Any Fitness Pro's out there?

[kbuchanan66]

Well Winter unfortunately is coming...(I know, I know. Watch your mouth!) I am just starting to get prepared for working out and getting in shape. I myself find this easiest to do in the winter because quite frankly there is nothing to really do in the winter other than shop! <---- That is bad on my wallet. Than in the summer I do a lot of Soft Ball, Wakeboarding, Tubing and swimming, walking and dirtbiking. Fall I hunt so there is A LOT of walking.

This winter I was thinking I would strength train/weight lift and obviously some cardio thrown in. I am going to be focusing on my diet as well. I would not say I am an unhealthy eater but I can definitely be a little stricter on myself. I am also thinking that I am going to hire a trainer as I think it will help me learn and do things properly. It also will get me up and to the gym because there is some one there expecting me.

I am not really focusing on the scale so much as what my body actually looks like and how I fit my clothes.

Age: 23
Gender: Female
Work out plan: Strength train/Cardio & Diet(Healthier eating)
Days working out: 6 on and 1 off


Any tips and or suggestions?

 

[thelady_v2010]

My husband is a very fit person and he runs my workouts. He has been a professional athlete and his jobs require him to be in tip top shape. He has also trained a lot of fighters.

I am a BIG fan of women lifting heavy weights. Muscle growth and repair consume a lot of calories. I am also a big fan of HIIT for cardio. I think for wanting to trim up, endurance running is a bad idea. It teaches your body to conserve energy in order to run long distances. HIIT teaches your body to use it up, and once it is used up, it turns to fat for energy.

I lift big 3 days a week. I like to do compound movements. Squats, deadlifts, bench pres (not really compound). I also like to do super sets, a little bit lighter weight, but pushed hard and fast so it is also a cardio workout.

If I do cardio, I do it AFTER lifting, that way my lifts are strong. One example of HIIT is sprinting. Sprint for 30 seconds (all out), walk for 15 seconds. Do it for 10 minutes, then walk to cool down. Or do Tabata (if you google it, you will find several tabata workouts). I always do 2-3 Tabata's. A Tabata is 4minutes.

For eating, I love clean eating. If you can't pronounce it, don't eat it. I don't stick to that 100%, maybe 80%. Lots of veggies!

I can give you more specifics if you need it.

 

[kbuchanan66]

Keep the information coming! I am a big vegetable eater and always have been but I have to remember to eat fruit. I am looking into vitamins and minerals to take. I think I am going to start taking an omega 3 pill as I don't eat fish enough.

I will most definitely look into HIIT and Tabata as I haven't heard of either. I am not an endurance runner AT ALL. In softball it is all full out run to the bag which I like. So HIIT sounds about right for me.

 

[thelady_v2010]

Honestly, I rarely eat fruit. I eat tons of veggies!

2 other vitamins to look into are Vit D and Vit B12. If you have good insurance, go get bloodwork done. Most Americans are deficient in one or both of them. I went to the Dr in April because I felt like shit for months. I found out my B12 is almost non existent. It was so bad she said she was surprised my hair wasn't falling out and that I still had feeling in my hands and feet. I am now getting a B12 shot every 2 weeks and the difference is amazing!

 

[thelady_v2010]

If you go to the gym for training, have them train you on free weights. Weight machines suck!

 

[kbuchanan66]

I was thinking free weights too. Just makes more sense. I will have to look into B12 and Vit D

 

[Mooshi's Mummy]

I wish I had the time!! Between a full time job, 2 dogs and a husband time for working out just doesn't fit in.

 

[kbuchanan66]

An office job at 8 hours a day is taking it's tole on my body I got to do something before I am too far gone lol

 

[Mooshi's Mummy]

I hear ya sista. LOL. I get my exercise while walking my two I guess...well that's what I tell myself that and there is just more of me to love.

 

[thelady_v2010]

I think we need to make ourselves important. I work fulltime and until recently had a child at home. I just have it in my mind that I need to workout, it is good for the body AND the mind. And, the way I work out, I am done in 30-45 minutes. If it takes you 60 minutes or more to get your workout in, you are doing something wrong! Unless it is sport specific. I just mean weights and/or cardio.



