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-   -   New Female looking for serious help! (https://board.crossfit.com/showthread.php?t=35659)

Meagan McLean 08-11-2008 11:06 PM

New Female looking for serious help!
 
I was referred to this site after I mentioned on bb.com that I want to build a crazy body (more specifically I mentioned something about Demi Moore in GI JANE).

I was told that this type of exercise is intense and will help me get where I want.
I guess the reason I am posting this is because I am pretty ignorant when it comes to how it all works.. the WOD are pretty intense and even though I have been training for a while, I dont think i could jump right into that.
So i will tell you readers a bit about myself and hope that I get some good tips...

First, My name is Meagan, hi.
I am 23 years old from Ontario Canada.
I am 5'8.5 inches tall.
When I started training I was about 170 lbs. held it all in my gut.
After 1.5 years of training and changing my diet I have dropped down to 140-145 lbs (depending on the day).
I cannt afford a personal trainer, so I do a lot of reading and research to get the results i have gotten. I am proud of myself, but not done. I want more.

I try to eat 5-6 small meals a day. Each one consisting of a protein and a carb. ex, breakfast is oats w/protein powder mixed in. post workout is egg whites on 1 piece of all grain toast. I eat probably about 1400 cals a day and its all pretty good for the most part. 1 cheat meal a week.

I guess what i want to know is where should i begin?? When i goto the gym tmr morning what should i do? i feel like my work outs up to now are not important and I just want to start fresh and work my *** off so that I am strong, and feel good about myself.


thanks in advance..

Kevin McMahon 08-12-2008 12:09 AM

Re: New Female looking for serious help!
 
There are many things to do ;-D

For starters reading the FAQ will get you a lot of information you are looking for. Also if you feel that you are not up to the WOD as rx'd, than use the start here tab because the link to brandX has scaled versions of the workouts, and specific weights for women as well.

Nutrition wise there is a whole thread here, and maybe even picking up a book on Paleo diet is where people would point you.

As for what you should do tomorrow, it depends. As it is the WOD for the day is rest :D But usually active rest is recommended, and maybe even trying the official crossfit warmup(also found in the FAQ) would be a good thing to try, so you can gauge where some of you important skills are. Also spend some time lurking around the website, check out the girls of crossfit thread that is in the starting section of the forum that you have obviously already found.

People around here are generally nice, and willing to help, but, you should read the FAQ's and do some searches in the forums before just asking all your questions, because many of the questions you have, probably have been asked before.

Good luck! And welcome.

Nick Harris 08-12-2008 12:16 AM

Re: New Female looking for serious help!
 
Well Meagan, welcome to the CrossFit community. You have definitely found the right place to go to get in great shape! There are plenty of ladies on here that can give you tons of advise and proper help. I would definitely go to the Workout Log site and hit the following ladies sites up:

Vanessa's1st Crossfit Journal -http://www.board.crossfit.com/showthread.php?t=34045&page=45

A Soccer Mom's Log - [url]http://www.board.crossfit.com/showthread.php?t=30908&page=128[/url]

Veronica's Workout Journal - [url]http://www.board.crossfit.com/showthread.php?t=24031&page=105[/url]

These are just a few of the quality ladies who have experience and can help you with how they have gotten where they are.

Sounds like you are on the right track with 5 to 6 meals a day. I would continue this routine.

I would also recommend going to [url]www.crossfitendurance.com[/url]. You can use this site along with the site you're on now. I would also recommend using the videos on the main page to show you expamples of the WOD's (work out of the day).

I wish you the best in your new workouts!

Eddie Watts 08-12-2008 02:06 AM

Re: New Female looking for serious help!
 
in my opinion 1400 calories is not enough if you're working out intensely and your diet needs some healthy fats.
good going on the weight loss so far and the inclusion of protein in your diet.
add in some olive oil, nuts, seeds and oily fish and looks like you're all set to keep getting better :)

Jason M Struck 08-12-2008 05:23 AM

Re: New Female looking for serious help!
 
while you may not be able to afford a 'personal trainer' have you researched the real cost of one your local Crossfit affiliates?

you are at a level where real coaching can make or break you.

Tirzah Harper 08-12-2008 05:55 AM

Re: New Female looking for serious help!
 
