Ask MetaFilter questions tagged with workout and exercise

Help me find a good exercise book to listen to on my trip.

whoaali — Mon, 21 Dec 2009 22:00:54 -0800

My exercise routine is not yielding me results. I want a book (preferably one that I can download on audible) that will fill in the many gaps in my excercise/fitness knowledge. For about the past nine months I have been attempting to lose about 15 - 20 pounds and tone up. I'm a 27 year old female. BMI hovers around 25, but basically healthy weight.

I initially did a lot of power yoga (very intense classes which worked me harder than I've ever worked before). They left me starving and sore. After about 4 months of this I had lost no weight and could only see minimal results. I switched to going to the gym and doing primarily cardioand this has been more successful. My appetite is under control and I've lost about 7-9 pounds, but I feel as flabby as ever.

A month and a half ago I sprained my ankle really badly and couldn't exercise at all, however the weight loss continued at the same (possibly faster?) pace as when I was going to the gym. This leads me to believe my current exercise regime is doing nothing for me (I've been losing weight by counting calories) and I want to learn what I'm doing wrong and how I can have a more effective workout. Granted I am not naturally athletic at all, but I still think I could be getting some tangible results from all the hours of exercise I've put in.

I'll be driving about 15 hours over the next week and want to download a book or 2 that will help fill in my exercise knowledge. Here is a rough idea of what I'm hoping to learn.

- How to exercise efficiently.
- Cardio vs Weight Lifting
- Supplements, are they even worth it?
- Eating before and after exercise (and how does this mesh with a low calorie diet approx. 1500 calories a day)
- Is there any point in building muscle if it's covered in fat?
- Weight lifting - reps, weight etc

I'm particularly interested in books that have a practical approach and are aimed at beginners. I'm not looking to become a weight lifter or a world class athlete, I just want to jiggle less!

Help this chubby office rat (and his wife) get motivated and active

Anonymous — Thu, 17 Dec 2009 14:10:04 -0800

I'm more sedentary than I'd like to be, and I'm putting on weight. Please help me get motivated to work out, and help me encourage my wife to join me. More details inside. My wife and I work week-day jobs with fairly set schedules, getting up before 6am to prepare and head to work. She gets home between 4 and 5pm, I get home around 6pm. She's on her feet for much of her days, and has an hour commute there and back (2 hours total per day). I sit at a desk most of the day, yet still feel done with the world by the end of the day. We both get home, and we're pretty content to sit on the couch, but that's doing neither of us any good.

I'm over 6 feet tall, and my wife is about a foot shorter than I am. I used to be on the lean side, while my wife has always been a bit overweight. I love her as she is, but I'm a bit concerned for her long-term health, and I'd worry less if she were more fit. She's lost some weight from being on her feet most of the day, but I think that she won't lose much more that way.

I've had a desk job ever since I've been out of college, and I've done nothing to keep active on any sort of regular basis, so I'm putting on weight, and I don't like it. At first, it showed as just a little tummy pudge, and she comments that she likes me to have some meat on my bones, but my idea of "meat" is that it should be muscle, not fat.

I love walking, jogging and hiking, and she's fine with a bit of walking, but is concerned about trying to hike and looking fat, sweaty and gross (a concern she's told me, not something I'm implying). Jogging is unpleasant because she's busty, and no sports bras do enough to make jogging comfortable. We have access to a community pool, but I think my wife has some concern for being seen exercising in public.

We've had a gym membership, and we own a Wii Fit. We've talked about getting equipment for home, but we haven't used what we have already, and I'm just worried that anything else we get will go unused. We've gone on walks, but they're usually short, and I don't feel like I've gotten any exercise. My strides are naturally long, so I slow down and let my wife set the pace. Every now and again I'll go jogging by myself, but I feel like I'm excluding my wife, and I feel both judged and like I'm judgmental. (I'm probably over-thinking this, but I figured I'd share the bulk of my thoughts, seeing as I'm anon.)

I understand that if we ate less, we wouldn't gain weight, but I don't believe we're eating excessive amounts. My eating habits haven't changed since college, when I didn't actively seek out exercise, I just walked a few miles every day. My thought (perhaps misguided) is that if I start walking a few miles every day, I could get back to my old weight.

Additional thought-dumping, possibly just a useless tangent: my wife's parents are overweight, and her mother will comment on me being "the skinny one." I've gained 20 to 30 pounds since marriage (and I'm not saying because of marriage, I've gone from being a college kid to a working adult from then to now), but I feel awkward mentioning this, so I don't.

