Susan's Place Transgender Resources

1. I am doing some exercises on my iPad. It is a list you pick from and then it shows you a little video and when you are finished gives you a star for completing. I don't think it is right though as I did weights before and you had so many sets of so many. Anybody have an iPad or phone app they like for this? I don't mind a non-free one. I think I paid a couple bucks.
I am much older than a lot of you so it should be flexible. Also would look at something else like youtube or even a pdf, but I think I should see it done right.

2. How many times do you do aerobics to weights? I do a rower for my aerobics.

3. I was looking for a very simple barbell weight set. Something inexpensive and not very heavy. I came across these weight bars. They are simple bar which is usually color-coded. I think they are a tad expensive for what they are, but they are MUCH cheaper than a whole weight set and you can lift with two hands and add to your set of exercises. Anybody use these and could recommend a brand? Also if you lift 5 lbs with a dumb bell, how much should you lift with a barbell, is it just doubled? (Don't laugh, I am preT and much older.)


--Jay

Hello
I know nothing about the ipad so I cant help you there.

2. If you are really motivated and want to lose weight you can do 45 minutes of intense aerobics a day for 5 days.
    If you just want to keep your cardiovascular system healthy, try 30 minutes at least 3 times a week.
     Depending on your  goals you can lift weights anywhere from 3 times a week up to 5 times a week.

3. Yes, I would simply double the weight but dont forget to factor in the bar you are using a standard size barbell weighs 45 lb.

Its a good idea to talk to your doctor before starting any workout program. 

I would highly recommend sparkpeople for tracking progress and they have an ipad app (tis free) - they have a huge database of exercises and videos to show you how to do it.

for 2 and 3....I'll just tack on a "ditto" to what chuck said  :P

Quote from: aleon515 on January 04, 2013, 10:40:48 AM

2. How many times do you do aerobics to weights? I do a rower for my aerobics.

--Jay

Hi Jay! Here is my exercise regimen:

Tuesday: Zumba and yoga
Thursday: Zumba and yoga
Saturday: weights and Zumba
Sunday morning: Zumba

As you can see I get lots of cardio. I am kind of liking the weight sets they have at my local golds gym. They are easy to set up and easy to change like switching from bicep to tricep for example. I just keep a mental track of what weights I am using, and when a set starts getting easier I add more weight.

Can you tell I really like Zumba?? :)

@Jeatyn-- I'll look for sparkpeople.

@chuck--The bars don't have weights on them, the bars ARE the weights. So if the bar says 20 lbs, then the bar weighs 20 lbs. I actually plan on going a bit over what I am lifting now as I could do more. However, I just thought I'd wait til I'm on T for awhile before getting new ones.

@Zumbagirl,--I'm not going to a gym, because you have to GO to the gym, which wouldn't make it easy. Not a Zumba fan. Sorry.


--Jay

I am an older FTM (48) started T about 3 1/2 months ago and had top surgery done 2 months ago so I am being very careful about how I lift. 

First, I do some cardio in the morning because you use the fat you stored the night before and it burns faster.  Sometimes I can't do it in the morning so I have to make time during the day and I have an eliptical that I use for about 10 - 20 minutes.
Dumbells are really good to use.  Pick a weight that is appropriate for you.  If you can lift that weight at least 8 times and start getting fatigued then that should work.
 
My workout routine is M,W,F I do weights on those days and I lift heavy because I want to gain muscle, but I have been doing this for quite a while so it's appropriate for me.  But you can start out with low weights (dumbells) and do high reps 8-10 and maybe do 4 sets. You can work your biceps triceps and chest.  Youtube has ALOT of good videos for each of those areas which I 'favorite' so that I can view them sometimes when I workout.  You can also do your chest back and shoulders with the dumbells.  I hardly ever use the barbell except sometimes if I am working my chest. 

On the days I do not lift I do cardio and ABS, stretching.  My diet consists of hardly ANY processed foods and I eat ground turkey, chicken, steak and fish.  Sweet potato, and brown rice.  Lots of veggies (dark green) and fruit.  If you want me to give you and example of my meals just let me know.

It is very hard to stick to, but you will see results if you try. 

By the way I have used an app called 'Jetfit' it shows the different muscle groups and you pick which one you want to work and it shows you different exercises for that group of muscles.

good luck!

Alex55

Sorry I gave the wrong info on the app. it should be 'Jefit' instead of 'Jetfit'...

I don't have any tracking apps like that, but I can answer the other questions.

2. I always warm up before I lift with a bit of aerobic activity and a lot of stretching. I currently exercise every other day and usually take one day a week to dedicate to aerobics and building up endurance.

3. I have a set of bars that can be adjusted. These ones go up to 45 pounds at max, but they're good if you want to build up your arms and chest or if you need to assess how much you're capable of working with.

@Alex55 - I dunno if the OP wants to know about the meals, but I'm certainly interested. Would you mind sharing some examples with me?

