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2006/10/30, 01:59 PM
Hello all. I just joined the site on Friday. I have struggled with my weight for 13 years now, after getting pregnant and having my daughter. I am looking to lose weight and get toned. I found this sight while looking on-line for a work-out program that I could do at home without any equipment. Like what I have seen so far with the program that I am set up with to start today. However, my qeustion is this: Do I do each exercise all 4 sets, with the reps given (or what I am able to do), with a stretch break in between, then move on to next exercise? Or do I do all exercises, first set, stretch, then move onto second set, and so on until all 4 sets are completed? I realize that this may be a silly question, but I do want to get started on the correct path, and would rather ask, than to guess wrong and burn myself out the first week, get discouraged and quit. Thanks for the help.
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2006/10/31, 04:38 PM
Hi Sadari, and welcome to FT. First off, this may not have been the best place to ask questions about exercise. There is a thread entitled beginners to wt training, which would have gotten you more responses. Anyway, to answer your question, you do each set with a 30-60s break in between, stretch if you want, then do the next set. There are no silly questions, so feel free to ask whatever you want, or use the search buddy to find answers. Spend the time to read over many of the great threads.
Good Luck and welcome to FT!
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Even if you are on the right track, you will get run over if you just sit there.
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The harder you fall, the higher you bounce
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2006/11/25, 06:11 PM
Hi im new to the site and just wondered if anyone could tell me how the reps thing works on the exercise program. Sorry if this is one of those questions thats always asked but i haven't been on this type of thing before. I'm only 17.
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2006/12/14, 09:40 PM
Really excited about getting started... can't wait to track my progress:love:
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2006/12/18, 01:40 PM
I just joined FT and I really need alot of help. I am 6'7 and I weigh 200pds the most I ever have. I am looking for help.:cool: Thank you to all.
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2007/01/23, 11:36 PM
Hi I'm new to the site and I'm not positive what it's all about. Help!!
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2007/01/25, 08:21 AM
hi i'm new thanks for having me
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2007/01/26, 05:12 PM
Hello, thanks for such a well rounded site, it is very informative, I'm glad to have found such a great community of bodybuilders. I just spent 3 hours reading around and I'm still discovering new things. I'm very interested in vegetarian nutrition for bodybuilding.
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Never eat more than you can lift. -- Miss Piggy
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2007/02/07, 12:39 PM
My name is Marina, I am 48 and used to exercise regularly, but not past 6 mos, seem to have trouble motivating myself. I am 5.3 and weigh 169lb, so a weight loss of 30-40 lbs is very desirable, my lowest weight ever was 140. Want to feel better and more energised. I am a doctor so efficient use of time is essential, I am well familiar with food groups and values, but not when it comes to myself. Personalised diet plan and exercise routing advise will be highly appreciated. I do have a treadmill, set of weights, resistance bands, numerous tapes etc. Thanks in advance. M
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2007/02/07, 04:40 PM
:) Hi everyone.. My name is Michelle, I am 31 and I have 3 beautiful daughters, 11, 6 and 18 months.. I'm looking to lose some weight and to get into the best shape of my life.. I was always thin growing in fact I was too thin, so it would be nice to be thin but also be healthy and have some muscle too... looking forward to getting started on my program and eating healthy.
Michelle
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2007/02/12, 09:00 AM
Hello Folks, My name is Joe and I am 33 years of age. I have just signed up with a local gym and was looking for a training routine that could help me with my goal. You see, I have almost reached the 300lb mark and It has begun to scare me a bit as I am usually a active person playing sports and riding a bike. I have found myself really short oof breath very easily and thought it was time to do something.
I went to the gym not knowing what equipment I should use that would benefit me rather than hinder my chances of reaching my goal. I have quite a bit of muscle and didn't want to increase that much, just lose the insullation around it. Coming to this site it showed me that I need to increase my muscle mass a little bit to help with my metabolism to help me lose the weight. It gave me a program to follow, now I have a plan and a way to acheive my goal.
Thanks a million,
Joe
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2007/02/16, 02:00 PM
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Quoting from simplyadancer:
Hey, my name's Stephanie and I'm pretty fit and lean and in shape. I work out most days of the week, it's just that I've inherited that kind of stomach that just doesnt want to get super flat! I'm so skinny everywhee else, but just under my belly button is just a bit of baby fat and I need to know some good exercises or something that will get sid of it!!!!!!
