Here goes.. !

Hello there,
 
I'm new to the forums but would just like to say how excited and inspired I am having read some of these posts, some of you ladies really are a fantastic source of motivation!
 
I'm really hoping that I can find some wisdom and knowledge on how to take my training to the next level and would be so greatful if you would share your wisdom with me on this topic
 
Just for a brief insight, I used to be a very overweight individual (approx. 16stone+) and it made me incredibly unhappy, not to mention I had concerns for my future health. I decided enough was enough and after changing my diet and finding a new love for exercise, I managed to get down to around 11stone in just under four years.
 
Since then I've always tried to maintain the good habits but my progress is sometimes intermittant; I do run two or three times a week, usually 10ks, and at weekend I either try for a slightly longer trail run or an 8mile+ hike.
 
Anyway, now down to the main part of my plea! I really really want to take my training to the next level now; I'd love to shift those last stubborn few kgs but also, I want to lean more towards the toned, musuclar physique that some of you lovely ladies possess. I've done weights before and upped my cardio, but I never seem to get that pronounced definition and seperation. My gut tells me that it's because I'm too impatient, but I'm sure there are other mitigating factors as well. I'm willing to put the work in and the effort, but it would certainly boost my motivation and drive to know that it can be done, and any tips and pointers that could be shared would be amazing.
 
Sorry for the long post, and many thanks in advance x
 
 

Welcome Fox Blossom!
You mentionned that you obviously do a lot of CV, as well as weights - I just wondered what a standard week's routine looks like you you? Do you train a full body circuit for weights or a bodypart split? What rep ranges do you use? Which do you do first weights or CV?
 
Then the other crucial part - what do you eat? To gain muscle, you must ensure your nutrition is right too.
 
And, as always with me, in reverse order, well done on the weight loss, that's truly inspiring! Welcome to Muscletalk! Flick x

 
Hi Flick161 and thank you very much for such kind words
 
At the moment all my training is done 'at home', I'm currently in the middle of nowhere so don't have ready access to a gym, however should be moving in a couple of months so I'm hoping once I join a gym that will help greatly.
 
Currently a normal daily routine would be a run in the morning first thing, before breakfast, and then once home I'd have a protein shake with either some spirulina or a bit of peanut butter added for an extra boost.
For a snack it's either a peice of fruit or a small handful of nuts with a pot of low-fat bio yogurt.
Lunch is sometimes soup, or an omlette with a bit of lowfat cheese or broccoli.
Another snack usually same as before or if I'm uber hungry it'll be something like a couple of oatcakes with nut butter or lowfat cream cheese.
If I'm having a particularly good day I'll then do an hour of kettlebells to a dvd routine. I'll have another protein shake if this is the case.
Then I do my best to have a light evening meal with no carbs, just protein and veggies.
Again if my stomach is grumbling post bedtime, I might have a glass of milk or a small yogurt.
 
I tend to do all-over work with weights and get some relatively nice toning start to appear, my back and arms tend to respond very quickly, but I always get disheartened and start slacking off when I don't see what I'm trying to achieve; i.e. the very clear seperation and definition of muscles. It's the same with my stomach and obliques, I start to get a hint of muscle outline but it never gets any better than that
 
Thanks so much for your interest and help, it is greatly appreciated xx
 
P.S You look awesome!

hello there, welcome to MT....I wish you well with your goals, I'm a former fatty too and I'm at the point where I am starting to see my muscles show but it has been a long but worthwhile journey...and yes...I agree...the ladies on here are a fab source of inspiration, help and all sorts of stuff when you need it....good luck, stick with it, be consistent and don't do what I do and eat twenty three hundred slices of toast in bed on a saturday morning with the cartoons cos I can tell you.....it don't help!!!
 
ahme...it's my one weakness...well, apart from...errmm...no..I'll leave it there for now..hahahaha.....lovely name by the way,

Hi Northerngal and thanks!
 
I know what you mean about weaknesses, sometimes I get the most insane cravings some times for some really toasted toast, or a bagel, and normally I have to physically take myself off and do something to stop myself! I know the odd treat isn't that bad but it's when the treats taste so good that you end up having one after another hehe
 
Hopefully I can really nail it this time and get the results I'm after, just need some dedication and clear direction! x

Thank you for the response Flick161
 
I definately think your right in saying the working out at home is problematic, it's easy to think the fitness is 'enough' when really you could push that little bit harder, and from previous time spent in a gym the environment definately keeps you motivated and more inclined to work hard!
 
The bell I'm currently using it approximately 7kg (I'm ridiculously weak in the upper body at the moment, recovering from a fracture earlier this year :() and I usually do 3 sets of 10 reps.
I'm always confused if definition and separation of the muscles is brought on better by higher reps with lower weight, or lower reps with a higher weight?
 
To be honest I don't tend to eat carbs in the morning, and when I'm dieting I make a conscious effort to keep them down, I think I've inadvertedly got a bit of a phobia about them as I've always associated carbs with weight gain rather than loss!
 
I'll eat anything and everything but for some reason I go through phases of not really wanting meat, lately I seem to be eating a lot of fish and dairy and supplimenting meat protein with nuts.. is this a booboo? If so I can switch my diet up a bit.
 
I do try to drink at least 2L of water but again sometimes I forget and get to the point where I'm really thirsty before I realise!
 
Thanks again for your help and advice, it's very kind of you :)
 
Oh and spirulina is a blue-green algae powder, a friend recommended it and said it was good for vits, minerals and EFAs, it's green though and smells like the inside of a tackle box and it's all I can do not to gag when drinking it in my protein shake!! Eeww!

HelloOo!

Frickin awesome well done on the weight loss!

xx

Thanks guys for all the kind messages and advice!
 
I've decided to start from scratch again and review both diet and exercises. I think for the next two weeks(ish) til the end of the month, just going to eat cleanly and try and drop a couple of kgs, then start fresh on the 1st of next month and really focus on the weights, more than my cardio, as I think for what I'm after I'm neglecting the beauty of a bit of good solid resistance work.
I think your right on the front that the less body fat I have the better, otherwise it'll be uber hard for the definition to be seen! What would you recommend in the terms of dealing with weights, specific isolations on certain days or a general mix throughout a workout? Oh and in relation to carbs, if I'm trying to achieve a 'cut' look, would you steer clear altogether or eat them only occassionally?
 
Thanks guys xx