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I have been using this forum to support me for a while going through a breast reduction. After my BR I discovered the true size of my belly, its time to get rid of this. I am fairly happy with my diet I already lost 20lb before surgery, its the fitness I have no clue about.
I joined a gym and they have Personel Trainers there but they will only help if I sign up for a yers contract which I wont do as its a company I make the contract with, not a personel trainer which means I dont get to build a relationship with my PT as they swop and change.
I like to swim and I do that, but more for a cool down, what do I do in the gym to lose the weight and firm up and build some muscle, I dont understand any of the terminolgy or even know how to use the machines, I feel such an idiot when I go in.
Well this has worked for me over the last two years. I have lost 60 pounds and added lots of muscle and feel tons better about my appearance. I have worked up to 4-5 days a week for 2 hour + workouts.
I suggest starting slow and you want to make sure you work both cardio and weights. One of the first things you can do and you don’t need a gym is walk or treadmill for 15-20 minutes 2-3 times a week, go at a decent pace, on the treadmill 3.0 speed is about right. It should be enough to get your heart up (to burn calories) and still work your leg muscles. Once the walking becomes easy then add 10-15 minutes ellyiptical/stairstepper, you want to build up to around 30 minutes of cardio 3-4 times a week. I really pay attention to my heart rate; I want to get it in the 120-160 range pretty fast because at that rate you will burn maximum calories.
On the weights side I would try to keep it basic at first, spend one day a week doing lower body and another day doing upper body. You want to pick maybe two lifts for each part of the body you want to focus on, like work your bi's, tri's, back, chest and/or shoulders. On legs day work your quads, calves, hamstring, albs and/or core. Try to hit all your muscle groups at least once every two weeks at first and work up to doing them once a week.
Above is a decent link that has pictures of most lifts; most gyms should have 1-2 machines for each part of the body (larger gyms have a lot more to pick from). Now once you have the lifts/machines chosen for that days work out then you probably want to do 3 sets of 10-12 repetitions each. One important part is making sure you have the right weight on each lift. The key is that your last one or two reps should be hard. So if your doing sets of 12 your 11th and 12th should be hard, if you get to 12 and they are easy then you need to go up on weight, if you hit 6 and cant do any more then lower the weight. Ohh and dont worry about gaining too much muscle it takes a ton more than what I am recomending, haha.
Here is an example of a week of workouts when I started-
Monday- Cardio- 15 treadmill (3.0), 10 minutes Elliptical (make sure to get your heart rate up)
Tuesday- Upper Body Weights- do 3 sets of 10 working your Biceps, Triceps and Lower Back.
Friday- Lower Body Weights- do 3 sets of 10 working your Quads, Hips, Calves and Hamstrings
Sat- Walking 20 Minutes (faster than a stroll)
That will get you about 2-3 hours of good work a week and then build up to doing an hour each day and so on. If you are already on a good diet this will help you lose about an additional 4 pounds of fat a month (now you will be increasing muscle so dont judge too much by the scale only but by how you look and feel).
Also listen to your body, if it hurts don’t do that lift or exercise, find something that works for you, what works for your trainer or friend might not work for you.
Good luck and hope this helps a little, feel free to ask me any questions you might have.
Thanks very much for this. I am going to plan this out in a note book so I know what I should be doing each day, thats when I will have questions.
I do have one question on food, should I increase my protein consumption on the days I am weight training and eat more of the right kind of Carbs on cardio days or do I keep a well balanced diet all the times.
Writting your workouts down is a great step, I enter all mine on the pc.
As far as protein, I usually make sure I eat some after my workouts (within two hours). I try to drink a shake containing low fat milk, ice, one scoup of protein mix and a tablespoon of peanutbutter. Some people prefer to add protein before workouts and thats good too, I just prefer mine afterwards. Works for all workouts.
Other than that if your on a balanced diet you should be getting plenty of what you need already.
Your welcome, I really like the fact they show a picture of all the lifts and by muscle worked.
Well I wish I was still under 28 but im 39. That said even thou I was overweight I was still pretty active when I started. If that seems like more than your body can handle then cut it in half and then just set a goal to get there in 6 weeks. Just pay attention to your body. Keep adding to your workouts each week and you will be amazed at where you are 3 months from now. My workouts now after 10 months in the gym are more than I could have handled at 25. I have a goal that by next April when I turn 40 I will be in the best shape of my life, I am already pretty close )
39 is STILL in adolescence! I also have made the same goal as you in being in the best shape of my life at this age -- I am 52! I truly am not going down without a fight! What plastic surgery cannot achieve, I'll find at the gym. And I am off for a little more Botox right now.....
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