Need help with my workout plan

B

billiegail

0
Hi everyone, I am a newbie here and to weight training as well. I use to workout often, but that was years ago.
I have been through a couple of surgeries and other health problems so I am seriously out of shape.

I started working out 3 weeks ago and, so far, I am doing pretty good and adding weight to the workout as I go.
I weigh 185 (I started out at 175), I am 5'4", I have a 44" waist.

Up until today, I worked out 3 times a week and all 3 times I'd walk at a brisk pace for one mile and then use the weight machines (around 8 non-free weight machines). I started out with around 20 to 50 pounds and slowly increased to 30 to 90 pounds, depending on the machine.

I feel myself building muscle, but not much, besides it is too soon to tell really. I don't like the idea of gaining 10 pounds though.

Today, I decided to break my week up by doing cardio 3x a week and weight training 3x a week, taking Sunday off. I walked 1/2 mile today and ran 1/2 mile. I know that does not sound like much, but believe me, running that 1/2 mile just about killed me. I have never, since highschool, ran anywhere and I am 35.

Does this sound like a good plan for someone so out of shape or would you all do something different. I want to see results fast and I am willing to go the extra mile and push myself. I am committed to getting in shape and staying in shape. I am looking for the long lean fit look, not the bulky look.

Thanks and God bless you all.
Billiegail :)

PS. I hate the idea of shakes of any kind and would prefer to eat a good breakfast, a light lunch and supper, maybe a snack between breakfast and lunch. I am a full time college student, mom, wife, and all that other stuff that I am sure 99% can relate too. I forget to eat, sleep, and function in life like I am suppose to.
I drink plenty of water though.
Should I be concerned with my eating habits?
Thanks again.
 
Eating foods instead of supplements is a great idea. Just make sure you have a liquid postworkout nutrition set up.

I would also start using the free weights instead of machines as much as you can. Once you sit down on a machine (well, most of them) you take out the stabilizers and synergists.

I would do cardio on a seperate day and run intervals rather than steady state cardio.

Here is some food for thought, if you gain 10 pds but loose inches around your waist was that 10 pounds a bad thing? The scale is a bad thing to judge results from; how your clothes fit, your bodyfat percentage, and the mirror are much better.
 
Thank you Evolution. I guess the 10 pounds were not that bad. My clothes are getting loser, not much, but getting there.

(I would do cardio on a seperate day and run intervals rather than steady state cardio.)

What do you mean by Intervals? Not running or walking the whole time?
I could do some stair climbing, bike, or aerobics.

Thanks
 
evolution said:
Eating foods instead of supplements is a great idea. Just make sure you have a liquid postworkout nutrition set up.

I would also start using the free weights instead of machines as much as you can. Once you sit down on a machine (well, most of them) you take out the stabilizers and synergists.

I would do cardio on a seperate day and run intervals rather than steady state cardio.

Here is some food for thought, if you gain 10 pds but loose inches around your waist was that 10 pounds a bad thing? The scale is a bad thing to judge results from; how your clothes fit, your bodyfat percentage, and the mirror are much better.
Click to expand...
Right on.

Just a note - lifting weights isn't going to make you bulky, so don't be afraid to lift heavier - it will be very beneficial for losing weight.

Have patience and good luck!
 
Intervals are basically just splitting your cardio into hardcore running and then jogging or walking. Here's an excellent suggestion on intervals by Christian Thibaudeau (I've posted it here for Aevans one time but never posted it in its entirety)
http://www.t-nation.com/readTopic.do;jsessionid=5BA8383D1E5C906EF2B4CDBE1330A4D0.titan?id=459414

Here is another alternative to cardio
http://www.t-nation.com/readTopic.do;jsessionid=5BA8383D1E5C906EF2B4CDBE1330A4D0.titan?id=468125

And swimming is another great form of cardio.

Spockafina is right. In fact, here ya go...
http://www.geasports.com/images/gal2/gea_1.html
 
Thanks for your advice and for the links. I have another question though. When should or shouldn't I eat carbs? I was told the other day to eat carbs before weightlifting, but not before aerobics. This is to keep from using muscle right during weightlifting and so you wont burn muscle during aerobics?
Just a little bit confused about that.
Thanks again
BillieGail
 
No carbs 60-90 minutes before exercise. In fact, it's better to have a meal of fat and protein 90 minutes before your workout. Then this is where some disagree--
Consume protein and carbs either right before (I disagree) or have protein and carbs about 15 minutes into your workout and immediately afterwards. We're talking about a combined carb/protein ration of 2:1 both during and after workout, something like 50 grams of protein and a 100 grams of carbs. However, if you cannot digest a liquid carb/protein mixture during exercise then have one immediately (within 10 minutes) of post-workout that is 25-30 grams of protein and 45-60 grams of carbs.

Then about 45-75 minutes later consume a meal that is high in protein.

Since I'm a handy dandy article reference person, here is something for ya to chew on...
http://www.johnberardi.com/articles/women/post_workout_interview.htm
http://www.johnberardi.com/articles/nutrition/precision.htm
http://www.johnberardi.com/articles/nutrition/nutr_timing_1.htm
http://www.johnberardi.com/articles/nutrition/nutr_timing_2.htm
http://www.johnberardi.com/articles/nutrition/puzzle_1.htm
http://www.johnberardi.com/articles/nutrition/puzzle_2.htm
 
evolution said:
No carbs 60-90 minutes before exercise. In fact, it's better to have a meal of fat and protein 90 minutes before your workout. Then this is where some disagree--
Consume protein and carbs either right before (I disagree) or have protein and carbs about 15 minutes into your workout and immediately afterwards. We're talking about a combined carb/protein ration of 2:1 both during and after workout, something like 50 grams of protein and a 100 grams of carbs. However, if you cannot digest a liquid carb/protein mixture during exercise then have one immediately (within 10 minutes) of post-workout that is 25-30 grams of protein and 45-60 grams of carbs.

Then about 45-75 minutes later consume a meal that is high in protein.
Click to expand...
I agree with you. I only eat carbs in my post lifting meal, and my post-post lifting meal. Before lifting, I eat protein+fat, also the rest of my meals.

One doesn't need carbs before a work-out to give you energy or whatnot - the carbs you've eaten since your last work-out do that.
 
Thanks Evolution for the links. I have been reading through them and I have been amazed at the information located there.
I plan to continue to educate myself and would appreciate any links you feel like posting in the future.
God bless
BillieGail
 
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