I used to be in really great shape. Wayyyy back in the day, that is. Rather than take up space by telling you how little I weighed soaking wet or how much exercise I used to do/get (cuz it's all about the NOW, right?), I'll ffwd to now.
Right now, I'm going to turn 38 in a month. I'm a mom to a child who has turned into a teenager practically over-night. I work full-time. And I've been an unhealthy person for the past several years. I had a pretty high-stress desk job (technical) where it seemed easier to either skip eating lunch all together (and binge once I got home later that day) or to grab something quick to eat while I was working. Exercise has been non-existent for these past several years.
To put a spin on things, I'm in menopause. Had an emergency hysterectomy in 2003. Have to take estradiol 1 mg./day in order to function (menopause blows when it happens before it's naturally supposed to!) Since the hysterectomy, my body has changed drastically. The pounds began to settle around my belly, hips, thighs, and arms...oh, and let's not forget the ever-growing ass. *sigh* My metabolism slowed to what felt like a screeching halt and my cholesterol suddenly became an issue. Well, it's not dire, but it had never been brought up before 2 years ago...it is elevated more than it should be, let's put it that way.
All of these things combined with my family history of diabetes and heart disease puts me at a huge risk (damned genes!) Despite all of this, I had continued to put my job and my son first...thinking that if I just did this or just did that, that life would fall into place. Thing is, is that I have felt so unhealthy and frumpy. I even began to catch colds more often than I ever used to. Also, insomnia would keep me up all night and drained all the next day...nothing I tried would rectify it. Last; I am 53 pounds over-weight. Oh, and I smoke. Yes...I know. I KNOW it's bad. But I am going to work on that, too. I'm going to kick it.
So I made a decision. On Tuesday, September 2, 2008, I made a decision that it was time to get healthy. I need to be healthy to be here to continue to raise my son, as well as, to enjoy life better. Sure, I have enough vanity so that I'd like to be firm and get rid of the jiggle and fit into the cute clothes (rather than the fat chick clothes I've gradually had resigned myself to...) Ultimately, however, I just want to be fit and healthy and strong.
Found this group while surfing...been looking for a place where I could feel comfortable, as well as, to enjoy the companionship of those within a fit lifestyle. While I realize that many (most?) of you are really, really fit...I am hoping that I can also reach similar fitness goals. I welcome your advice and tips and words of wisdom...and even your criticism.
With the encouragement of my best friend, I joined a gym. We go together and I honestly don’t know how I would do it without him…he’s been absolutely patient and wonderful and he has pushed me and pushed me, even when I didn’t think I could do anymore.
His guidance is showing some results. Allow me to show you what my stats were only a few days after we began working out: My stats as of 9.6.08:
Height: 5'4"
Weight: 183
Body fat: 41.05
Calves: 15.50
Thighs: 27
Hips: 43
Mid-section: 41
Waist: 35.50
Chest: 42
Arms: 15
Neck: 13.50
Our workouts, initially, varied. Reason is due to work and scheduling conflicts…and also because I was so out of shape that my body hurt so much (I swear to you that I thought my legs were going to fall off one day! LOL.) But only a few weeks later, here are my stats: My stats as of 9.27.08:
Height: 5'4"
Weight: 177
Body fat: 39.12
Calves: 15.25
Thighs: 26.25
Hips: 42.50
Mid-section: 36.50
Waist: 34.25
Chest: 41
Arms: 14
Neck: 13.50
Obviously, I still have a long ways to go. But I’m working on it. We focus on about an hour of weight training and then an hour of cardio after the weights, each time we go. I’ve been watching what I eat, and have begun to take vitamins. I take Centrum Silver (not that I think I’m an old lady already, just that there seems to be more of each in these kind as opposed to the regular kind), a high-potency B-Complex (which I seriously notice if I don’t take it!), and chromium picolinate.
