Beginner Female

Training Beginners
1

Good Morning and Merry Christmas

I am a beginner who got a Christmas gift early of a gym membership.

I am a 41yr old woman, 5.4", 215lbs. I am sporadic on working out and I in regards to my diet I can go for stretches of good eating and then I crash and eat tons of junk.

This is the hard part ot confess, but I also had gastric bypass surgery 7yrs ago. I had been 258lbs. At my lowest I got down to 178lbs and I was feeling so good. Then I was dumped by my boyfriend, got into a car accident and lost my job. I caved and turned to food for comfort and that is where I am now.

I came to this website to learn how to live a healthier life. The quick fix did not do it for me.

I have been reading everything before I made my account.

My question is should my calories be based on wht I weigh, or what I should weigh?

I will be lifting weight but It is hard to squat with all this weight on my frame so this is what I thought.

Sat. / Sun. / Tues. / Wed. - weightlifing

cardio on Sunday and Wednesday.

should I do HIIT or steady state?

part of me wants to go EVERY day, but I am worried that I would burn myself out as it isn’t a true habit for me yet.

Sat. - legs
Sun - upper body and cardio

Tues - legs
Weds - upper body and cardio

I am a beginner and I am considering hiring a trainer. I am a member of 24 Hr Fitness. The trainig is REALLY EXPENSIVE!!! 5 sessions $339

Here is the eating plan I am going to follow.

Breakfast
2 eggs
1 cheese stick

snack
1/4cup of almonds

Lunch
1 can tuna
salad
banana

snack
1/2cup edamame

Dinner
6 oz chicken or ground turkey
salad
1/2 sweet potato

Before Bed
toast with peanut butter

I am expencting the criticism and insults for weight and the gastric bypass surgery. I will answer any questions you have. I am really hopeing to get some good advice, some workable advice that I can do and change things.

If any of you have any suggestings and ways to help me, I hope you will post them for me.

Thank you =)

2

As far as calories go, determine how many calories it would take to maintain your current weight and subtract 500 from it. I believe that Christian Thibaudeau’s article, “Nutrition for Newbies” has a formula to figure this out.

Whatever you do, don’t drastically cut your calories. That’ll just set you up for failure and even more weight gain. Start with a 500 Calorie deficit and see how that works for a couple weeks.

When it comes to resistance training, you might want to start with just three days a week (maybe doing a total body workout) and see how that works out.

One of Rachel Cosgrove’s programs over at figureathlete.com leaps to my mind:

http://www.figureathlete.com/free_online_article/training/attack_the_fat_in_8_weeks_phase_one&cr=

As a fat-burning program designed specifically for women, it might be better than what you’ll find over here at T-Nation.com.

Concerning cardio… there’s a difference between steady state and HIIT, but it’s not that big. The best cardio is the cardio that you enjoy and that you’ll continue to do.

The only good reason I can think of for you to hire a personal trainer (especially at that price) is if you cannot stay motivated without one.

Your diet looks pretty clean, so just keep up the good work, and remember drastic fat loss is not something that happens in a month (unless you’re on the v-diet). So, stay motivated.

3

[quote]ctschneider wrote:
As far as calories go, determine how many calories it would take to maintain your current weight and subtract 500 from it. I believe that Christian Thibaudeau’s article, “Nutrition for Newbies” has a formula to figure this out.

Whatever you do, don’t drastically cut your calories. That’ll just set you up for failure and even more weight gain. Start with a 500 Calorie deficit and see how that works for a couple weeks.

When it comes to resistance training, you might want to start with just three days a week (maybe doing a total body workout) and see how that works out.

One of Rachel Cosgrove’s programs over at figureathlete.com leaps to my mind:

http://www.figureathlete.com/free_online_article/training/attack_the_fat_in_8_weeks_phase_one&cr=

As a fat-burning program designed specifically for women, it might be better than what you’ll find over here at T-Nation.com.

Concerning cardio… there’s a difference between steady state and HIIT, but it’s not that big. The best cardio is the cardio that you enjoy and that you’ll continue to do.

The only good reason I can think of for you to hire a personal trainer (especially at that price) is if you cannot stay motivated without one.

