View Full Version : Female Intimidated by Dumbbells Needs a Beginner Weight Loss Routine for the Gym
02-08-2012, 08:59 PM
I recently downloaded the JEFIT App to my Android. It appears to be a great app but not quite what I expected. I am still crawling while it seems this app was designed for those that are running like the wind. As a beginner, I need some guidance on building a routine. Baby steps. I don't want to bulk. I want to tone and lose weight (about 40 lbs). I'm a female that's intimidated by free weights and prefer using gym machines and equipment. I would like some sort of circuit training routine to get me started. Any advice or recommendations on routines to follow???
02-08-2012, 09:23 PM
Don't worry about bulking. As a female you'll only bulk if you work hard because that's what you want to happen - it won't happen by accident because your body doesn't produce anabolic hormones like testosterone in large amounts. Female bodybuilders have to really work hard on their diet and their exercise to achieve what they want (assuming they don't cheat and take steroids).
So feel free to workout in the gym without worrying that you'll end up looking like Urma Bunt...
By all means use gym machines when you are starting out. They will help you learn the movements that you will later employ on free weights if you decide to use them, and therefore avoid injuries.
Don't be intimidated by other people in the gym who know what they were doing - we were all beginners once and anybody who fails to be understanding about that is probably not worth knowing to begin with.
Also, don't be intimidated by free weights; everybody (especially - but not exclusively - males) tends to think they have to go straight for the heaviest weights they can lift, but to be honest it is far more important to begin with a weight you can work with comfortably.
As a beginner the most important thing to do is to learn the correct form - that is the position to hold the weights and the methods to move them safely and in a controlled manner while working the muscles optimally (yes, even if you just want to "tone" (physiologically speaking there is no such thing as "tone" as a seperate thing from growing muscles - it's the same thing! But again don't be worried that you'll bulk, that won't happen unless you make it happen - you'll just grow nice firm thighs and arms and a tight stomach but remain a thoroughly womanly shape!!!).
A gym instructor will be able to teach you correct form and, only once you have that, should you consider raising the weights to work harder. Feel free to find your own pace; you are in control of your workout, not the gym, not the other members. This is your time and your space and there is no need to be intimidated because you are the one in control.
I can't recommend a routine for you, I'm afraid, because I'm not sure how to design for your needs, but any gym worth joining will be able to help you with that, as will many of the fitness magazines and websites out there and there will be something suitable for you in the Jefit database if you can find it (JEFIT is working to make the database easier to search but this is still an ongoing process at the moment).
I hope you enjoy the new sport and I would like to take this opportunity to welcome you to the forums. We are still growing but we hope this will be a friendly and constructive place to go to learn about weight-training and exercise, to meet like-minded friends and to form a sense of community.
02-16-2012, 05:01 AM
bulking wont happen since your body cannot produce enough testosterone. you should focus on building muscle since it will be spread all over your body evenly so will be more toned and the more muscle you have you will burn more calories consistantly without doing anything. Just focus on 2 or 3 full body workouts a week with compound movements and light weight so you can learn form first before adding weight to it and like 2 cardio days for about 30 minutes. losing weight is about eating less calories then you burn so just figure out how many calories you burn and subtract 3500 a week since that is how much a pound of fat weighs. Dont worry when i first started it was literally at the gym looking at this app trying to do the exercises that i saw on the app but it just takes trial and error and determination
02-16-2012, 01:13 PM
You can use the machines if you like. Just know that free weights tend to work you harder since you control the path of movement.
Like everyone said above, don't worry about becoming the Incredible Hulk. For your weight loss, take a look at the MyFitnessPal app. It's great for tracking meals and setting calorie goals.
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