I’ve noticed that going to the gym is great for working out the stress of the job, I’m sleeping much better at night, I’m getting stronger, I feel healthier, and though the losing weight part seems to have hit a brick wall for the moment; that my legs and shoulders are becoming defined and I am losing my Buddha belly (yay!) Am guessing that I’m gaining muscle (which weighs more than fat) so even though I’m losing some body fat, the muscle gain is preventing the scale from dropping – at least for this week anyway.
I do use weights. Not just the kinds with the bands and/or hydraulics, but the free weights, too. I’m not concerned with looking like a guy, as I know that I need to build muscle to displace all of the body fat I currently have…not to mention that I need to be stronger (weight bearing exercises are supposed to be good for women in menopause to prevent or stall osteoporosis.) Plus, I am told that lifting weights causes one’s body to continue to burn calories even up to 48 hours later! Can’t beat that!
The cardio I do is about 30 minutes on the treadmill and then 30 minutes on the bike. I keep my heart-rate up the entire time. Am not one to join a class and hang out in leotards with little, bitty weights. I want results and I want them fast! So I figure that the weights combined with the cardio I’m getting should eventually do the job, no?
There are a couple of things I’ve noted, however. One, is that about half way through my time at the gym, I feel extremely fatigued…like my stamina has completely gone. I have been taking my vitamins religiously and eating lots better, so am a loss for what I could do to get more stamina to continue through my workouts without feeling as though I’m about to drop over. Or is this normal when you push yourself? LOL. If not, what could I be taking to help me get through this feeling?
Also, I have this bum ankle. I had sprained it so many times that it’s just shot. It’s hard to do squats w/ the weights as the ankle is not flexible. It’s irritating to me, as it feels like it’s keeping me from having proper form and doing all that I feel I could be doing otherwise. Are there things I could do for my ankle – either to make it more limber w/out damaging it further or ways around it all-together?
Well, without further adieu, here’s my gym schedule for the past month (forgive me for not keeping as much details as I see some of you have, but it’s a start..): [FONT='Arial','sans-serif']Tuesday, September 2, 2008:[/font][FONT='Arial','sans-serif'] Decided to stop drinking soda, eating all junk food, and will try to eat nothing but healthy foods that will help me to lose weight and be in better shape - and to be healthier overall.
Wednesday, September 3, 2008: Went to gym for about an hour.
Saturday, September 6, 2008: Went to gym for about 1.5 hours. Learned different things with the weights and mostly worked on upper body, then worked the cycle for about 30 minutes (around 11 miles). Weighed self. It's scary. I weigh 183 lbs. Have never weighed this much in my entire life. Gonna fix that! The goal is to lose 53 pounds.
Monday, September 8, 2008: Went to gym for an hour. Arms hurt too much, still, from lifting weights on Saturday, so I rode stationary bike the entire time. Ending up doing around 20 miles on the thing. Tired now!
Friday, September 12, 2008: Worked out for an hour. Just did cardio on the bike for 21 miles (the whole hour).
Sunday, September 14, 2008: Worked out for an hour and a half...maybe a bit longer than that. Weights, a little shooting of hoops, then the bike for 25 mins.
Monday, September 15, 2008: Did bike at gym for an hour - 21.78 miles. Weighed myself for the first time since embarking on this journey. I'VE LOST FIVE POUNDS!
Tuesday, September 16, 2008: Lifted weights for half an hour, then rode the bike for 35 minutes.
Friday, September 19, 2008: Was at gym for about 2 hrs. Lifted weights, then rode bike for about 35 minutes.
Sunday, September 21, 2008: Lifted weights for about an hour, then rode bike for 30 minutes.
Wednesday, September 25, 2008: Rode the bike for an hour – 23 miles.
Saturday, September 27, 2008: Lifted weights for an hour, then split up another hour between the bike and the treadmill.
Sunday, September 28, 2008: Worked on abs for better part of an hour, then treadmill for 20 minutes, and bike for 10 minutes. Legs hurt SO bad from yesterday...I look goofy, I think, when I try to walk - that's how bad they hurt, lol. Lost another 2 pounds to total 7 lbs I've lost since I started working out 3 weeks ago.
