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Michy1215 · Oct 25th, 2009, 05:52 PM

I'm 23 years old, 5"3 and weigh about 160-170. I want to lose weight and tone my body. The major areas I want to work on are my thighs and arms.

I just joined a gym and would like some recommendations on how to go about reaching my goals the right way, and the quickest way. I know it isn't going to happen overnight, but the sooner the better.

I was thinking of going 3 days during the week and one day during the weekend, so 4 times a week.

Can someone recommend which machines to use and how long to use them for and also any warm up recommendations would be great.

Since I'm so out of shape, I want to start cardio as a beginner. Like I think I should gradually work up to being able to run on the treadmill and walk on an incline.

I also want to eventually go to the classes, such as pilates, and spinning but I think I should try them until I am more in shape.

If there is anyone who can advise, me I'd really appreciate it.

ragamuffin · Oct 25th, 2009, 06:18 PM

Go to classes! NOW!
They are fun and your gym should have some that are geared more to beginners and pick one that doesn't have a lot of routines to learn like a step class. There will be people of all shapes and sizes in the classes so you will feel comfortable. I honestly am still scared of spinning classes, but I have signed up for one in our gyms next session. I'm sure it'll induce a heart attack LOL.
It will help keep you motivated to go also if you know you have a class on X day at X time! You plan for it, and start to look forward to it.

jwhitlock · Oct 25th, 2009, 09:06 PM

First of all, congrats on getting started! You sound very motivated and ready to get going.

My only piece of advice is to try different things and find out what makes you happy. If it's not fun, you won't stick with it. I'm mostly a runner girl now, but I also switch up between the bike and weights so I don't burnout of the one thing.

Good luck to you and keep us posted!

monet00 · Oct 29th, 2009, 03:13 PM

I think the stationary bicycle would help get you started. working out is important as well as eating healthy small meals throughout the day instead of eating big meals.

Charles · Oct 29th, 2009, 04:32 PM

Read up on high intensity interval training.

Start with the elliptical trainer and go all out for 1 minute, or as long as you can, then rest for a minute (stay on the equipment, just "spin" slowly as you're cooling down). After your 1 minute rest, go all out again for 1 minute, then rest for 1 min. Do that for 5 cycles (10 minutes total). Try to do that after your lifting routine. When you're not at the gym, see if you can go for a casual, slightly fast bike ride. This way you're doing some form of cardio 6-7 days a week.
As for the lifting routine, just start out with something simple. I recommend lifting heavy. Find the heaviest weight you can lift for 4 reps, then lower it by 5 pounds, if dumbbells, 10 pounds if a barbell, and do 6 reps. Lower the weight again and do 8 reps.
As for what to do, curls, tricep presses, bench press, seated rows, pull up/lat pull down, overhead presses, squats or lunges, and some sort of core activity (crunches, etc).

You also need to focus on your diet. High proteins, moderate carbs and low fats. Try to keep the cals around 1500 a day. Eat about 50 grams of protein right after your lifting work out and take in some carbs too.

Jeneen · Oct 29th, 2009, 05:54 PM

^ All great advice from previous posters, especially the HIIT cardio, Pilates, and exercise classes, but I'm not sure about the heavy lifting advice - I know the heavy weights right away works for many men I know, while many women find it helpful to start with a lower weight with high reps and work their way up to a heavier weight.

Also remember to make gradual changes, don't try to do or change everything at once. On days that you are just too wiped to go to the gym, try to take walks instead, every little bit helps. Stay away from all or nothing thinking. Don't forget to take your vitamins and drink plenty of water.

Best wishes to you!

Brina · Oct 29th, 2009, 06:29 PM

As far as I know it's the best for women to use lower weight and do more repetitions (like 3 sets of 20).

Charles · Oct 30th, 2009, 10:34 AM

Brina...that's pretty much a myth. Lifting a light weight lots of times doesn't really do anything. You're not challenging your muscles or breaking them down, so what's the point. It might have a slight cardio effect, but that's about it. It's basically like walking a lot. You can walk for 10 miles, but when you're done, unless you're completely out of shape, you don't really have much to speak for.

Janeen, why would you recommend not lifting heavy right off? I see no reason why she'd need to wait.

Jeneen · Oct 30th, 2009, 01:21 PM

^ over strain if you have not weight trained - muscle tears - just what I've always been told by trainers and whatever those people are called who study the body and fitness - kineseologists? (can't spell - frown- ) maybe there is new info out that I don't know about.

