I'm New!

Hey guys,

I've been lurking on this forum for the last two or three days, and was excited after i finally became a member and found a female section.

I am 19, a female, a student, lazy, and I want to be healthy.  I'm 120 lbs avg, and wouldn't mind shaping up.  I worked out 3 - 4 times a week all of last year, then school hit me pretty hard, so i stopped, lol. i'm back at it again and want to make sure i'm doing it right.

Basically I need what everyone else needs - nutrition and work out advice.

nutrition:
currently: i don't monitor what i eat (i looove food and eat a good mix between healthy foods - veggies, fruits, fish, etc etc - and junk foods - ice cream fast food bla bla lba) and want to know how i should properly channel my love of food, lol. i always seems to be hungry, so i need foods that are a) super healthy b) that will keep me full for hours and c) good foods to snack on (while i study).  also, i want to start taking vitamins and don't really know which are useful, which i need, and which are just gimmicks.

work-out:
currently all i do is run (until my gym opens up after the winter break).  i used to work on machines until a good friend suggested that i work with free-weights, since they have a better range of motion.  as far as that goes, i'm totally clueless. does anyone have a good website or video they can suggest to me?


i guess that sums me up. any advice, input, or questions will be appreciated!!

thanks!

I would love to help you out!
 
First, welcome to DBB! Its always nice to have plenty of girls around you guys tend to see things a little more clearly. haha never tell the guys I said that!
 
To your question of free weights! Never be intimidated! Never. If you walk over and there's a big scary dude looking like he knows what he's doing talk to him! He's probably going to be a nice guy. (Oh just wait until after he puts the weight down though. Etiquette dontcha ya know.) Ask him whatever, how you do what, what he's doing with that. You can learn a lot that way and make some good gym buddies!
You asked if there was an online data base with info regarding free weights and there are a few. This one is my favorite: http://www.exrx.net/Lists/Directory.html
 
I would suggest looking up beginner routines and going from there. Get the basics squat, bench, dead lift to name a few.
 
As nutrition goes. It is important, very important, but as a student it can be very hard. I know from experience. The main thing is that you eat as healthy as you can as often as you can. Ok maybe not as often as you can but 5-6 times a day. Protein and carbs are vital to gaining muscle, which will speed your metabolism and make you look amazingly hot. haha So its a good thing.
As far as to whats healthy, I heard it on these boards along time ago. I dont remember who said it but i think he got it from someone else as well haha but long story short, if you can look at the food you're about to eat and you can foresee a lot of steps taking place before it got to your plate then it probably isn't healthy.
 
IE. if you have a steak on your plate. You see a Cow, the cow goes to slaughter, the cow goes to butcher, butcher gives you cow, you cook cow, on your plate. 
 
on the flipside; You have a Twinkie. you see some flour, you see some sugar, you see some eggs(?), you see some oil, you see a mixing bowl, you see an oven, you see some cream, you see plastic packaging, you see 8 wrapped Twinkies shoved in a cardboard box, you see a million cardboard boxes shipped to the store, you buy the box you open the box you unwrap Twinkie.
 
Just use common sense, eat protein rich foods that come from good sources, carbs from whole grain sources, fats from nuts, fish, and other healthy sources.
 
[/link]
[link=http://www.discussbodybuilding.com/Is-olive-oil-really-THAT-good-for-you-m433913.aspx]A good read on fats
 
Like I said I know its hard to do.
 
Vitamins? well I would just go with a daily multivitamin. its tough to go wrong there.
 
If you have any questions feel free to ask!
 
Also if you have any questions and you would rather as a girl who's been there we have several on the board: Jane, DuchesofDork, Itialianangel, Rippedchick, and one of my faves, thehardway 
 
All of those chicks can help you alot.
 

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

thanks for the reply and advice!!

as far as the constant eating/snacking foods, i'll keep trying to google stuff for that. i'm sure i'll find an answer soon enough =P (so far, fruits like apples and oranges are excellent).

the website you sent me looks like it well help a lot! it's just a lot of information to take in, so i'll have to organize a schedule some how.


also, for keeping track of results, what is your best suggestion?

Welcome to DBB!

And like Jane said, there is a section on this forum for keeping an Online Journal. A lot of the regulars here use it. It will help you track your results and it will allow everyone else to check in on ya, offer advice, etc.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

hm, interesting. as a joke i was telling my sister that i was going to start a xanga page to keep track of what i eat..... i think i might actually do it

ps thank you soo much for all of your responses! they're really helpful!

Another thing, your clothes are going to fit differently also. Pay attention to that.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

hm, ok. i looked through a few of the journals on the site to get a feel of it. i started my own journal but i think i'll keep it private due to it's sheer patheticness, until i start seeing my own results and feel comfortable with it.

i'm currently making an excel spreadsheet of my routines; decided to go with alternating between push/pull/leg workouts, while throwing cardio in the mix. i'm picking my excersizes based on the website you sent me.

however, as far as sets/reps go, i'm totally clueless.. i wish i paid more attention in weights class during highschool







....i need an online personal trainer

Get some full body photo's. You won't like getting them now. But six months later when you take them again, you will get a nice surprise

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

fitday.com

I believe that's the site...you can enter in your diet and it will help you keep track of how much protein/carbs/fats/etc.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Jane


http://www.discussbodybuilding.com/fb.ashx?m=111175

-this helped me bunches! It is a great starting point.

