury swimming is an excellent idea. You may want to incorporate some moderate exercises like walking or a shuffle step in place. My wife had a similar situation as far as a knee injury, weight issues, and a convenient eater. As far as eating goes let's try portion control first, making sure you have a large portion of veggies, 3oz of whatever lean meat, and your palm sz with a complex carb(brown rice, sweet potatoes, etc). Starting as a beginner I would recommend trying to eat 3 meals a day, eventually getting to 6 meals (follow the rule of 3snacks and 3 reasonable meals). Also, I would suggest plugging in your weight and measurements in fit pal and trying their recommendations for 2 weeks. If you need to tweak it it's all good. 2000cals is what my wife tried after she got her portions under control. Keep going u will beat this!!! Let me know how the fit pal results work after 2weeks.0
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Mtakid5 add me as a friend please I need motivation to keep pushing0
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Sounds like with retrospect to your knee injury swimming is an excellent idea. You may want to incorporate some moderate exercises like walking or a shuffle step in place. My wife had a similar situation as far as a knee injury, weight issues, and a convenient eater. As far as eating goes let's try portion control first, making sure you have a large portion of veggies, 3oz of whatever lean meat, and your palm sz with a complex carb(brown rice, sweet potatoes, etc). Starting as a beginner I would recommend trying to eat 3 meals a day, eventually getting to 6 meals (follow the rule of 3snacks and 3 reasonable meals). Also, I would suggest plugging in your weight and measurements in fit pal and trying their recommendations for 2 weeks. If you need to tweak it it's all good. 2000cals is what my wife tried after she got her portions under control. Keep going u will beat this!!! Let me know how the fit pal results work after 2weeks.
Fat?0 -
I'm 22, 5ft 2 and I want to lose 10 pounds by February. I'm running 5 days a week for 3.4 miles and quitting soda (not that hard I haven't had any for months), juice and cookies.0
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Are you doing any strength training0
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I have recently lost almost 50 pounds, by logging calories on here (192 to 146, July to December). I am 5'6, 46 yo female. I have an elliptical at home that I occasionally use, and have no time as a full-time teacher, grad student, and mom to go to a gym. Though I weigh almost the same as I did 11 years ago, things aren't quite the same as before having kids. My stomach is much less flat, and everything is less firm than it was. What would you recommend that I do at home to lose some of this fat? My size is almost the same as it was, but I am more fat now. I am pretty clueless when it comes to workouts.0
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CaliMomTeach wrote: »I have recently lost almost 50 pounds, by logging calories on here (192 to 146, July to December). I am 5'6, 46 yo female. I have an elliptical at home that I occasionally use, and have no time as a full-time teacher, grad student, and mom to go to a gym. Though I weigh almost the same as I did 11 years ago, things aren't quite the same as before having kids. My stomach is much less flat, and everything is less firm than it was. What would you recommend that I do at home to lose some of this fat? My size is almost the same as it was, but I am more fat now. I am pretty clueless when it comes to workouts.
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Congrats on your weight loss!!! I would suggest weight resistance training to build muscle tone. If u have some 10lb free weights there are some exercises you can do...bicep curls, dumbbell press, or you can Google some weight resistance workouts with weights. If u have no weights try this: push ups, planks, squats, jumping Jack's, mountain climbers in the push up position. U are in a great position to build amazing muscle. Hope this helps.
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Thanks! I will buy some weights and google those exercises.0
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