Charles · Oct 30th, 2009, 01:52 PM

As long as you don't overdo it. I did mention to start with something you can lift 4 times. If you can lift it 4 times, there shouldn't be any issues with hurting yourself.

Amarantoskm · Nov 4th, 2009, 07:00 AM

Actually, it has been proven that :

Lifting very heavy weights will cause you to bulk up
Lifting medium-to-light weights with high reps will help you tone.

The key is to do more reps if you are lifting lighter weights, like 5 sets of 10 reps. But make sure whatever weight you are lifting FEELS challenging and uncomfortable (not painful, but difficult). Obviously if you are lifting 2 pounds it's not going to do much, unless you are extremely overweight.

And it is possible to injure yourself if you overdo it. I have done it before. If you overdo it and consequently injure yourself, it's only going to set your weight loss goals back. So be careful and good luck!

mundodabolsa · Nov 4th, 2009, 08:24 AM

Originally Posted by Amarantoskm

Actually, it has been proven that :

Lifting very heavy weights will cause you to bulk up
Lifting medium-to-light weights with high reps will help you tone.

The key is to do more reps if you are lifting lighter weights, like 5 sets of 10 reps. But make sure whatever weight you are lifting FEELS challenging and uncomfortable (not painful, but difficult). Obviously if you are lifting 2 pounds it's not going to do much, unless you are extremely overweight.

And it is possible to injure yourself if you overdo it. I have done it before. If you overdo it and consequently injure yourself, it's only going to set your weight loss goals back. So be careful and good luck!

Females are not going to bulk up unless they are taking in extra protein or other supplements (or eating too many calories in general). It's just not that easy for a woman to bulk up.

I'm a female backing up Charles here, 95% of the women I see are lifting weights that are way too light for them. Heavy lifting has always transformed my body, I would just recommend that if you are going to try it, try it with a trainer first.

Nico3327 · Nov 4th, 2009, 09:30 AM

I would suggest trying to get at least one session with a personal trainer. A lot of gyms do a free first session when you join, but even if they don't it is a good investment to pay for one.

Tell the trainer what you are looking to do and they will walk you through a routine and show you the weights and machinees to use. When you feel that the routine is monotonous or you are no longer challenged, schedule another session to discuss a new routine to work different muscles.

Congratulations on making the choice to get your body where you want it.

truegem · Nov 4th, 2009, 10:26 AM

Congrats and congrats again for taking charge of you health.

I was in a rut a few years back and got a trainer..he got me on the right track with a variety of exercises to help me.

Walking made a big difference for me. I signed up to do one of the breast cancer walks and it motivated me to train, train, and train some more. As long as you are walking at the right intensity you will see the results.

Weights...don't be scared!! My trainer always had me lift heavy...I saw great results and it is also very empowering to feel yourself get stronger and see your progress. As far as bulking up my friends would tease me and say "look at your arms" but they did not get that big. My over all my arm was the same size it was a matter of muscle vs. flab. I opted for muscle.

Diet...I worked out with my trainer for 2 years and he always asked if I was eating right. I was somewhere between not bad and okay as far as eating. As soon as I changed my diet OMG I was thrilled. I did the Fat Smash Diet...some of the best results I have seen ever. I still go back to phase 1 when I consume to much like Halloween candy...lol.

Classes are a great way to get a quick workout in. As someone said before find one that you like and go for it.

Stretch...keeps the blood flowing through your muscles and prevents you from getting as sore. Plus it is very relaxing.

nviedprincess · Nov 4th, 2009, 11:34 AM

What gym did u join? Lik Nico, I was gonna suggest at least working once with a Personal Trainer to get acclimated to the equipment and maybe come up with a plan for you. A lot of gyms offer a free session with member ship or free sessions to test them out. Look into it. Congrats on your new beginning and good luck on your journey.

