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Holamigo is gonna get FIT, healthy and lose the tummy flab!! OH yes!
I have to do it now I've made this blog!
Right, I'll tell you a bit about me: (sorry its so long!!!)
I lost a bit of weight before and over christmas!(weird really!) but it was because I was ill before and lost my appetite then in Jan I started eating more and more!
So I decided to join the local gym and get fitter! I also want to enter a half-a-marathon(13 miles) in may but i'm giving up on the idea...
My mum has entered it and she and her friends ran 10 miles yesterday and i'm not even CLOSE to that yet.
So even if I end up training this year and entering it year after i'll be happy
I'm a size 10 (but around the time of the month its a bit of a squeeze and comfortable in size 12.)
My main problem is my tummy! (its my only problem everywhere else legs, bum is fine. So it makes me look like i'm not in proportion or pregnant sometimes! really annoying)
BMI: 21.6
Bra size: 36 C/D
Had induction at gym on the 24th Jan and had these measurements taken:
Weight: 63KG 9st 12 pounds
Height: 5"7
Body fat: 31.5%(high - not sure why)
Slightly high blood pressure - nothing to worry about though.
(Some other measurements aswel but they are at the gym- will look tommorow)
First week starting 26th Jan - Went to gym 3 times in that week - also walked and jogged to gym on one of the days - and it took about 45 mins, its quite far away.
Second week - 2nd Feb - gym 3 times, also ran on another day.
Now I need to start eating healthy!!! and i'm eating far too much rubbish and not enough fresh fruit n veg and because i'm doing the most exercise i've ever done I feel I can eat more! thing is i'm not really losing much weight! so this week I'm going to eat healthy and improve my diet. My weakness is biscuits - borbons! I had about 8 the other day. not good.
Gym session usually includes:
5-7 mins cycling or on the cross trainer thing just to warm up
15 mins running
10 mins rowing
Then I do weights for 10 mins.. go around and do 5/10 of each- duno if it does any good.
and do about 30 situps.
Now I know i need to improve my workout some how ?? but not sure the best way so any advice would be good. Also need to know how many calories I should be having based on the exericise i'm doing?
I'm gonna weigh myself every sunday - only thing I dont get is when you weigh yourself in the morning its not really your actual weight because your 2 pounds lighter?! so when I was weighed in the gym it was in the afternoon I was 2 pounds heavier so how do I ever know what my proper weight is! its confusing.
Sunday 8th Feb - 1 o'clockish = 9 st 8
anything you want to know just ask
Right, I'll tell you a bit about me: (sorry its so long!!!)
I lost a bit of weight before and over christmas!(weird really!) but it was because I was ill before and lost my appetite then in Jan I started eating more and more!
So I decided to join the local gym and get fitter! I also want to enter a half-a-marathon(13 miles) in may but i'm giving up on the idea...
My mum has entered it and she and her friends ran 10 miles yesterday and i'm not even CLOSE to that yet.
So even if I end up training this year and entering it year after i'll be happy
I'm a size 10 (but around the time of the month its a bit of a squeeze and comfortable in size 12.)
My main problem is my tummy! (its my only problem everywhere else legs, bum is fine. So it makes me look like i'm not in proportion or pregnant sometimes! really annoying)
BMI: 21.6
Bra size: 36 C/D
Had induction at gym on the 24th Jan and had these measurements taken:
Weight: 63KG 9st 12 pounds
Height: 5"7
Body fat: 31.5%(high - not sure why)
Slightly high blood pressure - nothing to worry about though.
(Some other measurements aswel but they are at the gym- will look tommorow)
First week starting 26th Jan - Went to gym 3 times in that week - also walked and jogged to gym on one of the days - and it took about 45 mins, its quite far away.
Second week - 2nd Feb - gym 3 times, also ran on another day.
Now I need to start eating healthy!!! and i'm eating far too much rubbish and not enough fresh fruit n veg and because i'm doing the most exercise i've ever done I feel I can eat more! thing is i'm not really losing much weight! so this week I'm going to eat healthy and improve my diet. My weakness is biscuits - borbons! I had about 8 the other day. not good.
Gym session usually includes:
5-7 mins cycling or on the cross trainer thing just to warm up
15 mins running
10 mins rowing
Then I do weights for 10 mins.. go around and do 5/10 of each- duno if it does any good.
and do about 30 situps.
Now I know i need to improve my workout some how ?? but not sure the best way so any advice would be good. Also need to know how many calories I should be having based on the exericise i'm doing?
