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Anyone want to advise?!

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wkdhoney
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Subject: Anyone want to advise?!
So I've been sent to Dubai for 6 months. I don't know anyone but my team of much older men so there isn't much to do in the evenings except work out. Which I've finally got into the habit of.

Problem is I don't know if I'm doing the right things. My diets not awesome, and I'm working on that. I'm eating too little, and getting most of my calories from the wrong things. It's left me feeling weak so for the last two days I've been going for the little and often approach. It's easier to eat that way (its so hot out here it puts you off food!!Honest!)

My fitness routinue is basically on the treadmill 1% incline, doing interval training
4 min warm up walk
2 min slow run
1 min walk
2 min fast run

I repeat that 3 times. Each week the fast run gets 30 sec-1 min longer. I then go on to walk up hill for 20 min on the max incline.

After that I go into weights. I have to admit I get intimdated sometimes as the men do act as if I'm invading there preening space. I keep going though I'm sure they will get used to me in the end!
I do lunges, using weights 20 on each leg alternativly.

Then I do arm curls on the machine rather then free weights.

12x10x10 Leaving 30 secs between each set so I can feel the diffference.

Leg presses
12x10x10

I then do about 30 sit ups using the medicine ball
20 press ups

Then I just stretch it all out.

So guys any advice on what else I can do? I've been taking diet and exercise tips from Jags blog but I don't always really understand what some of TLA's are. Doms? Macros? Eep.

Advice is always appreciated. Thanks in advance for helping me look better [http://community.handbag.com/ver1.0/content/scripts/tinymce/plugins/emotions/images/scales.gif]
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wkdhoney
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REPLY QUOTE Posted :
Subject: Anyone want to advise?!
So I've been sent to Dubai for 6 months. I don't know anyone but my team of much older men so there isn't much to do in the evenings except work out. Which I've finally got into the habit of.

Problem is I don't know if I'm doing the right things. My diets not awesome, and I'm working on that. I'm eating too little, and getting most of my calories from the wrong things. It's left me feeling weak so for the last two days I've been going for the little and often approach. It's easier to eat that way (its so hot out here it puts you off food!!Honest!)

My fitness routinue is basically on the treadmill 1% incline, doing interval training
4 min warm up walk
2 min slow run
1 min walk
2 min fast run

I repeat that 3 times. Each week the fast run gets 30 sec-1 min longer. I then go on to walk up hill for 20 min on the max incline.

After that I go into weights. I have to admit I get intimdated sometimes as the men do act as if I'm invading there preening space. I keep going though I'm sure they will get used to me in the end!
I do lunges, using weights 20 on each leg alternativly.

Then I do arm curls on the machine rather then free weights.

12x10x10 Leaving 30 secs between each set so I can feel the diffference.

Leg presses
12x10x10

I then do about 30 sit ups using the medicine ball
20 press ups

Then I just stretch it all out.

So guys any advice on what else I can do? I've been taking diet and exercise tips from Jags blog but I don't always really understand what some of TLA's are. Doms? Macros? Eep.

Advice is always appreciated. Thanks in advance for helping me look better
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JustaGirl78
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Subject: Anyone want to advise?!
Hey hun, thanks for reading the blog! I guess my first question is what are your goals? Just to stay fit? Are you looking for fat loss? Cardio fitness?

Whatever your goals, I'd advise doing cardio after weights. I also noticed you only work arms, legs and abs - is there any particular reason for that? You are neglecting 2 of your largest muscles groups - your back and your chest. Also, you can't really work your biceps without your triceps as you will create an imbalance.

Follow Mr N's beginner programme (it's in the exercise for losing weight sticky) and that will work the whole body.

Terms on my blog: DOMS = delayed onset muscle soreness - the aches and pains you get from lifting weights, which can come on up to 48 hours after exercising.

Macros = short for macronutrients, or more specifically, protein, carbs and fat. As your diet is not good, then I wouldn't worry too much about that right now
www.jagsfitnessblog.com
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wkdhoney
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Subject: Anyone want to advise?!
Thanks for the reply Jag! I've printed off the programme so will follow it in the gym tonight. Thanks for reply as well. If you don't get DOMS does that mean your not working hard enough? I don't really feel too sore the next day.

I'm doing it for two reasons. Wedding next year and because I gained quite a bit of weight after two knee injuries. I've been cleared by docs to work out now so I'm trying to regain fitness and previous weight.

Quick question I've noticed you use a lot of protein supplements I'm not really getting much oportunity to eat meat out here would that be good to add to my diet? Have already tried out your prawn & feta salad it was lovely
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JustaGirl78
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Subject: Anyone want to advise?!
Hey mate, DOMS is not the best indicator of how hard you are working though IMO you should always ache when you change your routine or when you significantly increase your weights. If you're manage 3x10 I'd think about increasing the weights and building back up from around 8 to 10 again.

I use whey protein to get my protein intake to the level I require but that is mostly a convenience thing. I wouldn't want to be snacking on grilled chicken breasts or cans of tuna - I'd get so sick of them lol, so I add half a scoop of whey to a bit of quark or to my Greek yoghurt. I also add it to pancakes and oats.

My advice regarding supplements is to always get your diet right first. You admitted that your diet isn't so good and you can't really supplement a poor diet. Try and increase protein from non-meat sources, such as eggs or egg whites, pulses and legumes, cottage cheese and natural/Greek yoghurt. Get into the habit of eating protein with every meal and snack and once you're in the habit of doing that, then it might be worth considering a supplement.
www.jagsfitnessblog.com
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miss_motoko
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Subject: Anyone want to advise?!
Not JAG, but my tuppence worth....

If you've just started training again, then no DOMS is OK for a while as you get back into it and get a routine and your form established, but once you start to push yourself, you should be feeling it the next day or two - that will plateau off until you change your workout again.

Protein supplements aren't necessary; some people find that they really help, I personally don't, but that's just my preference. It's best to try to get as much as your nutrients as you can from your diet and use the supplements as just that; a supplement to an already well-balanced diet. Meat's a good source of protein but don't forget fish, pulses, low-fat dairy and nuts and seeds as well.

g_k
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miss_motoko
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Subject: Anyone want to advise?!
Hah, great minds!
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wkdhoney
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Subject: Anyone want to advise?!
Bizzarrely enough I've actually started to ache today so I guess I must have been doing something right.

Thanks for both your replies. I forgot to mention the reason I hadn't done any back or chest exercises was purely because I didn't realise they were important I'll definately add them both in now, along with squats. Thanks for the tips

My diet is poor mainly because it's so hot and the job I'm doing out here. I don't get much time to cook, and when I do because it's hot I don't fancy eating as much. That's why I've reverted to little and often rather then big main meals. I think I'm getting in about 1500 calories now but not much of that is protein. More things like oats, fruit and veg. I've given up drinking as well now. (8 pound for a glass of wine who can blame me haha)

I'm drinking about 5 litres of water/green tea a day as well. Can't seem to get enough after I've exercised!

Thank you both for your imput. I wish there was a thanks button still!
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