Oct 25th, 2009, 05:52 PM	#1
Michy1215 OP Member Joined: May 2007 Posts: 1,533	Help with Workout Routine I'm 23 years old, 5"3 and weigh about 160-170. I want to lose weight and tone my body. The major areas I want to work on are my thighs and arms. I just joined a gym and would like some recommendations on how to go about reaching my goals the right way, and the quickest way. I know it isn't going to happen overnight, but the sooner the better. I was thinking of going 3 days during the week and one day during the weekend, so 4 times a week. Can someone recommend which machines to use and how long to use them for and also any warm up recommendations would be great. Since I'm so out of shape, I want to start cardio as a beginner. Like I think I should gradually work up to being able to run on the treadmill and walk on an incline. I also want to eventually go to the classes, such as pilates, and spinning but I think I should try them until I am more in shape. If there is anyone who can advise, me I'd really appreciate it.
Michy1215 OP Member Joined: May 2007 Posts: 1,533	__________________ Check out my Handmade Headbands** http://www.mweiss1215.etsy.com

Oct 25th, 2009, 09:06 PM	#3
jwhitlock Delicious Joined: Aug 2009 Location: Southeast of Disorder, MD Posts: 513	First of all, congrats on getting started! You sound very motivated and ready to get going. My only piece of advice is to try different things and find out what makes you happy. If it's not fun, you won't stick with it. I'm mostly a runner girl now, but I also switch up between the bike and weights so I don't burnout of the one thing. Good luck to you and keep us posted!
	__________________ Nobody puts GINGEY in a corner.

Oct 29th, 2009, 03:13 PM	#4
monet00 Member Joined: Oct 2009 Posts: 9	I think the stationary bicycle would help get you started. working out is important as well as eating healthy small meals throughout the day instead of eating big meals.
monet00 Member Joined: Oct 2009 Posts: 9

Oct 29th, 2009, 04:32 PM	#5
Charles Sucks at budgeting Joined: Jan 2007 Location: Jacksonville, Fl Posts: 6,194	Read up on high intensity interval training. Start with the elliptical trainer and go all out for 1 minute, or as long as you can, then rest for a minute (stay on the equipment, just "spin" slowly as you're cooling down). After your 1 minute rest, go all out again for 1 minute, then rest for 1 min. Do that for 5 cycles (10 minutes total). Try to do that after your lifting routine. When you're not at the gym, see if you can go for a casual, slightly fast bike ride. This way you're doing some form of cardio 6-7 days a week. As for the lifting routine, just start out with something simple. I recommend lifting heavy. Find the heaviest weight you can lift for 4 reps, then lower it by 5 pounds, if dumbbells, 10 pounds if a barbell, and do 6 reps. Lower the weight again and do 8 reps. As for what to do, curls, tricep presses, bench press, seated rows, pull up/lat pull down, overhead presses, squats or lunges, and some sort of core activity (crunches, etc). You also need to focus on your diet. High proteins, moderate carbs and low fats. Try to keep the cals around 1500 a day. Eat about 50 grams of protein right after your lifting work out and take in some carbs too.
	__________________

Oct 29th, 2009, 05:54 PM	#6
Jeneen Member Joined: Feb 2009 Location: up in the gym workin on my fitness Posts: 2,761	^ All great advice from previous posters, especially the HIIT cardio, Pilates, and exercise classes, but I'm not sure about the heavy lifting advice - I know the heavy weights right away works for many men I know, while many women find it helpful to start with a lower weight with high reps and work their way up to a heavier weight. Also remember to make gradual changes, don't try to do or change everything at once. On days that you are just too wiped to go to the gym, try to take walks instead, every little bit helps. Stay away from all or nothing thinking. Don't forget to take your vitamins and drink plenty of water. Best wishes to you!
	__________________ *Jeneen* Stop searching forever, happiness is just next to you. - dbf's fortune cookie

Oct 25th, 2009, 06:18 PM	#2
ragamuffin Member Joined: Dec 2006 Location: All hell for a basement Posts: 654	Go to classes! NOW! They are fun and your gym should have some that are geared more to beginners and pick one that doesn't have a lot of routines to learn like a step class. There will be people of all shapes and sizes in the classes so you will feel comfortable. I honestly am still scared of spinning classes, but I have signed up for one in our gyms next session. I'm sure it'll induce a heart attack LOL. It will help keep you motivated to go also if you know you have a class on X day at X time! You plan for it, and start to look forward to it.

Oct 29th, 2009, 06:29 PM	#7
Brina Member Joined: Mar 2009 Location: Germany Posts: 1,175	As far as I know it's the best for women to use lower weight and do more repetitions (like 3 sets of 20).

