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Everything posted by malumovis

  1. Hi again. Thank you for the advice and comments - it's heartening to know that there's support here. After a bit of a blip period where I missed the gym for a week, I started up again last night, this time following a plan (more about that in a bit). In PT sessions so far we've covered legs, shoulders/back, arms/chest, core/abdominals. Each session was worked to failure (almost to the point of passing out) and I was in some level of discomfort for 3-7 days afterwards (the worst being the core). Whilst it was good to be shown around the gym, using some machines, learning what burpees/box squats/mountain climbers were, I think I was actually pushing myself too hard with the trainer, so I've decided to take a different route. Last night I started on the Jamie Eason Livefit Trainer (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html), and managed to do: Wide Arm Pushups (3 set, 12 reps each) - from knees only, and I could barely manage 6 six inches of movement from starting position, but it's a start! Flat Bench Dumbbell Flies (3 sets, 12 reps each) - meant to be on cables, but the machine was busy, so used 2kg dumbbells (I could't find the 1kg at the point). Close Arm Pushups (3 sets, 12, 9, 8 reps respectively) - these were very difficult for me. Again, from the knees, but I could barely move. Perhaps next time I should start against the wall for all pushups until I build up strength. Standing Dumbbell Triceps Extension (3 sets, 12 reps each - Started off with the 2kg dumbbells again, but they were too heavy, so I eventually located 1kg dumbbells which I managed to complete the exercise with. Triceps Pushdown (3 sets, 12 reps each) - 10kg weight, as the 5kg was incredibly light. I feel more secure using machines as opposed to free weights at this stage, as injury/bad form seems less likely. (1 minute rest between each set, and each exercise.) I used the Bodyspace app (from the bodybuilding.com site) for this, which helps me immensely. I like being able to check the instructions and videos before carrying out each exercise, plus the prompts to take a photo and log motivation/energy levels (increasing my physical/mental awareness is good). Unfortunately, I somehow seem to have missed an exercise (the dumbbell chest press), but I'll not beat myself up about it. The best thing is, I felt a sense of achievement having completed yesterday, and also I'm not crippled today so am looking forward to going back the gym for day 2 shortly. This plan has 4 days gym, then 3 rest days at the end of the week, which suits me well as the gym is much busier during the weekend, and I need something to occupy my weekdays to stop me sitting on the sofa and staring into space. I'm taking your advice and not dwelling on the macros too much at this stage - my focus is just getting to the gym and having enough food to keep my energy up. My diet is pretty good anyway - very little processed food (just ketchups and veggie burgers really - I make pretty much everything from scratch), but I think I could do with upping the protein. I'm looking into getting a protein powder to take after workout, especially during this early phase of training, and also trying to eat small meals more often, rather than waiting until I get really hungry and eating big meals (which is what I currently do). Onwards and upwards.
  2. Hi there. I can't offer any advice I'm afraid, as I'm in the same boat! Just thought I'd say 'hi' as it's pretty quiet in this part of the forum ... Good luck to us both!
  3. Hi there. First post here, and seeing as I can't get into the 'Introduce Yourself' area because the tumbleweed there is blocking the way, I thought I'd just jump straight in here. My story - I'm in the UK, I've just turned 40, I'm female, c.64kg, 5ft 5in tall and have been vegan for around 7 years or so (and pescetarian/vegetarian since the age of 12). I'm a professional musician, and tutor, although I'm currently off the teaching side of work (and under treatment and medication) with severe depression and stress (don't get me started on the state of education in the UK). So, as part of my recover, and to build the best 'me' that there has ever been, I've joined a gym. I have enlisted the help of a personal trainer, but my current financial situation means that I can't continue this long-term. So, perhaps I could get some help here? I'll post a photo later on, but essentially I'm looking to get rid of the layer of flab, and build lean muscle. During the small amount of time I've spent at the gym so far, I've realised that whilst it doesn't make me 'happy' (that's a long journey for me I think at the moment), it does give me focus, probably because it takes my mind off the 'nothing'. I can work out every day if needs be, I just need some sort of structure. Something which will get the best results in the shortest time (and is also healthy). With the PT, all I've done so far is basic stuff - lunges, squats (with and without weights), leg presses, some sort of shoulder press (I did say I was a total newbie ...), burpees. Really just the basics. I've looked for some training info online, and the found this site, which advocates a method from 'Body By Science' (HIIT, but just once a week eventually it seems). I would like to work out every day though. http://veganfitness.com/category/workouts/ Regarding my diet, I've been doing the 7-day meal plan from that site too (http://veganfitness.com/free-7-day-vegan-meal-plan-ebook-inc-21-recipes-shopping-list/) which seems like way too much food. I have no clue about what macros I need, but I have downloaded MyFitnessPal to try and help me with this. I also have the Fitocracy app, as I literally have not used a gym before so don't know which machines do what. My current 'training' plan so far as involved treadmill/cross trainer for 20 minutes, using the 'weight loss' programs with my Polar HRM (it seems to just stay at level 1, and warns me if my heart rate is too low/high and tells me to work harder/less if necessary), random squats/lunges, a few laborious lengths of the swimming pool (it's only 25m). I clearly need help. Fingers crossed, this will be the start of an amazing progress for me. Hope to hear from someone soon!
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