Hi all -

So I joined traineo almost a year ago and due to personal circumstances (life always seems to get in the way of our fitness plans doesn't it?) I've fallen off the wagon several times. But now I am back and committed to losing the extra padding and gaining some serious muscle.

I've been easing into much better eating habits (taking out white flour/rice, eating whole grains fruits veggies and lean meats, cutting out the sweets and processed junk). Now I am trying to bring the exercise into the picture. I've been doing capoeira once a week for a couple of weeks now (love love love it) and today I finally got myself to the gym. I did the full-body circuit with machines and then did an hour of cardio on the elliptical machine.

So, here's the problem. I'm only 4'11 so the circuit machines are really hard for me to use because of my height and I think I wrenched my back doing the hamstring machine. I also feel like the elliptical machine exacerbated it a bit (I love the elliptical machine and have been using it because of my knee problems).

Anyhoodle, I think this is basically a case of getting overzealous about working out again so if I could call upon the amazing advice of the traineo community for advice on getting back in the saddle and losing about 5 - 10 lbs of fat and gaining about 10 - 15 lbs of muscle! Thanks all!

hi lucky and welcome to traineo!! congrats on making a commitment to make some changes. so, what machines do you like to do for cardio? do you like to walk, bike? find something you like to do aerobically and stick with that. can you find more capoiera classes or other classes that you like? if you want to add muscle you need to incorporate weight training-all of the seats on the machines are adjustable for peoples heights whether you are taller or shorter so you can have someone show you how to adjust for height. if you injured your hamstring, i would wait for it to recover before doing any exercise in general. if the machines are too hard for you to use then you could use dumbells and workout your arms with them and do squats and lunges (once your legs get better) for your legs. you should have someone show you how to do the proper form for these (and all exercises) but especially squats and lunges so you dont get injured. there are usually floor trainers who can show you or help you. good luck!

Lucky,

Injuries, sickness and quirks of schedule and life's vicissitudes do sometimes get in the way.

No matter what keep the goal in sight, and keep on coming back if you like. No one here is gonna hold it against you.

Like the New me says, a few sessions with a trainer at the gym, can really help you avoid some unnecessary injuries.

Having a diverse range of activities and excercises, helps keep me going, when injury strikes one area.

Thanks New Me and Phil! Great advice, indeed. I really do like the elliptical machine and my gym has a new treadmill that is supposed to be much lower impact so it helps prevent shock absorbing into the knees -- I think I'll try that tomorrow. In college, I fell in love with weight training and I just love to feel strong and powerful so I know that if I stick with it, I'll see some results in a few months. I just have to keep reminding myself that the extra fat layers have to come off first before you can see the muscles underneath. Here's a question: how much cardio would you recommend to get that extra fat off so that the muscles eventually can be seen? I also know that I should lift before doing cardio so I'm already pulling my glycogen stores before I even get on the cardio machines.

In the meantime, I've decided that knowledge is power and have surrounded myself with workout mags and books that illustrate different exercises and of course, great advice from my traineo buds! Thanks for your advice and support!

as long as you are healthy, i would do cardio 3xs a week minimum for 30 min.

Here's another question: how much cardio is too much cardio?

That's totally subjective to the person doing the cardio. What's too much for one might be a fart 'n a giggle to another.

lucky-google the word overtraining-hopefully this hasnt happened and/or wont happened to you but youll know the symptoms of doing too much.

That's the way to go Lucky.

More knowledge is power in this case.

A lot of us find that weight (or preferably fat) loss can encompass a significant lifestyle change involving - eventually - many little details:

Food choices -- real food versus processed
Not eating (or drinking) too much, late in the evening or too close to bed time
substituting whole grains for high glycemic index things like white burger rolls, whole wheat pasta sometimes instead of regular.
Brown rice sometimes (I dig Lundbergs long grain brown)
instead of white rice
Spreading out eating over the day, (a good breakfast, but don;t leave a gap of 6 hours before lunch)
Avoiding fast food and soda
Avoiding foods with high sugar or fat content
Drinking more water and healthier beverages
Resistance/ weight training
Proper nutrition at the right time after strenuous training
Cardio -- as much or as little as is right for you
Less intense but equally valuable exercise like walking the dog
Give yourself a break once in a while...
Portion control/limit second helpings
Not eating (or drinking) too much late in the evening

It can take a while for our bodies to adapt to the change of taste, less sugar, may take months, but eventually some of those "healthy" foods start to taste better than the things you replace.

Try things when you are ready, too much in one go, doesn't work. Gradual is good. Especially with running and weight training; going too hard too soon is a recipe for injury.

As for the amount of cardio that is good for you, like others have said here, it's highly personal, depends on your age, general health, what you are used to doing, your history, and what kinds of exercise your body and its joints and systems will tolerate.

Go light and easy to start. It's easier to add exercise intensity or duration incrementally, than it is to get over a lower back pain or plantar fasciitis. (Caution is huge here, especially if you are carrying extra padding.)

One way to take the guesswork out of the cardio thing, is to take advantage of two or three sessions with the best (smartest) personal trainer you can find at the gym to help you find a routine that's right for you.

Wow, thanks Phil. Great advice on how to make lifestyle modifications. I have replaced my vicious white pasta w/ butter and parmesan cheese cravings with lundberg sweet brown rice and hot sauce. I'm doing a lot of brown rice and baked chicken breasts for lunches/dinners and I'm going to start integrating whey protein shakes into my daily meal schedule.

One of my biggest issues, however, is late night snacking. I've definitely switched out sweets and salty carbs late at night for fruits, lowfat cottage cheese or brown rice. What can you all recommend to stave off late night snack cravings? Thanks!

I'm a late night eater, I can't seem to stop it, only seem to be able to limit it.

I try to not buy anything that is easily prepared. Of course that won't likely work for married /with children types. I think some things could be limited easily though. Cereal was my major late night vice, but I stopped buying milk, which curbed that habit. Get my calcium from other sources. I also stopped buying peanut butter and jelly which are easily made at night into delicious sandwiches.

Of course, I held a party for my neighbor and his kids this weekend. I downed a pizza to destroy my work for the week. Plus, I knew that pizza was in the fridge and so I somehow found it at 3am to enjoy. Had to throw it out the next day, otherwise I'd devour more! Bwahahaha!

I have no willpower, so I just limit temptation if at all possible. Eventually some foods are less appealing, but pizza I can't quite shake yet.