workout plan

[daydream]

Hey Guys,
Ok here's the thing... I've never really worked out b4 at the gym and I've decided that I'd like to start toning up my body and gaining some muscle.... the only problem is I have no clue what I'm doing!
I'm 112 lbs, 5'5'' and I don't really have any muscle... I'd like to tighten up my stomach muscles and also work out my arms and legs. I have access to the gym at my college mon-fri when I'm there for class.. I know how to use most of the machines. But I don't know where to start, how many sets or reps I should do... or what weights I should use... If anyone has any ideas on a work out plan for me that would be much appreciated! Thank You!

[majik_6]

I've just started a plan that seems to be pretty effective.

The plan is broken into phases. The phases are of various lengths, all equalling up to one year exactly. Each phase has a specific focus. The first "introductory" phase is an 8 week program that uses triads to target the body as a whole, getting it better conditioned for the more specific phases later in the program.

The best part is, it starts you off slowly, with only two workouts per week.

You can find the plan here:http://www.menshealth.com/cda/articl...-0-199,00.html

If you're serious about seeing some gains, you're also going to have to follow some type of eating plan. Testosterone Magazine always has some good plans ( www.t-mag.com ).

One that I've always heard good things about:http://t-mag.com/html/147mass.html

Of course the most important thing is that whatever you choose, you research it, and STICK TO IT! I lost 50 pounds and gained significant muscle mass simply by cutting the crap out of my diet and doing minimal amounts of weight training simply because I did it consistently. Of course, if I would have been following better composed training and diet plans, those gains (and losses) would have been much greater, but it still worked!

Good luck with whatever you choose.

[seizei]

Most colleges/universities have cheap personal trainers available for booking. These are usually students in a kinesiology program, and they usually know their stuff.

GET A PERSONAL TRAINER, if only for a little while to get yourself acquainted. They will help you create a workout suited for your body and needs, and ensure that you are doing things with the proper form.

Too many people hurt themselves when trying to plunge into a workout routine alone.

Once you've gotten the hang of it, get rid of the trainer. Research more exercises.... http://www.exrx.net is an amazing resource. Keep your diet balanced - protein and carbs should be about the same amount, with fat about half of those... like 40% 40% 20%.

To build mass, ensure that you are taking in more energy in food than you are putting out in exercise.

You can consult a food guide to see how many calories you consume, and add up how many calories you burn throughout the day.

[daydream]

Thanks for your advice... keep it coming! Oh I should probably also mention that I'm female... bc the way that majik was talking implied that maybe he thought I was a guy... I do appreciate ur imput though!
I have often thought about gettin a personal trainer for a very short time, just to get a good idea as to what I should do... but I go to a very small private college and honestly I don't think they even have personal trainers... but I will look into it. Another issue is money. The only reason I have thought about actually goin to the gym is bc it's already added into my tuition... so it's no extra charge.

[majik_6]

When I went back over your post for a second time, I actually kinda suspected from your weight, height, and fitness goals that you may have been of the fairer sex! But I do see where the sources that I provided are a bit slanted towards men (menshealth.com and testosterone magazine)!!

The reason I provided workout plans and diets from mostly male based sites is...well, I'm a guy.

The plans given should work for about anyone, however, if you're interested in a strictly female-based plan try www.bodybuilding.com . They have plans that are specifically designed for, and by, women.

As for the workout I posted above, I've heard of men getting their wives/girlfriends/sisters on it, and it seems to work just as well for them. You may not want to follow through with the later stages, though, since some of them are geared towards stereotypically masculine features (large muscles, six-pack abs, etc). The first phase should be fine, however, since it's a low weight/high rep total body conditioning plan.

Hope that helps.

[Plan9Senior]

A FEMALE?!?!

OMG Hi2u!!!!



...sorry had to...

Anyhow, I am going to be in and out all day but I will try and help you out when I get a chance to relax and take time to post.

[yournamehere]

I'm no expert - I'll leave it up to others to contradict my advice.

I would suggest this:

Look at all the machines in the gym and study which area of the body they are designed for.
Pick about 8-10 of these machines - all focusing on different areas. On every machine, start at a low weight setting. Try to do between 10-15 repetitions of the exercise. If it's easy to do 15, then add more weight - if it's too difficult to do 10, lessen the weight Eventually you'll find a desireable weight setting for each machine. If you want to build muscle (as opposed to toning what's there now) add more weight until you can only repeat the exercise 5 or 6 times, instead of 10.
Do two sets on each machine, allowing 2 minutes of rest between sets. Don't worry if you don't get the full 10 reps in the second set - just do it till your muscles fatigue.

