Newbie needs help....

[supaphat]

I am new to the board and hopefully would like to get some help... I was very hesitant about posting a question, but have been reading some older ones and figured why not, you all seem nice about things....

I am 5'7" and weigh 205lbs with a 19% bf - though I am not sure how accurate that is, it was done by Gold's Gym last summer. I would like to know if anyone has suggestions on what I can do to lose weight and become more toned. I currently do cardio, and I know what to eat, but the weight training part has me stumped. Are there any supplements I could use to help. I have heard that you are supposed to work largest muscle to smallest muscle, is that right? But I am at a TOTAL loss as to what exactly to do. I don't want to go into the gym and hurt myself...

Any suggestions any of you could give would be GREATLY appreciated!!!
Thanx-
Supaphat

 

[Phemomena]

hi, and welcome to the boards...

first let me start by saying that, unfortunately, i think your bf reading is wrong (assuming you're female)... (as a comparison, i'm 5'3'', 117lbs and 16%)... unless you are VERY muscular (which, from your questions, i'm assuming you are not)...i would get another bf reading done so you have an accurate measure to track from as your weight (fat) loss and muscle shaping begins... (you may need to be prepared for a number the higher end of the 20's... or even the low 30s, but please don't let that discourage you though...)

the best thing to do when starting out is to get a trainer (or knowledgeable friend) to work with you... a trainer is a great investment for someone new to the gym since they can show you the ropes and help you get a basic program together...

a good program for a beginner would work all major (legs, chest, back and shoulders) and minor (biceps and tricpes, abs, calves) at least once a week (but not more than twice..)... you could split your inital routine into upper body and lower body days and hit each group twice a week... once you get the hang of this type of routine, you'll probably want to give a little more concentration to each muscle group by developing more of a split routine (a day for each major muscle group), and then hit the muscle only once a week...

when training a major and muscle group together(i.e. Chest and Tris) you should work the bigger muscle first (with bench presses, flies ect), since if you worked the other way around, your smaller, minor muscle (triceps) would fail before the major one (your chest), not allowing your chest to get a proper workout... (so hit chest first then tris, which will already have been worked fairly well from the chest exercises, so they shouldn't take long to fatigue)


as for supplements, the best supplement is food, you have to eat enough, clean food to support your activity... (if you'd like to post your diet, we're usually able to offer areas of improvement, or at least let you know you're on the right track)... you should be eating 5-7(small) meals a day, spread 2-3 hours apart on average, so your body is getting a constant supply of energy rather than a lot of food a couple times a day...

other supplements that are useful include a good protein powder and an eca stack (fat burner for before cardio)... as your training progresses, you may want to add creatine and glutamine (for muscle building, repair and recovery)... you probably don't need those at this point in time, but in the near future, adding them into your regiment might be a good idea... a good flax seed oil (EFA) is also a definate if you don't already have one...

now, back to the gym... start slow and light and get the form down, (watch people, get a trainer if you can, read around,(a good body building book/magazines are always helpful since they have pictures)...) and make sure that you're doing the motion correctly before you add weight.. once you get the motion down safely, add weight that challanges your muscles.. lift as heavy as you safely can, fatigue those muscles... don't be afraid to sweat!

good luck and keep us updated...

 

[new@gettinbig]

Welcome Glad you decided to post....I would suggest you get a good trainer and get started on a solid program.. even if it is only for a few sessions. Just to become comfortable w/ training etc. Your diet is KEY....it is so IMPORTANT to eat and eat several times a day. Tons of clean protein and moderate complex carbs....everyone is different so diets are very individual. You will need to play around w/ it and see......drink tons of water...I would keep a journal of your food intake, training etc. So you can see your food you are consuming...Also cardio is good, but i would focus more on lifting....it will build lean body mass for ya and boost your metabolism. I would do some cardio and mix it up. Keep reading and posting you will find tons of information you will need to get started. Be patient and be CONSISTENT...it takes time and it will not occur over nite! Supplements i would invest in a good protein drink, possibly some bars for busy days, glutamine, some aminos and a good multi vitamin. You could look into some fatburners.....but no magic pill. takes some sweat and sacrafice but you can do it Goodluck and keep us posted....can you post a sample of your diet now????

