First day gym gitters

[SummaTymNZ]

Ok so here it is..Got 3 kids, last one's 4 months old, last stepped foot in a gym just over a year ago, focused on strength training and muscle toning initially enjoyed it but ended up getting bored So now after number 3 I am wanting to go back, but I hate to waste time.. because I hear alot of people say dont get a workout program from the dipsy gym instructor, where do I get one from?

Heres my goal. To shed these 'lovely' lady lumps and get some freakin muscle and strength. I use to hate going to the gym and only 'allowed' to lift small weights cos I was a woman while watching in envy as all the guys huffed and puffed the big stuff.

QUESTION..for the absolute mother of all beginners but with HUGE enthiusiasm, what would be the best, most 'effective' gym workout I can do to build muscle (and not itty bitty muscle but noticeable muscle) specifically in arms, legs...ah everywhere lol. Cheers

ADDED: When last at the gym my program consisted of 3 sets of 10-12 reps

bench press 30kg

barbell bicep curls 12kg

seated row 36kg

chest press 36 kg

leg press 50kg

leg curls 42kg

calf raises 60kg

Not in this order cant remember..

I started off 3 months earlier at around half these weights, but I was gettin bored and didnt have appopriate guidence to get the maximum benefit from my diet. So please keep suggestions coming in cant get enough!

[becbec]

i find the little weights really boring so i jump on the big boys ones :nod:

as long as you're not doing really heavy weights you don't have to worry about getting really big muscles

first of all the best way to get rid of body fat is by eating right and doing cardio. The best type of cardio is HIIT (high intensity interval training) and there's a link in the fitness forum on it. Basically it's warming up, then increasing your intesity to the max, and then back to a lower intesity and building up to the max etc. There's also some study that doing more than 20 mins of cardio isn't really helping as much because your body adjusts to the fact that you're buring fat and doesn't like it so decreases the fat burning.

as for the diet you want to be aiming for 6 small, low fat, low carb (don't completly cut these out) and high in protein. Good protein sources are meat (tuna, chicken breast) and most people on here use a protein powder or take protein supplements. Good carb sources are brown rice, vegetables, fruit and wholegrain bread.

You'll find that if you get a good trainer the exercises that they give you WILL help, but even just asking other people on here as to what exercises would be best and just getting the trainer to show you how to use the machines is a good option.

you should start up a journal and post up your stats (height, weight, body fat %) so other people can help you out and once you start improving you can use it to see how far you have come

Look forward to seeing your progress!

[justy1]

i dont know about cardio i find that so boring. Its weights for me with lots of angles. My legs are my biggest worry. at the moment i have a 5 day program .1 is legs with angles and 2 is all leg cable exercises. the other 3 of couse is the rest of the body. Soon i'm of for my op and than i will know what it feels like not to work out. But i will be back as soon as with a differnt set of before and after pics ready to complete and make it count.

[becbec]

it's boring if you're just doing the same stuff over and over again

try to mix it up

i do HIIT training, it's heapsa fun or maybe i'm just wierd haha

[Flamer]

Sorry Becbec, can't agree with you there. Big weights don't not on their own create big muscles. For all the weight I lift - I'm still tiny compared to some of the other girls I get on stage with.

SummaTymNZ - you may really want to consider getting the input of a good trainer. It may not necessarily be the one that sits at the desk at your gym - ask around.

Your other option is to look at the workout journals of some of the girls on here. Vee, Small, myself, BigGurl............ Youtube is good to find out correct form for the exercises, find a weight that is comfortable and go for it. Just remember, you need to increase this weight once it gets too easy. Doing the same as you have always done will give you the same results as you've always got!!

[SummaTymNZ]

Cheers Flamer advice noted and taken!

[Varven]

as long as you're not doing really heavy weights you don't have to worry about getting really big muscles

Females lack ability to manufacture substantial amounts of testosterone and therefore they will never have big muscles naturally.

Now matter how heavy they lift.

Poos n Wees from memory is a deadlift beast and maintains her feminity very well :grin:

[SummaTymNZ]

Theres no way in hell I want big man muscles..natural or not so I dont care either way. I love womens tenacity to build muscle however not when it comes to female muscle versus male muscle....ick!

[Varven]

In regards to what is the most effective way to build muscle, I think a good, sensible, experienced PT (who looks the part) will be able to show you good compound excercieses, make a training split and ensure you are going well with it.

If you are the over-eager sort, some intense hours of internet searching will get you a similar programme and videos/images of excercises.

Of course hav ing some1 correct your form would be good too.

[curtb]

Theres no way in hell I want big man muscles..natural or not so I dont care either way. I love womens tenacity to build muscle however not when it comes to female muscle versus male muscle....ick!