To wrap up: what can I do to get motivated to work out, and how can I help my wife feel comfortable joining me? How can I motivate her to push herself and maybe get a bit sweaty in the process? Thanks, hive-mind!

Left biceps hurts on weightlifting noob. Now what?

nomadicink — Fri, 11 Dec 2009 11:08:08 -0800

Recently started lifting weights a few months ago. Now arm hurts, wtf? In the bid to get in shape, got a trainer, worked with him, did a lot of crossfit stuff, some weightlifting lessons. Have since left "class" and am lifting on my own for about 6 months.

Over the past few weeks I've noticed a dull ache in my left upper arm, in my biceps I think. It's not a fierce or sharp pain, just a dull ache that feels worse if I lift. I tried shifting down to a lower weights, say going from 195 on a seated press to 130 and that helps a lot but the ache is still there.

What should I do? Should I totally stop lifting with my left arm? If so, can I still do weights with my right? Do I visit a doctor? Like I said it's not sharp pain at all, mostly unnoticed as I go through a normal day, so it seems odd to visit a doctor. Is there some time frame about long I should lay off?

Mostly, I'm really kinda freaking out over starting to develop nice definition and form and losing that. Is there anything I can do to prevent that, while attending to the pain/ache?

Muscles without reinventing myself

The Winsome Parker Lewis — Wed, 02 Dec 2009 09:50:21 -0800

What's the simplest way to build muscle without becoming an exercise person? Please read my whiny, pigheaded conditions inside. I've known plenty of exercise people. They spend as much time at the gym as at home (or they have a home gym). They're always counting calories and talking about protein shakes and supplements. When they "hang out" with people it invariably involves running, biking, working out, or playing sports. I'm sure these folks have very fulfilling lives and get a lot out of that sort of lifestyle/mindset. I, however, have no desire to be like them. I have other interests that I don't want to replace with always thinking about fitness and doing fitness-y things.

I also have no extra money that I'm willing to spend on fitness-y things like equipment or health food or gym memberships. I hate structured workout routines that involve counting and repeating sets of motions (i.e., "do 10 sets of 10 reps"). I can do something for a certain amount of time but I'd rather not have to keep track of how many X's are left to do before I stop.

How can a stubborn guy like me build some muscle mass? Not looking to bulk up here, just get some definition and maybe strengthen my immune system a bit. Primarily focusing on my arms and abs. I'm a skinny ectomorph who eats whatever he wants and never gains weight. I can do about 10 pushups. I can run full speed for maybe a minute before I'm completely out of breath and sick to my stomach. I don't smoke and rarely drink. Out of shape but mostly healthy. I used to take Aikido lessons and loved them to death but I can't afford to resume that now.

I suppose this sounds like I'm looking for an effective, effortless miracle workout. I realize that, like weight-loss milkshakes, there's no such thing, and I'm willing to work to see some improvement. What I'm really asking for is something I can do that doesn't feel like a workout or require thinking like an exercise person, or acting like one, or restructuring my whole life like one. Is this a pie-in-the-sky request?

Are kettlebells really a viable fitness regimen?

piedmont — Sat, 28 Nov 2009 13:47:21 -0800

Will a kettlebell regimen take me from 'skinny fat' to relatively in shape? I'm currently what's considered a healthy weight for my height, but there's hardly any muscle mass there. There was at one point, but two years of sitting on my duff at an office job have proved significantly less active than the construction and serving jobs I held prior to this. I've been running 12-15 miles a week, which has helped, though not much.
I'm not looking to get 'ripped' or anything, I just want to be able to do things like help friends move without embarrassing myself.

Looking at previous questions indicates that a kettlebell workout program might remedy this.
Would this be a somewhat quiet workout? I'm in an upstairs apartment, and work evenings, this is a must.
What weight should I start with? The websites I've found give conflicting info.
Where can I get setup on the cheap? Target wants $50 for a 20lb weight. This seems steep, though I could be wrong.

Help me recover from an intense workout!

corey flood — Sun, 20 Sep 2009 21:13:14 -0800

What do you eat/drink (in addition to water) after a workout to help you recover more quickly? I keep reading suggestions that chocolate milk is the perfect recovery beverage, but I'm lactose intolerant and the idea of drinking straight milk makes my blood run cold. Other dairy options, like yogurt, are fine. I'm open to non-dairy milks (soy, rice, etc.), but are they going to provide the same benefits?

What do you eat after a workout? I don't have any particular concerns about keeping calories or carbs low.