-Stephanie
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Why on earth would you want to change anything about yourself, take it from your average joe male of the same age, that's a pretty divine body you got there. Trust me.
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2007/02/18, 09:10 PM
Hey, all I am new to this site, and can't wait to try my new work out. I work out with wieghts often 3-4 times per week and try to do cardio 3 times but that part is hard for me,(I DON'T LIKE IT). I am trying to lose about 150 lbs. and get lean and cut. I have been over wieght as long as I can remember and I'm quite tired of being the fat guy. so far this site is pretty informative. I just joined and look forward to getting to no some people and this site better. Thanks for the quality info.
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2007/02/23, 04:11 AM
Hi am I new member to this site, my name is callum and I have just turned 30.
I have spent the last 8 months in Iraq and all though my fitness is still good I have not bean able to train as hard as I would like and have gained some extra poundage.
I seen some of your portfolios and they are very impressive can any one help me.
:big_smile::dumbbell:
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2007/02/25, 01:36 PM
Hey, I am new to this site. I am 47, a physical therapist, and have been the the USAF the past 14 years. My weight has been up and down for the entire adult life but have added 10# every 3-4 years until I topped 200# last year. I have always been intense in cardio but the past 5 months have added weight training to the mix with moderate results. In Jan, I kicked into high gear and gave up the fast food, desserts and started eating off dessert plates. So far have lost 21# since Jan 1st and look better at 170 than I ever did at 150# (my previous ideal). I have used various sorts of motivators to keep me going and found this site to help get me to the next level.
"I am master of my body!"
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2007/03/01, 02:45 PM
hi everyone, I am new here. Iam trying to lose weight and but difficult due to reinjury to my lower back. Any suggestion for someone just starting out in a long time
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2007/03/03, 07:03 AM
I didn't realize I was logged out when I replied simplishadow but it came from me. I tried to be careful on how I worded it because it is not meant to be a diagnostic/treatment regimen but rather general guidelines from a healthcare professional and fitness enthusiast.
Always hopeful,
k-ok
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Quoting from null:
SS,
First things first. You have reached the unenviable position of having chronic back pain. Usually this means you will be managing, not getting rid of your back pain. But that doesn't mean that it should rule your life. Exercise is perhaps the key to gain mastery over your symptoms.
The thing I emphasize is core (trunk) strength before moving outward (extremities). Back pain is often the result of inability to stabilize the trunk while performing normal activities (it works harder and rebels from overuse) or poor body mechanics on top of weakness.
Here's my best recommendation to strengthen the core...I call it lumbar stabilization:
Ex 1: Pelvic tilt - Lie on back with hip/knees bent. Squeeze your buttocks and rotate your pelvis backward,flattening your back on the floor. Do this a few times to get the feel. Then suck your belly into your spine (make yourself as skinny as possible) and and do the same thing keeping your belly down and remembering to breath. It should feel harder to do. That is the first important part of lumbar stabilization. Start with 15-20 reps if you can.
Ex 2: Crunch - You know what a crunch is. Same position but fold your arms across your chest. Yes that's a great crunch but not l-s yet. Now suck your gut in and keep it down though the entire motion. If you are doing it right, you will not be lifting very far and it will be much harder. Remember to breath! 15-20 reps
Ex 3: Combo - This is pretty advanced but is a combination of the 1st 2 ex's. Lock the pelvic tilt and perform the same crunches. You should be lifting your shoulders less than Ex 2. Breath - breath - breath (sounds important, yes)! 15-20x
You should be able to perform these exercises 2x/day. I have been doing these exercises at least 5 days/wk, 6 sets of 60 reps, for over a dozen years. I have rarely had low back pain during this time (both my brothers suffer from chronic back pain, not I).
When you have core trunk strength, you should be able to perform a plank exercise or push-up without your spine sagging.
Use that gut suck with the pelvic tilt whenever you do any physical activity...walking, cycling, lifting. When you learn to stabilize, you will then be able to strengthen your other parts more effectively.