This^ that link is amazing.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

huma


hm, ok. i looked through a few of the journals on the site to get a feel of it. i started my own journal but i think i'll keep it private due to it's sheer patheticness, until i start seeing my own results and feel comfortable with it.

i'm currently making an excel spreadsheet of my routines; decided to go with alternating between push/pull/leg workouts, while throwing cardio in the mix. i'm picking my excersizes based on the website you sent me.

however, as far as sets/reps go, i'm totally clueless.. i wish i paid more attention in weights class during highschool

Push pull legs is a nice place to start, YOu want to work on the mechanics of those lifts before really pushing your self with the weight...   stating at a 2 X15 OR A 3 X 12- 15 is a good place, stay there for 6- 8 weeks or so. The weight you'll be using will be light, and you can concentrate on your form. After you have the movements down, then you can lower the rep ranges, increase the pounds that you are lifting, change up the routine a little, astart in earnest.

Pick mainly compound movements to start with, they are the foundations of any routine you'll do, they inflict the most damage (in a good way) and they are more tecnically chalanging, so learn those lifts first.

Good exercises to start with. Squats, dead lifts, bent over rows, over head press, lunges, bench press, chin ups, pull ups,  power clean.

Let us know after you have tried to put togethter a routine, post it here, and well tweak it.

Chris, that was a very nice thing for me to read this morning!  

ok, i'll see waht i could do as far as creating a routine goes. one of my friends made me one, so i'll post what he gave me, and i'll post what i was working on myself.


don't laugh at me, mines will be pathetic =/




*edit*

this is what he (my friend) gave me:

monday
squats 5x5
bench 5x5
row 5x5
hyperextentions 2x8
situps 4x8

tuesday
squats 5x5
incline bench 5x5
deadlift 5x5
situps 4x8

thursday
squats 5x5
bench 5x5
row 5x5
dips 3x8
barbell curls 3x8
triceps extentions 3x8



he also made me a spreadsheet to track strength increase, he said to increase weights per set and focus on that. also he suggested i fit in cardio where ever i can, be it my off days (probably only going to be wednesday) or before a work out sesh.

thehardway

Chris, that was a very nice thing for me to read this morning!  

Awe shucks. I've made a goal to mean what I say as of late. And you've always seemed to be a pretty cool chick!
 
And huma,
It looks like your friend may be a starting strength fan? Haha there have been more wars waged around Ripptoe than the crusades, but it looks good to me.
 
The only thing I'm worried about is that you dont have much time off. You squat on monday and tuesday and you also do bench variations on both days.
 
Other than that your routine looks alot like mine!
 
How has it been going? 

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

hah i guess so!

like i said earlier, my gym is currently closed, but it should be open tomorrow. in the mean time, i've been running, watching and logging what i eat, and practicing my form (i have a few dumbells at home so i've been using those)

watching my nutrition is A LOT harder than i thought it would be - esp because i still have family over for the holidays, my mother isn't working, and i'm at home all day >.< but hopefully once my daily routine is established, it'll be a lot easier.

chrisshepherd

thehardway

Chris, that was a very nice thing for me to read this morning!  

Awe shucks. I've made a goal to mean what I say as of late. And you've always seemed to be a pretty cool chick!
 

At least she didn't call you sweaty.....

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

not this time, I believe she has in the past though... its probably true, I'm a fatty, I mean I do sweat when I peel an orange.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

monday tuesday and thursdays are the only days i could take my time working out. wednesdays i have ONLY an hour between class and work, so i could fit in 30 minutes of cardio, which is what i'm planning on doing.

i just wanna look good and be healthy, so i guess that means both lose fat and gain muscle. i'm not chunky by any means but i do have some love handles that... i dispise.

Oh I got your body type, (I was a cheerleader for most of my athletic carrer, dont take this the wrong way I've just been around alot of girls) you look fine, most would say that you look 'good'. you see things slightly diffferent. Haha I remember the girls saying 'you dont see me naked though' my response was always that, this could be changed followed by laughter. haha but I bet no one even notices your 'love handles'.

Am I right?

Either way if you start this now you're going to be going in the right direction for the rest of your life. And you will be amazingly hot in the future. if you didn't you'd just be 'hot' until your metabolism slows and you start to gain weight for no appearant(sp. its late and my colts lost I really dont care.) reason.  

Congrats. Keep it up and let us know how you're doing!

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

lol!!!! that's so true it's scary.. i said that exact thing to one of my friends who is in the marines! (he's a sweetheart, though, and didn't add in the "this could be changed" part after =P )

so today was my first day attempting HIIT... i think i failed horribley but that just means that i am only going to get better...


right?


also, i've been resisting chocolate and ice cream, wippiee! i can't wait to start eating canned salmon for lunch.. i've been daydreaming recipies up. (when most people daydream about sex, i daydream about food.... )

"when most people daydream about sex, i daydream about food...."

Wouldn't worry about it! Just so long as you're dreaming of salmon and not sugar, I think you'll be fine! I've just given up pretty much all sugar (I have it on my porridge, and I eat some fruit) because it makes my CFS worse. Funnily enough, I've started daydreaming about food as well. Particularly salmon, because there hasn't been any on special offer in the supermarket, so I've been eating other stuff. I do like my fish. :)

Oh, and HIIT is supposed to make you feel like you're dying. At least while you're doing it. If you're sore the day after try to walk or cycle gently (no, don't jog or run, you'll do your knees in), it'll get some oxygen back into your lactic-acid riddled muscles!

quick update: i lost an inch off my waste already! woooo hooooo! i'm pretty sure it's just been because i've been watching my diet, too.