Oh, and extra points for portability--it's a 45 minute drive from my dance classes to my house. (Will a 45 minute waiting period make a difference?)

Curious Yoga Novice Seeks Guidance

EatTheWeak — Thu, 17 Sep 2009 12:55:21 -0800

Tips, advice, recommendations, insight, cautions, suggestions and matters unforeseen concerning the addition of yoga to my fitness regimen. I'm considering adding yoga to my weekly exercises. I know very little about the practice, but what I've come to understand about it makes it sound quite appealing indeed. From what I've heard, yoga can help one build strength, burn fat, build flexibility, ease joint pain, ease anxiety and stress and is, on the whole, a tremendous benefit to one's overall health.

However, what I don't know about yoga could fill a stadium. I've come to understand that yoga is practiced in several variations and sub-variations, some of these variations call for special equipment, that there are mats and appropriate clothing to consider, that there are a dizzying number of books, websites and videos available, and, well, it's all more than a little overwhelming. I was hoping the hivemind could help me find the ideal way to add yoga to my fitness regimen.

I am a thirty-year-old male at an average level of fitness. I do, however, struggle a bit with some stiffness and inflexibility in my hips and lower back. My current workout routine includes a lot of compound-movement weight training and resistance band exercises, favoring work on large muscle groups rather than bodybuilder-style muscle pinpointing. I ride my bike everywhere and, starting in October, plan to also add lap-swimming to my routine. The weights happen 3-4 times a week and the cycling is just about daily.

My overall fitness goals are the building of muscle, the burning of fat, increasing overall energy and the suppression of sedentary hazards such as depression and anxiety. My goals for adding yoga, aside from those just mentioned and, assuming I understand its potential benefits correctly, would be to drastically improve my flexibility and balance as well as control sundry aches and pains.

What I would like to know from you, AskMe, is how shall I set about as a yoga beginner? Is it best to dive right into a formal class, or to first learn some basics so I'm not the stiff, unbalanced buffoon tipping over in the back of the studio? Which yoga variant is best-suited to my goals? What clothing and equipment will I require? What books, websites and videos do you recommend? What qualities distinguish the best yoga instructors, groups and studios? Is yoga compatible with my current routine and exercise schedule - if not, what needs adjusting? And what do you wish you would have known when you first made yoga a part of your life?

Thank you very much for your help.

Push-ups worked, how now to maintain?

everichon — Mon, 24 Aug 2009 14:06:40 -0800

I've been doing regular push-up sets three days each week, and am pleased with the results. How do I maintain my current state of arm-shape, without getting still bulkier or losing any of it? Do I simply keep doing the number of reps/days that I have been doing to this point? Or is there an always-increasing threshold I need to aim for?

What's the best way to carry all my stuff outside when I work out?

melodykramer — Mon, 06 Jul 2009 07:33:38 -0800

What's the best way to carry keys, water, mp3 player, and wallet when you're working out outside? Do you have a favorite fanny pack (how...not chic) or have you come up with some alternative arrangement? Would you please share? I've decided to try to run around Philadelphia and start exercising outside. Except I keep my wallet and keys and phone and iPod in my pocket -- and carry my water -- and everything jangles about like a bell ringer at Christmas.

I was wondering if there's a brand of belt pack or backpack that works especially well with people doing things like running, skipping, and running stairs. The belt packs I encounter on the street are particularly hideous -- and I'm looking for practical, not aesthetic -- but I'm not even sure those belt packs stay put should their owners decide to race around a track.

So...how do you secure your stuff? Thank you.

Shorter and More Often or Longer and Less Often?

scrump — Tue, 16 Jun 2009 15:17:33 -0800

Personal training: three times a week for 30 minutes, or two times a week for an hour? I'm going to be engaging in 10 weeks of personal training at my gym. I basically have the budget to either go twice a week for an hour each time or three times a week for 30 minutes each time. I'll be working with a trainer who's ACSM-certified and has a bachelor's in exercise physiology.

My end goal is to inculcate the habit of working out/exercising, and achieve some or all of the following:

Weight loss
Being able to do 2 or more bodyweight pullups (I can do 0 now)
Being able to do squats with proper technique
Being able to do pushups with proper technique.

What are the pro/con arguments for 3x/week at 30 minutes versus 2x/week at 1 hour?

