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2006/03/16, 01:04 AM
Okay Ladies! I've been going to the gym for a couple of weeks now and still have NO IDEA of what I'm doing or what I should be doing. I feel like a complete idiot there. I signed up for the free personal trainer here and it they've given me a work out schedule. But.. I don't know what kind of weight I should be starting off with. And what the hey hey is a donkey calf raise? I haven't seen that machine there. I'm 5'6", 165 pounds and 28-years-old. Any advice if VERY appreciated.
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Sarah
Olympia, WA
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2006/03/16, 06:11 AM
I suggest to stay away from machines and focus on free weights....you may start off with bodyweight or light DBs for many exercises...but it's still much better than machines...
Squats
Deadlifts
Chin Ups
Dips
Bench Presses
Rows
Military Presses
produce the best results....
I would split them up and do 3 days..
Day1:
Deep Squats(start bodyweight and progress to barbell back squats)
Barbell/DB Rows
Hyperextensions(hold a DB if you can do more than 15)
Day2:
Standing DB Presses
Chin Ups/Pulldowns
Dips
Day3:
Deadlifts/Goodmornings
Bench Press
Shrugs
Do 12-15 reps for 3 sets each exercise ....rest 30-60
seconds between sets...have 2 days in between each workout...use weight with which u can do just 12-15 reps...use more weight if you can do more than those reps....cardio is to be done afterwards or on a separate day....do lighter sets before working sets to warm up....
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2006/03/16, 01:12 PM
Thanks. Now let me ask you this. I was given advice to cut down to a 1200 calorie diet. I don't know if they took in account an exercise program. Do you have any knowledge on this?
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Sarah
Olympia, WA
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2006/03/16, 02:47 PM
I'm gonna say 1200 would be too low(Guys correct me if I am wrong)
Basic calculation would be 165(lbs)x10(cals per lb) for weight loss. That comes out to 1650....so maybe setting somewhere around there would be more realistic.
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2006/03/17, 04:04 PM
I stay about 135 lbs & everything I found is for me to stay bewteen 1600 to 1800 anything less & my body goes into stravation mood
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Reddy
All people smile in the same language
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2006/03/18, 06:15 AM
>>>>1200 calorie intake for you is horrible advice...<<<<
you need to eat no less than 1800 calories....eating considerably less will shut down your metabolism....and your results will suffer even more...not to mention you'll be losing tons of muscle....
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