New to diet and fitness!!!

Dear Rookie4life,

Thanks for sharing your story!

We've forwarded your question to one of our health experts and should have an answer for the MyDietExercise community shortly.

Best,

The MyDietExercise.com team

I'll take a stab at your questions. 

First of all, congratulations on comitting to fitness.  You are doing something great for yourself and will be setting a fantastic example for your children!!

Question one: Weight lifting for  bulk.  Make sure to pick weights heavy enough to fatigue your muscles within about 10 reps.  Many people who are trying to add bulk will shoot for fatigue within 4-6 reps.  By fatigue, I mean you should get to the point where you physically cannot complete another rep with good form.  Getting to this point is very important so your muscles will break down and rebuild bigger and stronger than before. 

You also will want to make sure you are getting enough calories.  Look around this site to find a caloric needs calculator.  (If you can't find one, email me and I'll help you.)  You should consider your basal caloric needs based on your weight, then ADD 2-400 calories per day to account for the calories you are burning during exercise.

2.  Booty builders.   Lunges are easy and effective.  There are several variations.  Basically, take a dumbell in each hand, then take a big step forward and bend your front leg, keeping the back leg relatively straight.  The important thing with lunges is to make sure your knee stays over your ankle and doesn't go in front of your foot.  This will minimize strain on the knee.  Another good exercise is a rear leg raise.  Get on oll fours- knees and elbows, extend your right leg and raise it backwards toward the ceiling. Do 25 reps, then do the left leg.  Try to do 3 sets on each leg. 

3. Treadmill times.  Don't get too upset if you can't go far yet.  It takes a little time.  Commit to 30 minutes on the treadmill.  Start with 3 minutes of running alternating with 3 minutes of walking.  Then, next time, try 4 minutes running, 3 min rest for the first leg, then 3/3 the rest of your workout.  Next time do 4/3, 4/3, 3/3, 3/3, etc.   After that try 4/3, 4/3, 4/3, 3/3.  Once you are able to go 4/3 for the full 30 minute workout, try 5/3, 4/3, 4/3.  Keep working yourself up gradually until you can run the whole 30 minutes without any walking. 

I have to run, I'll leave the nutrition question to someone else, or I'll try to come back and answer it soon.

Good luck!!

Kevin Kane, MD

www.TheFitDoc.com