Help me build an exercise routine.

so_gracefully — Fri, 08 May 2009 00:22:29 -0800

General advice in the area of finding my exercise/fitness niche? Good, structured DVDs or programs to try? I am a female in my mid-twenties, and I have never been too "sporty" or all that excited about exercising in general. I want to become excited about it, but I have not yet been able to find something that I really like or something that feels like it's working well for me. I also have no idea how to structure it so that I'm doing something that is definitely worthwhile, so I guess that's my main question--what can I add in to create more structure so that it's effective and simple to stick with?

Goals:
- Improve heart health, lose a little bit of weight, feel more connected to my body, strengthen my muscles and make myself less vulnerable to aches/pains in my largely sedentary job.

Limitations:
- Can't afford a gym membership or even yoga classes right now
- Don't really have any equipment, or access to any

Things I already know/like:
- I am working on the nutrition part, and that is going well.
- I like to try to challenge myself a little bit throughout the day, like taking the stairs instead of elevators whenever possible, parking at the back of a parking lot to give myself more of a walk, etc.
- I have really loved yoga classes in the past, but the DVDs I currently own are very meditation-focused, and I want something more strength- and challenge-focused.
- I like walking and sometimes hiking; how can I incorporate them in a way that maximizes their benefits?
- I would love to be able to swim, but don't have access to a pool!
- I have been having fun playing Dance Dance Revolution. Dance-focused workout videos make me feel very defeated because I have some problems with coordination.
- I like to follow along with DVDs, and currently I have: some basic yoga videos, some basic pilates, cardio pilates (this is the one I enjoy the most). I am definitely looking for recommendations on good videos that are meant to increase overall strength and encourage weight loss, while being fairly simple and not complicated with a lot of intense dance moves!

My heart muscle is worrying me!

sio42 — Thu, 26 Feb 2009 14:25:24 -0800

ExerciseFilter: I've been doing the gym thing at least 3x per week for about 3 or 4 months now. Strength training and cardio mix. About 6 weeks ago, I started Trileptal as a mood stabilizer (I am not epilectic). I am on no other meds. It's the type of drug where you ramp up your dosage over a period of time. In the last two weeks, my low THR feels like my heart is pounding as if I'd just been in car accident. If I swim a length of a pool, I have to stop for about 30 sec to a min until my heart goes back to feeling normal. I've had to leave the gym the last several times I went because I just couldn't do the cardio machines at the same settings I had been using. My heart feels like it's just racing and pounding.

But when I take my pulse, It's just at the 60% range of my THR. I've noticed my morning pulse is a bit fast, but I've just started taking note of it at the advice of my SO so I could get a better metric.

In the mean time, I'm a little freaked out. I don't have a GP to go to right now (I'm on a waiting list to get a new patient appt!??!!). And I have a few more weeks till I see the psychiatrist again. This hadn't been happening long enough to warrant alarm the last time I saw him.

It's not like I get out of breath, but my heart beating like that scares the bejessus out of me! I have never had any health problems.

Oh right...30 yo, female, 5'6", 170.

Is it the meds? Is this some weird exercise thing? I've tried google searching and mefi but just come up with how to calculate and stuff about "my heart rate is too low". Please direct me if I have overlooked something. Meanwhile, I'll be walking very slowly on the treadmill at 0 incline.

A clean pair of clothes...really?

abdulf — Mon, 29 Dec 2008 13:50:46 -0800

Is gym-provided workout clothing safe to wear? I'm trying out a fancy gym close to work that provides work out clothes in addition to towels and other amenities.

It sounds like a great concept. I would rather not carry a change of clothes and then have to handle wet sweaty clothes until I get home. But what are the risks?

The clothes come from a common pool, like towels, so you don't keep your own. Someone else may have worn the shirt or shorts the previous time.

They also provide jock straps, but that's touching a little too close for comfort.

The clothes look and smell clean but I'm concerned about things like skin diseases spreading to me and possibly some sort of STD.

I mean, people buy and wear used clothes from thrift stores after washing them. Is a wash cycle with hot water and soap enough to eliminate most of the risk?

I have little understanding of how hardy virus, bacteria, fungus, skin flakes really are. Please enlighten me.

How can I find some great exercise DVDs?

mintchip — Fri, 19 Dec 2008 11:57:10 -0800

How can I find some great exercise DVDs? I'd like to get some exercise and yoga DVDs for use at home. My weight is fine; I just want to tone up a lot, especially my legs. I'm picky, though. I have a bad back so I can't do crunches or pilates-type moves. As a runner, my knees are too sensitive for a lot of squat moves. I can't be jumping around a lot because the noise will disturb my neighbors. Finally, I want a challenging pace and I want to feel THE BURN the next day.

