Me & my specs.

[MaroSturdy]

Hi folks! :grin:

Well my name is Miriam, im 25 years old. I'm 172cm tall.

Im trying to get fit, so I've joined this site bcus i see it's actually active! yey

okay well this is my story, i use to be 85.5 kg which is like 188.50 lbs, and so far i have lost 13.5 kgs , which is like 29.76 lbs, and i want to lose another 8 kgs!.. so i'll be 64kg.

While doing so I not only want to tone up but also work on my phsyic. I want strong thighs and glutes. I also want a strong muscular back and nice shapely arms (but not too huge, still feminine). I have wide hips so I think if I work on my glutes and thighs I'd form a nice physic \:D/

So i was just wondering does anyone do any squats? I find it so hard, it might be because i've never actually squated! or that im just a weakling...or im doing them wrong (ive seen youtube videos and will try the correct ways). I like the idea of box squats. Atleast I'd get to sit down for a sec! :clap: and apparently it makes the hips wider?!

does anyone have any experience or tips for this newbie? by the way I am on a high protein diet, or i try to be lol. :shifty:

thanks so much!

[teamfatboy]

Welcome Miriam.... and well done on the weight loss, that's an awesome amount to lose :clap:

Yes, everyone squats..or they should! Squats are good for quads (the muscles on the outside/front of the thighs) - and are a compound exercise, also working lower back, hamstrings (backs of thighs), calves and glutes. Have a look here for more.

However, if they were the only leg exercise you did, you might not get the results you want. Also, while they work lower back, they're not necessarily going to help with your other objectives (arms and back).

It would help if you posted a little more detail - what does your current training plan look like (number of days/week, name/quantity of exercises) ?

Good luck!

[nicksmith3]

Well Done so far!

and Welcome

[biggurl27]

Hi and welcome :grin:

[Gym rat]

Hi and welcome abord well done on the good work so far keep it up.

[Optimass]

Hi and welcome ...

Squats are good for you ... try some variations to keep them interesting. (wide - narrow) An important thing to note is that the last 45 degrees of upward movement as you stand strengthens the muscle on the inside of your knees. Because a females hips are wider than a males, it's important to strengthen this area as a womans legs typically are forced inwards at the knee - so is always good to develop these as a beginner. IMO use half squats initially until you get the hang of it. There is no need to go more than 90 degrees in my opinion, until you are confident, and only if you really want to put some focus on your glutes. (As an alternative try some leg press with your legs placed high on the rack - this will engage your glutes easier and eliminates the balance required to execute a good squat)

[Lamborghinilova]

So i was just wondering does anyone do any squats? I find it so hard, it might be because i've never actually squated! or that im just a weakling...or im doing them wrong (ive seen youtube videos and will try the correct ways). I like the idea of box squats. Atleast I'd get to sit down for a sec! :clap: and apparently it makes the hips wider?!

Are you just using the bar when trying to do squats? or do you have weights on it?

If you do, you should try it with just the bar, and if you still can't do it, you may find that you are not flexible enough. if this is the case, then you need to stretch and slowly you will improve. or you may simply be lacking strength, in which case you can simply do bodyweight squats.

[MaroSturdy]

So i was just wondering does anyone do any squats? I find it so hard, it might be because i've never actually squated! or that im just a weakling...or im doing them wrong (ive seen youtube videos and will try the correct ways). I like the idea of box squats. Atleast I'd get to sit down for a sec! :clap: and apparently it makes the hips wider?!

Are you just using the bar when trying to do squats? or do you have weights on it?

If you do, you should try it with just the bar, and if you still can't do it, you may find that you are not flexible enough. if this is the case, then you need to stretch and slowly you will improve. or you may simply be lacking strength, in which case you can simply do bodyweight squats.

Nah, i have like 15 kgs on the barbell... i think i should start with 5 kgs.

Yeah im doing something wrong, when im at the gym tomorrow i'll try doing it wit 5 kgs.

When i put 15kgs on my back i find i huff and puff out too fast and my shoulders hurt so bad! :cry:

thanks for helping

[MaroSturdy]

Welcome Miriam.... and well done on the weight loss, that's an awesome amount to lose :clap:

Yes, everyone squats..or they should! Squats are good for quads (the muscles on the outside/front of the thighs) - and are a compound exercise, also working lower back, hamstrings (backs of thighs), calves and glutes. Have a look here for more.

However, if they were the only leg exercise you did, you might not get the results you want. Also, while they work lower back, they're not necessarily going to help with your other objectives (arms and back).

It would help if you posted a little more detail - what does your current training plan look like (number of days/week, name/quantity of exercises) ?

Good luck!

I just wrote a whole bunch of stuff in reply to ur comment but it didnt post for some reason :-s

let me make it short and sweet, i dont have a training plan! :shock:

i want to do weights but i also need to lose 8 Kgs, cos i have a fat tummy.

So i'll make a training plan in which i can do both.

thanks for being concerned !

[TapDat]

Hey And Welcome! Grats on all your sucess so far, well deserved and im sure a lot of hard work has been put into it.

You could try a jefferson squat, they are a lot easier to start out with vrs a back squat.

This is a cool little slide show and detail on how to do a jefferson :

http://www.abcbodybuilding.com/exercise3/jeffersonsquats.htm

Make sure you stretch the heck out of your glutes before you squat and after as I find personally just for me this muscle is the one that takes the longest to recover ( just my own personal finding and does not mean it is relatitive directly to yourself )

Wicked glute stretch is below

http://www.exrx.net/Stretches/GluteusMaximus/Lying.html

Hope this helps, and hope your training goes awesome and good on your for doing something about it. You should be very proud of yourself for pushing your self. :clap:

[teamfatboy]

let me make it short and sweet, i dont have a training plan! :shock:

i want to do weights but i also need to lose 8 Kgs, cos i have a fat tummy.

So i'll make a training plan in which i can do both.

thanks for being concerned !

Cool - being motivated's the first step.

If you would like help with a training plan, it would be good to know:

a. how many times a week you can train, and what you like to do (weights, fine, but what about cardio?); and

b. what your diet looks like

[MaroSturdy]

let me make it short and sweet, i dont have a training plan! :shock:

i want to do weights but i also need to lose 8 Kgs, cos i have a fat tummy.

So i'll make a training plan in which i can do both.

thanks for being concerned !

Cool - being motivated's the first step.

If you would like help with a training plan, it would be good to know:

a. how many times a week you can train, and what you like to do (weights, fine, but what about cardio?); and

b. what your diet looks like

i can train 7 days a week if i wanted, i dont like cardio much but i do it anyway, so i do the X-trainer and the treadmill...i can do this for 30 mins each cardio machine.

my diet is high in protein, i have up to 12 eggs, only 2 yolks and the rest egg whites. I also try to have fish (1 piece has 30 grams of protein) and i have a protein shake... i dont have this every day, but id like to. I just had the 12 eggs, my heart feels like it'll stop lol.

so how can i lose weight fast? i just want this last 8 kgs off, i was thinking i should just starve myself for 2 weeks, but then again i dont want to lose muscle

i dont know :?

[orange]

Welcome Miriam. Don't starve yourself! That's not gonna work out well.

Give front squats a go using a broom handle. The handle gives you something to grip onto and the lack of weight allows you to watch your form and work out where your foot placement and knees are most comfortable. You wanna aim to get the top of your thighs parallel with the floor at the bottom of your squat. Once you have that sorted, practice the speed at which you squat down and up.

Good luck!