Advice for the new girl

[DocJ]

The doc is right.....I should have specified stiff legged deadlifts. Oh how I hate thee.........

I hate lunges even more...I started doing them in earnest again about a year ago and all the big tough guys at my gym were snickering at me as they think lunges are a "girls" exercise. They shut up about it once I dared them to do them with me one leg day...imagine several 250lbs+ guys collapsing on benches sucking serious wind and rubbing their quads in agony

 

[evangeline]

I hate lunges even more...I started doing them in earnest again about a year ago and all the big tough guys at my gym were snickering at me as they think lunges are a "girls" exercise. They shut up about it once I dared them to do them with me one leg day...imagine several 250lbs+ guys collapsing on benches sucking serious wind and rubbing their quads in agony

ooo... i'd love to see that (all those big-muscled guys silenced by a supposed 'wimpy' exercise)... yeah, very few guys do lunges... or even abductor or adductor exercises (and then wonder why their legs have no size or sweep).. kudos doc!

 

[ExSkinnyMinny]

Thanks for the stuff! One more thing, I've been trying to look at everything in the supermarket but what's the difference between grams of carbs and net carbs? Is that just a phony marketing thing?

 

[Musculo Fuerte]

Pretty much, unless you're an Atikins dieter. They measure net impact carbs as the carbs that actually make an impact on blood sugar. But, really, a carb is a carb - net or not.

 

[ExSkinnyMinny]

As far as diet goes, just focus on getting adequate protein in your diet (about 1-2 grams per body lb). For you, that's about 121-242 grams of protein a day. It can be done! Just look into a protein supplemet to help you acheive this. Optimum Nutrition whey protein is a personal favorite of mine. It tastes good, absorbs well, and is very convinient for shakes. Other than that, find a balance in complex carbs and healthy fats. when you want to lose fat, it is more effective to lower your carbs along with your caloric intake. What I personally do is carb-cycling, which consists of going about three days with low carb intake (<60 grams) and one day with a higher carb intake (between 120-180 grams). Protein intake always stays constant. This way, you are tricking your body's metabolism so that it doesn't get used to you eating a certain way and therefore stop letting you see results.

I've been following this all week. Not the easiest, but getting better.

I would do a 4 day program......back/bis....hamstrings/shoulders......quads......tris/chest. That's a sample. 45 minutes working out is all you really need each time to stay in shape. One thing you should definately get in the program....squats. Will definately help your butt and thighs!

And I've been doing this. I am feeling the difference today... ouchie...

Anyone have a protein powder that actually tastes good? Maybe chocolate ?

 

[Musculo Fuerte]

Imho, Optimum nutrition double chocolate tastes fine to me. But, if you're looking for something that literally resembles cocoa flavor, go for the Isopure. Only downside: the stuff is much more expensive.

 

[ExSkinnyMinny]

Thanks! Everyone is super helpful!

 

[ExSkinnyMinny]

Hey, how do we feel about ab machines at the gym? Just as effective as crunches at home? I haven't really done anything at the gym for my tummy... Any suggestions?

 

[thekhan]

I belive hardcore,basic barbbell and dumbbell training for all over bodyparts exskinnyminny.I belive machines JUST in the abs!
BUT, If u think drop weight with ab exercises(specially for your tummy), it not the way.You can not localized fat loss. Just the diet is your main concern should be.

Liposection? It is an another subject

 

[Musculo Fuerte]

Well, imho, it is still very important to train abs, so when you do get your bodyfat low enough, you have something to show for it ;-) Two of my favorite exercises are lying leg raises (hold for about 2 seconds at the top of the motion) and cable crunches. For the maximum benefits, KEEP YOUR ABS TIGHT! This way, they will eventually have that wonderful burning sensation and you will know what it really should feel like to train abs efficiently.
In terms of actual ab machines:Just as long as you're keeping constant tension in your abs, you will work them, which is the point.

 

[ExSkinnyMinny]

Ok, so here's Monday morning and I haven't been to the gym since Friday and my everything hurts. My knees, my wrists, my elbows, my feet. Is this normal since I've started using more weights and going heavier? I'm almost limping around I'm so uncomfortable.

 

[DocJ]

Ok, so here's Monday morning and I haven't been to the gym since Friday and my everything hurts. My knees, my wrists, my elbows, my feet. Is this normal since I've started using more weights and going heavier? I'm almost limping around I'm so uncomfortable.

Sounds like you either: did too much volume or too much weight with your training. Back off a little and listen to your body for it's level of recovery between workouts.

 

[Musculo Fuerte]

The Doc's right. Plus, if you're still sore DO NOT TRAIN that bodypart as it is still trying to heal. Also, if it's more of an achy pain as oppose to a sharp pain, then that's normal to feel the next day. Especially if you have taken a little time off the gym, you will be much more sore. When I started training I remember limping all over the place after training hams for the first time. They call that DOMS (Delayed Onset Muscle Soreness).

 

[Miss Muscle]

The Doc's right. Plus, if you're still sore DO NOT TRAIN that bodypart as it is still trying to heal. Also, if it's more of an achy pain as oppose to a sharp pain, then that's normal to feel the next day. Especially if you have taken a little time off the gym, you will be much more sore. When I started training I remember limping all over the place after training hams for the first time. They call that DOMS (Delayed Onset Muscle Soreness).

Bang on Miss GNC! Pain can be good if you can distinguish the bad from the good.