Your diet looks pretty clean, so just keep up the good work, and remember drastic fat loss is not something that happens in a month (unless you’re on the v-diet). So, stay motivated. [/quote]

Thank you!

So I shouldn’t expect the results that I see on The Biggst Loser? (I am kidding)

Would I do the 3days of the weight lifting and cardio on those days?

thanks for the links

4

It seems like your diet needs more variety. A diet may look good on paper, but its pretty hard to stick to one if youre eating the same thing everyday. Thatd be my downfall atleast.

Gourmet Nutrition has some pretty awesome recipes.

That author is also a pretty good source on all things nutrition, if you have $90 to spend, you might want to look into the “system”

At the fitness level youre at, you should focus on basic changes, and habits you have formed. This should be a life long alteration, not a “diet”. Little things, try to get more activity on top of working out. Instead of watching TV go on a walk, clean, do anything, just try to increase activity while cleaning up food choices.

5

[quote]Defekt wrote:
It seems like your diet needs more variety. A diet may look good on paper, but its pretty hard to stick to one if youre eating the same thing everyday. Thatd be my downfall atleast.

Gourmet Nutrition has some pretty awesome recipes.

That author is also a pretty good source on all things nutrition, if you have $90 to spend, you might want to look into the “system”

At the fitness level youre at, you should focus on basic changes, and habits you have formed. This should be a life long alteration, not a “diet”. Little things, try to get more activity on top of working out. Instead of watching TV go on a walk, clean, do anything, just try to increase activity while cleaning up food choices. [/quote]

I was thinking that if I had less choices it would make it easier. So you think I may be dooming myself that way?

I love to cook and I love to eat

6

[quote]Belle Curvy wrote:

Thank you!

So I shouldn’t expect the results that I see on The Biggst Loser? (I am kidding)

Would I do the 3days of the weight lifting and cardio on those days?

thanks for the links
[/quote]

If it’s more convenient, you can do cardio immediately after your resistance training, although many programs will suggest doing it on days when you’re not lifting. I know Rachel Cosgrove’s program suggests doing metabolic work on the days when you’re not lifting. Do which ever you prefer.

Good luck.

7

[quote]ctschneider wrote:
Belle Curvy wrote:

Thank you!

So I shouldn’t expect the results that I see on The Biggst Loser? (I am kidding)

Would I do the 3days of the weight lifting and cardio on those days?

thanks for the links

If it’s more convenient, you can do cardio immediately after your resistance training, although many programs will suggest doing it on days when you’re not lifting. I know Rachel Cosgrove’s program suggests doing metabolic work on the days when you’re not lifting. Do which ever you prefer.

Good luck.[/quote]

Generally, spreading things out yeilds better results, as long as the workload is kept the same.

Say you lift monday wednesday and friday. You can either be active 3 days of the week, or if you throw in cardio on off days, you can be active 5.

Now obviously doing the cardio is better than not doing it, and getting it done is the most important part.

8

[quote]ctschneider wrote:
As far as calories go, determine how many calories it would take to maintain your current weight and subtract 500 from it. I believe that Christian Thibaudeau’s article, “Nutrition for Newbies” has a formula to figure this out.

Whatever you do, don’t drastically cut your calories. That’ll just set you up for failure and even more weight gain. Start with a 500 Calorie deficit and see how that works for a couple weeks.

When it comes to resistance training, you might want to start with just three days a week (maybe doing a total body workout) and see how that works out.

One of Rachel Cosgrove’s programs over at figureathlete.com leaps to my mind:

http://www.figureathlete.com/free_online_article/training/attack_the_fat_in_8_weeks_phase_one&cr=

As a fat-burning program designed specifically for women, it might be better than what you’ll find over here at T-Nation.com.

Concerning cardio… there’s a difference between steady state and HIIT, but it’s not that big. The best cardio is the cardio that you enjoy and that you’ll continue to do.

The only good reason I can think of for you to hire a personal trainer (especially at that price) is if you cannot stay motivated without one.

Your diet looks pretty clean, so just keep up the good work, and remember drastic fat loss is not something that happens in a month (unless you’re on the v-diet). So, stay motivated. [/quote]

This pretty much summed up everything that needed to be said.