There are a million DVDs out there, and it's hard to compare one to the next. Sometimes I will read reviews on Amazon, but it is still pretty hard to tell if a particular title will appeal to you. Sometimes the description is misleading, or you buy it and realize that the instructor is annoying or the pace is too slow.

First of all, I'm looking for recommendations for specific DVDs you'd recommend. Also, for tips for HOW to find the best workout DVDs. In other words, web sites that have great summaries of different titles?

Is this workout routine a bad idea?

mizrachi — Wed, 17 Dec 2008 17:59:57 -0800

A trainer at my gym recommended this workout and I'm not entirely sure it's safe or effective or the right one for me. I've itemized the routine below, but in short it involves both upper and lower body workout every day, Monday through Friday, three sets of 10 -12, with one muscle group off per day after what he considers the toughest exercise for that body part. The trainer says it's worth doing for 12 weeks and will help build strength and muscle endurance and that working the same muscles a for five days in a row isn't wrong to do as each exercise targets different parts of the muscle and I'm using fairly low weight.

Here's the workout. Does it make sense? Or is it a mistake? Or should I consider making some substitute exercises?

MONDAY:

Chest - Bench press
Triceps - Rope pull down
Biceps - None
Back - Close grip row
Shoulders - Front raise
Quads - None
Traps - Shoulder Shrug w/straight bar
Hams - None
Calves - Seated calf raise

TUESDAY:

Chest - None
Triceps - Dips
Biceps - Preacher curls
Back - Wide grip pull down
Shoulders - Lateral raise
Quads - Squats
Traps - None
Hams - None
Calves - Donkey calf raise

WEDNESDAY:

Chest - Incline db press
Triceps - Overhead extensions
Biceps - Alternating db curls
Back - None
Shoulders - Military press
Quads - Leg extension
Traps - None
Hams - Seated leg curls
Calves - Angled calf raise

THURSDAY:

Chest - Machine Fly
Triceps - Close grip bench press
Biceps - None
Back - Close grip pull ups
Shoulders - Rear delt machine
Quads - None
Traps - Upright rows
Hams - Straight leg dead lifts
Calves - Standing calf raise

FRIDAY:

Chest - Hammer strength bench press
Triceps - None
Biceps - Seated Incline hammer curl
Back - Wide grip row
Shoulders - None
Quads - Lunges
Traps -DB shoulder shrugs
Hams - Standing leg curl
Calves - None

I'm a 23-year-old male, 6'4", and 175 lbs. I'm too thin. What's the best way I can gain weight and muscle? I'd like to start working out in my own apartment.

decrescendo — Tue, 30 Sep 2008 11:35:41 -0800

I'm a 23-year-old male, 6'4", and 175 lbs. I'm too thin. What's the best way I can gain weight and muscle? I'd like to start working out in my own apartment. I have played sports all my life and played ice hockey in high school, so I'm not totally out of shape or nonathletic by any means. I just really want to turn over a new leaf by moving into my new apartment and making a new me by gaining some weight/muscle. I still feel like I'm a skinny little shit like I was in high school.

Any tips for gaining weight and/or muscle? Anyone know of any good exercises I can do in my apartment? I plan on starting the 100 Pushups plan but I want to do other exercises, as well.

I'd rather start working out in my apartment and then maybe move to a gym a few months down the road. I feel too skinny/weak to be in a gym, I suppose. I guess that doesn't help the situation.

I should probably also change my eating habits to gain some muscle/weight. Any tips for that, as well?

Thanks MeFi.

The Right to Bare Arms

troika — Wed, 24 Sep 2008 22:03:34 -0800

How can I best lose some excess upper arm flab? I'm a midtwentysomething girl, fit and happy with my body. Except for the upper arms - they're your classic 'bingo arms' and wearing sleeveless tops has me really self-conscious. What sort of exercises can I do to try and tone them? I don't currently belong to a gym but I'm on the edge of joining one, otherwise I run and bicycle for fitness.

Lose weight now! Ask me hOH MY GOD

Shepherd — Tue, 16 Sep 2008 06:18:14 -0800

How does heart rate correlate to calories burned, and can I lose weight by just being incredibly nervous? I understand that heart rate and calorie burning during exercise are related, but I'm a bit fuzzy on how this works when you get into various kinds of exercise and specifics. Running with a Polar watch, I can get my HR up into the 160s at a good jog, 170s with moderate effort, and 180s when I'm going full-bore or running uphill. On a rowing machine, however -- and I've used the ergometer a LOT over the years, mostly in winter, so this isn't a "never done it before" effect -- I get to the 150s at moderate effort, 160s when I push it, and full-out-crazy puts me at the mid-170s.

