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NEED EXERCISES GOOD FOR LADIES!



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STARSHINEFL
SparkPoints: (1,072)
Fitness Minutes: (40)
Posts: 158
1/30/13 7:42 P

Another vote for New Rules of Lifting for Women (also NROL for Life and NROL for Abs). These are the best weight training books I have found.



SPARK_COACH_JEN
Posts: 55,252
1/30/13 3:40 P

LAC,

Hopefully you got the information you needed from some posters in this thread. If you didn't, feel free to SparkMail me and I'd be happy to help.

Coach Jen



CALLMECARRIE
Posts: 1,598
1/30/13 1:07 P

LWHITE1183, what worked for me at first is just walking. I was so out of shape, the thought of weight-lifting was more than I could entertain. Walking is excellent exercise, especially if you're just beginning. It's good for your legs, good for your core muscles (abdominal area and sides, etc.) and gives you a good platform for moving on to more challenging fitness goals. As it becomes easier, you walk longer and faster to keep getting those exercise benefits.

It's also true that you have to really work on nutrition and diet, or all the exercise in the world won't help. Follow the nutrition plan on Spark and keep reaching out to other users, and you'll succeed. At least it worked for me. Welcome to Spark People!



SARAHD33
SparkPoints: (30,367)
Fitness Minutes: (38,907)
Posts: 295
1/30/13 11:54 A

I am usually the one grabbing popcorn! I am usually entertained by being an observer. I have been a member of Spark since 2004, and honestly, this is my first foray into forum-angeling. This place has been (and will continue to be) a place where I can come for good information, and a tool to help me reach my personal goals. I have read a ton of threads here through the years, and have never once called anyone out for what I thought was rude behavior. I have made my point here, though, so other than content about the original poster's main question, I will say no more on this thread. I do want her to feel welcome, though.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
1/30/13 11:20 A

*grabs popcorn*



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/30/13 11:19 A

i provided useful information: a very good list of core lifts.

just because i didn't provide the fullest explanation possible doesnt make my post unhelpful. it merely makes it imperfect. sorry.

though i doubt forum-angeling is providing much helpful info either.



SARAHD33
SparkPoints: (30,367)
Fitness Minutes: (38,907)
Posts: 295
1/30/13 11:08 A

YOU_CALIBAN,
I don't think someone who has limited background in strength training would understand why you posted a link to a random woman on a hip abduction machine. While I am in total agreement that this exercise (and most machines for that matter) are of limited utility, an educational explanation would have been helpful. I am not asking for pretty bows, just useful information for a newbie to the boards.

Edited by: SARAHD33 at: 1/30/2013 (11:09)


SARAHD33
SparkPoints: (30,367)
Fitness Minutes: (38,907)
Posts: 295
1/30/13 11:06 A

JenMC,
You are not hijacking. And while I agree that typing in all caps is equivalent to shouting, I don't necessarily think that pointing it out to someone on their very first post on a message board is particularly welcoming. Your comment about NROL for Women is obviously helpful (huge fan, myself). I just thought that your comment, right next to the random link of the video of the woman on the hip abduction machine (without context or explanation), could be a little intimidating to a first-time poster. Many women are scared to ask about strength training in the first place, and to be criticized right off the bat may make someone feel unwelcome.



JENMC14
Posts: 2,707
1/30/13 10:46 A

Sorry to hijack, but I fail to see how asking someone to not write in all caps is rude. It's generally accepted internet/messageboard etiquette that typing in all caps is considered rude and akin to yelling at a person. My intention was not to be rude, but to educate on how that type of post can come across. I thought I had a rather helpful post, at least that was my intention.



SARAHD33
SparkPoints: (30,367)
Fitness Minutes: (38,907)
Posts: 295
1/30/13 10:20 A

Hi, LWhite!
Welcome to SparkPeople.
I agree with some of the good comments that you have received here:
-Working out is not gender specific! The heavy weights are not just for men, and getting into the weight room will give you great results. Based on the comments in your original post, I think you will get the best results from focusing on strength training and healthy eating.
-I agree that the New Rules of Lifting for Women is a wonderful book. I just finished working through all of the workouts in that book (6 months worth!), and would highly recommend it. It explains how to lift weights. You will see changes in your body composition (ie, more muscle, less fat) if you follow the directions in that book.
-A trainer is also a great idea, if you can afford one! Since you have not worked out before, learning proper form is really really important to maximize results and minimize the chance of injury.

I will say that generally, the Spark boards are a pretty friendly place. I hope that some of the rude comments you received above (like the comment about writing all in caps, and the link to the hip abduction machine), did not put you off. They seemed ruder to me than most of the comments on these boards. Feel free to ask more questions, and hopefully you will see that SparkPeople is a great community, with friendly people and solid advice.



CLRWILLIAMS25
SparkPoints: (30,703)
Fitness Minutes: (24,656)
Posts: 1,031
1/30/13 10:13 A

Great article DRAGONCHILDE, thanks for posting!



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
1/29/13 8:15 P



LEKSIPATSY
Posts: 380
1/29/13 7:24 P

If you are just getting started and are nervous about going to gym, I second trying out some workout DVDs. Get a set of 3 lb. and 5 lb. dumbells and some FIRM DVDs - that is a good start!



TACDGB
Posts: 6,040
1/29/13 7:18 P

get your eating right or no workout will help you. Cardio like walking is good. Strength training like lifting heavy weights is good too. swimming is good.



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/29/13 4:12 P

yep, i can see you now: http://www.exrx.net/WeightExercises/HipAbd
uctor/LVSeatedHipAbductionH.html

MIGHT I RECOMMEND:
-squats
-deadlifts
-lunges
-dumbell bench press & flies
-overhead press
-pullups
-cable rows




JENMC14
Posts: 2,707
1/29/13 3:54 P

First, please do not type in all caps. It's like getting yelled at. Second, I agree with BMB, working out is working out. Find some cardio you love. Do it. Get a good strength training routine down. I'm talking heavier weights, lower reps, no 2 pound dumbbells for 100 reps. Check out The new Rules of Lifting for Women. There's great stuff in there. Most importantly, get your diet in check. You cannot outtrain crappy eating habits.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
1/29/13 3:20 P

Working out is not gender specific. Both genders have the same muscles. There are plenty of workout videos available on SparkPeople. If your gym has one, perhaps a personal trainer to show you the ropes in the weight room would be the fastest way to establishing a routine.



LWHITE1183
SparkPoints: (141)
Fitness Minutes: (195)
Posts: 1
1/29/13 3:18 P

I AM NEW TO WORKING OUT AND I NEED SOME WEIGHT EXCERSIES TO DO. i HAVE BEEN THIN MOST OF MY LIFE AND WHEN I TURNED 30 THINGS STARTED TO SPREAD. I HAVE NEVER REALLY HAD TO WATCH WAHT I ATE AND I HAVE NEVER REALLY WORKED OUT PLEASE GIVE SOME ADVICE.

THANK YOU

LAC



 
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