 

[supaphat]

Thanks so much for your imput... I do have some muscule - in my arms, thighs, and calves. My weight is in my chest (unfortunately ), waist, and back. I thought that reading was wrong b/c I weighed more then, than I do now. They used the pincher things, and I had to leave my arm relaxed when they got the reading from the back. (Sorry, I'm bad with muscule names)

My problem is I can't afford a trainer I know, I know, I really do need one. I had a friend who is into body building, but moved away and I don't think he's my friend anymore. I had tried to get him to help me, to NO AVAIL!!!

I have read some of your others posts and am going to look into the web pages you suggested.

As far as my diet... It was suggested to me to eat high protein and low carbs. I try to stay with chicken (b/c I HATE tuna!!), fruit, veggies. It was also suggested to eat fruit in the morning because of the sugars. Ya know I guess I could use a little help on this part too, I thought I knew - I really did!!! I'm blonde please forgive me (sorry if that offends anyone else who's blonde) I try HARD to stay away from salt and sodium. That's pretty much what I eat (or have been eating). Just started a month ago and am WELCOME to suggestions. And I drink water. And I am doing the pic thing too, so I can have before and after...

Thanks again!!!
Supaphat

 

[Phemomena]

hey

muscle on the back of your arm = tricep (front = bicep, back of leg = hamstrings, front of leg = quads, butt= glutes (but we all know that one right? )

as far as not being able to afford a trainer, find some websites, books, magazines, learn the exercises, then go to the gym and watch others do them... bug the people that work at the gym to show you this move or that move... that's what they're there for , they probably won't stick around and spot you, but they should at least demonstrate it for you if you can't get the hang of it yourself... get a friend (doesn't have to be a body builder) and critique each other's form, and help each other learn...

as for your diet, carbs are not bad, just make sure you're eating good ones... (oatmeal, sweet potato, veggies, brown rice, etc) rather than the bad ones (candy, cakes, white bread ect)... don't eat the low fat stuff, its junk, try to stay away from processed, pre-made or packaged food, its junk... (if you cant pronounce a indgredient on the label, don't buy it - protein powders/bars being an exception if you put them in your diet)... eat clean meals (a protein, carb and fat) frequently throughout the day to kick-start your metabolism... (eat breakfast if you aren't already, its important)..

there are other proteins such as egg whites, lean cuts of red meat, other fish (and some are good even if you aren't a fish fan), and you can always buy protein powder and make shakes...

and again, don't forget to get those healthy fats in there...

(i'll leave the blonde comment alone, it doesn't apply to me, but i'm sure someone will speak to it )

stick around, read, learn... make small changes to your daily routine, don't try to do everything all at once, small steps make it easier to make a lifestyle change rather than another failed diet/attempt to get in shape...

good luck again

phem

 

[ann]

When I first started at the gym, I had no idea the names of exercises, the machines names or proper form. But, for anyone new at our gym, they will evaluate you,ask you what your goals are, then take you through each exercise and see what your best lifting weight is, while showing you the proper form. Then, they enter all that into the computer, and the next time you go in, you have a printed workout sheet, showing you what bodypart to work, how many sets and reps, and a pic of the proper form. Check into your gym, and have that done. Will help you tremendously, and as stated before, ask for assistance from the employees there. You are paying good money to join that gym, and they are there to help you. Of course there are lots of websites also that can help you. The best of luck to you......make sure you start taking a multivitamin too. And welcome to the board----you shall enjoy it immensly

 

[new@gettinbig]

I know quite a few intelligent blondes

 

[Sassy69]

NOT ALL DUMBS ARE BLONDE!

When you join a gym they usually let you have a couple complimentary sessions w/ the trainer. Or hire one for a couple of weeks to set up a program and go thru the exercises for form. Sometimes they'll let you break up an hour session into a couple half hour sessions -- so mayb you end up doing 6 30 min sessions over 3 weeks or something. They should at least try to work with you if you say that you want more than just the standard circuit training. The same person could also lay out a meal plan for you possibly. Once you see a sample menu (or grab one posted on the internet or on here), then you can make changes and keep roughly the same calorie & protein/carb/fat distribution. You can get those "Food Count" books at the book store to get the grams of protein/carb/fat, etc.