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2003/07/10, 08:17 PM
hey pepz, im 17 rite now and going to be a senior in high school. im pretty out of shape: 190 lbs, 41 inch waist, 5 foot 7 inches tall. it seems lyk theres no hope for me but im gonna try anyways. 1) Ive already programmed into freetrainer a prog that outlines an exercise routine for 8 weeks five days a week (i have gym membership so chose weights/machine for options). 2) I also checked my water intake and read somewhere to double it. So i will double the suggested intake of water and NO food after 7 PM. 3)i checked also filled out the freetrainers nutritional guide to weight loss.
Here are my Qs now.
1)Based on my stats i told u (height, weight,waist,age), do i have a chance at weight loss (im not concerned about looking great, juss NORMAL, no need to be cut or buff)?
2) Is the water intake a good idea? Double the suggested amount from freetrainers? How about NO food after 7PM?
3) i seem to have trouble exercising in the morning because of rides/stuff...will it be ok if i exercise at night most of time at the gym?
4)are there any ideas on how to manage my food protein/fat/calories/etc (do i juss write down the foods and keep adding the stats...wut if theyre like strawberries)? ANY suggestions?
5) does the program really work? I realize the answer is YES...but id like to know how effective and stuff.
6) when should i start checking for results on the scale? in the mirror?
7)It says that you should run with the 8week prog im in at freetrainers. How long and how fast (in terms of the running machine..word escapes me for moment)?
8) Any last suggestions?
Thanks to all the pepz who read this and reply...
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2003/07/10, 08:24 PM
WEll at least you are starting now and not like me at 24 LOL. Ok drop the no food after 7pm thing...you need to eat 5-7 meals a day. Not huge gut busting meals just small meals made up of protein good veges for carbs and some fats. Drink at least a gallon of water ( work up to that over a week or two). Since you are young take advantage of it. Start light but lift as heavy as you can. AS for cardio start at 3x a week and go from there hope this helps!~
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If you can still itch your nose after arm day, go do another set wussie!!!!
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2003/07/11, 10:45 AM
I agree with Mutt with the exception of the no meals after 7PM. If you have check in your exercise profile, to do the ab workout. It does state in there not to have any carbs after 7:00. Instead of having a small meal, I would suggest a protein shake.
The programs do work as I am seeing progress on my. Throw out the scales and look in the mirror only. You may not notice the changes as you see yourself everyday, but pick 1 day a week to take you photo and you can then see the changes as you compare the pics. Hang in there and you will see results. If you stay with it during the summer you'll shock everyone when you return to school in the fall. The best of luck to you!
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2003/07/11, 11:20 AM
First of all, welcome!! Second, there IS hope for you. Many of us have been there. I'm 5'7" myself, and I started at 237lbs. If I can do it, you can too!! My opinions on your questions:
1)Based on my stats i told u (height, weight,waist,age), do i have a chance at weight loss (im not concerned about looking great, juss NORMAL, no need to be cut or buff)?
YES! Not only do you have a "chance", but you WILL succeed if you give it the effort.
2) Is the water intake a good idea? Double the suggested amount from freetrainers? How about NO food after 7PM?
Water = good. However, I don't believe you need double the amount. A good rule of thumb is a minimum of .55oz of water per lb of body weight. In your case, this would be 105oz of water a day minimum. I have a 20oz container I keep filled with water that I carry everywhere. Drink one with each of your six meals, and you are at 120oz a day. No food after 7pm is a bad idea. Like Mutt said, break your meals up into 5-7 a day.
3) i seem to have trouble exercising in the morning because of rides/stuff...will it be ok if i exercise at night most of time at the gym?
Yes, it is ok to exercise in the evening. Like Mutt said, lift as heavy as you can, but light enough that you keep good form. The weight should be so heavy that your last 1-2 reps in each set take 110% effort to complete, but still light enough that you aren't risking injury. My program is 6 days of lifting and 4 days of cardio with 1 day doing nothing. Be sure you have at least 1 day where you don't exercise to allow your muscles to recover and grow.
4)are there any ideas on how to manage my food protein/fat/calories/etc (do i juss write down the foods and keep adding the stats...wut if theyre like strawberries)? ANY suggestions?
I manage my food by grams of protein, carbs, and fat. I don't count calories. I eat 1 gram protein per lb body weight, .75gram carb per lb, and .25gram fat per lb. Each protein gram and each carb gram is 4 calories and each fat gram is 9 calories. I try to have a calorie ratio around protein/carb/fat of 40/30/30. My current diet ends up being more like 43/32/24, which is close. If you want specifics on how to figure the ratio and what types of foods to eat, just send me a message. I used to use an excel spreadsheet, but I recently got a small 5" x 7" notebook to track everything in so I'd have a sort of diary of it for reference later. I put down the time I wake up, times I eat, amount of each food, what the food was, and the grams of protein/carb/fat. Every single thing I put in my mouth get's recorded. I do the same with the exercise. And I record the time I went to sleep.
5) does the program really work? I realize the answer is YES...but id like to know how effective and stuff.
Simply put, how effective your program is depends on the effort and dedication you put into it.
6) when should i start checking for results on the scale? in the mirror?
Don't check the scale. Scales are evil. Get a measureing tape like a tailor would use and measure your neck, each bicep, each forearm, each wrist, bust, chest, waist, hip, each thigh, each calf, and each ankle. Take new measurements every month. Judge your success by inches and how your clothes fit and how you look, not by how much you weigh.
7)It says that you should run with the 8week prog im in at freetrainers. How long and how fast (in terms of the running machine..word escapes me for moment)?
I can't answer this without knowing the detailed specifics of your program and what you picked as choices when signing up.
8) Any last suggestions?
Don't give up! Even if you backslide one week, just pick yourself up and get right back to it. Be patient!! Don't expect to accomplish all of your goals immediately. We don't gain weight all in one month...we shouldn't lose it in a month. If it took you 5 years to gain it, then plan on 5 years to lose it. Think of this is a permanent lifestyle change, and you will succeed. Think of it as a "diet" or temporary thing, and you will not have the results you want. Don't hesitate to ask questions.
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~Jennifer
http://www.gwindalyn.com
If you dont stand for something, you will fall for anything.
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2003/07/11, 06:36 PM
And try not to post the same question in more than one forum :)
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Challenge + Consistency = Results
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2003/07/14, 03:57 PM
Great advice from all above!
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/10/27, 03:09 AM
I don't know if this is 'appropriate', but, rather than 5 minutes of cardio to get blood pumping - I do a high level 30 minute workout on stairs, then cool down for about 15-30 minutes on the bike. Then, I start my program from freetrainers.
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Believe it, be it!!
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2003/10/27, 04:03 AM
You are using all of your power for cardio that way, but if it makes you happy....
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Challenge + Consistency = Results
"You do or you do not. There is no try." - Yoda
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2003/10/28, 08:56 PM
great advice and I must reiterate if you are exercising at night you will need to eat after 7 PM. Make it a small meal or at least a meal replacment.
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2003/10/29, 03:01 PM
I agree with asimmer on the cardio. If I did even 15 minutes of all out cardio, I would have no strength for my workouts. A woman at my gym the other day was asking me about the weight on my leg presses, ( am currently up to 16 plates for my last 8 reps). She was saying how impressive it was to see a woman lift like I do. She was on the bike at the time and after about 45 min of cardio she went right to the leg press and started her leg workout. I immediately stopped what I was doing and shared with her that I never do cardio on leg day and sometimes not even the day before.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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