New to diet and fitness!!!

By rookie4life Monday, November 12, 2007

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Hello everyone!

I'm new to this world of diet and fitness, so I've got a million questions.

First of all, I would like to tell you about myself first.

I'm 28, mother of three, just had my baby girl 3 months ago. I've always been very thin. I'm about 5'6" and 100 lbs on a good day, but I can safley say that I haven't been in shape scince grade 8. So I recently bought the yearly gym membership, and now go about 3 times a week, for 2 weeks now, maybe 3.

A few questions I have are how do I lift weights to add muscle mass. My arms are paper thin, and I would like to bulk up.

Also, are there certain exercises that I can do to build up my rear? Being thin, I've never had a butt, and thought that it would be nice to finally get one.

I would also like to be able to increase my jogging time on the treadmill, any advice on how to push myself to be able to jogg the whole 10mins instead of 2 here and 4 there?

I also started counting my carbs and proteins and calories, so that I know that I am getting enough, and advice on how to do this properly?

I've been searching the internet, but everything is all so overwhelming!

Thankyou for all your help and advice!

Comments (2) | Add comment

Anonymous

11/12/07 5:41pm

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

The Fit Doc

12/ 3/07 8:47pm

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

New to diet and fitness!!!

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