just starting out advice please - JP Fitness Forums

runtome · 03-26-2008, 12:45 PM

Hi Guys,

After having to take four years off from doing any type of physical activity, I had several disk herniations and shoulder surgerys, about three months ago I got the ok to work out again. I am a 30 year old female. From pushing myself and working out I have lost about 35 pounds in the past three months and at this point, I want to start steping up my workouts even more and possibly start bodybuilding. I was wondering if anyone had any advise for someone who is starting out bodybuiding. I don't know what if any supplements I should take and who have good workouts for me to do. There are so many diffrent ideas and it seems as if everyone wants to help at the gym, hoever I am getting very diffrent advise and alot of it completly contradicts each other. Since I am so new to this, I dont' know what's good advise and what will just end up hurting me in the long run. Any help would be appreciated.

Thank you!!!

StuWard · 03-26-2008, 12:54 PM

What type of conflicting information are you getting? Your question is quite broad and there are many ways to do this that are all valid. A lot depends on what works for you and what you have tried that didn't work.

runtome · 03-26-2008, 12:58 PM

I have heard that I should lift every other day and other people have told me to lift 5x a week. I have also been told to take supplements and other people have told me to just eat 40 percent protein 40 percent carbs and 20 percent fat. I am so new at this, I can't even say I know what works for me and what doesn't . Before my accident I played soccer so all my workouts that I did were stricly functional.

missjane · 03-26-2008, 01:08 PM

I would suggest getting the book New Rules of Lifting for Women. It would be a good place to start. You can see the link to it over to the right of the forum.

StuWard · 03-27-2008, 03:41 PM

Quote:

Originally Posted by runtome

I have heard that I should lift every other day and other people have told me to lift 5x a week. I have also been told to take supplements and other people have told me to just eat 40 percent protein 40 percent carbs and 20 percent fat. I am so new at this, I can't even say I know what works for me and what doesn't . Before my accident I played soccer so all my workouts that I did were stricly functional.

The 5 days a week people are probably splitting their training by body parts. The every 2 days people are probably doing whole body training. You should be focusing on primarily large compound movements that work your major muscle groups. The foundation of your workouts should be based on a squat and/or deadlift variation plus a pressing and a pulling movement. That will give you a whole body workout. If you do this type of workout, you will need to take a day off after each workout. You could do some cardio on some of your off days.

Supplements are not as important as good nutrition. 40/40/20 is probably not enough fat but the actual ratio is not that important. Everyone is different and what works for one person may be wrong for another. What's more important is the type of nutrients and the timing. There is too much to write in one post. You would do well to read "The Metabolism Advantage" by Dr. Berardi. There is probably some good info in the Diet, Nutrition and Supplementation section of this site.

Stu