Tomorrow morning, look up the BrandX forum's WOD and see the scaling levels that they have. (You can just Google "brandx crossfit" and find it there pretty easily)
Pick the scaling level that looks like you can do it - you know your body better than we do - and go after it!
I would advise against giving it 100% effort the first couple of weeks, but give it at least 95%.
I also spent a few weeks doing JUST the CrossFit WarmUp (search for it) and that gave me a good basis of familiarity with the exercises.
Have fun!

Vanessa Sisson 08-12-2008 06:02 AM

Re: New Female looking for serious help!
 
I totally agree with Tirzah. I haven't been doing CF long but I started by doing the BrandX scaled versions of the main page workout. I still use these actually because sometimes I'm not quite up to doing the main site workouts as rx'd. Then just read as much as you can about nutrition on the site. Many incorporate the "Zone", Paleo, and Intermittent Fasting into their diets. Read about them and see what might work for you. I'm still learning myself and having a great time doing it. You will definitely see results if you apply yourslf to CF.

And, Like Nick suggested, if you feel the need for more cardiovascular work Crossfit Endurance is great. But, give yourself some time doing just the WOD's and see how you feel. You'll probably be more tired than you expect to be.

Brett Dartt 08-12-2008 06:04 AM

Re: New Female looking for serious help!
 
and stop throwing away egg yolks! LOLZ...

welcome. check out the nutrition section. you may want to change up your diet


or not


crossfit rocks

Mirza Besic 08-12-2008 05:23 PM

Re: New Female looking for serious help!
 
[QUOTE=Meagan McLean;373269]I was referred to this site after I mentioned on bb.com that I want to build a crazy body (more specifically I mentioned something about Demi Moore in GI JANE).

I was told that this type of exercise is intense and will help me get where I want.
I guess the reason I am posting this is because I am pretty ignorant when it comes to how it all works.. the WOD are pretty intense and even though I have been training for a while, I dont think i could jump right into that.
So i will tell you readers a bit about myself and hope that I get some good tips...

First, My name is Meagan, hi.
I am 23 years old from Ontario Canada.
I am 5'8.5 inches tall.
When I started training I was about 170 lbs. held it all in my gut.
After 1.5 years of training and changing my diet I have dropped down to 140-145 lbs (depending on the day).
I cannt afford a personal trainer, so I do a lot of reading and research to get the results i have gotten. I am proud of myself, but not done. I want more.

I try to eat 5-6 small meals a day. Each one consisting of a protein and a carb. ex, breakfast is oats w/protein powder mixed in. post workout is egg whites on 1 piece of all grain toast. I eat probably about 1400 cals a day and its all pretty good for the most part. 1 cheat meal a week.

I guess what i want to know is where should i begin?? When i goto the gym tmr morning what should i do? i feel like my work outs up to now are not important and I just want to start fresh and work my *** off so that I am strong, and feel good about myself.


thanks in advance..[/QUOTE]

Welcome to the boards, awesome to see so many new people getting a taste of the koool-aid.

I'm sure that it's been suggested already, but read the FAQ first, some of the free journal entires, participate in the forum, look at the exercise videos if you don't know how to do something and most importantly, SCALE the WOD's untill you can do them as RX'd.

Oh also, SCALE, SCALE, SCALE! :) BrandX's forums each day break down each WOD into several tiers of dificulty so it's not really hard to find out where you fit and start there.

Good luck!

Mirza Besic 08-12-2008 05:28 PM

Re: New Female looking for serious help!
 
[QUOTE=Meagan McLean;373269]

I try to eat 5-6 small meals a day. Each one consisting of a protein and a carb. ex, breakfast is oats w/protein powder mixed in. post workout is egg whites on 1 piece of all grain toast. I eat probably about 1400 cals a day and its all pretty good for the most part. 1 cheat meal a week.


thanks in advance..[/QUOTE]

Also, check out the nutrition sections and read up on Paleo / Zone dieting. It's more of a theory of nutrition than a strict diet to follow. Kind of gives you a new-age idea of nutrition and what our bodies really need.

From your post, it sounds like your on a low fat / high carb/protein diet. In my opinion, high fat / protein / low carb is better than high carb / protein / low fat. Rather than going into detail here just read the nutrition forum theres a ton of info there.