It would help to get your heart rate up for the workout if you walked or jogged on a treadmill for 20 minutes or so before you begin.

Also - stretch before you lift weights - to avoid injury.

Like I said - this is not expert advice, but I think it will get you started in the right direction.

Good luck.

[daydream]

well I don't really know wether to laugh at that or be offended by ur post, Plan 9...
that sounds like a good idea yournamehere I think I will try that... seems practical
Majik... thanks for changing it up a lil bit, im gonna check out that website

[Plan9Senior]

Originally posted by daydream
well I don't really know wether to laugh at that or be offended by ur post, Plan 9...
that sounds like a good idea yournamehere I think I will try that... seems practical
Majik... thanks for changing it up a lil bit, im gonna check out that website

I was just playing around . When you said, "Im female" it just sort of made me think of that animated gif.

[cait987]

One that I've always heard good things about :http://t-mag.com/html/147mass.html

Very nice link with alot of info I just spent the last hour reading it and learned alot Ive been looking alot more into building muscle mass then losing weight (losing weight is trivial however gaining muscle is a bitch). Alot of nice info there especially the calorie calculating (rather do it at my comp then spend 50 dollars to go to the doctor and have him do the same thing haha.

never really realized in all my dieting how complicated diets are >< I just figured if I cut calories and ate more protein would be good (It does work but no real muscle etc gain)

Well thanks I have to redo my diet for the 4th time in the last 2 weeks thanks to you >< (meant that in a good way haha)

If someone has the chance could they answer this question for me though:

Ive always lost weight through carbs / proteins and gained weight from fats so I think the 40 / 40 / 20 diet would be best for me however ..

How do I compare them I normally eat 1500 - 2000 calories a day (more towards 1500)
(weigh 220 and like 18% body fat (and dropping)
[beats the 270 / XX% it was before]

So Im not sure if I should make a new thread but was hoping someone can answer this for me with an aprox count of the ammounts I should eat (I weight lift 4 times a week also)

[fik]

I need to get back into working out again. I've been slacking, my weight set is collecting dust.

[Loup]

Originally posted by seizei
GET A PERSONAL TRAINER, if only for a little while to get yourself acquainted. They will help you create a workout suited for your body and needs, and ensure that you are doing things with the proper form.

Best advice that anyone on such a board can give. Anyone here can give what works for them, but picking up a trainer for a little while will give you the person-to-person contact that'll give you the best results. But as you said, you are not sure if that option is available to you from your school.

[nash]

Ooh I was 5'5" - 112lbs a couple years ago. I was a skinny little kid. Still 5'5" though, but now I'm a whopping 125 lbs. I took a weightlifting class where there was nothing to do but lift weights and talk (much more of the latter though). I guess that was the closet thing to having a personal trainer without actually having one. So yeah, personal trainer is a good way to go.

[daydream]

Originally posted by Plan9
I was just playing around . When you said, "Im female" it just sort of made me think of that animated gif.

Oh, I gotcha... actually my bf just explained to me where that was from, so it makes more sense now lol

[Blackthorn]

The book titled "Body for Life" by Bill Phillips gives a great beginners look into the world of physical fitness. It covers the basics of training and nutrition. There is a fair amount of motherhood and apple pie in the opening chapter or two which are really a quick read. The chapters on training and nutrition are IMHO very good.

Here's the deal that makes Bill Phillips a bit of a genius. He started a contest that gives away wads of cash to contestants who complete the twelve week regiment he prescribes. He also sells a ton of supplments including protein powders, creatine, and the like that aid you through the process. If you look at the photos the results can be dramatic. It takes a firm comittment to get there but in my twelve week case the view was definitely worth the climb.

Here is a link to the two sites that are the core of this:

http://www.bodyforlife.com/ - covers the training & nutrition
http://www.eas.com/ - covers the supplements

http://www.netrition.com/ - cheapest place on the web that I've found for EAS and other products.

[daydream]

cool, thanks for all the useful info kjroh, I'll def check that out