Today I joined Gold's Gym for the express purpose of doing weight bearing exercise. Background, I lost 50 lbs. Mostly I have been eating less and walking or doing the recumbent bike. But I have been looking flabby and my blood tests have led me to believe that I have lost some muscle mass. My blood sugar keeps creeping up, and I never have sugar and am pretty careful about carbs.

So I want to (1) tone my body in all those problem areas (upper thighs; arms; and belly pouch) and; (2) build mass in the larger areas so that my metabolism will get a boost and I might see lower blood sugar.

I went today and I feel certain I have a lot of work to do. I am very weak on some of the machines I was a lot more strong on when I was 214.

I have an appointment with a personal trainer for one session next week, thoughts on what I should say to him? Thanks.

Congratulations! You made a really smart decision, that's ultra cool!

Glad to hear you have an appointment with a trainer. Those folks are wonderful at showing you just about everything you'll be using in the gym. Let him know what your short & long term goals are & if you have any health concerns (like bad back, weak ankles, etc)

Best of luck to you & let us know how it's going!
Marylynn

Congratulations on joining the gym Anyone who does lift weights while dieting loses muscle mass- even with lifting, if you lose, you generally lose some muscle mass. You certainly aren't alone. Great decision to start!

Tell your trainer what you just told us- that you've recently lost weight and now want to work on your body. Give him/her information on how much time you'll have to do a workout, how often you truthfully expect to workout, and how you eat. There is no sense having a trainer show you how to do a full body circuit workout on machines if you plan to do an upper body lower body split with free weights.

If you are a complete newcomer to weight training, one session is generally not enough. It's a great place to start, but there's a lot of information for the trainer to get about you and then come up with a plan and teach you in one hour!

Mel

Ohh good to know Mel. I had always suspected that but it all seemed confirmed by blood tests which kept showing my sugar levels rising.

I am someone who has been to this gym before and I think i am pretty knowledgeable about weight lifting. I only get one session so I will have to make due.

Although I have a follow up question. I did a small work out yesterday, nothing massive, but just got used to the machines. I am a bit sore this morning. Unfortunately, it seems I gained 4 LBS yesterday. HUH? Could this be from the gym? I know that building muscle can cause water retention.

Sore muscles definitely retain water! I gained three pounds after Leg Day last week. Don't worry, it certainly isn't fat.

I know the weight machines seem tempting, but I've become a HUGE fan of free weights. From the Podcasters I listen to weekly (trainers and trainers-to-be among them), they feel that free weights are better for your muscle development overall, as machines restrict your range of motion. Learning proper squat form, deadlift form, and form for doing work with dumbbells/kettlebells I think would also be really beneficial. I'm not sure if you'll have much time after the trainer shows you around the machine circuit, but try to see if he/she can show you those other things, too!

Well I was a bit disappointed with the trainer. I guess for free you don't get much. I feel like my routine is widely scattered and kind of useless. After getting done I let my brother see it, a long time weight lifter, and he thought it was crud. He says that I should have exercises that work more than one muscle group, while all the personal trainer gave me where highly isolated moves. Mostly machines. He seemed obsessed with my legs? I would say 80% of my routine is all leg work and I really don't think I need it there, as that is the strongest part of my body.

But at least I feel more at home now around the gym. I guess anything you want to do right you have to do yourself. That is how I lost weight. I don't know why it would be that different on this new challenge.

Ann, I had the same experience with the free training session at my gym. She wanted me to spend all day doing tricep curls. I got lots of help here putting a workout together, and I found a couple of really helpful books, also. I recommend, "The New Rules of Lifting" (which is geared towards men and has lots of stuff about bulking up and gettin' all manly--disregard that stuff. You won't turn into Schwarzenegger over night), and the "Body Sculpting Bible for Women" which has less theory and more descriptions of different exercises.

I'm with your brother: exercises that work many muscles at once are much better! (It means less time in the gym, too. )

Ann,
I was just reading some other posts and go to the forum "More, need help...
someone post many websites for training...

here is the listing: I've only looked at train with me and it's great.

10-18-2007 01:48 PM
Depalma http://www.exrx.net/Lists/Directory.html

http://www.precisionnutrition.com/members/exercise.php

http://www.trainwithmeonline.com/

http://goholycross.cstv.com/strencon...strations.html

http://www.uwlax.edu/strengthcenter/...ideo_index.htm


http://www.webs.uidaho.edu/strength/...h_training.htm

http://www.aceathlete.com/hatch/video.htm


http://www.myfit.ca/exercisedatabase/exercise.asp

http://www.crossfit.com/cf-info/excercise.html

Ha! my brother sent me off with his Arnold Schwarzeneggger encyclopedia of modern body building. It has a ton of good info in between Arnie posing. He said the exact same thing *you won't turn into Schwarzenegger". That is like his bible.

But thanks all for the links. I am *in pain* this morning. Guess I will keep the lunges because I apparently needed those.

Congratulations Ann on joining the gym and adding in lifting. I joined the local LA Fitness back in May and bought 1year with a trainer 2 times a week. Pricey yes, but I know NOTHING about lifting. This thread has some great info in it. My trainers have me using a mixture of machines and free weights. I know that I lost a ton of muscle mass (I've lost 90lbs so far..20 more to go), and that I needed the machines to strenghen up so I don't hurt myself with the free weights. I split my time with two trainers whose brains I pick at every week with questions. And I must say...these two guys are the greatest!! They push and push..but not too much I'm achy and sore and it feels GOOOOD!!!!

Can anyone recommend a book on weight training. My goal is not getting those last 20lbs off, it's changing my body composition that I'm after I want that tight, toned athletic body. I currently lift 4days/week and cardio and abs 5days/week.

Thanks
Jenn