Ready to step it up -- need your help!

[Carlene]

Since my first day, I've been itching to join this forum, but I was too heavy. Walking was the only exercise I seemed to be able to do. I bought a pilates DVD and a jump rope right before I went raw. The pilates made me laugh since my budda belly got in the way and I couldn't do any of it and after two jumps with the rope and the overwhelming fear of breaking my ankles that became a joke too.

But today, or rather yesterday I jumped 32 times with the knowledge that I can do it I just have to build to it. I also bought a sit-up bench and did 100 crunches from a 45 degree angle and some mini leg lifts. I have 1, 3, and 5 pound dumbbells. Yesterday I went through a routine of arm lifts without the dumbbells with 50 reps each to get my muscles used to the movement.

For cardio I am walking between 1 and 1.5 hours a day at a good clip. No hills though as the only place the dogs can run free with me is pretty flat desert.

My goal is to build tone and definition under all this flab so when the fat goes the body beneath is cut and ready to show. I am 100% simple raw and tend towards mono eating. I do not get enough greens and can not stomach them in my smoothies. So at this point I am adding raw hemp seed to my morning smoothie. But I am ready to start forcing large green salads on myself so the supplement can be removed.

One of my major problems with exercising is that I tend to overdo and then it takes me two days to get enough energy back to even sit up and watch TV. So the help I would love to get from you guys and gals is how to build that underlying muscle and still maintain optimal energy for the rest of my day.

But I do want to be strong and cut when I'm done. I do not want to be 210 pounds of muscle. I am looking at 120 for my 5'1" large frame. Big goals for a fat lady, but since finding raw I can see it, and if I can see it then it is already in my future.

Oh yeah, I tend to gain weight when I exercise so I don't want to gain all this muscle overnight and lose my momentum. Slow steady, long and lean. Any advice would be greatly appreciated.

[angelandarose]

Hi Carlene, First off you will not gain LOTS of muscle unless you eat LOTS of food to feed and grow your muscles. Drinking extra water will help flush toxins that build up in your muscles when you work out. What is happening is your extra fluid/nutrients are beging sent to your muscles to repair the damage done by working out. So it seems like weight loss is slowed or stopped but it's not. You are changing inside before you ever see results on the outside. Be patient and you will eventually tip the scale and all the muscle you are building will start really burning the fat off. And I promise you will not be 210lbs of muscle unless you EAT to grow and maintain 210lbs of muscle.

Sounds like you know your limits so just keep in mind of not over doing it AND if you do over do it and have to sit out a day that won't hurt, a 'day' of rest and recovery is always good.

Keep up the great work, be patient and you will start seeing results.

Love,
Angie

[solarliving]

carlene,

Keep up the exercise. I had heard aerobic exercise was the best way to burn fat, but I think it has something to do with staying in your "target" heart rate. I know you can buy a heart rate monitor that will tell you if you are getting your heart rate up enough to be considered aerobic.

Personally I believe walking is one of the best exercises because it is so natural and gentle on the body. Also I know people who tone up doing yoga. Yoga does increase your metabolism. The deep breathing has many other benefits as well.

[tracyinfo]

I would also advise taking up yoga. It has been wonderful for me. Stretching and toning and breathing!

Blessings.

[flutterfly]

You have a good start and now you have support from new friends here.With the combo of workingout, eating right, drinking enough water and support you will reach your goal. You go girl!

[Sharon in Colorado]

Hey Carlene,

Have you thought about rebounding? It is the safest and non-jarring form of exercise I know of. I was able to get my Needak rebounder (the best I found after research) through an e-bay seller, NEW and waranteed, including a work-out video for much less than Needak sells.

Anyway, when I'm done with my rebound workout, I feel invigorated just like I had a full work-out with no pain. The lady who does the video said that jogging 5 minutes on a rebounder is the same as jogging 30 minutes off the rebounder with no jarring. There is absolutely no hard impact on joints, and the motion helps boost immune levels. Also, it doesn't matter whether you are bouncing hard or soft, you still reap the benefits. I hope you check it out!

There is another thing you may want to consider: stretching. Stretching helps loosen up your muscles and lessen the pain. Try strtching right before you go to bed and first thing in the morning.

Hope that helps!

[Arky]

Just wanted to say "well done", Carlene, you are an example to us all, I salute your dedication.