Tuesday, September 30, 2008: Lifted weights (back/arms/upper body) for about an hour and did 45 mins of cardio.
Wednesday, October 1, 2008: Abs for half an hour, then an hour of cardio between treadmill and bike.
Thursday, October 2, 2008: Weights for upper body - about an hour. Cardio on bike and treadmill for an hour.
Saturday, October 4, 2008: Weights/machines for butt/legs for an hour, then an hour of cardio on both treadmill and bike. [/font]
Menopause at any age sucks, but eating healthy and working out make everything better.
Are you following a specific diet? What lifting program are you doing? You didn't mention in your post, but if you read around the forums, you will see that women who are on the same training program you are, can offer more specific advice, and you can track your progress along with them. It's like having a workout partner whenever you reach a sticking point, or need specific motivation from an expert.
There are lots of young women with children your age here who are making progress along with you, and can offer support. I'm 17 years older than you are, and my three kids are all young adults in college and one has already graduated. The teen years can be tough, but you'll come out the other side along with them, and your relationship as adults will be sweet.
Good luck and stay strong, for you and your child.
Luna Sea: Working out is definitely making things better. I believe the endorphins are allowing me to stay more positive, as well as, the fact that I'm blowing off stress at the gym. I've even reduced my estradiol to 1/2 mg. since I've been working out (which is totally awesome and what my doctor had wanted me to do way back in the first place..she'd wanted me to take the lowest possible dose to treat my menopausal sysmtems.) It was a huge adjustment at first, however (before lowering my doseage)...I think b/c I'd been under so much stress at work (cortisol being released?) and then the suddenly working out at the gym (endorphins, etc.) when I've not in ages. The hormones and naturally produced chemicals being released in my body in conjunction with the hormones I do have to take, I think, are what threw me off balance for a good week there. Lowering my dose definitely helped. As a side note, I quit the stressful job and had found one much less stressful...it's a bit of a pay cut, but worth it in so many other ways!
Currently; I am not following any specific diet or exercise program. I just do not eat junk or fillers or anything that won't fuel my body. I realize that if I want to get to the point of looking like the vision in my head, that I will have to follow some type of dietary program, but all of this has been a major lifestyle transition for me. I do try to keep my calories between 1500 to 1800 per day. I've been readings lots and see that many of you follow specifics programs with great results. I'm going to buy the books.
I definitely need to better understand protein intake. I've read advice on what one should intake (from varying places), but is that for your current weight or for the weight you'd like to be?
I feel I can relate to different generations here. In my head, I still feel like I'm in my late 20's (lol), but my body is older (the menopause). Going further, I think I can relate to both the men and the women here, but am especially grateful to have found a place where women take their training so seriously.
See - the gym that I go to is a great gym. People of all ages and walks of life go there, but as far as actually using the free weights, I only see the same (younger) guys using them and have only seen two women using them during the course of the entire time I've been going there. Not that there's anything wrong with that, of course - to each his/her own...but I'm opting for a more serious work out and am not afraid of the weights.
Sounds like you're off to the races! If you want more guidance with the free weights, I suggest you check out the New Rules of Lifting for Women, by Lou Schuler and Alwyn Cosgrove. It's a great primer for beginning lifters (and a great program for experienced lifters, too). Anyway, they have some really good info in the book along with a progressive weight-training program that takes you through 7 different "stages." If you follow along, it takes about a year to complete. There's a subforum here where those of us doing the New Rules program can post questions and support each other.
From what your log shows, I think you're doing an awful lot of cardio following your weight training - maybe that's where the fatigue is coming from? Are you fatiguing DURING your weight-training, or afterward while doing your cardio? IF it's happening during weight-training, it's possible that a) you're not allowing adequate rest/recovery time between sets and/or b) you're body is still adjusting to your new workout routine.
If the fatigue becomes a chronic, constant feeling throughout the day, and/or you begin to have difficulty sleeping, that is a sign of overtraining. If it's just a temporary, during-your-workout thing, I wouldn't worry too much about it - just make adjustments as necessary to get through.