Of course there are other things to consider such as posture and good lifting. Rule of thumb with lifting...use your head, not your back. Proper planning eliminates a good deal of bending over to pick things up. Then consider the deadlifter. They use their heads as in lifting their heads up before lifting. If your head is not up, your legs will not do the lifting. Rather the back will.
Finally, judicious use of ice or cold therapy is a great way to increase circulation to the back. First your body says, "I'm cold, warm me up!" and tries to warm it up from the inside out. After you have taken the ice off (about 10-15 min), your blood will continue to circulate until it is warmed up. You now have oxygen in the tissue to effect repair and pulled out some of the waste products of inefficient repair (I call it chemical smoke). You can do this as often as 10 min every hour if you need.
Be careful with overuse of heat(no more than 20 min 2x/day). An overcooked piece of meat is stiff and inflexible. Cooking your back will make your back less flexible over the long run and also make you blood vessels stiff as well as unresponsive to circulation needs, placing additional strain on the heart. It can be very messy indeed.
I'm sorry to be so wordy but I believe these simple steps will do well to get you started. Good luck.
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2007/03/04, 07:32 PM
Hi all!! New to the site, but not new to exercise. I have been working out off and on for a long time. I came on this site by chance and decided to check it out. I am glad I did. I have been working out and dieting for over 3 months 6 days a week, with very little results. I need some help and can not afford a personal trainer so I signed up here. I fugure that I have the motivation, I just needed someone to tell me what I am doing wrong. wish me luck!!:)
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Make everyday the first day of the rest of your life.
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2007/03/13, 04:35 PM
Hi Everyone,
I'm new to this site, and I am here to hopefully pick up some tips and tricks. I just bought a golds universal gym and I am looking for some good exercises/routines, that I can do.
I have worked out at gyms in the past, but mostly with free weights and a little on the machines.
Has anyone got any suggestions on where to look for exercise info preferably with demonstration pics?
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-Skip
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2007/03/15, 10:51 PM
Hi all,
I'm brand spankin new to this world but I am so glad to be here. I've got about 150 pounds to lose but I am up for the challenge. I've been working out, swimming and lifting light weights and bicycling for about a month now (5 days a week) and recently added racketball twice a week. I'm looking forward to adding the exercises provided through freetrainers.com and plotting my progress. I welcome your help and feedback.
Charlzmartin
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2007/03/17, 05:28 PM
Im tottaly confused.
i have no idea where anything is!
how do i veiw what im suppose to do?
:angry:
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2007/03/20, 07:31 PM
On the daily exercise it has 4 of each sets to do. Do I do all for the same time on that day or break it up? One set 4 x a day? It also says I should start next monday but I wanted to start today the 20th of march. Is that ok? If so how do I keep track of what I did sense tuesday was a rest day for me? My arms are so sore now and I did 2 sets of each but I did all the first time at 9 then all at 11 and will do the rest today. I dont think I could do 52 pushups all at one time.
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2007/03/21, 05:45 PM
ok i dont know where to put this, but how do you change your exercise days so you can exercise like 5 times a weeek instead of 3?
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2007/03/22, 09:50 PM
Hi, im new to this community and i have always been trying to find out the most effective basic trainings so i am giving this site a try. At the moment i am not looking for big defined muscles i just want to be fit. My goals right now are to get rid of my stomatch, and gain muscle all around so when i am in high school i will have all the basic training under my belt and i can go on to some sierous :dumbbell: muscle building with heavy weights.
Im sorry if i am asking a lot of annoying questions but i am only 13 i have never done this kind of thing before but i am very diciplined and ready to do this so could somone help me get started?
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2007/03/28, 02:50 AM
Hi, I am just new to this site and just posting to introduce myself. I am an extremely busy student but, trying to buckle down on the body as much as I have to the books. I look forward to being a part of this community and the resources that it is to offer.
I was just wondering if anyone knows of any good methods for self determining body fat percentages (even if it is just a rough estimate). Going to go in to get measured professionally when I can get some time.
Thanks, in advance for your help.
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Sean
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2007/03/30, 10:19 AM
Hiya, I've just signed up! 8 months ago I weighed 150 lbs & I'd managed to stay floating around that mark for a year.