I'm gonna weigh myself every sunday - only thing I dont get is when you weigh yourself in the morning its not really your actual weight because your 2 pounds lighter?! so when I was weighed in the gym it was in the afternoon I was 2 pounds heavier so how do I ever know what my proper weight is! its confusing.
Sunday 8th Feb - 1 o'clockish = 9 st 8
anything you want to know just ask
Scroll to see replies
loafer
bit harsh, belle.
yeah she's a douche.
Try to use a structured workout system, check the sticky for some examples. Weights before cardio and it's better to focus on compound exercises (squat, deadlift, pull ups, dips, overhead press etc as opposed to the resistance machines) for a full body workout. Speaking of the old cardio, might be an idea to rotate HIIT (consult the sticky but essentially an interval workout) and longer lower intesity efforts.
As for weighing yourself, just be consistent and do it at the same time to monitor progress. Simply looking the mirror is a good way to see how you're progressing and all.
As for weighing yourself, just be consistent and do it at the same time to monitor progress. Simply looking the mirror is a good way to see how you're progressing and all.
sierraleone
Try to use a structured workout system, check the sticky for some examples. Weights before cardio and it's better to focus on compound exercises (squat, deadlift, pull ups, dips, overhead press etc as opposed to the resistance machines) for a full body workout. Speaking of the old cardio, might be an idea to rotate HIIT (consult the sticky but essentially an interval workout) and longer lower intesity efforts.
As for weighing yourself, just be consistent and do it at the same time to monitor progress. Simply looking the mirror is a good way to see how you're progressing and all.
As for weighing yourself, just be consistent and do it at the same time to monitor progress. Simply looking the mirror is a good way to see how you're progressing and all.
oo thanks for the advice! I didn't know you were meant to do weights before cardio!
what do you mean by resistance machines??
Think I will read the sticky for all those things you just said lol
It seems like you're poor at cardiovascular exercise/aerobic movements but aren't unfit in the broader sense.
You've got an elevated bodyfat level, which means your lean body mass (LBM) is low. To fix this, you'd want to start training with weights. Compound exercises to get your LBM higher, you'd also want to do quite a bit of cardiovascular exercise if you're looking to run 13 miles. If you can't run half a mile yet, you've got a long way to go.
I'd recommend a 3 day routine, with an off day in between. You can use Saturday and Sunday as cardiovascular days in which you run/brisk walk/swm/cycle etc.
Here's a breakdown of each workout
Weights:
3 sets x 5 repititions.
First of all, don't worry about getting bulky. You won't. Especially if you're a girl since you don't produce enough testosterone. People work very hard to get bulky. It won't happen unless you try really hard.
Weight should be adjusted to a level which you can only lift around 6-7 times. Weight should be increased every workout. Yes, that means every alternate day you increase the weight by an amount. No exceptions. Generally it's 5lbs on the Bench Press, 10lbs on the Squat and 15lbs on the deadlift.. The rest vary by a lot so you should play around with them yourself.
Workout A: Squat, Bench press, deadlift (Deadlift is an exception to the rule, should be 1 set and 5 repititions.)
Workout B: Squat, Overhead Press, Bent over Rows.
Cardiovascular Exercise:
Since you're planning to run for a long distance, that's what you should do. Training for endurance involves training for a maximum amount of time. You'll gradually see that the 'maximum' will keep pushing itself forward the more you train. The amount you train will therefore increase, and you'll be able to run the 13 miles.
I'd dedicate an hour or two to cardio on weekends. This could be a combination of many forms of cardio or just running. If you want to run, running would be the best option. Don't stop, even if you feel like you're going to collapse. It'll help you break the barriers and move on to the next level.
Diet:
Vegetables, fruit, milk, meats, whole grain bread, oatmeal, etc.
Good luck.
You've got an elevated bodyfat level, which means your lean body mass (LBM) is low. To fix this, you'd want to start training with weights. Compound exercises to get your LBM higher, you'd also want to do quite a bit of cardiovascular exercise if you're looking to run 13 miles. If you can't run half a mile yet, you've got a long way to go.
I'd recommend a 3 day routine, with an off day in between. You can use Saturday and Sunday as cardiovascular days in which you run/brisk walk/swm/cycle etc.
Here's a breakdown of each workout
Weights:
3 sets x 5 repititions.
First of all, don't worry about getting bulky. You won't. Especially if you're a girl since you don't produce enough testosterone. People work very hard to get bulky. It won't happen unless you try really hard.
Weight should be adjusted to a level which you can only lift around 6-7 times. Weight should be increased every workout. Yes, that means every alternate day you increase the weight by an amount. No exceptions. Generally it's 5lbs on the Bench Press, 10lbs on the Squat and 15lbs on the deadlift.. The rest vary by a lot so you should play around with them yourself.