Sarena Kopciel 08-12-2008 06:49 PM

Re: New Female looking for serious help!
 
Youre not gonna get the look you want with that "diet" . Forget the word diet and eat healthfully and mindfully. Fat is your friend, low fat/high carb is the devil!! Read more about nutrition--that will be the key to your longevity and reduced bodyfat!

Peter Queen 08-13-2008 06:48 AM

Re: New Female looking for serious help!
 
Hello Meagan and welcome. Speaking of fat, just make sure you understand the difference between good and bad fat.

Bad fats are your saturated fats which is found in un-lean meat, poultry with the skin on it, whole milk, butter and cheese to name a few.

Good fats:
Monounsaturated fats: which is found in olive oil, canola oil, peanut oil, almonds and nut butter for example.


Other good fats:
Poly-unsaturated fats: which consists of omega-3 and 6 fatty acids. Omega-3 is found in fish- salmon, sardines, mackerel, herring. Omega-6 is found in corn, soybean, cottonseed, sunflower to name a few.

Trust me, when I first got into Crossfit, I felt like a government researcher trying to figure all this stuff out as it related to the Zone eating plan. My head was spinning but after I got into the habit of knowing the basic food groups I needed to stick with the rest was easy. There is more info about all of this but I will not bore you. Basically, I do not count calories, not time for that, but I try to eat in a more balanced fashion. I especially made sure that I knew the difference between low density and high density foods such as fruits and vegetables vs. heavy meats, breads and animal fat butter. That was very helpful key in understanding how the body processes food and which foods continue to give you better energy throughout the day and a better fat burning process even when you are not working out. Basically don’t sweat the small stuff, just keep in mind the basics and eat more controlled and you will drop off the unwanted pounds and get lean and conditioned in no time. I still eat foods that may not be considered nutritional but my desire for them has actually decreased over the past several years once I got into a better eating habit. And that certainly did not happen over night. It really was a slow life changing process but with Crossfit, the change was easier to handle.

Good luck, ask plenty of questions, read..read...read and again welcome.
But most of all have fun and enjoy the new experiences and people here.

You are in good company. :highfive:

Peter Queen 08-13-2008 07:31 AM

Re: New Female looking for serious help!
 
Oh, I forgot to mention that Hydrogenated fat (TFA: Trans Fatty Acids) which is also a bad fat is found in margarines and shortenings. This type of fat helps to promote a high cholesteral count in your blood.

Bryan Gates 08-13-2008 09:02 AM

Re: New Female looking for serious help!
 
"Bad fats are your saturated fats which is found in un-lean meat, poultry with the skin on it, whole milk, butter and cheese to name a few."

Actually those are good fats too. Moderate amounts of Beef fat or tallow, lard, dairy fats, egg yolk, saturated plant fats (coconut, palm, etc) do not raise cholesterol.

These fats got a bad name because it was beleived that high cholesterol was the problem and since these contained cholesterol they were bad. They are wrong. Cholesterol is made in the body and dietary intake of cholesterol will blunt this genesis accordingly. As long as you do not exceed the cholesterol production of the body then there is no difference. Cholesterol release is the bodies response to various issues. It has 3 main uses in the body: 1) It is used as a building block for hormone production, including sex hormones 2) It is involved in the production of bile, which promotes digestion of fats 3) It is the main component of cell membranes and structures. Part of #3 is that is helps heal injuries.

It would be foolish and detrimental to eliminate or strictly limit saturated fats from healthy sources. Diets low in fat or more specifically saturated fat will negatively effect hormones. Conversely, anyone whose diet is primarily or excessively saturated fat is going to have problems as well.

Also, concerning "healthy fats" one of the issues with the modern american diet is an extremely high ratio of w-6 to w-3 fatty acids. I beleive the figure is around 15:1 where it should be more like 3:1 or even 1:1.

This lopsided ratio is probably more at cause than saturated fat intake for many chronic illnesses such as cardiovascular disease, cancer, and autoimmune disorders.

Peter Queen 08-13-2008 10:22 AM

Re: New Female looking for serious help!
 