Figureathlete.com (T-Nation’s sister site) and the Powerful Women forum here might give you better advice, simply because that’s where all the women hang out. Lifting and eating follow the same principles whether the trainnee is male or female, but I for one find it difficult to look over a woman’s diet specifically because ya’ll eat so much less, and I have no real frame of reference.

Welcome to the Nation.

9

[quote]Otep wrote:
This pretty much summed up everything that needed to be said.

Figureathlete.com (T-Nation’s sister site) and the Powerful Women forum here might give you better advice, simply because that’s where all the women hang out. Lifting and eating follow the same principles whether the trainnee is male or female, but I for one find it difficult to look over a woman’s diet specifically because ya’ll eat so much less, and I have no real frame of reference.

Welcome to the Nation.[/quote]

I debated in my head where I should put my thread, but I don’t see a lot of guys posting in the women’s threads, but I have seen the women over here. I just wanted the widest audience for suggestions.

And I hate to say it, but I thought the men might tell it like it is a little more. I don’t want a bunch of insults, but I also have a lot of friends that already tell me that I am fine just the way I am and that little thing I do is enough. I have a lot of cheerleaders for how I am living now. I need someone (and me) to hold me to a higher standard and work for what I want. =)

10

[quote]Defekt wrote:

Generally, spreading things out yeilds better results, as long as the workload is kept the same.
[/quote]

This is definitely true. I kind of forgot to mention this, but one of the reason I suggested doing cardio directly after resistance train is delayed onset muscle soreness. If you’re a beginner who has just starting a new program, you’re probably going to experience some DOMS the day after training, and nothing sucks like going for a run when your quads, glutes, hamstrings, and abs are sore. Immediately after lifting, you’re not yet sore and some light cardio can even help get some blood flowing into those soon to be sore muscles, thereby aiding recovery. Of course going for an easy jog the next day would help your muscles recover just as much, but it’ll hurt more. Just my $0.02

11

[quote]Belle Curvy wrote:
I need someone (and me) to hold me to a higher standard and work for what I want. =)

[/quote]

If you want to be held responsible, I suggest you start a log on the Powerful Women Forum. With people continually following your progress and providing positive feedback, you’ll probably feel obligated (in a good way) to train.

12

[quote]ctschneider wrote:
Belle Curvy wrote:
I need someone (and me) to hold me to a higher standard and work for what I want. =)

If you want to be held responsible, I suggest you start a log on the Powerful Women Forum. With people continually following your progress and providing positive feedback, you’ll probably feel obligated (in a good way) to train.[/quote]

I did start a thread in the Powerful Woman’s forum and I haven’t had any responses.

So this is already a more beneficial forum for me.

Maybe I will just post my daily routine in the Woman’s forum and save this one for my training questions.

I didn’t miss seeing a Women’s Beginners forum did I? Just one Beginners forum.

13

[quote]Belle Curvy wrote:

I did start a thread in the Powerful Woman’s forum and I haven’t had any responses.

[/quote]
I didn’t know. I don’t regularly check that forum, but I’ll be following your thread in there from now on.

There’s just one beginners forum.

14

[quote]ctschneider wrote:
Defekt wrote:

Generally, spreading things out yeilds better results, as long as the workload is kept the same.

This is definitely true. I kind of forgot to mention this, but one of the reason I suggested doing cardio directly after resistance train is delayed onset muscle soreness. If you’re a beginner who has just starting a new program, you’re probably going to experience some DOMS the day after training, and nothing sucks like going for a run when your quads, glutes, hamstrings, and abs are sore. Immediately after lifting, you’re not yet sore and some light cardio can even help get some blood flowing into those soon to be sore muscles, thereby aiding recovery. Of course going for an easy jog the next day would help your muscles recover just as much, but it’ll hurt more. Just my $0.02
[/quote]

Makes sense, I would hate to have to do cardio on a bike the day after squats.

15

[quote]Belle Curvy wrote:
Defekt wrote:
It seems like your diet needs more variety. A diet may look good on paper, but its pretty hard to stick to one if youre eating the same thing everyday. Thatd be my downfall atleast.