Workout A: Squat, Bench press, deadlift (Deadlift is an exception to the rule, should be 1 set and 5 repititions.)
Workout B: Squat, Overhead Press, Bent over Rows.
Cardiovascular Exercise:
Since you're planning to run for a long distance, that's what you should do. Training for endurance involves training for a maximum amount of time. You'll gradually see that the 'maximum' will keep pushing itself forward the more you train. The amount you train will therefore increase, and you'll be able to run the 13 miles.
I'd dedicate an hour or two to cardio on weekends. This could be a combination of many forms of cardio or just running. If you want to run, running would be the best option. Don't stop, even if you feel like you're going to collapse. It'll help you break the barriers and move on to the next level.
Diet:
Vegetables, fruit, milk, meats, whole grain bread, oatmeal, etc.
Good luck.
Holamigo
oo thanks for the advice! I didn't know you were meant to do weights before cardio!
what do you mean by resistance machines??
Think I will read the sticky for all those things you just said lol
oo thanks for the advice! I didn't know you were meant to do weights before cardio!
what do you mean by resistance machines??
Think I will read the sticky for all those things you just said lol
You're looking to run for endurance. HIIT wouldn't be suitable for that. He/she is right about using free weights instead of machines, but generally you want to stick to the least complex workout program you can find at this stage, which would be the one I described above (Rippetoes, but in a very condensed form.)
ExNihilo
It seems like you're poor at cardiovascular exercise/aerobic movements but aren't unfit in the broader sense.
You've got an elevated bodyfat level, which means your lean body mass (LBM) is low. To fix this, you'd want to start training with weights. Compound exercises to get your LBM higher, you'd also want to do quite a bit of cardiovascular exercise if you're looking to run 13 miles. If you can't run half a mile yet, you've got a long way to go.
I'd recommend a 3 day routine, with an off day in between. You can use Saturday and Sunday as cardiovascular days in which you run/brisk walk/swm/cycle etc.
Here's a breakdown of each workout
Weights:
3 sets x 5 repititions.
First of all, don't worry about getting 'bulky'. You won't. Especially if you're a girl since you don't produce enough testosterone. People work very hard to get 'bulky'. It won't happen unless you try really hard.
Weight should be adjusted to a level which you can only lift around 6-7 times. Weight should be increased every workout. Yes, that means every alternate day you increase the weight by an amount. No exceptions. Generally it's 5lbs on the Bench Press, 10lbs on the Squat and 15lbs on the deadlift.. The rest vary by a lot so you should play around with them yourself.
Workout A: Squat, Bench press, deadlift (Deadlift is an exception to the rule, should be 1 set and 5 repititions.)
Workout B: Squat, Overhead Press, Bent over Rows.
Cardiovascular Exercise:
Since you're planning to run for a long distance, that's what you should do. Training for endurance involves training for a maximum amount of time. You'll gradually see that the 'maximum' will keep pushing itself forward the more you train. The amount you train will therefore increase, and you'll be able to run the 13 miles.
I'd dedicate an hour or two to cardio on weekends. This could be a combination of many forms of cardio or just running. If you want to run, running would be the best option. Don't stop, even if you feel like you're going to collapse. It'll help you break the barriers and move on to the next level.
Diet:
Vegetables, fruit, milk, meats, whole grain bread, oatmeal, etc.
Good luck.
You've got an elevated bodyfat level, which means your lean body mass (LBM) is low. To fix this, you'd want to start training with weights. Compound exercises to get your LBM higher, you'd also want to do quite a bit of cardiovascular exercise if you're looking to run 13 miles. If you can't run half a mile yet, you've got a long way to go.
I'd recommend a 3 day routine, with an off day in between. You can use Saturday and Sunday as cardiovascular days in which you run/brisk walk/swm/cycle etc.
Here's a breakdown of each workout
Weights:
3 sets x 5 repititions.
First of all, don't worry about getting 'bulky'. You won't. Especially if you're a girl since you don't produce enough testosterone. People work very hard to get 'bulky'. It won't happen unless you try really hard.
Weight should be adjusted to a level which you can only lift around 6-7 times. Weight should be increased every workout. Yes, that means every alternate day you increase the weight by an amount. No exceptions. Generally it's 5lbs on the Bench Press, 10lbs on the Squat and 15lbs on the deadlift.. The rest vary by a lot so you should play around with them yourself.
Workout A: Squat, Bench press, deadlift (Deadlift is an exception to the rule, should be 1 set and 5 repititions.)