In the space of 3 weeks I put on over 15 lb & since then, despite all exercise & attempts at eating healthily, my weight has continued to creep up & as of this morning I weigh 182 lb. Scary! I'm hoping that with a bit of discipline & this site I can finally get back where I should be & wear my lovely favourite jeans again.. Here's to bags of apples..:)
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I believe life is meant to be lived. But, if we live without making a difference, it makes no difference that we lived
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2007/04/09, 12:44 AM
hey just though i'd drop a line and say what's up. I'ma newbie with this site but not so much to lifting however I am looking to put on some nice size with good solid muscle. I accidently stumbled on this site and I have to say it's pretty neet all the stuff it has open to people. I give it major kudos. well that's all I have just thought that I would introduce myself......
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2007/04/09, 01:35 AM
Hi toughbj and welcome to FT. You are right, this is a great site, been a member for five years now and going! See you on the boards.
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Bettia
"Minds are like parachutes; they work best when open." - Lord Thomas Dewar
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2007/04/17, 12:00 PM
Hi, I am also (shocker here) new to this site. :)
I'm 18 years old and I loved it when I could fit into skinny jeans. I started gaining weight when I was about 10 when my family when through tough times. Now i'm stuck at this embarassing weight of 221 and I'm only at the height of 5'4"! Alot of people say I'm not ... fat.. but I can't help but feel uncomfterble when I can feel my legs rubbing together and the juggle of my stomach as I walk or run. Not to mention the embarassement of my large breasts. It's hard to deal with. I hope I can make friends here that will support me with my decision to lose close to maybe 50lbs and motivate me to do this.
SO well thanks for reading and everything and have a good day!
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There\'s no day but TODAY
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2007/04/20, 12:11 PM
hey everyone im matt im 18 im going into the army sometime soon and i found this site to get me into shape for basic training
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2007/05/11, 02:37 PM
Hello everyone! I just joined this site today and I am very excited to begin my workout on Monday. I am 33 years old and began to put on weight when I turned 30 (like allot of people do). I ended up putting on almost 50 lbs in three years. I am looking forward to being able to wear the shorts I bought last summer.
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2007/05/16, 11:40 AM
HI I just want to know if anyone can help me about the best exercises to get some definition
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2007/05/22, 12:16 AM
Hi all, I am new here. My name is Brie. I was always 120lbs or less, but since I grad. high school in 2001 I have gained about 50lbs. I really need help to lose it, I am only 5'3 so I am pretty over weight. I need help I just can't lose it. All my friends are getting married, and I am the weddings and I know I don't look good. I expect I will be getting engaged soon as well. I really wanna look good for my wedding (when ever that may be). Please help me get fit. I'd love any advise or tips.
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2007/07/07, 02:12 PM
Hi All,
I'm a newbie and not quite sure how to navigate through this site. Like a few others I have always struggled with maintaining my weight until College where I was very active and slimmed down significantly. However that was seven years ago and my shape is worse now than ever. I have gained about 80lbs and just need some motivation to get back into shape. I bought tons of healthy food today and plan on sticking to my workput plan. Just need a little support and motivation !
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2007/07/12, 10:34 PM
Hi, I'm Heather and I am also new here! I'm 24 years old 5 foot 7 inches and 145lbs. I'm trying to loose anywhere from 10 to 15 lbs and tone up. I don't have access to a gym, but I do have free weights. IF anyone can help advise me with a "At Home" workout plan I would greatly appreciate it!!!!!!:big_smile:
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2007/08/19, 01:31 PM
Hi.
I'm really excited that I finally found a place that can help me out. I've been what most would call over weight for about 13 years. Like most others I've done the whole exercise thing, as well as the yo yo dieting and none of it worked. I blame myself for the exercise not working. I just lacked the motivation to do it.
Over the last few years though I have become increasingly sicker and sicker. I figure now if I get off my butt and start exercising and eating right I might be able to reverse some of the damage I've done to myself.
I wish everyone the best of luck in their quest to lose weight.
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2007/08/24, 11:09 PM
Hello guys and dolls,
I'm Livi and I'm a sophmore in college. Sadly I fell prey to the freshman 15 last year and I'm trying to lose it. I'm also trying to be healthier in general. Being a college student I have a crazy schedule which gives me terrible eating habits. Sometimes I'm so busy I forget to eat or I eat at odd hours and not always what I think is too healthy. I think if I knew what was healthy I could choose better.
