hello,
I am new to this site, and I am amazed at how much support I see. I have a few questions, and I hope someone can help. I need to know is if it is necessary to "get cut" in order to gain muscle (to get toned) for a woman. I want to know how it feels when that happens and if I should try to do it. I just don't know how this "getting toned" thing works.
I think I am doing pretty good, I follow a 1200-1500 cal. diet, eat 4 times a day, I think I have it well balanced ( eat between 2-4 oz. protein in the way of lean meats and that is plus the veggies that contain some protein as well) on 2 of my meals [at lunch and dinner]) I think I have the fats ok too, and maybe my carbs might be on the high end ( I do eat complex carbs though [I have what they call "glucose intolerance" and the small amounts of carbs through the day do help my sugar stay leveled]). I am losing weight, although maybe not as fast as I would like. I just changed my routine (5 weeks ago) and that seems to have helped a lot, I have lost 5 good pounds ( I wish it would have been 10 though. lol). Someone suggested the book "The Body Sculpting Bible for Women" and what it does is that it changes the routine every 2 weeks so the body does not get used to it and therefore hit plateaus ( I seemed to be on one of those every few weeks). So far, I have lost only 5 pounds, but it has been constant. Finally out of that plateau!!!
I also want to ask about protein shakes. Is that something necessary in order to tone? or is that just because people don't follow very good/balanced diets. Do you think the amount of protein I am eating is enough? I am afraid that if I put a protein shake in my diet the added cal. will prevent me from losing weight (I am one of those that gains weight with just an extra half a cup of water if you know what I mean). How would I incorporate the shake without interfearing with my wt. loss?
The program that I follow calls for a change in pace every 2 weeks (this is free weight training [I use dumbells]), where the weights are increased as well as the sets but the reps decreased, for example... the first two weeks I lifted 10-15 lbs. for 2 sets and 12-15 reps. then it changed to 15-20 lbs for 3 sets 10-12 each. this week I started 15-20 lbs.( I can't do more than 20, but is mostly 20 at this point) 4 sets of 8-10 on each. The book does give guidelines on when to increse the weights (if I can finish a set but not be able to start another, then I am using the right amount, if I get to 10 reps without feeling it, then I need to increase, and if I can't get to 10 then I need to decrease). I will do that through next week and then go back to week one and start over. The logic in the book is just to keep changing to avoid plateaus. The cardio also gets increased as we go... first 2 weeks is only 20 min. (the book calls for only 3 days a week, but I do 4-5
. then the next 2 weeks it called for 30 min. and the 5th and 6th week for 40 min. This is in addition to abs. This might sound like a lot, but I only spend about 1-1 1/2 hrs. at the gym. On the days I dont do weights ( I do them mon. wed. and friday) I spend only the time for the cardio and abs. All these is done first thing in the morning before breakfast. I do drink a lot of water too.
Now that you have an idea on my routine, maybe you can give me some input on the protein shakes, the cutting thing, and the weight loss. I would like to be able to lose about 2 lbs. a week if I could, but I don't know what else to do. I do take sunday for rest day (even though sometimes we do go and play some racketball).
I am really sorry to bombard you with all this questions, I am new to all this "get healthy and fit" business. I hope you find the time to answer.
Thank you very much,
BD
I am new to this site, and I am amazed at how much support I see. I have a few questions, and I hope someone can help. I need to know is if it is necessary to "get cut" in order to gain muscle (to get toned) for a woman. I want to know how it feels when that happens and if I should try to do it. I just don't know how this "getting toned" thing works.
I think I am doing pretty good, I follow a 1200-1500 cal. diet, eat 4 times a day, I think I have it well balanced ( eat between 2-4 oz. protein in the way of lean meats and that is plus the veggies that contain some protein as well) on 2 of my meals [at lunch and dinner]) I think I have the fats ok too, and maybe my carbs might be on the high end ( I do eat complex carbs though [I have what they call "glucose intolerance" and the small amounts of carbs through the day do help my sugar stay leveled]). I am losing weight, although maybe not as fast as I would like. I just changed my routine (5 weeks ago) and that seems to have helped a lot, I have lost 5 good pounds ( I wish it would have been 10 though. lol). Someone suggested the book "The Body Sculpting Bible for Women" and what it does is that it changes the routine every 2 weeks so the body does not get used to it and therefore hit plateaus ( I seemed to be on one of those every few weeks). So far, I have lost only 5 pounds, but it has been constant. Finally out of that plateau!!!
I also want to ask about protein shakes. Is that something necessary in order to tone? or is that just because people don't follow very good/balanced diets. Do you think the amount of protein I am eating is enough? I am afraid that if I put a protein shake in my diet the added cal. will prevent me from losing weight (I am one of those that gains weight with just an extra half a cup of water if you know what I mean). How would I incorporate the shake without interfearing with my wt. loss?
The program that I follow calls for a change in pace every 2 weeks (this is free weight training [I use dumbells]), where the weights are increased as well as the sets but the reps decreased, for example... the first two weeks I lifted 10-15 lbs. for 2 sets and 12-15 reps. then it changed to 15-20 lbs for 3 sets 10-12 each. this week I started 15-20 lbs.( I can't do more than 20, but is mostly 20 at this point) 4 sets of 8-10 on each. The book does give guidelines on when to increse the weights (if I can finish a set but not be able to start another, then I am using the right amount, if I get to 10 reps without feeling it, then I need to increase, and if I can't get to 10 then I need to decrease). I will do that through next week and then go back to week one and start over. The logic in the book is just to keep changing to avoid plateaus. The cardio also gets increased as we go... first 2 weeks is only 20 min. (the book calls for only 3 days a week, but I do 4-5
. then the next 2 weeks it called for 30 min. and the 5th and 6th week for 40 min. This is in addition to abs. This might sound like a lot, but I only spend about 1-1 1/2 hrs. at the gym. On the days I dont do weights ( I do them mon. wed. and friday) I spend only the time for the cardio and abs. All these is done first thing in the morning before breakfast. I do drink a lot of water too. Now that you have an idea on my routine, maybe you can give me some input on the protein shakes, the cutting thing, and the weight loss. I would like to be able to lose about 2 lbs. a week if I could, but I don't know what else to do. I do take sunday for rest day (even though sometimes we do go and play some racketball).
I am really sorry to bombard you with all this questions, I am new to all this "get healthy and fit" business. I hope you find the time to answer.
Thank you very much,
BD