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LONGANDSLOW225's Photo LONGANDSLOW225 Posts: 53
12/3/12 11:20 P

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Jazzid Thank you so much. There is A lot of information but I do appreciate it. I would be find if the weight loss slowed but the inches continued. Thank you again for all your information on it

One day at a time! Couch to MINI-MARATHON Here I come!!!!!


JAZZID's Photo JAZZID SparkPoints: (40,467)
Fitness Minutes: (52,779)
Posts: 8,183
11/27/12 10:53 P

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Hi JMSTURD, it's great that you are going to a gym. Here are some basic exercises that you can start out with. Please do not worry about bulking up, unless you are supplementing with steroids there is no need to worry about this. Lifting weights will help you build muscle so that you will burn fat more efficiently. As you build muscle you may notice that the number on the scale is not moving downward, but your clothes may begin to fit looser and you are losing inches.

Based on a split workout 4 days a week. Time: 25-45 minutes. Each workout consists of compound exercises which include,

LOWER BODY:
Squats - (see: Quads/Hams/Glutes / exercise: "Stiff Leg Deadlift")
Deadlifts (see: Hamstrings)

UPPER BODY:
Bench Press (see: Chest for all)
- OR Dumbell Press
- OR Incline Bench Press

Dumbell Press (see: Shoulders)

Barbell Curls (see: Biceps)
- OR Concentration Curls

CORE/ABS: (see: Abdominals)


Begin with a 10 minute warm-up. Warm can be done by doing each exercise without weights or with a very light weight.

Perform 1 - 2 sets of 6 - 12 reps per exercise. The last 1 or 2 reps should be difficult to do. sets. (... this lets you know that you are challenging the muscle. If you are not challenged, increase the weight)

Take 30 second rest between each set.

A good starter weight is:

Beginner: 3, 5 & 6
Intermediate: 7, 8 & 9
Advanced: 10, 12 and above

Whenever the exercises become easy, it would be time to increase the weight.

You can find examples of the above exercises at this link:
www.thetrainingstationinc.com/exerci
se
s.html


NOTE: After each exercise above there is a reference to "SEE" an exercise category. Follow this and refer to each example of each exercise above at the link above.

Examples of beginner workouts:
www.thetrainingstationinc.com/beginn
er
-workouts.html

... substitute all the machine exercises for lower/upper body with the ones listed above.

There is a lot of information on this site. All this may seem overwhelming but if you have any questions just let me know and I will help you get started.

~ Dee emoticon

PS: ... for motivation, here is a emoticon of mine who started lifting weights at the age of 56, note that her stature is still very feminine:

www.sparkpeople.com/mypage.asp?id=MA
RV
ELOUS50S


Edited by: JAZZID at: 12/5/2012 (16:08)

 Pounds lost: 11.0 
 
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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,381
11/26/12 3:24 P

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There are some substitute foods that may not be strictly paleo but still much better for you than things like sugar. I use Xylitol as a sugar substitute, nut meals as flour substitutes.
I hear you about all the cooking. It is hard to do as long as you don't have the energy. Some snacks that work well for me: nuts of all varieties, celery sticks with cream cheese (if you can tolerate dairy), natural beef jerky, cherry tomatoes, avocadoes. Sometimes I start the day with just decaf and cream (or if you avoid dairy almond milk or coconut milk).
The other thing you might want to consider is to put everyone in the family on a paleo diet. That way you can get all the foods out of the house for good that you want to avoid.
You simply clean out the whole fridge and cabinets of everything not paleo and stock up on healthy options. I was amazed when I found out that my 15-year-old daughter, who had already been grain-free and is at ideal weight and very active turned out to be right on the border of pre-diabetes. All the carbs are bad for the kids, too and there are so many healthy things they can eat. Don't know how old your kids are but maybe involving them in cooking/baking healthy treats will give them ownership in what you are doing.
Best wishes,
Birgit


Edited by: HOUNDLOVER1 at: 11/26/2012 (15:26)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
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LONGANDSLOW225's Photo LONGANDSLOW225 Posts: 53
11/26/12 1:07 P

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Thanks for responding Birgit. I am TRYING to go all paleo. My husband is doing it with me and that helps but the constant cooking and cleaning is wearing me down. I started in November and did about 60%. There were a few times that I fell didn't follow and even though they were small "cheats" I know that they weren't good. I did noticed (and my husband also) any time we "Cheated" (even small ones) last month we'd have stomach/bowel issues. I find my biggest cheat with small things is making the kids something and taking a bite. I am TRYING to go completely sugar-free but coffee black just isn't me.. but I tried it today and think I may just cut coffee out.

One day at a time! Couch to MINI-MARATHON Here I come!!!!!


HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,381
11/26/12 11:16 A

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I know this is not what you asked about but by far the biggest you can make for your energy levels and therefore performance level is to go all paleo or at least all grain and sugar-free.
My energy has increased so much with much less training. emoticon
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
23.6
21.7
19.8
17.9
16
LONGANDSLOW225's Photo LONGANDSLOW225 Posts: 53
11/26/12 9:48 A

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I have signed up for the Indianapolis 500 Festival mini-Marathon in May. I am currently doing the couch to mini program and have been getting better, but I have been doing about maybe 60% Paleo lately. I want to do more, but I am having issues with energy to do the cooking (and following Cleanup) of consistent Paleo. That being said I noticed some of the members are runners and I would be REALLY interested in what I can do as a beginner to IMPROVE not only my running (the plan I have seems to be working) but to improve my strength. I have access to a gym and quite frankly I prefer to go to the gym then stay home to work out (seem less motivated at home)
I am 5'2 and 203 lbs. I started at 221lbs in Oct. and am very proud of my success and NEED to get rid of a lot more in before the mini. I am looking to lose inches and obviously weight... What are some strengthening and non cardio things I can do to help me lose the inches and without balking up?

One day at a time! Couch to MINI-MARATHON Here I come!!!!!


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