Gourmet Nutrition has some pretty awesome recipes.

That author is also a pretty good source on all things nutrition, if you have $90 to spend, you might want to look into the “system”

At the fitness level youre at, you should focus on basic changes, and habits you have formed. This should be a life long alteration, not a “diet”. Little things, try to get more activity on top of working out. Instead of watching TV go on a walk, clean, do anything, just try to increase activity while cleaning up food choices.

I was thinking that if I had less choices it would make it easier. So you think I may be dooming myself that way?

I love to cook and I love to eat

[/quote]

I can relate, when I cut I find that if I eat much the same food everyday my life is easier because I don’t have to think about food. Although I do have a pretty forgiving sense of taste in that I drown everything hot sauce.

16

the only thing i’d add is that i’m not sure a cheese stick is doing you much good (if i’m picturing the right thing here). Maybe replace it with some oatmeal instead?

Eggs and oatmeal would be a pretty good breakfast for starters… (and if you are worried about the carbs, i wouldn’t worry too much given that it is the first thing you eat in the morning and it is oatmeal, which is pretty low glycemic)
Dan

17

I do not know why anyone would make an insult to somebody who is making an effort to improve the quality of their life, if they do its out of jealousy.

Everything seems to pretty much be covered already but I just want to mention 2 things. Don’t train every day. I know of alot of people in similiar situations who started doing this and lasted 2-3 months. Think long term. If it becomes a chore you probably won’t stick with it. Don’t underestimate rest either. I think 3 days might be enough also.

Like somebody said, its not a diet, its a lifestyle so you will need to form new habits.

Regarding diet, don’t be afraid to eat some junk occassionaly. It can really help keep you sane, just don’t go overboard. One pizza or piece of cake in a week of good eating will have little effect overall and there’s no need to feel guilty.

I recommend reading as much of John Beradi’s stuff as you can.

And don’t waste your money on the trainer. From reading the stuff on this site you probably already know more of what to do then whatever trainer you get.

18

On this site we all believe in doing lots of squats, male or female. Get to it!

19

[quote]elano wrote:
On this site we all believe in doing lots of squats, male or female. Get to it![/quote]

Don’t forget the milk. Although if she’s cutting maybe she should. But still, squats and milk solve everything barring maybe a broken leg and lactose intolerance.

20

[quote]Defekt wrote:
It seems like your diet needs more variety. A diet may look good on paper, but its pretty hard to stick to one if youre eating the same thing everyday. Thatd be my downfall atleast.

Gourmet Nutrition has some pretty awesome recipes.

That author is also a pretty good source on all things nutrition, if you have $90 to spend, you might want to look into the “system”

At the fitness level youre at, you should focus on basic changes, and habits you have formed. This should be a life long alteration, not a “diet”. Little things, try to get more activity on top of working out. Instead of watching TV go on a walk, clean, do anything, just try to increase activity while cleaning up food choices. [/quote]

Good post.

I would add that in my experience of training people in your situation (and women especially), the people that have the best adherence are the ones that make lots of small changes over time.

People often get carried away with their initial burst of enthusiasm and then burn themselves out, like Defekt said above, it needs to be something you can maintain as a lifestyle. Therefore in the beginning don’t make it too radically different from your current lifestyle, but seek to gradually improve things day-by-day and week-by-week.

Set yourself some achievable goals, these can be anything from lifting goals to simply getting to the gym a certain number of days in a week i.e.
Week 1: Get to gym 3 x week
Week 2: Drink 2 litres of water per day
Week 3: Eat at least 3 different types of veggies each day

If you achieve your goals you can also give yourself rewards (healthy ones!), maybe buy a piece of clothing you wanted or a book.

The point is that by making little goals you can achieve you will one, set up and reinforce good habits and two, feel you have achieved something which will aid motivation to continue.

If something feels like a chore you will ultimately not want to keep going, you need to make it become the way you live and enjoy it.

Anyway lots of good advice on here, I hope you are successful.

Also, those friends who say you are great as you are, I’m sure some are just doing what they think is supportive, but maybe some of them need to change too and they don’t want to see you doing something they can’t??