Most of us find the greens a little overfacing to begin with but it's funny how 'clearing one's palate' with raw natural foods leads quite naturally towards enjoying greens, so give it time and (with a little self-discipline :) ) I believe you will begin to find it easier to face them, and even , dare I say it, begin to enjoy them. Also remember that not all greens taste the same - Spinach, for example, has rather a mild taste and is easy to eat because it is not overly-fibrous.

One last thing - although eating Raw does require a good deal of dedication, it is not something to obsess about - it is a journey, so just eat more and more raw until you find yourself eating very few cooked foods, rather than beating yourself up about not making it 100% raw immediately (whether 100% raw is the healthiest state of being or not is a matter of hot debate, anyway - it seems to suit some people but not others). I found it much easier to eat Raw once I relaxed into it rather than chasing it as a goal in it's own right. This is not only a potentially psychologically healthier approach - it's also very liberating and ( to me, at least) much more enjoyable.

Keep at it and I know you will build up a momentum which will change your life in so many positive ways. Good luck!


J.

[Carlene]

Thanks everyone for your support. I will eventually get into yoga. I am one who meditates everyday. As for the rebounder, for now I think I'll stick with the jump rope. Yesterday I did two sets of 100 jumps each. Today I can really feel my lower abs and armpits. I love the feel of muscle pain or rather discomfort.

Angie, I have a question for you. You say I won't grow muscle unless I eat a lot of food. Since I have so much excess fat won't my body as it breaks down this fat use that energy to build muscle? I don't want to start eating more to maintain muscle -- of course that is the fat person in me afraid of over eating.

Also what would be the best exercises for under arm bat wings, inside of thighs and waist (even thin I never seem to have one). I'm not one for a gym, I love outside exercise and ones I can do in my home.

Thanks.

[tglasco4]

Hi Carlene! You are doing great. I once read where Lee Haney (a Mr. Olympia several times) said that getting in shape is 80% about what one eats. I believed that when I read it many years ago and I believe it now. You have jumped a major hurdle by just getting started with exercise. Thats wonderful! Try to be consistent with about 75% raw if you can. That means if you eat 3 meals per day have 2 of them all raw and one of them 50% raw and 50% cooked. Try to make the biggest meal at midday instead of at night and if you eat a 3rd meal seek to make it fruit (as much as you want). You are doing well with the exercises you are doing because it is getting the blood to flow. At this point, I would suggest you focus on overall fitness and toning of the body. Don't concern yourself with specific areas on your body where you see the need for improvement. That will come later. Feed your body with as much in the way of living enzymes as possible and try to get some fresh air every day (like with a walk). Be patient. Getting in shape is more of a walk of faith than most people realize. You must believe you will get where you want to get and trust the process. If you are faithful and consistent, you will not recognize yourself in 6 months and within a year you will look back at old pictures and say "who was that?"

Peace.

Todd

[angelandarose]

Angie, I have a question for you. You say I won't grow muscle unless I eat a lot of food. Since I have so much excess fat won't my body as it breaks down this fat use that energy to build muscle? I don't want to start eating more to maintain muscle -- of course that is the fat person in me afraid of over eating.

Also what would be the best exercises for under arm bat wings, inside of thighs and waist (even thin I never seem to have one). I'm not one for a gym, I love outside exercise and ones I can do in my home.

Thanks.

If I implied that you 'wont' grow muscle unless you eat lots of food I am sorry. You will grow muscle but it won't be massives amounts like you were worried about. Your body will use some of the fat as it breaks down as fuel but it is mainly what you put in your mouth daily that will be the factor to building quality muscle. Don't worry about eating more to maintain muscle. When I meant you needed to eat a LOT to gain muscle I was meaning a LOT! When you build muscle it's hard to loose fat at the same time. Concentrate on loosing fat first then you can always build muscle when you start seeing the areas that need building. Of couse you will build some muscle as you loose weight but it won't be pounds and pounds of muscle. I was going by what you said "I do not want to be 210 pounds of muscle." You will not be 210lbs of muscle unless you eat a LOT to put on pounds of muscle.

A good back of the arm(tricep) exercise is bench/chair dips. Put your hands on the bench behind you, then walk your legs out away from the bench. Dip your body down and use your arms to push youself back up. I'll look for a picture of this if you don't understand.

