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You might want to check your local library, a lot of times they have exercise videos to rent, that can give you some basic moves. Or maybe invest $20 in a good one? Besides lifting you could incorporate stuff like squats, lunges, push-ups (against a wall or on knees to start), sit-ups, leg lifts....on and on. Exercise balls and resistance bands are pretty fun and effective too, and usually come with a video or booklet that gives you exercises to try.
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I would love to see your weight lifting schedule.
Thanks
Debbie
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I do a 3 day split.
Day 1: Chest, Shoulders & Back
Chest
flat bench press
decline bench press
incline dumbbell press
Shoulders
overhead press
dumbbell flys
barbell shrugs
Back
bent-over rows
front pulldown
seated row
Day 2: Lower body
Quads
squats
lunges
45 degree leg press
single leg split squat
lever kneeling hip extention
Calves
seated calf press
standing calf press
Hamstrings
lying leg curl
seated leg curl
Hips
seated hip adduction
seated hip abduction
Glutes
lever kneeling hip extention
squats
lunges
single leg split squat
Abs
Crunches
twists on balance ball holding medicine ball
Day 3: Biceps & Triceps
Biceps
hammer curls
incline dumbbell curls
seated barbell curls
Triceps
lying triceps extension
rope pushdowns
seated triceps extension
I also do 30-60min of cardio 4 days a week and swim laps for 45min 2 days a week.
A good website for exercises is 3 Day Split.
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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Thank you very much. I have saved the site to my favorites. I am not using free weights at this time just
the machines. I hope to find a trainer to help me get
started and doing the exercies the correct way. I am doing
weights twice a week and Pilates one night. She said the Pilates should be used as one of the weight days. I do cardo at least 5 days a week but I do try for 6. Sunday is my day off. I am just disappointed because I do not seem to be losing the inches. I want to get my waist smaller and get my legs in better shape. I do work all the
different parts of my body though. Any thoughts?
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What does your diet look like (other than, of course, the fact that it is IBS-friendly)? It is very hard to build muscle without adequate amounts of protein. I aim for 150 grams a day. I eat a lot of chicken, turkey, egg whites, soymilk & soy protein powder. Also, when I keep my diet clean of processed foods and extra sugar, I notice a difference. This, of course, is very hard to do all the time.
How long have you been working out regularly? I believe it takes anywhere from 6 weeks to 2 months to really see results.
As for your lifting, do you do full body twice a week?
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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I started working out in December and had some one help me
learn to use the weight machines. I have been trying to watch how many calories I eat. I have oats and fruit for breakfast, piece of fruit for snack, weight watchers frozen lunch, another piece of fruit and then supper is usually meat or fish with vegetable, starch and sometimes a small salad, evening snack something that is usually sugar free.
I do my whole body 3x a week with 1x pilates. I was doing the weights for 30 minutes and then treadmill. I am going to start doing at least 45mins of the weights because I can always do the treadmill at home. I do the treadmill at home 6 days and weights at the gym. I have been trying to stay at about 1200 calories to lose some weight. At 5' it is very hard to keep the weight down but I really work hard at it but can not lose.
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Ah-ha!
#164834 - 03/28/05 07:20 PM
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e_mcmaster
Reged: 01/16/05
Posts: 520
Loc: Norman, Oklahoma
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Darlin', I can see why you're not losing!
1200 calories is way too low for your level of activity. Your body is in what they call "starvation mode" where it is holding onto every pound for fear it may need to use it as fuel later on. The only way you're going to start to lose weight is to eat more calories everyday.
I know that sounds funny, because it goes against what we've been taught our whole lives: you have to practically starve yourself to lose weight. But it doesn't work that way. You have to feed your body enough *healthy* food to get it to finally let go of its "safety hold" on the fat.
I truly starved myself for a year at less than 800 calories a day. Did I lose weight? Yep, a bunch at first. And then I stopped losing, no matter how low I cut my calories and how much I worked out. And then... would you believe it... I actually started gaining, slowly, on 400 calories a day. My metabolism was so incredibly slow that it was hoarding every calorie I put in my mouth to store as fat.
I SLOWLY upped my calories to 1800 (which is the minimum most educated doctors recommend to not slow your metabolism) and stayed there for about a year until I started training for a half-marathon. Then I starting eating about 2100 and the weight was practically dropping off me (and not because of an increase in activity - I was doing roughly the same amount as before). My body thought 1800 was too little. So now I eat between 2000-2300 a day and average out at about 2100.
Still skeptical? You can't eat 1800 calories of McDonald's and lose weight. Nor can you eat 2 meals of 900 calories each and lose. It has to be small, healthy meals of lean proteins, steamed veggies, non-processed grains & fruits.
Good luck!
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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Re: Ah-ha!
#164908 - 03/29/05 07:42 AM
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suarez
Reged: 11/19/04
Posts: 30
Loc: ILLINOIS
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Okay, I will try and add more. My BMR was at 1236 and I
was not sure how much to add to this for activities and then
how much to cut to lose the weight.
What is non processed grains?
Just when you have time if you could give me an example of
what more to add to my diet that would help to lose the weight.
I appreciate all the time you have taken to answer me.
Thanks
Debbie
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...you can select a lifestyle type and then add extra activities. Genereally, taking 500 cals of this TOTAL (ie. BMR + lifestyle + extra activities) is a good plan for losing weight healthily.
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Okay, I will try and figure these out.
Thanks
Deb
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