Exercise & Nutrition Q & A - 10/5/2013

You just have to start. I know it's easier said than done but really you have to visualize doing it and then go do it.pick something you enjoy and incorporate it into your exercise. 

Do you have a basic weight training program?  I've been dabbling with the weight machines at the gym, but need more.

Sure Do. First I will tell you if you can make the switch to free weights you will get much more out of your workouts but will probably not be able to lift as much, but that's ok. I will give you my basic routine below that hits all the major muscle groups and as you start I can give you alternate approaches if you are not comfortable with these. You might also want to consider a kettlebell routine as I have noticed that many women like them.

Monday/Thursday - Chest and Shoulders (4 sets 8-10 reps)

Barbell Bench Press

Military Press

Standing Row

Tricep Pushdown

Tuesday/Friday - Legs/Back/Biceps (4 sets 8-10 reps)

Squats

Leg extensions

Calf Raises

lat Pulldowns

seated Row

Hammer curls

barbell curls

Wednesday - Abs (as many as you can do)

plank

crunches

hanging leg raises

i also do a HIIT class a couple times a week

Thanks a lot Keith!!  I'll give it a try!

I wouldn't startwith that, but I wouldnt start with that 

I am having a really hard time getting my 60-80 gms of protein in every day.  I can't deal with the protein drinks anymore.  I am 1 month out and am now ready to start on solids.  I eat cottage cheese, yogart, tuna and chicken salad but it still doesn't add up to the amount I am suppose to have.  I am staying too full.   Any suggestions?

The trick to getting protein and the reason shakes work so well is to consume protein that goes through your pyloric valve quickly and easily. The other proteins you mention are more dense and therefor spend more time in your stomach.so Greek yogurt is a good option, but to hit the levels you need you are going to need protein shakes. There are so many types and so many flavors you will find a way to get them down. My current favorite is dymatize iso100 chocolate mixed with vanilla unsweetened almond milk. Try mixing them with other things. For a while I mixed in some instant coffee and caramel macchiato creamer. Powdered milk is another possible source, eggs, egg whites.