Thighs, take a chair and put your feet on either side of the legs of it (while sitting on the floor. Then squeeze your legs together and hold till you feel your thighs burning. Repeat!

Not sure about an exercise for waist. Your waist is the core of your body. While doing other exercises and just daily living you will strengthen your core. Maybe others would have suggestions for your waist. I would say your diet will help your waist situation.

Keep up the good work! If you have more questions holler. I'm getting off the puter for a while since it's storming here.

Love,
Angie

[RawTruth]

Try to be consistent with about 75% raw if you can. That means if you eat 3 meals per day have 2 of them all raw and one of them 50% raw and 50% cooked.

so just eat more and more raw until you find yourself eating very few cooked foods, rather than beating yourself up about not making it 100% raw immediately

Folks!! Re-read her initial post. She says she's 100% raw. As I recall, she's in her 2nd month of raw, but I may be remembering wrong.

Perhaps you're thrown by her saying she's been wanting to join this forum. She's actually been a member for months; I'm pretty sure she meant that she's been wanting to post here -- the Exercise & Fitness section -- since she was working her way up to more heavy duty exercise.

Carlene -- forgive me for interpreting and speaking for you, especially if I got it wrong. I just didn't to see more people put time and energy into an incorrect assumption. And ... I know you've been really vigilant about being raw ... and so successful!

[Revvell]

Hi Carlene ~

First of all, congratulations on all you're doing. You are amazing ~ and that's a wonder-filled thing to be, yes? :)

One of my major problems with exercising is that I tend to overdo and then it takes me two days to get enough energy back to even sit up and watch TV. So the help I would love to get from you guys and gals is how to build that underlying muscle and still maintain optimal energy for the rest of my day.

You answered your own question in the first sentence of the above paragraph ~ "I tend to overdo and then it takes me two days to get enough energy back to even sit up..." Stop overdoing! Ease up! It's not going to happen overnight. Overdo and you'll burn out.

But I do want to be strong and cut when I'm done. I do not want to be 210 pounds of muscle.

Not possible. Not sure what you mean here.

Oh yeah, I tend to gain weight when I exercise so I don't want to gain all this muscle overnight and lose my momentum. Slow steady, long and lean. Any advice would be greatly appreciated.

Again, not possible. How can one gain "all this muscle overnight". You said it ~ "Slow, steady, long and lean". It's the only way it will happen.

You know, as long as I trained on thing women would say to me "I don't want big muscles ~ just toned and firm". Well, I'm here to tell you, as you may already know, muscle weighs more than fat yet, you are not going to get large muscles using 1, 3 and 5 pound weights. From what I'm reading, you are doing exactly what's right for you.

Also, why would you "start forcing" large green salads down yourself? Again, start slow and easy. Create a dressing you REALLY enjoy. I don't much care for greens but I do enjoy the honey mustard dressing.

[Goldenrod]

Hi Carlene,

I just wanted to mention that fat and muscle are two different things and fat can't turn into muscle and muscle can't turn into fat. Only a tiny fraction of women have enough of the hormones needed to get big bulky muscles without taking drugs to get them. It's very rare, so don't be afraid that using weights will bulk you up. I use free weights ranging from 1 to 25 lbs regularly and trust me I'm no where near bulky. Personally I find that a combo of aerobics and weight training is what works best for me.

[Carlene]

Thanks again, everyone. And RawTruth, thanks, I was wondering the same thing myself. I will be 2 months on Aug. 6th, 100% and loving it. I've been walking outdoors the whole time and am just wanting to move into toning.

Goldenrod, that is my goal to work with between 5 and 25 pound free weights while getting aerobic exercise as well. I do tend to get strong. I remember once some man walking by seeing me garden stopped and said. "Oh, you're built like a bull horse." Not very flattering. I only weighed 135 pounds.

Angie, I'm going to try your exercises. I think I've got what you were talking about. I know there is no such thing as spot reducing, but I figure if I build better muscles the end product will look so much better.

I think I saw on some link someone who has a book about weight training and mentioned waist exercises for those of us who never seem to have one. Thin, my waist and hips are the same size, and to be thin I have always had to do tremendous amounts of exercise so I do think I need something more specific.

So again thanks, I'm off to work with my jump rope.

[angelandarose]

Just found this site looking for a better description of bench dips:
http://www.fitnesslynn.com/exercise.htm

Lots of great exercises here... enjoy.

Love,
Angie