So the rowing machine feels like more of a workout -- I get winded faster when I go hard, I can't go hard for as long and I'm a lot more physically exhausted after. But by the HR numbers, running is a "harder" workout.

Is the higher HR necessarily the better workout from a straight calories-burned perspective?

And if I hired a bunch of creepy clowns to follow me around and jump out at inopportune moments, would I lose weight passively thanks to having my heart constantly going like a triphammer?

Workout Filter: Help me assess my weight lifting workout.

prior — Mon, 08 Sep 2008 20:22:28 -0800

I've been lifting weights for a long time, but recently decided to switch from the machines to mostly free weights and cable lifts. I've done a lot of reading on the subject, and have cobbled together the following routine that seems to be giving me some results, but I wanted opinions on what muscles I might be missing/which exercises might be superfluous. I'm a 26 y/o female, 150 pounds, looking to build muscle. I'm doing this workout four to five times a week, alternating arms and legs days. I do a fair amount of walking but am not really doing any cardio on top of this.

The arms workout is as follows:
(sets x reps x weight)
Machine: Tricep pulldown 3 x 10 x 50 lbs
Lat pulldown 3 x 10 x 70 lbs
Row 3 x 10 x 60 lbs

Dumbbell bench press 3 x 10 x 20 lb weights
Bicep curls 3 x 5 x 20 lbs
Overhead tricep curls (holding one dumbbell over my head) 3 x 10 x 20 lbs
Dumbbell row 3 x 10 x 20 lbs
Squats 3 x 10 x 20 lbs bar

And the legs workout:
Lunges 3 x 10 x 20 lb dumbbells
Machine: Back hyperextensions 3 x 10
Situps 3 x 20
Conventional deadlift 3 x 10 x 50 lbs
Machine: Dips 3 x 10 x 80 lbs
Squats 3 x 10 x 20 lbs bar

Any ideas on how to improve this? I am trying to pay attention to form and have found that any more weight degrades my form. Also important to note is that I go to the gym at a high-traffic time of day and am a bit intimidated by the huge muscle-bound men using some of the more “serious” machines. I also don't have a spotter.

I know about the wonderful stumptuous.com but would be very open to suggestions of other women-friendly weight lifting sites.

How much does my new muscle weigh?

Anonymous — Wed, 13 Aug 2008 10:28:12 -0800

How much does my new muscle weigh? How much does the muscle I've gained weight?

I've been losing inches, but not very many pounds.

For the past 3-4 months, I've ramped up my exercise. I work with a trainer once a week to lift weights and do compound exercises and primal movement exercises. I work out at the gym on my own once a week. I've been going to a boot camp class once a week, where I'm doing core, strength and cardio and coming home tired. I also do a lot of walking, often while pushing two kids in a stroller (approx 100 lbs of gear and kids). I walk 30-60 minutes most days. A call to a dietitian yesterday confirmed that, for my current activity level, I have a caloric deficit of at least 500 calories and more like 1000, since I'm breastfeeding.

Yet, in all this time, I've only lost 8 pounds. And I've had a hard time going beyond that. I took my measurements about 6 weeks ago and again just this past week. I've lost several inches in my bust, chest, stomach and a bit in my hips. (Most of my weight is around my stomach.)

From reading past questions, I'd estimate that I've been gaining muscle, which is denser than fat. But how much muscle would I have gained? The reason I want to know is that I am unsure as to whether I should tweak my caloric intake. (Note that I'm breastfeeding and don't want supply or nutrient issues.) Many of the credible sites I've read said that people aiming to get fit overestimate muscle gain and use it as an excuse for not working out or cutting calories enough.

So, for someone who was mostly sedentary the past three years, following a car accident and difficult pregnancies, how much muscle could I realistically have gained? 2 lbs? 10 lbs? Any idea?

Thanks!

What exactly is displayed on Curves (for Women) Smart equipment?

Savannah — Mon, 21 Jul 2008 14:45:24 -0800

This is in regard to Curves Smart equipment, which is now available at some Curves for Women fitness facilities. Does anyone know what exactly the display depicts? Although I've seen pictures of it, which shows "Cardio", "Energy", "Range", and "Reps", I'd like to know what each one is indicating. Also, prior to the installation of the Smart upgrade, the hydraulic resistance was non-adjustable. The only way to get more resistance was to speed up. It appears that the hydraulics are still configured the same. If so, then is it safe to assume that the only way to increase intensity/resistance is to do more reps in the same 30-second time frame? Any help would be greatly appreciated.

