Getting back in shape

[LATINA33]

Hello all this is my first time here, I could use some major advice
I am a 34yr old hispanic woman who is wanting to get back in shape after having two children. I have slacked alot so i know it will take alot of wilpower and comittment but i am ready to take it on. I have just recently started working out at the small gym in my apartment complex. I have also started doing some light cardio and i help coach a cheerleading squad for my daughter.
So i have been keeping active but still need to drop some weight and build some muscle. So i guess what i am looking for is a good routine to follow diet wise and workout. Any advice would be much appreciated. I will allso check the site for helpfull hints.
Thank you,
Latina33

[Pumpup]

It all depends on what your goals are. Post what your goals are and I'm sure we will be glad to help....

[LATINA33]

Thank you for your response.
First i am 5'5 180lbs i would like to drop some weight and build some muscle.
With in the past month i have started working out at the gym, i started working on legs then arms and chest.
Mondays- cardio and legs
Tuesdays- arms and chest (cardio)
I have been keeping this up on a daily basis with brakes on the weekends. I have allready started to notice a change, and muscle starting to build on my legs and slightly on my arms. I have also cleaned up my eatting habits, sweets being my biggest down fall i have been able to pass them up and no longer crave them. But what i am needing now is a good diet plan in order to continue dropping weight and building the muscle that i want. Also i would like to know which is the most accurate way to measure my bf since i get on the scale and don't notice a diffrence but can tell that changes are happening just bye looking at my body. Sorry if i am rambeling but i am fearly new to all this.
The last thing is that i would like to boost my energy levels i tend to be very slugish in the mornings and was wondering if there is a good supplement preferably in liquid form that i can take early in the morning when i wake up to get me going.

[muslhed1971]

I don't have a whole lot to offer but will say this. Throw the scale out the window and use the mirror and a tape measure. Add back work somewhere in the routine. Maybe do a monday/tuesday thursday/friday routine and keep the cardio 5x during the workweek so you can have weekends off. Just making changes in your physical lifestyle will help you more than you know. Don't try to do too much change at once as it can get overpowering. Drink about a gallon of water a day and see what happens.
As far as the pick me up I like coffee but if you need more you can use ephedrine with it. You'll be getting those kids to school in no time!

[LATINA33]

Thank you muslhed i will definetly take your advice on the training routine. And the scale thank god it's not just me that thinks it sucks...haha. so i will take my measurments and see where i am at. I have been taking CLA through out the day as well I was told at one time that it may help in the fat burning process.
What are your thoughts about this or should i even be taking it?

[muslhed1971]

Originally Posted by LATINA33

Thank you muslhed i will definetly take your advice on the training routine. And the scale thank god it's not just me that thinks it sucks...haha. so i will take my measurments and see where i am at. I have been taking CLA through out the day as well I was told at one time that it may help in the fat burning process.
What are your thoughts about this or should i even be taking it?

PM sweettart29 for more diet/supplement/training advice. She has come a long way and I'm sure would be better off at answering female weight loss/training questions than myself.
Good luck on your journey!

[borrachopower]

Originally Posted by muslhed1971

I don't have a whole lot to offer but will say this. Throw the scale out the window and use the mirror and a tape measure. Add back work somewhere in the routine. Maybe do a monday/tuesday thursday/friday routine and keep the cardio 5x during the workweek so you can have weekends off. Just making changes in your physical lifestyle will help you more than you know. Don't try to do too much change at once as it can get overpowering. Drink about a gallon of water a day and see what happens.
As far as the pick me up I like coffee but if you need more you can use ephedrine with it. You'll be getting those kids to school in no time!

many people who want to drop weight dont do enough cardio. muslhead is right..do the cardi. i lost close to 100lbs myself a few years back. i would do 7 days/wk. swolecat always recommeded L-carnitine and ECA stack in the AM before cardio. also, he always suggested medium intensity cardio for about 35mins/day i believe. think about it, that is nothing, that is about 5 or 6 songs on the radio and everyone has that amount of time.

another thing, it isnt something you will do forever. once you reach your goal, you can really just cut down to 3-4 days of cardio/wk as long as you watch your diet. good luck!

[desert]

Originally Posted by LATINA33

Thank you for your response.
First i am 5'5 180lbs i would like to drop some weight and build some muscle.
With in the past month i have started working out at the gym, i started working on legs then arms and chest.
Mondays- cardio and legs
Tuesdays- arms and chest (cardio)
I have been keeping this up on a daily basis with brakes on the weekends. I have allready started to notice a change, and muscle starting to build on my legs and slightly on my arms. I have also cleaned up my eatting habits, sweets being my biggest down fall i have been able to pass them up and no longer crave them. But what i am needing now is a good diet plan in order to continue dropping weight and building the muscle that i want. Also i would like to know which is the most accurate way to measure my bf since i get on the scale and don't notice a diffrence but can tell that changes are happening just bye looking at my body. Sorry if i am rambeling but i am fearly new to all this.
The last thing is that i would like to boost my energy levels i tend to be very slugish in the mornings and was wondering if there is a good supplement preferably in liquid form that i can take early in the morning when i wake up to get me going.

I helped my fiance' lose 33 lbs (she did all the work) by adjusting her diet; got rid of white potatoes and replaced them with sweet, white rice/replaced with brown, regular pasta, replaced it with low carb pasta, got rid of sugar too. Got her eating 5-6 meals a day, 2 being protein shakes. Now we're trying to get rid of the pregnancy "pooch". She does cardio and weights 3 times a week. if you would, post a sample of your daily diet and we may be able to assist.

[robbie]

Originally Posted by desert

I helped my fiance' lose 33 lbs (she did all the work) by adjusting her diet; got rid of white potatoes and replaced them with sweet, white rice/replaced with brown, regular pasta, replaced it with low carb pasta, got rid of sugar too. Got her eating 5-6 meals a day, 2 being protein shakes. Now we're trying to get rid of the pregnancy "pooch". She does cardio and weights 3 times a week. if you would, post a sample of your daily diet and we may be able to assist.

VERY GOOD POINT...
Before any drug use comes in to play, diet/training/cardio should always come first (especially diet).

[G-Head]

Originally Posted by robbie

VERY GOOD POINT...
Beofre any drug use comes in to play, diet/training/cardio should always come first (especially diet).

I second that....get the nutrition aspect of your program down first!!!

[EMO KILLER]

These are all very good ideas. Hopefully I can add to the mix by advising that you make this fun. Try getting into kickboxing or boxing aerobics. It's some of the best cardio available and it's fun to know you can kick a little butt. Most decent gyms will offer these classes. I recommend Muy Thai if you enjoy it and want to advance.
Good Luck