Good luck to everyone. My only piece of advice that might be useful is: Don't live by fasion magazines. They can only make you feel worse if you're insecure about your weight.
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2007/08/28, 10:00 PM
Hello everyone
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2007/09/05, 01:08 AM
Hello im a 17 year old tennis player trying to make varsity so i need to get in better shape by February. im 165 and 5'10". trying to gain muscle and loss weight. also trying to loss about 10 to 15 pounds but mostly gain muscle.
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2007/09/30, 08:04 PM
Hello, I'm 21 and in college with a tight schedule. I've been gaining weight! My habits are similar to Livi18 who posted above. I can use any and all tips or hints to get going and to stay motivated!!!
Good luck everyone!
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2007/10/02, 05:00 PM
Hi, I'm 44. I'm 5'5" tall and I weigh 262. I have been on track to get gastric bypass surgery for some time now, but after my last nutrition meeting, I decided that i'm not quite ready for so drastic a step. I think I should give this one more try on my own (well, not really on my own, but with the help of others) and if I still feel that I need to get the surgery, I still can. I've found a lot of helpful info so far, and I think this site will be very beneficial to me.:)
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\"No matter where you go, there you are!\"
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2007/11/14, 03:03 PM
hello, my name is ashley and i jus joined last week. im really sore doing all my exercises. i have my sister doing it too. im 17 5'4 and am at 178. i would like to get at my original weight of 120. if some one knows how long that will take approx. plz let me know so i am prepared and wont get dissapointed. plz and thanx ;)
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2007/12/18, 12:14 PM
hey im kelly, im 20 and im 5'4 and 124 pounds. I know i dont really need to loose weight, i just would like to help everyone else out, but iam trying to be more healthy and fit myself. I do want to get down to 115 however, but by being healthy is the key haha.
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2007/12/20, 03:28 PM
Hi, my name is Ashley, I'm 16, I just joined today. I'm trying to get into shape for the Marine corp, I really want to gain some muscle mass so I'll be able to hold my own during Basic, I was wondering if this'll help at all.
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2007/12/26, 04:42 PM
Hello one and all. I'm new to the sight. I'm a 37 year old father of 2 and husband of 1.:) I've been working out on and off again for a few years, but never been consistant. I've wanted a trainer, but can't afford it. I think it's time for a change! I'm making a commitment to myself and my family to stay around for a while.
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2007/12/27, 05:23 PM
Hiya! I am 29 years old and I just joined the site today. I felt inspired by the TV show the Biggest Loser. I want it as bad as they do I just can't afford to be out of work and home for months and I am not sure I would like my fat self documented quite so publicly. I am very skeptical as to how I am going to be helped through the weightloss journey by this sight but hey, can't hurt...
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2008/01/12, 01:12 PM
well im 21 andi need to lose weight i weight bout 200 yuk... but i really need help i get bored and unmotivated easily! i really need to lose weight by may but i would like tone and just better in shape... i want my tummy pouch gone!:angry: so anyone with tips im glad to hear it. im going on a big trip in may like a life altering one so i need to be at my best or at least a lot closer to it
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2008/01/13, 01:40 AM
ello im molly! im 15 5'2" and 137 pounds..well okay that kinda depends on the day and what time of day! lol. last week for some reason i was down to 130. ne one know why ur weight fluxuates like that? but im new and stuff so i posted this thingy! ne one else doing that ab blaster thingy? starting on monday and wondered if ne one had helpful advice? well i'd love to talk to ne one who is also going through this journey! much love (from me and jesus!):big_smile:
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2008/04/01, 03:43 PM
hello my name is Mina, from norway, Im a pro wrestler joind this site for new hints and tips for my exercise, right now im focusing on my abdominal (and i love those roman situps they do wonders) but my little problem is thick skin so i was wondering if anyone had some tips on decreesing my body fat, cuz i have the muscles but i need them to show!! thank u and good luck to all Love Mina
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2008/04/08, 12:47 AM
Hey whats up, im michael and interested in bodybuilding as it is a new and exciting experience for me in what little time ive been doing it. 6 months now. Im 5'10 175 and jus need basic to advanced advice about different techniques and forms. :dumbbell: thanx for reading mayn!!
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