Workout B: Squat, Overhead Press, Bent over Rows.
Cardiovascular Exercise:
Since you're planning to run for a long distance, that's what you should do. Training for endurance involves training for a maximum amount of time. You'll gradually see that the 'maximum' will keep pushing itself forward the more you train. The amount you train will therefore increase, and you'll be able to run the 13 miles.
I'd dedicate an hour or two to cardio on weekends. This could be a combination of many forms of cardio or just running. If you want to run, running would be the best option. Don't stop, even if you feel like you're going to collapse. It'll help you break the barriers and move on to the next level.
Diet:
Vegetables, fruit, milk, meats, whole grain bread, oatmeal, etc.
Good luck.
Thanks for the advice!
The only thing is; i'm not good with weight at all....what are deadlifts, squats etc...?? I have really strong legs but my upper body and arms is so weak!
I have a tumour in my right wrist so im not sure if doing weights is good for it but I have lost a lot of strength in my hand..can't open like bottle tops n things so thats why I want to kind of improve the strength and I really want to improve the strength of my left hand/arm. I just don't want to be lifting reeeally heavy weights yet though.
Holamigo
Thanks for the advice!
The only thing is; i'm not good with weight at all....what are deadlifts, squats etc...?? I have really strong legs but my upper body and arms is so weak!
I have a tumour in my right wrist so im not sure if doing weights is good for it but I have lost a lot of strength in my hand..can't open like bottle tops n things so thats why I want to kind of improve the strength and I really want to improve the strength of my left hand/arm. I just don't want to be lifting reeeally heavy weights yet though.
The only thing is; i'm not good with weight at all....what are deadlifts, squats etc...?? I have really strong legs but my upper body and arms is so weak!
I have a tumour in my right wrist so im not sure if doing weights is good for it but I have lost a lot of strength in my hand..can't open like bottle tops n things so thats why I want to kind of improve the strength and I really want to improve the strength of my left hand/arm. I just don't want to be lifting reeeally heavy weights yet though.
They won't be really heavy, and yes, they'll help with your grip. What you're describing is probably a lipoma (which is mostly harmless, i had one too a while a go.).
Here's a Squat: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Here's a Deadlift: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
I'm sure you know what a bench press is. You can find animations for all the other exercises on exrx.net. It gives good descriptions of each exercise too.
The deadlift and Bent over rows will help with your grip a lot. You'll suddenly discover that you can open bottle caps and things easily after a few workouts.
Watch these as well
http://www.youtube.com/user/timdonahey
http://www.youtube.com/user/timdonahey
ExNihilo
They won't be really heavy, and yes, they'll help with your grip. What you're describing is probably a lipoma (which is mostly harmless, i had one too a while a go.).
Here's a Squat: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Here's a Deadlift: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
I'm sure you know what a bench press is. You can find animations for all the other exercises on exrx.net. It gives good descriptions of each exercise too.
The deadlift and Bent over rows will help with your grip a lot. You'll suddenly discover that you can open bottle caps and things easily after a few workouts.
Here's a Squat: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Here's a Deadlift: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
I'm sure you know what a bench press is. You can find animations for all the other exercises on exrx.net. It gives good descriptions of each exercise too.
The deadlift and Bent over rows will help with your grip a lot. You'll suddenly discover that you can open bottle caps and things easily after a few workouts.
hmm... well I had a biopsy taken and the results were inconclusive so not too sure if its benign or not.
what happened to yours? did it just go?
ahh I know what they are... I will try doing them!
Thanks 4 advice again,
i'm off for a run now!
I Didn't go for a swim or to gym in the end as felt bit knackered from my run and my ankle stil hurts!
So this is what I've eaten so far today=
Breakfast:
One wheatabix and a piece of melon.
Dinner:
Tuna and mayo sandwich (with wholemeal bread)
some Skips (around 90 cals)
a pear and a bananna
Drink: 1 1/2 litres water and one glass of milk
Tea:
Chicken stir fry
snacks:
Fruit: kiwi, apple and grapes
pack of skips
3 borbon biscuits eek! (im gonna cut down gradually! lol )
So this is what I've eaten so far today=
Breakfast:
One wheatabix and a piece of melon.
Dinner:
Tuna and mayo sandwich (with wholemeal bread)
some Skips (around 90 cals)
a pear and a bananna
Drink: 1 1/2 litres water and one glass of milk
Tea:
Chicken stir fry
snacks:
Fruit: kiwi, apple and grapes
pack of skips
3 borbon biscuits eek! (im gonna cut down gradually! lol )
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