No argument from me Bryan. And as you said, moderate amounts of beef fat are not bad. I may have over generalized a bit but my thoughts are based on sound information and personal trial and error. I definitely do not profess to be a dietician but I just employ what eating habits I have found that work well for me. Depending on what your goals are, some would even say that high amounts of fats and calories are good also. I will not argue that point either. Bottom line, everyone needs to find what works best for them based on their goals and try not to fall off the wagon too often. ;)

Thanks for chiming in Bryan, I definately enjoy good and helpful insight. That's what makes this site so informative. :highfive:

Brian Goff 08-13-2008 11:36 AM

Re: New Female looking for serious help!
 
Lots of posts on here are talking about nutrition which is ridiculously important, but your diet isn't terrible. One step at a time in my book. Start hitting the workouts then when you start seeing great results, you'll be drinking the Crossfit Kool-aid and want to do better with nutrition (a constant struggle on my end).

So specfically to the workouts. You will look at some workouts and think, "that's it?" Yes. It is. Others you'll see and say, "IMPOSSIBLE," but I promise they are not. Read comments and post to the forum questions about breaking things up. For example, 100 pullups is a ton, but manageable when broken into 20 sets of 5 with minimal rest. Crossfit is all about pushing incredibly hard. You will never 'kill' a workout; rather, you'll be (hopefully) on the floor after gasping for air.

BrandX is a great resource to get started with. Do some research for tomorrow on which WOD (workout of the day) you think you are going to attempt. Any new exercises you can find a video in the exercises section of the main site so that will help you understand thrusters, burpees, cleans, etc. depending on your familiarity.

Overall you sound motivated which is so key. Just go hard at the WODs and listen to your body early on because you'll definitely be hurting after some of the workouts. GOOD LUCK!

Chantal Brien 08-13-2008 03:30 PM

Re: New Female looking for serious help!
 
:welcome: Meagan!

Where do you train in K-town? I'm in Québec now but will be posted to Kingston shortly. I only started Crossfit a couple months ago but am loving it so far!

Chris Bigler 08-14-2008 06:07 PM

Re: New Female looking for serious help!
 
Meagan/Chantal, and any other Kingston crossfitt types

I've been following the crossfit regime for a few years now, and although I'm not a firebreather like Greg A, Eva T or some of the other big names, I've had amazing results and can't get enough of it. The facilities (by that I mean the base gym) here in Kingston are good, but not nearly as good as in CFB Gagetown.(I can't believe there are only two C2 rowers here) That being said, the more crossfitters that work together here in K-town the better. I've started training a friend of mine who is interested in the Crossfit way of life. If you're ever looking for anyone to workout with or bounce ideas off, give us a shout.

We're more likely to make some positive changes here in Kingston, to the benefit of all the closet crossfitters if we have a united front...i.e 10 people complaining that there aren't any good chin-up stations in the gym would be far more effective than if I shoot my mouth off in a bizarre pull-up tirade on my own.

Like a number of people have mentioned diet is key...I'm still fighting the good fight where that is concerned....I fall off the wagon every now and then, but when I'm diligent with respect to diet and my WODs, I can drop weight like nobodies business.

If you're here in Kingston, you're close enough for the cert in Toronto 11-12 Oct....this would answer a huge percentage of your questions

just my 2 cents

Sarena Kopciel 08-17-2008 08:35 AM

Re: New Female looking for serious help!
 
more info about fats [URL="http://www.marksdailyapple.com/fats/"]here[/URL] and [URL="http://www.marksdailyapple.com/saturated-fat/"]here[/URL]

wfs links

Jay Cohen 08-17-2008 04:48 PM

Re: New Female looking for serious help!
 
[QUOTE=Bryan Gates;374465]"Bad fats are your saturated fats which is found in un-lean meat, poultry with the skin on it, whole milk, butter and cheese to name a few."

Actually those are good fats too. Moderate amounts of Beef fat or tallow, lard, dairy fats, egg yolk, saturated plant fats (coconut, palm, etc) do not raise cholesterol.

[/QUOTE]

Byran, good post and Peter, nice response.

I have at least five very well written and documented books and at least that many Web Sites that discuss at length the importance of Saturated Fats, and the mis information that is STILL circulating in the "real" world.

My main cooking oils are;

Duck Fat
Beef Lard
Coconut Oil
Butter
Olive Oil

in that order.

Some of the reference material is posted on my blog.

Chow On, and Do More Squats/Deads


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