wow...new and confused

[chic]

hi all,
what a great site.
i need help and seem somwhat confused...

i am a 35yr F , 5ft 1 in and 105 lbs.
i am trying to gain about 6 lbs...muscle not fat. i already have about 2 in. of belly flab i would like to get rid of...

currently, i visit the gym 4-5x a week doing nautilus and cardio on opposite days to stay toned.

i realize that i cannot target certain areas, however, i'm looking for more muscle defintion all over...arms, legs, butt, abs...with the 6 lb of weight gain.

the trouble is i don't know how to get started....diet wise and exercise.

i really don't want to take additional supplements if i can avoid it. any help would be great!!

[yankeepapa]

Lift weights if you want to gain muscle. All your cardio is great, but you will stay lean. Lifting will build your muscle mass, and you'll still burn calories doing it. With your body type you will see results within a few weeks.

Eat! Your body needs protien. Keep eating! Once you start lifting, you may drop a pound or two, but eventually it will come back as muscle -- so long as you keep to it.

[narcsarge]

Welcome to the site.

Here is a good place to start as far as a routine:

Beginner Routine

You have some training experience but switch from machine to free weight if possible. It may seem like machines and weights are the same thing but trust me; they're not.

As far as diet, post up what would be a normal day and week of eating. This way we can look at what you are consuming and make suggestions. Understand something about women and their anatomy, women are genetically engineered to have extra fat depostits in their midsections. Nothing you can do about the genetics so you may never be able to get rid of the "belly bump". Very few women I have met have been able to achieve that sort of look. We have 2 ladies on here that have awesome abs! Jennyd and CubanChic might pop in to give you some great advice! These ladies are awesome and full of knowledge and support.

[CubanChick]

dump the machines and hit the db's and barbells. Don't be afraid to hit them. They will give you results like you wouldn't imagine and in a nice amount of time. Start with 3 exercises 10-12 reps per muscle. Hit them hard too and concentrate on your form. Make sure the weight is something you can manage so you can target those muscles and SQUEEZE! Once you get comfy with this then up the weight and add another exercise if you like.

I use the machines every once in a while but because the gym is overloaded and for lack of standing of around while my muscle loses its pump I hit something. If not my wo partner would have black and blues all over, lol.....

Post your diet... lets see what and how often you eat. If you get a chance take some pictures and post them. Also keep them to check on your progress.

Good luck chic

and the most important thing you said in post is that you know you can't target a specific area. Its a whole body and mind effort!

***also go to the female section. You can find alot of journals with exercises there. But keep it simple. Use the basics. I see alot of women in my gym using the dam ball to do some freaky exercises. They show no results AT all and they are an accident waiting to happen. I find that ball good for stretching and doing crunches, thats about it. IMO. and quite frankly I rather do my crunches on a bosu or leg lifts off a bench.

[narcsarge]

Originally Posted by CubanChick

dump the machines and hit the db's and barbells. Don't be afraid to hit them. They will give you results like you wouldn't imagine and in a nice amount of time. Start with 3 exercises 10-12 reps per muscle. Hit them hard too and concentrate on your form. Make sure the weight is something you can manage so you can target those muscles and SQUEEZE! Once you get comfy with this then up the weight and add another exercise if you like.

I use the machines every once in a while but because the gym is overloaded and for lack of standing of around while my muscle loses its pump I hit something. If not my wo partner would have black and blues all over, lol.....

Post your diet... lets see what and how often you eat. If you get a chance take some pictures and post them. Also keep them to check on your progress.
Good luck chic

and the most important thing you said in post is that you know you can't target a specific area. Its a whole body and mind effort!

***also go to the female section. You can find alot of journals with exercises there. But keep it simple. Use the basics. I see alot of women in my gym using the dam ball to do some freaky exercises. They show no results AT all and they are an accident waiting to happen. I find that ball good for stretching and doing crunches, thats about it. IMO. and quite frankly I rather do my crunches on a bosu or leg lifts off a bench.

As CC states, post up a pic! You will be glad that you did. Being able to look back at "where you started" to what you change into is exciting and a real motivation for others! I have pics posted only after I had reached certain goals and I kick myself for not having the "Before" shot.