@Alex-- great post and ideas!   Ok, I'll change the search to Jefit. I tend to eat a pretty good diet but think that once I start T I'm going to have to work on this a bit more. I think lots of us might be interested in sample menus. Perhaps you could make big money on the "Alex Plan". :)
I probably would be interested in the chest exercises as they might help with top surgery, so the barbell might be useful. A friend of mine around my age has some equipment and is going to help me out. He is trans and also way buff! (Unlike me, weakling and nerd. :))

@Zero-- do you have the name of your bar and weights. I'd actually like to buy as a set. I haven't checked the local used places. I don't want to get a huge set though as it is just something to move and heavier than all get out. That's why the single bars looked interesting.

I tend to do alternate the aerobic and weights. There is a mild bit of weights on the rower that are possible but I am using at level one. I think that the rower has good stretching. You go very very slowly initially and it just gives you good stretches. I don't think right now I am at all capable of doing 45 lbs. right now. It might change on T.


--Jay

I will also chime in and say I highly recommend an e-book written by bodybuilder Tom Venuto called "Burn the fat feed the muscle"

It's by far the absolute best thing I have ever read about exercise and nutrition (and I've read ALOT, I find biology in general fascinating)

He doesn't just say "do this, eat that" - he explains WHY in a very detailed and easy to understand way and gives you the tools and information you need to tailor the perfect program for yourself that you can tweak as needed depending on your goals/results.

The brand's called EcoIron. I picked my set up at a discount store for twenty USD or so, but I'm sure you can find it in any general store with a fitness section.

Hi there, Jay. Youngun' here (18), but I've been lifting since I was 14.

1.) I use fitocracy. They have an app for the ipod, ipad and iphone, as well as a web site. I recommend the site more than the app though. It is sort of like facebook, but for people who are trying to get fit and in shape. And its free.

2.) Here is what I do:

Monday: Run + Calisthenics/weights
Tuesday: Calisthenics/weights
Wednesday: Run + Calisthenics/weights
Thursday: Calisthenics/weights
Friday: Run + Calisthenics/weights
Sat + Sun: Rest

I do the couch to 5k beginners running program on my run days. Every day, I warm up by dancing/jumping around to some music. I also ride my bike on non-run days if I feel like it.
If you want to start lifting, I recommend googling "Starting Strength" or doing Sean10mm's Stripped 5x5.

3.) Now, getting a barbell would be good. But only if you used it for stuff like curls and not for pressing or squatting. Why? Because you need a spotter! People have died because they didn't have a spotter. If you want to do more, i would recommend that you that you invest in a gym membership if you can. If there is a Gold's Gym or a YMCA nearby, I would check out the prices. Golds is fairly cheap. And that way, you have people that you can ask about your form. If you aren't sure about how well you pass, or you want to wait until you are on Testosterone, that is alright, but I would definitely recommend going to a gym. Also, no Cross-fit. The worst form I have ever seen has been at Cross-fit competitions.

If you get a barbell, remember that the bar has weight too. For example, the bars we lifted in high school were 45lbs. There was a 30lb bar, we called it "the girl's bar". Misogynistic, but hey. So say you can curl 30 lbs in each hand, and you want to see if you can curl 60lb with the barbell. You would take the 45 lb bar (or whatever weight your bar is) and subtract that from 60, you would then take that number, 15lbs, and divide by 2. This gives you 7.5 lbs, or a 5lb weight and a 2.5lb weight. You would then add those on, put a clip on it, and then start lifting. These are the weights that weights usually come in, 2.5, 5, 10, 25, and 45(commonly referred to as a plate). Sometimes gyms will have 30 lb weights too. Just keep that in mind.

I'm done ranting, but that was my advice. :) If you want to know more, just ask.

Thanks youngun'. :)

Fitocracy look that one up too. Both the website and apps.
You are way way over what I could do in my dreams. :)
The barbell is only for curls and that sort of thing, I don't plan to do squats or anything heavy duty. Not interested in the gym because I have to go to the gym first. I don't feel like talking myself into that.
The bar has weight. That's the point of asking re: just a weight bar. They are a single weight and, I don't know, maybe have sand or something inside. There is a little knob on both ends, which does not come off (prob. the sand would fall off). For sake of discussion am including one here:
http://www.amazon.com/Body-Solid-BSTFB9-9-Pound-Weighted/dp/B002A4D4SE/ref=sr_1_7?s=sporting-goods&ie=UTF8&qid=1357601443&sr=1-7&keywords=weight+bars (http://www.amazon.com/Body-Solid-BSTFB9-9-Pound-Weighted/dp/B002A4D4SE/ref=sr_1_7?s=sporting-goods&ie=UTF8&qid=1357601443&sr=1-7&keywords=weight+bars)

Not interested in "lifting" per se. Just building myself up and keeping myself healthy. I wouldn't mind being just a tad more buff than I am now, but I have a very nerdy frame so I'm realistic.




--Jay