New to fitness v. i'm a girl

Discussion in 'Fitness & Nutrition' started by radfad88, Apr 27, 2008.

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  1. radfad88

    radfad88 The Batman-O-Lantern

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    Hey guys, I'm new to FN and hopefully some of you can give me a little insight. Basically my situation is that I've relied on genetics/high metabolism my whole life and I've managed to stay fairly small. The problem is that "small and "healthy" are not the same. I'm really interested in replacing the fatty areas of my body with muscle (primarily my stomach, lower back and inner thighs).

    My first priority is to monitor my calorie intake and to make sure I'm eating healthier choices. I've cut out soda (used to drink them about once a day) and replaced it with juice and water over the last 3 weeks or so.

    The other part is exercise... for the last 4 months i've been biking ~ 1.5 miles a day 3 days a week (to and from school/friends houses), not a lot, I know. I have unlimited access to the gym/exercise equipment, and my goal is to utilize these 3 days/week beginning one week from today (this week is finals!)

    I know there are stickies but most of them are riddled with technical terms that I'm lost in and they seem to be geared mainly toward men. If anyone could give me some tips on what sort of routin would be good to start off with, it would really help me out. Outside of basic cardio stuff, I don't know much about working out, am I supposed to work on the whole body at once? Just lower body/Upper body at a time? etc. Also, how long should I work on cardio vs. weights? Remember, my goal is not really to lose weight, but to replace the soft fatty parts with muscle.


    BG on myself:
    age: 20 y/o female
    height: 5' 3"
    weight : 115 lbs
    20% BF
    I do have a prior lower back injury that makes it hard for me to do sit ups or strain my lower back (I thought I'd subsitute these with leg lifts? other ab exercises?)


    PS: don't ask me for nudes or underwear pics kthanks.

     
    Last edited: Apr 27, 2008
  2. T-R-T

    T-R-T New Member

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    good idea making half the txt the same color as the forum background
     
  3. Plan B

    Plan B New Member

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    ASIT stat
     
  4. Plan B

    Plan B New Member

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    it's a little off, but yeah, pretty :greddy:
     
  5. T-R-T

    T-R-T New Member

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    Do compound lifts: squat, bench, deads 2-3 times a week. Cardio 3-4 times a week. You can add some ab specific stuff. Since you said you have lower back problems hanging leg raises are your best bet.

    Diet is the most important thing for you. Complex carbs, healthy fats, lean meats, and lots of veggies. It's a good idea to log your food with something like fitday.

    Cut out the juice.
     
  6. radfad88

    radfad88 The Batman-O-Lantern

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    i copy/pasted from word and something mustve happend. Plus, i have the darker BG so I didn't notice... I'll fix it...
     
  7. Plan B

    Plan B New Member

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    You said you want to build muscle, but you don't have lifting weights as any of your steps :confused:
     
  8. Chris3G

    Chris3G Bullshark Testosterone

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  9. radfad88

    radfad88 The Batman-O-Lantern

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    maybe i wasn't specific enough... but it is important obviously
     
  10. radfad88

    radfad88 The Batman-O-Lantern

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    :drool: i love veggies.

    :wtc: i love juice. what about... cranberry juice?
     
  11. Plan B

    Plan B New Member

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    Go to www.fitday.com and get a free account. Pick up a kitchen scale too, you'll need it to get used to the sizes of portions, etc...

    1.5 miles on a bike isn't even enough to warm up, try 8-10 miles 3 days a week or switch to jogging/walking

    Even though the stickies are geared towards mostly males, there's no reason why they couldn't apply to you.

    You could follow the routine that is in the sticky "so you want to be a body builder", just adjust the weight for your body frame.
     
    Last edited: Apr 27, 2008
  12. Plan B

    Plan B New Member

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    juice is ok in moderation, but it's high in sugars

    save it for post workout if you "need" it
     
  13. T-R-T

    T-R-T New Member

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    i mean if you really love it then sure but you're drinking a lot of simple sugars which isn't really condusive to losing fat

    8oz of cranberry juice is like 120calories iirc
     
  14. radfad88

    radfad88 The Batman-O-Lantern

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    yeah i know that's not enough, i was just listing what i was accustomed to at the moment. I will bump it up to what you suggested.

    that routine says to work on your "chest" on tuesday... if that's not really an area of concern should I still be working on that? that might sound like a dumb question, but i dont really want to make my chest more muscular...
     
  15. radfad88

    radfad88 The Batman-O-Lantern

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    if it's going to help i can definitely live without it... i'm just going to be sad :wtc:
     
  16. T-R-T

    T-R-T New Member

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    that's a bodypart split. not what you want.

    You should do something like this

    monday:
    squat
    deadlift
    hanging leg raises

    tuesday:
    cardio (running, biking, eliptical)

    wednesday:
    cardio

    thursday:
    rest

    friday:
    squat
    deadlift
    hanging leg raises

    saturday:
    cardio

    sunday:
    rest
     
  17. Plan B

    Plan B New Member

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    Yes, still work on it. It's not going to get overly muscular overnight.

    Start out with benching the bar :dunno:
     
  18. T-R-T

    T-R-T New Member

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    If you want to do some upperbody add in some type of row (db row, bent over barbell row) and bench press.
     
  19. radfad88

    radfad88 The Batman-O-Lantern

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    :bowdown: this is more along the lines of what i was hoping for... from this i can sort of work out a good routine and hopefully get into the groove of things. thanks.
     
  20. Frank Dux

    Frank Dux Guest

    pics of you in clothes then. :dunno:
     
  21. keeler

    keeler New Member

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    get the low calorie juice made with splenda, the cranberry isn't bad, it just takes a little getting used to, but its only 5 cals a serving for the "i'm drinking juice" illusion.

    also, everyone is saying post pics. but in all seriouseness, take some pictures for reference in the future. It will be hard to monitor progress if you don't have something to scale it by. you don't have to post them, and youll regret it if you don't take them.
     
  22. radfad88

    radfad88 The Batman-O-Lantern

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    I dont mind posting the pics, I'm not embarrassed. I posted this in the vag a couple of days ago... taken before I went to the pool

    [​IMG]
     
  23. radfad88

    radfad88 The Batman-O-Lantern

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    i can post some of my back later, obviously can't take them now as I'm at work...
     
  24. T-R-T

    T-R-T New Member

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    you dont have much muscle so doing upperbody too would be a good idea
     
  25. radfad88

    radfad88 The Batman-O-Lantern

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    check.
     
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