I need to pick a hairstyle and run with it.

Metroid Baby — Wed, 09 Jul 2008 08:47:38 -0800

If keeping sweat and hair out of my face while running is my only consideration, would it be better to cut my hair short, or to let it grow out and wear it in a ponytail? I currently have an overgrown chin-length bob, and I’m due for a haircut. I haven’t decided what to do yet. I like my current style, and I’ve liked having my hair longer, so getting a similar cut I can grow out is definitely an option for me. On the other hand, I’ve never had my hair shorter than ear-length, and I really want to try a pixie cut.

One of the deciding factors for me is how easy it will be to go running with my new haircut. I work out five days a week, and three to four of those workouts involve running. I haaaaate getting sweaty hair in my face when I run. At my current length, I can sort of hold my hair back with a half-ponytail and a stretchy headband, but it’s not a perfect solution and the headband often slips. When my hair was longer, I would just pull it all back into a ponytail and it’d be no problem. I'd need to let my hair grow for at least a few months before that becomes an option, though.

The pixie cut is compelling because my hair would simply be too short to flop in my face. However, judging from the amount of sweat that gets in my hair now, I worry that, without much hair to absorb it, that sweat would just pour down my face instead. That doesn’t sound like much fun either. Or does it evaporate? And I realize that, if/when I grow it out, I’ll have to go through the floppy bangs and headband phase again.

Which is more comfortable for sweaty workouts: short hair or long hair in a ponytail? It seems like a silly question, but I only have experience from one side and honestly don’t know the answer. I don’t care how my hair looks when I work out, just that it’s out of my face. (I do care how my hair looks when I’m not working out, of course, but that’s not relevant to the question.)

Additionally, if there’s some magical running hat or headband out there that can stay put, keep my hair out of my face, and keep me relatively cool and dry, I’d love to hear about it. I’ve looked at various hats online, but I’m not convinced.

Thanks as always!

Developing my own fitness routines?

rikhei — Mon, 23 Jun 2008 19:03:35 -0800

I'm interested in developing my own workouts. I know what to do, but how do I string it all together? I like to think I have the puzzle pieces; I just lack the knowledge of how to put the puzzle together.

A little background: I've a membership with my local Y. As a work-related perk, when I joined, I got 6 free sessions with a personal trainer. We've met 5 times, and our last time will be this week. I've enjoyed meeting with him; he's taught me a lot of different moves. I definitely would feel comfortable meeting with him occasionally in the future, or asking him questions as I have them, but I can't really afford to continue meeting with him on a regular basis.

He's typed up our workouts, and so I have a good idea of what we've done. Mostly, we've worked with a stability ball, a resistance band, and free weights. We've also worked with a few of the machines.

I've got my own stability ball, resistance band, and free weights, and of course, access to all those at the Y. I also belong to SparkPeople, which I think has an excellent library of exercises. If I'm ever at a loss, I'm sure I can come back here, too - I saw a lot of great suggestions while reading over other people's related questions.

What I'm looking for, I think, is a set of guiding principles. So far, the most useful thing I have seen is on Stumptuous - specifically the section on this page that discusses building routines. I'd like more information in that vein.

I am looking for general resources - books or websites would be welcome - but I also think that finding answers to the following questions would go a ways toward helping me figure this out:

(1) How do I determine how many minutes of cardio I need to do? Generally, when I'm at the gym on my own, I only do cardio. I do about 25 minutes on the treadmill and 10 minutes on something else (either the arc trainer or a stair stepper or something). I know I need to do more, and work myself up to about an hour. Should I ever do more than that? (Not sure that I will ever have the patience to - I don't like the gym, really - but let's consider it anyway.) How many minutes should I do on days I strength train? Am I trying to quantify this more than I need to? (Note of possible relevance: I'm morbidly obese, so I'm guessing, in general, that the more cardio I do - within reason - the better my health will be.)

(2) How do I determine how many sets I need to do? Or should the number of sets remain consistent - should it be the resistance or weight I change up instead?

(3) And the question that has been bugging me - can I spot train? I keep hearing that you can't spot train, but it's also been framed in a confusing way. Two examples: you can't get rid of upper arm flab just by doing tricep curls; you can't get a six-pack just by doing crunches. It seems to me that what they're saying, really, is that you can't expect to lose fat if you're just doing strength training - you need to do cardio, too. Am I right? If so, well, DUH. But you could still get yourself some pretty nice abs even if they are hidden under a nice layer of fat, right?

