Never worked out

[woodyzj]

your abs are just like any other muscle in your body. There is absolutely no reason why they need to be worked every day. 1-2 times a week will suffice. Try leg lifts and planks as well.

www.bodybuilding.com is another great site to find out about certain lifts, etc.

[Erika]

what are you eating on a daily basis in a nutshell? how much? how often?

right now I am eating two slices of toast with two eggs for breakfast, with a glass of water. I'm trying to drink lots of water in between meals. For lunch a sandwhich (usualy ham with cheese) and lite chips. And dinner last night I had a smart ones, but most likely will eat chicken and something every night. In between meals if I want to snack I will eat rice cakes, the carmel ones are great, or pretzels.

But before... I was eating mainly just crap all the time, and when ever I wanted to. But now that it is finally getting warm here I spend a lot of time outside with my daughter, and am staying away from the pantry during the day. I also try to do some exercises during the day with her, so that she will be raised with exercise, unlike I was.

... I will get to more of the posts later, I have to go read to my daughter, she is pilling books on my lap!

[Erika]

Ok, I have a question about stretches. I don't do stretches, I guess because I wasn't raised exercising, so am not sure just how improtant stretching is. Most people say it is very important, but what exactly am I suppose to do?

[arclight943]

Anyone else personally not reccomend doing sit ups very often?

I used to do sit ups every night, trying to get used to them and increase the number I could do in a minute for PAT tests one day. However, I always had lower back pain from the sit ups. So, I changed to every other day, but still had pain. Right now, I do sit ups only once a week, but have started weight training. I've had better results with the new routine than I did with the old one, and I no longer have any lower back pain.

Just curious if anyone had similar experiences.

I used to have lower back pain and recurring sciatica. I have had some chiropractic work done, but I feel for me the best results came after I included more exercises for my lower back and some stretching during my workout sessions. For every session, I start off with a 15-30 min run and different sets of crunches/sit-ups. After including such exercises as back extensions (or hyperextensions) and "superman" extensions, my back has been strong and pain-free. A stretching example for my back: lying on my back on a mat with arms at my sides, slowly bring the legs up and over my head as far as possible (nose to knees) - slowly lower legs to starting position. Do not attempt this stretching exercise if you wear spandex shorts to the gym.


Erika - I started out by doing an all-around workout to get most of my major muscle groups stronger. I also made myself do, at minimum, 15 minutes of running (treadmill, eliptical, or stairmaster) at the start of every workout session and core strengthening every workout. After I started getting stronger and on a schedule, I now do the "chest and tri's" day one, "back and bi's" day two, "legs and shoulders" day three - I always include cardio and core at each start. That's just me though. As for trainers, well, if you are a member of 24Hr like I am, you'd be better off educating yourself on how to exercise properly. The "trainers" at my gym are overweight and thrashed - no way would I even think about paying someone looking like that to help me workout.

[arclight943]

right now I am eating two slices of toast with two eggs for breakfast, with a glass of water. I'm trying to drink lots of water in between meals. For lunch a sandwhich (usualy ham with cheese) and lite chips. And dinner last night I had a smart ones, but most likely will eat chicken and something every night. In between meals if I want to snack I will eat rice cakes, the carmel ones are great, or pretzels.

But before... I was eating mainly just crap all the time, and when ever I wanted to. But now that it is finally getting warm here I spend a lot of time outside with my daughter, and am staying away from the pantry during the day. I also try to do some exercises during the day with her, so that she will be raised with exercise, unlike I was.

... I will get to more of the posts later, I have to go read to my daughter, she is pilling books on my lap!

I always have problems trying to find yummy healthy stuff to make for my meals. I did find in a recent Men's Health, a quick recipe for a tasty breakfast. It goes like this: 1 whole grain waffle, apply peanut butter, apply strawberries/blue berries/raspberries and fold taco style! Actually, I liked substituting the berries for diced green apples and diced pears. Yum.

[The13ig13adWolf]

Ok, I have a question about stretches. I don't do stretches, I guess because I wasn't raised exercising, so am not sure just how improtant stretching is. Most people say it is very important, but what exactly am I suppose to do?

something i need to do more of...:cool:

stretch following training or running. don't stretch before or during weight training as it may compromise your lifts and actually be counterproductive. warm-up sets at a lighter weight (3-4 sets of 5 reps or under) working upwards will serve as a neuromuscular rehearsal, preparing your muscles for heavier weight (no need to do warm up sets following the first couple exercises).

same goes for running, rather than stretching prior to...warm-up walking or light jogging for 5 minutes or so will do the trick.

[lax854]

something i need to do more of...:cool:

stretch following training or running. don't stretch before or during weight training as it may compromise your lifts and actually be counterproductive. warm-up sets at a lighter weight (3-4 sets of 5 reps or under) working upwards will serve as a neuromuscular rehearsal, preparing your muscles for heavier weight (no need to do warm up sets following the first couple exercises).

same goes for running, rather than stretching prior to...warm-up walking or light jogging for 5 minutes or so will do the trick.

very nicely put! many people dont know these important apsects of stretching! exactly what wolf said will certainly be adequate for your routine erica. The importance of stretching is to keep your flexibility. Many weight lifters wont stretch and will eventually lose flexibility! Stetching is an important part of your routine and should honestly be a time you enjoy since it will be after your routine and you get to relax alittle! good luck with the routine!