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2007/03/27, 10:52 PM
Hi,
Im new to the site and have found it immensely helpful, especially the workout routine.
FEMALE 25 years old. Smallish/Medium frame. 5'4 125
So I have taken the advice found on the boards and have started a fairly intensive weights routine instead of my wimpy girl cardio. I'm doing the muscle mass building program, and will do all body parts 2-3 times a week. I'm also doing cardio, 30-60 minutes a day about 5-6 times a week. My cardio consists of jump-roping, jumping jacks, swimming, climbing stairs, and jogging.
Diet is hard as I live in Asia (I'm Caucasian-in case it makes a difference in advice given), but it usually consists of fruit, fruit, fruit, nuts, tofu, oatmeal, fish, soups, veggies, boiled eggs, cereal, fruit, veggies. No white rice, noodles, or much sugar. This is during the week...Im more lenient during the weekend.
Anyway, here are my questions...
1) I know that women can't get all huge, but I am a natural mesomorph, I don't generally have a lot of fat and have a good natural muscle base. I'm especially concerned that if I do shoulder workouts I'll get too developed.
2) As I am more lenient during the weekends...is white rice or noodles any better than the other one? Would eating 'normal' during the weekend totally undo all my good work during the week? The weekend has always been a problem for me, as I try and reward myself for being 'good' during the week and end up going completely and utterly overboard.
3) I am quite sore from my first workout...is it OK to work out sore muscles, even after letting them rest a day?
4) I do want to lose some weight. About ten pounds, which should be easy. Do high intervals really help more than regular cardio? Could I do HIIT with my current exercises? Also, would it be beneficial to, for example, do about 10 minutes of HIIT and then the rest normal?
Thanks in advance for all your help! Reading the forums has been great.
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2007/03/28, 01:09 AM
Please?? I just wanna know if I am doing things correctly in order to get a better bod.....
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2007/03/28, 09:20 AM
HI Gigi4444,
I know I already answered your post in the WSSC challenge (which I think would be a great plan for you) But I will try to answer your questions.. I have inserted my answers after your questions:
1) I know that women can't get all huge, but I am a natural mesomorph, I don't generally have a lot of fat and have a good natural muscle base. I'm especially concerned that if I do shoulder workouts I'll get too developed.
If you find your shoulders are starting to look too big (lucky girl) than just drop the shoulder day or do lower weights/higher reps so you have muscle endurance but are no longer challengeing them enough to build (which i think is useless, but it is your body).
Also, as you get leaner, what you thought was muscle bulk may turn out to have been fat marbled in and around the muscles, so you may not be as muscly as you think.
2) As I am more lenient during the weekends...is white rice or noodles any better than the other one? Would eating 'normal' during the weekend totally undo all my good work during the week? The weekend has always been a problem for me, as I try and reward myself for being 'good' during the week and end up going completely and utterly overboard.
Some plans would have you believe that if you are good 80 percent of the time you can be bad 20 percent of the time and still make progress. However - if you aren't making the progress you desire, I would say that the 20 percent is holding you back. Try having one meal or just one day where you give yourself permission to have some thigns you don't normally eat and see how that goes. I know that the saying at the gym I used to work at was "1 cheat meal sets you back 1 week' but it all depends on how revved up your metabolism is - at some points a cheat meal can boost your fat burn, but a lot of factors come into play with that scenario, so it is hard to tell whether it will help or hurt at this point.
Can you get brown rice? More complex, more nutritional and it will take you farther, energy-wise.
3) I am quite sore from my first workout...is it OK to work out sore muscles, even after letting them rest a day?
It is okay to work sore muscles, but be sure youa re giving them enough rest to recuperate - working the same muscle groups everyother day isn't recommended - what kind of schedule did the site's plan give you? If you work chest on Monday, by Thursday you could work it again. Again, this will depend on how long you have been training. Beginners can work total body a few times a week, intermediate split upper and lower, totaling 2-4 workouts a week, more advanced split it out even farther. My current routine hits a diferent muscle group each day, so it only gets worked once a week and I still see results.
4) I do want to lose some weight. About ten pounds, which should be easy. Do high intervals really help more than regular cardio? Could I do HIIT with my current exercises? Also, would it be beneficial to, for example, do about 10 minutes of HIIT and then the rest normal?
The last ten pounds is rarely easy - you really need to dial it in with your eating plan. I would alternate steady state cardio and HIIT, every other time you do cardio.
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/03/28, 09:21 AM
Message deleted by moderator due to unsuitable content for this board.
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2007/03/28, 09:21 AM
oops. Double posted.:(
Hope this helps :)
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/03/28, 09:58 AM
Helps a lot! thanks so much!
About the weight gain, its actually the ten pounds I gained while having my own personal eating contest for about six months...don't know what I got into me but I ate like John Goodman after being on Survivor...just bored I guess! I'm VERY all or nothing, i figure if I was unhealthy, might as well roll with it.
But no more. I'm glad I found this site. Thanks for your advice as I think it will help me continue this plan.
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2007/03/28, 10:16 AM
"I ate like John Goodman after being on Survivor."
I love the mental image!
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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