(4) Part of the reason I ask the previous question is because my next question is: how do you identify weaker muscles? I'm aware that I need to strengthen the muscles in my lower back. Unfortunately, I am aware of this because I injured it last November and had to go to physical therapy and focus on just that. I'd like to avoid injury, and if I can do so by pinpointing weaker muscle areas, that would be good.

Is there anything that I can ask differently, or that I should ask of my trainer when I see him that last time on Wednesday?

Thanks in advance for your answers!

A headcase needs a gym

Anonymous — Tue, 10 Jun 2008 18:46:12 -0800

I am an overweight 21 year old woman. I want to join a gym but have a lot of reservations. This question is a lot longer than it probably ought to be. I am 21 years old, and pretty overweight. I have embarked on the long journey of changing my eating habits, which are currently abysmal. My weight has always fluctuated as much as 75 lbs up and down, due to periods of starvation and bingeing as a teenager. I have some sort of pride problem that really made it impossible for me to share with anyone that I was (and am) unhappy with myself.

I've been pretty fat for the past three years. I have never joined a gym, exercised regularly, or even lost weight in a healthy way once in my life. Ignoring cravings (and not eating at all) has been very easy for me, leading to incredibly fast weight loss, but that is impossible to maintain, and terrible on your health at that. My last period of starvation was 4-5 years ago. I went to college after that, maintained a normal weight for about a year and a half or so, then started to expand. I should add that I did not maintain that weight through any effort of my own; beyond not eating whatsoever, I have never made any efforts to lose weight, because some part of me that has easily-hurt pride couldn't admit I thought there was something wrong with myself.

I share this backstory to give you an idea of my state of mind. Changing my diet has been easy, and in fact, kind of fun. I get a perverse satisfaction in denying myself when I get cravings, and feel proud of myself when I eat healthy amounts at normal times -- something I've never done before.

I want to add exercise to my life, and I want to do it at a gym. I am almost embarrassed of this desire. No, I'm full-blown embarrassed of it. I feel extremely anxious when I think of going to a gym and being so overweight compared to everyone else there working out. I have never been in a gym outside of high school, so I don't know anything -- I don't even know what's appropriate to wear to a gym. I feel most at ease when I consider joining Curves, because I know all of the customers are women, and the majority of those women are as sedentary as I am, and less likely to judge me. However, I have read that their workouts and machines are not really all they are cracked up to be.

What other gyms can you guys recommend that have an accepting, non-judgmental atmosphere? I am in the Tidewater area of Virginia, south of the tunnels. Obviously, this is the most important thing. I'm absolutely terrified of the idea of going to work out (something I've always been too ashamed to do) and being made fun of or judged.

Also, at the gym, can I basically do what I want, or do you have to do those group workout things? Do you recommend the group workouts?

What are the benefits of a personal trainer? Would it be worth it to me to get one? How much do they run? I'm sure this varies wildly, but some sort of a clue would be helpful.

I've read about gyms being high pressure sales situations -- they try to get you to sign up for long contracts, or are vague about the prices, or offer more services than you really need, those kinds of things. Is this true or just a stereotype?

Finally, and in all seriousness, what DOES one wear to the gym? I know lycra can't still be in. (CAN IT?)

Bikemata workout work-around

EatTheWeak — Fri, 06 Jun 2008 16:08:26 -0800

Does anyone know any good upper-body exercises that don't require the use of my hands? So here's the situation: I took a bad spill off my bike last night that left my palms pretty shredded. I'm thinking it'll be a week at the least before they heal enough to make my hands useful again. Obviously, I can still type and function well enough, but heavier tasks are mighty painful at the moment.

Thing is, I've made strenuous upper body workouts a part of my regular schedule, and now I find myself unable to do most of my routine. With my palms out of commission, the dumbells/resistance band/push-ups & pull-ups stuff I do all hurts too much to keep doing for now. But I go pretty batshit if I don't get my workouts, and I don't want to lose any of my progress while I'm waiting for my hand skin to return.

So what I'm wondering what I ought to replace my usual routine with in the meantime. How can I work my arms, chest and upper body in general without having to grip or press my hands against anything? Is such a thing even possible? I've never heard of hands-free strength training, but then, I'm certainly no expert. Any and all advice shall be appreciated; specific exercises and routines shall be most celebrated.

Thank you!