Hi! I’m new here and could use some advice.

K

Kimberly

0
I’m a 32 year old mother of two. I’m about 165lbs, 5’8”, and my bf% is about 23%. I’ve been going to the gym for awhile now but I’ve gotten myself stuck in a platue. I’m still working out but I feel like I can’t get out of my routine therefore I’ll never get myself out of a platue. My problem (besides my diet… which I’m working on) is that I only do the weight lifting exercises that I know. I worked with a personnel trainer for a little while but finances wouldn’t let me continue. I really don’t have anyone to work out with so therefore, I don’t have a spotter. I do lift free weights more than the nautilus equipment. I “try” to lift at least 2-3 times per week and I do cardio at least 3 times per week. I would like to do some strength training rather than just toning. Not bulk, just a little definition. Because time is limited for me, I do all upper one day (except for back. Any suggestions on back exercises would be very much appreciated) and all lower the next. If I get in a 3rd day, I try to mix it up. I do 2 exercises per muscle group which consists of 2 sets of 12 reps or until muscle in fatigued. If I’ve done 2 sets of 12 and muscle has not fatigued, then I up the weight the next time I lift. However, I believe my problem is… I’m doing exactly the same exercises each time and I don’t know how to get out of that routine. Sorry that I’ve written a short book but I could really use some help with some adjustments in my “routine”. My goals, if you are interested, are…
By February 2004 (I’m going on my very first cruise)
Dress size now 12 – Feb size 8
Weight now 165lbs - Feb 145lbs
Bf% now 23% - Feb 15%

TIA
Kimberly
 
I'm not the expert, but........

For weight lifting, just try light weights for higher reps.
The 2 sets of 12 reps is intended for bodybuilding, so you don't want that =0)
Basically, try this if you have time:
Monday- chest, back
Wed- Legs
Fri- arms, shoulders

This should encorporate all the muscle groups, but make sure you mix up the exercises, don't just do arm curls and reverse curls every arm exercise; use hammer curls, preacher curls, reverses, etc...
Use 3-4 sets of 15-20 reps, pref. closer to 20 reps and make sure you mix it up.

Chest- flyes, bench press, cable fly, cable bench, etc...
back- bent over rows, lat pull downs, pull-ups, cable pulls, deadlifts (unless pregnant)
legs- leg press, hack squat, squat (get someone at the gym to help you, they're usually very supportive), leg extension, leg curls
shoulders- chin-ups (works lats as well), upright rows, shrugs, front press, military press

I'm not the expert on this, so......give me some leniency =0)
Overall, just ask ppl at the gym. But if you wanna lose a few sizes and weight, make sure you do cardio as well. I would suggest the following: run/walk for 25-30 min a day, M-F or even M-S.
Weights- MWF, the rest are rest except for cardio. Try eating salads, more protein, and having more sex (hehe.....it helps).
Let me know if this works, I'm not experienced with women, so....sorry if it's messed up.
 
If I were you I'd ask some of the other members at your gym to let you workout with them or show you some alternate exercises. Most people I know would be more than happy to help and flattered to be asked. That said, take whatever free help you get with caution. Some people I've met have hung out at a gym for years and not learned anything, but are glad to expound on it endlessly. Look for people who seem serious about working out and appear ot be making progress over time. Sometimes the person who works the front desk at the gym can spare a few minutes now and then to show you a couple of exercises or how to use a machine or two, but that is not their job, so don't expect the same service as a paid personal trainer. The front desk person might also be able to hook you up with another member who would be willing to help you or be your training partner, or you might try posting a note on the bulletin board, most gyms have one somewhere.
After reading your workout I would first suggest that if you are only going to do 3 days a week you do a whole body weight workout every session. If you want to do a split routine I'd try to do at least 4 days a week (each muscle group at least twice a week).
 
SRV524 and dswithers,

Thank-you both for your responses. I’m going to try a few new things. Starting this week. I do go to the gym on a very regular basis 4 or 5 times a week. Any more than that is usually pretty hard being a mother having a full time career. Anyway, normally when I go to the gym, I do whatever I can for whatever time I have. Most of the cardio classes that I take start at 4:30, which is a very good time for me. What I’ve tried to do is split my cardio and my lifting between the 4 or 5 days. I have completely figured out that that’s truly not enough. I have flex hours at work so, I’m really going to start taking advantage of that by getting into work earlier and then leaving earlier. That way I can get to the gym at around 3:45 or so and I can get a 45min wt routine in before my 1hr cardio class begins. I hope I’m not dreamin’ here but, this is my plan. Also, can any one lead me to a web site or even a good book with proper wt lifting instruction? Pictures preferred :D . Dswithers, I know that you suggested hooking up with someone at the gym but, I’m relatively shy so that is kinda not an option for me. I have met several ladies at the gym but none want to lift for fear of “bulking out”. Some women just don’t understand. And one more thing… SRV524, my husband loved your idea about more sex ;) .

Thanks again,
Kimberly
 
The common misconception females associate with weight lifting is that it will bulk them up or make them look unwomanlike, which is totally untrue. I'm more turned on by a fit woman, not necessarily defined or cut or whatnot, but just a woman who is in good shape and athletic. As long as you do moderately light weights with high reps, you'll be fine and will start to lose weight and get firm in all the right areas.
About cardio- just make sure you're doing a warm-up about 10-15 min before weights, such as stretching, jogging in place for a few min, etc. and then post-workout to help warm up and cool down the muscles so that you don't get injured. I think that if you work out for endurance and muscle toning, not bodybuilding, you're supposed to do cardio before, but I could be wrong. Good luck with the sex part ;)
 
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