- Jennifer
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ACE-Certified Personal Trainer Since 2002
Lifetime Member of WeightWatchers
Jennifer - I'm definitely going to pick up NROL for women.
I fatigue while lifting. For example; I did 3 sets of squats yesterday with ever-increase weight for each set (highest I went up to was 80 lbs...since I'm new to this, it was the most weight I could do and the last couple of reps were very, very difficult to complete)...sets were X15 each. Right after, I felt immediately drained. Pushed myself to go on to other things, but felt really weak and drained. After an hour of lifting, I actually left the gym to grab a small, quick salad (with chicken and veggies) which seemed to give me the extra umph to go back and do the cardio. Not sure that leaving to get food was the best idea in the world, but it did help and it gave me energy and made me feel better. I do try to rest in-between sets...but maybe am not resting long enough.
As far as the rest of the day goes, I'm doing ok...not fatigued and/or drained...just noticed that I get tired at a decent time in the evening and sleep harder (which is most welcome as my insomnia is completely gone now - yay!)
I second the NROL4W suggestion...it is a 6-month plan, actually. However, if fat loss is your goal, then you are going to have to really dial in on your diet. Start tracking and measuring EVERYTHING. Very important to weigh everything!! What you *think* is a tablespoon of peanut butter could very well be much more once you weigh it. So, invest in a food scale, if you haven't already. And, track online somewhere like Fitday or Daily Plate. Make sure you are getting enough protein. And, fat is not the enemy. Good fat is good for you.
While on a calorie deficit, you may find yourself unable to push as hard in the gym. That's OK, there's time for that. But, get the fat off first. Hope on over to the Fat Loss forum for more good advice there.
Thank you, MissJane...I most definitely need guidance in the food department. I have yet to get very scientific about things and am sure that this is probably one of the reasons I've not seen any major results regarding the weight loss. If I get brave enough, I'll post a 'before' pic (from beg. of last month when I had decided to embark upon this journey) - these pics are quite embarrassing, but maybe it'll make me more accountable since I'd be putting myself out there.
Well a pound of muscle = a pound of fat, but muscle is much more dense, so it takes up less room. Since you're noticing such a drastic drop off in energy, what are you doing for pre-/post-workout nutrition?
Welcome to the forum.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Sunday, October 5, 2008: Ab work, then about 30 mins of cardio. Mind wasn't in it...felt anxious to start the new job, which turned out to be nothing to feel anxious about. Anyway, because I felt anxious, I didn't get good sleep...was up till 1.30 am and alarm was set for 5.30 am. This is another desk job. I noted that 3/4 of my new coworkers appeared to be over-weight and out of shape. And then, all day long, people were passing out free food...very 'bad-for-you' stuff, so then I understood why. I passed on all of the junk, but it wasn't easy since, at one point, this guy seriously tried to talk me into taking a candy bar and he wasn't letting up. Ugh! My mind-set is changing...am viewing food like I do gas for my truck. Only the good stuff goes in my body...not the other crap.
Tom: Thank you for the welcome! Well, that's the thing...I didn't realize I was supposed to be eating before and after working out. I know...I'm such a newbie, lol. But I've been reading. Good carbs before and protein immediately after, correct? I'm going to try it out after work tomorrow (am skipping gym tonight...need a rest day.) I still need to figure out the whole protein thing, though. I get that a banana or something of that nature would be great pre-workout...and after, peanut butter or meat or some kind of protein shake...just am not clear on how much protein I need on a daily basis...still need to study that part.
If you're working with carbs, try to get some good carbs in your dinner - this will help when you workout the next day. As for pre and post workout nutrition, I try to get both protein and carbs in both meals. You want the carbs there to help the protein get to your muscles quicker, so that your body will be able to repair itself from the breaking down you do to it when working out. Also, more generally, the lifting with adequate nutrition in a caloric deficit will help you preserve your muscles more. As I understand it - when your body needs energy it breaks down both fat and lean mass. Lifting helps to move that break down more on the side of fat.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
The nearing middle-age transformation
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