Lift what you want, you're not going to be lifting greatly heavy weights just starting back into training anyway. If only it were as simple as Becbec made out, lift heavy weights = have big muscles. Unfortunately, its not, and you could lift all the weights you like with out the proper diet, supplement,s form and rest, and you won't end up being big.

Many women and girls seem to have a mispaced belief that lifting heavy is going to make them really big.

[biggurl27]

Nicely said curtb. I'm 77kgs and I have to work really hard to grow any muscle, I do lift very heavy weights and push myself every week for a new personal best and eat a shit load (including good sources of protein), take protein powder, supplements. This has taken years, you don't get big muscles by magically slinging around some weights. Good start is 3 days weights, 3 days cardio, I found the body4life a good one after having my 2 kids, have you looked into this? Nice and simple and you get good results.

[becbec]

as long as you're not doing really heavy weights you don't have to worry about getting really big muscles

Females lack ability to manufacture substantial amounts of testosterone and therefore they will never have big muscles naturally.

Now matter how heavy they lift.

Poos n Wees from memory is a deadlift beast and maintains her feminity very well :grin:

I am just saying that some women tend to stay away from big weights because they think they'll get huge muscles, when really using lighter weights is just hindering development. Had this massive argument with this chick at the gym cause she was telling me i would get manly legs from using the leg press :pfft: Muscle is gooooood :grin:

[SummaTymNZ]

oooo.k, cheers! Big gurl27 thanks for the advice I will check that out. I for one definately no that chicks dont just sprout muscle and when I said 'theres no way in hell I want big man muscle' its cos I know it is possible to get some serious muscle...obviously not from eating brussel sprouts lol!

Great advice all, and becbec I understand fully where you are coming from :nod:

[Laver]

Take up Olympic weightlifting, the most prestigious strength sport around - I dare you, you won't be disappointed!! And the best thing is, you'll lose weight, look more toned, still look as feminine as ever, and feel a real sense of achievement! Going to the gym becomes a pleasure not a chore. If you're interested send me a PM and I'll give you everything you need to know to get started.

[Luigi]

Take up Olympic weightlifting, the most prestigious strength sport around - I dare you, you won't be disappointed!! And the best thing is, you'll lose weight, look more toned, still look as feminine as ever, and feel a real sense of achievement! Going to the gym becomes a pleasure not a chore. If you're interested send me a PM and I'll give you everything you need to know to get started.

lol salesman now are you laver ?

[Evie]

Totally agree with BigGurl - Body For Life is a great all round programme and teaches the foundations of weight training, cardio and diet.

Good luck go hard and enjoy it.

[SummaTymNZ]

cheers Evie!

Laver..thanks for that....but Im not game..Ill give it a miss I think :wink:

[Goddess78]

I have to agree with the majority here - Diet diet diet - what you take in dictates how you feel and how well you do not to mention how well you recover.

As for the big muscle comments - *shakes head* I just this evening had a girl i work with (who has a membership to my gym) tell me that she thinks she's going to Pass on the gym with me in the morning cuz she doesn't want to bulk up and get big and would rather do Weight watchers.

I just smiled and said ok - her choice - but she's a big girl - diet will help her but she'd see much more encouraging results with cardio and weights - I just let her know that if she ever changes her mind to call me and left it at that.

There is such a misconception in women - i wish all women could see the advantages of wt lifting - bone density alone is a great reason! (not to mention all the other reasons)

[runveerun]

I have to agree with the majority here - Diet diet diet - what you take in dictates how you feel and how well you do not to mention how well you recover.

As for the big muscle comments - *shakes head* I just this evening had a girl i work with (who has a membership to my gym) tell me that she thinks she's going to Pass on the gym with me in the morning cuz she doesn't want to bulk up and get big and would rather do Weight watchers.

I just smiled and said ok - her choice - but she's a big girl - diet will help her but she'd see much more encouraging results with cardio and weights - I just let her know that if she ever changes her mind to call me and left it at that.

There is such a misconception in women - i wish all women could see the advantages of wt lifting - bone density alone is a great reason! (not to mention all the other reasons)

It's not a widely known fact that it's the muscle tone that looks good not the sheer skinny-ness that alot of girls are trying to achieve. You're right most girls I talk too are scared of becoming big from weight lifting, like it's going to happen overnight! I tell them it impossible unless they start taking steroids! Women are obsessed with the scales too and if it's a smaller number on the scales then they are happier although they might not look any better.

[Goddess78]

when i first started really taking care of myslef i was about 215lbs at 5ft 1 that's basically a very large beach ball with arms and legs :oops:

then i started taking better care of myslef - working out and well dated a trainer - LOL (that helped)

and i lost 50lbs and went down 6 jean sizes - Yes i gained muscle but it looked sooooo good - it was the best accessory i had! :grin: