Need advice from Bodybuilders!

[Marin Mom]

I dropped over 10 lbs. very quickly when I went raw 2-1/2 months ago. The problem was I was slim to begin with, now I am just too skinny. My family is worried about me and no about of explaining how great this diet is or how wonderful I feel seems to have an effect (of course they are all overweight). People have even asked behind my back if I have an eating disorder! Meanwhile I am clear headed and need less sleep than before.

I have so much energy now that I run in the mornings before dawn, about 1/2 a mile. My sis says this is bad and will burn the little muscle I have. But I feel so great afterwards and gives me such a nice complexion I don't want to give it up!

Can I get some suggestions here on what I can do? I really don't have time to go to a gym. The only exercise equipment I have at home is the thighmaster and a treadmill. Please be specific because I won't know what "light weight lifting", etc. will mean.

I do try to balance my meals and eat more heavy stuff but I hate feeling so bloated afterwards.

I just turned 50 and this diet has aged me even more! BTW I am female 5"9 and weigh 121 today.

Thanks-

Cindy

[sciencegal]

Hi Marin Mom,
Yes, you do need to add muscle-Since you are tall and thin it will be hard but it can be done!! Have you ever used weights before? If not, you may want to either a)Invest in a personal trainer-they will also come to your house or b)-Buy some "free weights" (dumbbells) and a book or video and do it at home.I would suggest you find a trainer because if you have never trained with weights before, you WILL need someone to help you with your form, etc. and you can't get that in a book or video.If you can find somone to work out with who has the same goals as you, you can split the cost of a personal trainer-You will also have to eat more, because you are more physically active. One more thing- You may reconsider joining a gym, if only for weight training, because if you have any questions, there are usually staff members who are knowledgeable about training to answer any questions you may have. You are going to have to start out "light" to begin with but in order to gain muscle, you will have to go heavier at some point.Hope this helps, if you still have questions, myself and other members on this forum will be more than glad to help you! Sciencegal

[sciencegal]

Oh, BTW Marin Mom, I will be 51 in January and have been weight training for over 30 years!! So its never too late!!! Sciencegal

[EZ rider]

A simple, inexpensive, and effective way to work out for bodybuilding is the "run the rack" method. The only equipment required is a set of dumbbells (DB). I would suggest getting four DB, a 5 lb, 10 lb, 15 lb, and 20 lb. (you can add heavier ones later if you want to - but not necessary). Thats it for the equipment. Before your workout arrange the DB on a table (I use a small cart that I can wheel out) so that you can walk up to the DB and pick them up comfortably and without bending over. Now its time to exercise. You start by picking up the 5 lb DB (one in each hand) and do 10 repetitions of an exercise, for example overhead press. Put them down and immediately pick up the next heavier set (10 lb) and do 10 repetitions (overhead press). Put them down and immediately pick up the next heavier set (15 lb) and do 10 repetitions. Put them down and immediately pick up the next heavier set (20 lb) and do 10 repetitions. Put them down. You have completed one set of a "run the rack" exercise. If you are interested in aerobics then move immediately to another exercise (maybe curls) and "run the rack". If you are not interested in aerobics then sit down for a minute and rest. Now do another exercise (maybe squats) "run the rack". Do another exercise (maybe bench press by laying down on the floor and pressing the DB toward the ceiling). Continue doing exercises "running the rack" until you have completed all the exercises you want to do. Thats a "circuit". Now you are done - or you can do the "circuit" again and again if you want to. You can rest as much or as little as you want. If you want the aerobics then just move rapidly from one exercise to the next, and then the next, etc. The neat thing about "running the rack" is that it warms up the muscles so that when you pick up the heavy DB your warmed up. By the way the name "run the rack" comes from gyms where they have their DB arranged on a rack and the people start at the lite end and move across the rack moving toward the heavy DB end. If you don't have any DB or if you don't want to buy them you can use whatever you have available like some water jugs partially filled or completely filled and some soup cans or whatever. Suggestion: start a file on your puter called "Exercises" and list the exercises that you want in your "circuit" and then print it out and then when you set up the table with your DB for a workout put your list on the table also. As you gain experience with the "run the rack" method you may want to change the order you do the exercises in or add/subtract exercises. Open your file on "exercises" and make your changes and print. This is the way I like to work out, there are lots of differents ways to do it, Enjoy. I like to have music when I work out - your choice. :)

[meg.june]

Make sure you are getting enough protein. Some people are just naturally thin so if you feel good and don't feel hungry just try to up your calorie intake... good luck!

[Marin Mom]

Wow, thanks all for the input! EZ rider I will print your post out.

Cindy

[EZ rider]

Here's some exercises you may want to consider for your "exercises" list:

Overhead Press
Curl
Lateral Rise
Overhead Triceps extension
------------------
Rowing
Bent over flys
------------------
Bench Press
Flys
------------------
Squats
Lunges
Rise on toes

The first group is done right in front of the table (or cart). The second group I do just next to the table where I have a kitchen stool with a throw pillow on it to put my head on. The third group is done on the floor. The last group is for the legs.
There are lots of different exercises you can do so experiment to find the ones you want to do. :)

[EZ rider]

A fun and interesting approach was presented by SharonC in the over 50 thread. Its post #160 dated 08-21-2007. Here's what she said:

One of my favorite workouts is to interval train with the rebounder and weights. I do a set of free weights and then rebound for a few minutes and then back and forth going through several weight exercises. It breaks up the workout so it does not get so boring and is supposedly more beneficial to workout this way.

I really like this way of exercising, especially on a rainy day.

PS, when I do my workout using SharonC's method of rebounding and weights I usually lower the number of repetitions to 6 each for the "run the rack" because I usually like to rebound plenty and that puts so much aerobics into the workout that the 6 reps each fits in better aerobically.

[mikeshafer]

I'd recommend three cheap at home workout solutions:

1) elastic chords (I'm using bodylastics since that's what iwantsixpackabs.com recommends)
2) kettlebells -- great for functional strength and full-body workout -- 15 mins and you're DONE (see http://www.youtube.com/watch?v=EKg4n...elated&search=)
3) Parallettes (see http://www.youtube.com/watch?v=WRgYYn6XhFk. Wiki article: http://en.wikipedia.org/wiki/Parallettes)