Another thing I do to jump start a fat loss is carb cycling. I only eat carbs on the days I am working out. The other days all I eat is meat, veggies ( a lot of veggies) and a little fat. Then one day a week I eat what ever I want.

 

[kbuchanan66]

I think we need to make ourselves important. I work fulltime and until recently had a child at home. I just have it in my mind that I need to workout, it is good for the body AND the mind. And, the way I work out, I am done in 30-45 minutes. If it takes you 60 minutes or more to get your workout in, you are doing something wrong! Unless it is sport specific. I just mean weights and/or cardio.



Another thing I do to jump start a fat loss is carb cycling. I only eat carbs on the days I am working out. The other days all I eat is meat, veggies ( a lot of veggies) and a little fat. Then one day a week I eat what ever I want.

That is something I could follow diet wise. I like eating salads with very little dressing on it with just plain chicken. On days where I am pretty active I crave the carbs which is my down fall.

 

[thelady_v2010]

You crave carbs because your body needs them to do hard work! Just try to get good ones!

 

[musicdeb]

Great tips! I started weight training with free weights the first of July and incorporate yoga into the workout. I workout 4-5 days a week for 20-30 minutes after walking Titan for 20-30 minutes. I track my calories. Everything that goes into my mouth is recorded. It's amazing the calories I eat and I eat lots of veggies and fruits. My downfall is yogurt and I do love the carbs (wheat english muffins are my true weakness).

I do not weigh myself but track my loss by how my clothes fit and take my measurements once a month. I'm curious if I lost at least 1-2 inches in the last month because I've been very consistent with the exercise.

I'm by no means a fitness pro, I'm more of a wannabe fitness pro who has a lot to learn.

 

[kbuchanan66]

Great tips! I started weight training with free weights the first of July and incorporate yoga into the workout. I workout 4-5 days a week for 20-30 minutes after walking Titan for 20-30 minutes. I track my calories. Everything that goes into my mouth is recorded. It's amazing the calories I eat and I eat lots of veggies and fruits. My downfall is yogurt and I do love the carbs (wheat english muffins are my true weakness).

I do not weigh myself but track my loss by how my clothes fit and take my measurements once a month. I'm curious if I lost at least 1-2 inches in the last month because I've been very consistent with the exercise.

I'm by no means a fitness pro, I'm more of a wannabe fitness pro who has a lot to learn.

I used the fitness calorie counter for a couple weeks but than was really busy for a weekend and kinda forgot about it. It is crazy how many calories you can consume without knowing lol.

 

[raechiemay]

I used the fitness calorie counter for a couple weeks but than was really busy for a weekend and kinda forgot about it. It is crazy how many calories you can consume without knowing lol.

Back when I used the app on my phone & I tracked everything I ate, I was more successful diet wise & lost almost 30 lbs in 4.5 months. My only problem with using that app is sometimes if I go to subway & get a "custom" sandwich, I have to track the bread, lettuce, green peppers, onions, etc all separately. Which is a huge pain in the ass.

 

[thelady_v2010]

I think studies show those that track have more success. Most people under estimate calories in food and over estimate how much they burn!

If I did a custom sandwich, I wouldn't add the veggies, they are negligible. Just the meat, cheese, bread and and mayo type sauce!

 

[musicdeb]

That is where I'm not sure what to do. I count calories in the veggies and fruits that I eat which I eat a lot of those. If I didn't count the veggies and fruit, I would be eating about 1000 calories a day.

 

[thelady_v2010]

I think you should count fruit, it has carbs and sugars.

I am just saying the veggies on a sub are so negliable that you shouldn't stress over adding them in that situation.

 

[musicdeb]

Thanks thelady!

 

[mountainfila]

That is where most people fail because they do not eat enough and the body goes into starvation mode and the body will start to store instead of burning the calories you consume. 1000 calories is not enough, the average amount of calories needs to be in the 1500-2000 a day if you are exercising and depending if your hitting weights the calories you need will be higher per day.