Oct 30th, 2009, 10:34 AM	#8
Charles Sucks at budgeting Joined: Jan 2007 Location: Jacksonville, Fl Posts: 6,194	Brina...that's pretty much a myth. Lifting a light weight lots of times doesn't really do anything. You're not challenging your muscles or breaking them down, so what's the point. It might have a slight cardio effect, but that's about it. It's basically like walking a lot. You can walk for 10 miles, but when you're done, unless you're completely out of shape, you don't really have much to speak for. Janeen, why would you recommend not lifting heavy right off? I see no reason why she'd need to wait.
	__________________

Oct 30th, 2009, 01:21 PM	#9
Jeneen Member Joined: Feb 2009 Location: up in the gym workin on my fitness Posts: 2,761	^ over strain if you have not weight trained - muscle tears - just what I've always been told by trainers and whatever those people are called who study the body and fitness - kineseologists? (can't spell - frown- ) maybe there is new info out that I don't know about.
	__________________ *Jeneen* Stop searching forever, happiness is just next to you. - dbf's fortune cookie

Oct 30th, 2009, 01:52 PM	#10
Charles Sucks at budgeting Joined: Jan 2007 Location: Jacksonville, Fl Posts: 6,194	As long as you don't overdo it. I did mention to start with something you can lift 4 times. If you can lift it 4 times, there shouldn't be any issues with hurting yourself.
	__________________

Nov 4th, 2009, 07:00 AM	#11
Amarantoskm Kari Margaret Joined: Oct 2009 Location: Muncie, Indiana Posts: 49	Actually, it has been proven that : Lifting very heavy weights will cause you to bulk up Lifting medium-to-light weights with high reps will help you tone. The key is to do more reps if you are lifting lighter weights, like 5 sets of 10 reps. But make sure whatever weight you are lifting FEELS challenging and uncomfortable (not painful, but difficult). Obviously if you are lifting 2 pounds it's not going to do much, unless you are extremely overweight. And it is possible to injure yourself if you overdo it. I have done it before. If you overdo it and consequently injure yourself, it's only going to set your weight loss goals back. So be careful and good luck!

Nov 4th, 2009, 09:30 AM	#13
Nico3327 Member Joined: Jun 2009 Location: Philly Philly Posts: 779	I would suggest trying to get at least one session with a personal trainer. A lot of gyms do a free first session when you join, but even if they don't it is a good investment to pay for one. Tell the trainer what you are looking to do and they will walk you through a routine and show you the weights and machinees to use. When you feel that the routine is monotonous or you are no longer challenged, schedule another session to discuss a new routine to work different muscles. Congratulations on making the choice to get your body where you want it.
	__________________ Please PM me if you see any of the following: CL Yellow Satin Lady Gres 36.5, CL Green Paillette Very Prive 36.5, Jimmy Choo Orange Patent Lawson Wedge 36 (the shoes in my avatar).

Nov 4th, 2009, 10:26 AM	#14
truegem Member Joined: Feb 2006 Posts: 1,353	Congrats and congrats again for taking charge of you health. I was in a rut a few years back and got a trainer..he got me on the right track with a variety of exercises to help me. Walking made a big difference for me. I signed up to do one of the breast cancer walks and it motivated me to train, train, and train some more. As long as you are walking at the right intensity you will see the results. Weights...don't be scared!! My trainer always had me lift heavy...I saw great results and it is also very empowering to feel yourself get stronger and see your progress. As far as bulking up my friends would tease me and say "look at your arms" but they did not get that big. My over all my arm was the same size it was a matter of muscle vs. flab. I opted for muscle. Diet...I worked out with my trainer for 2 years and he always asked if I was eating right. I was somewhere between not bad and okay as far as eating. As soon as I changed my diet OMG I was thrilled. I did the Fat Smash Diet...some of the best results I have seen ever. I still go back to phase 1 when I consume to much like Halloween candy...lol. Classes are a great way to get a quick workout in. As someone said before find one that you like and go for it. Stretch...keeps the blood flowing through your muscles and prevents you from getting as sore. Plus it is very relaxing.
truegem Member Joined: Feb 2006 Posts: 1,353	__________________ Twitter Anyone-- http://www.twitter.com/takij

Nov 4th, 2009, 11:34 AM	#15
nviedprincess Member Joined: Oct 2006 Posts: 928	What gym did u join? Lik Nico, I was gonna suggest at least working once with a Personal Trainer to get acclimated to the equipment and maybe come up with a plan for you. A lot of gyms offer a free session with member ship or free sessions to test them out. Look into it. Congrats on your new beginning and good luck on your journey.
nviedprincess Member Joined: Oct 2006 Posts: 928	__________________

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