New member trying to figure out fitness!

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    New member trying to figure out fitness!

    Hi!
    I am a 20 years old girl from Italy and I've been working out for less than 2 months now, after 5 years of sedentary life.
    I really like this website and I think it's very useful, motivating and simple. I'm at day 16 of Athena's Playbook program (doing it with 3 sets, easy mode).
    I was wondering which program should I try next?
    I am 158cm tall for 48kg (I actually gained 2kg in the last 2 months). I would like to be ealthy, stronger, and tonic, but I don't want to became too thick. Also, I want too lose fat on the lower body.
    I don't have much time to excercise and I mostly do it during study break, so I would like short workouts (less than 30 min is fine).
    Also, I am not stretching when I excercise, is it bad? Can you recommand me some easy stretching?
    I feel like I had more questions, but now I can't remember anything else.
    Thanks very much to anyone who will help me!
    Sorry for my English.
    Last edited by Red Wind; April 11th, 2019, 09:46 PM. Reason: Apparently I don't know my own weight and I don't know how to count

    #2
    Welcome to the Hive, Red Wind !

    I started with Athena's Playbook, too

    I don't know if Athena's Playbook feels hard to you on Lvl 1, but looking at your fitness experience it probably does so I'd definitely stick with difficulty 3 or even 2 programs for now, and just be as consistent as possible and slowly expand your comfort zone.
    If you want to focus on weight loss and you don't have any joint issues, HIIT might be a good way to get effective exercise in with minimal time commitment. In 30 minutes, you can already do quite a bit. I had lots of fun with 30 Days of HIIT, and it did good things for my cardio endurance! (And the fit of my pants.) But the programs section offers a nice variety - I recommend giving the How to pick a program page a good look, along with the program filter by difficulty and focus.

    To lose weight, however, you will have to take nutrition into the equation as well as exercise. Otherwise, your body might just offset the higher energy expenditure by prompting you for a higher intake, i.e. increasing your appetite and thus making you eat more. (I know that my appetite gets quite voracious when I ramp up my exercise pensum...)

    The bad news: There's no way of losing fat only in one region. Your body will probably shed the extra pretty evenly overall, but if you're bottom-heavy like me, it might look like your lower body is the last place where it leaves.
    The good news: women usually don't need to worry about putting on so much muscle that it will look bulky. Unless you really do a lot of strength training, or you train specifically for muscle size.

    re:stretching - now, this is just my opinion, and other bees might have others - while I don't think it's strictly necessary, I like it, and I think it has benefits. I highly recommend the Darebee article about stretching, it gives you an idea about the different kinds of stretching and debunks a few myths. (Edit: If you're looking for stretching workouts, the workout filter has your back: All the Darebee Stretching Workouts)

    Happy training!
    Last edited by modern_dragon; April 11th, 2019, 03:42 PM. Reason: added link to workout filter with stretching workouts

    Comment


      #3
      I don't have much time to excercise and I mostly do it during study break, so I would like short workouts (less than 30 min is fine).
      The Foundation program doesn't take more than half an hour.

      You could also make your own program. One workout shouldn't be more than 30 minutes on level 1, probably not on lvl 2 either. ^^

      Stretching I know very little about, so no go from me there. Supposedly cat / cow stretches are good.
      In the workouts section, up top there's a filter option, a quick search landed me this
      this seems like it could work for you

      Hopefully you'll find what you're looking for, and have fun while you're at it ^^

      Comment


        #4
        You may consinder foundation,epic five or totals,or do your own program from your workouts,you may select some cardio as you want to lose fat
        https://darebee.com/training-plans.html
        https://darebee.com/programs/foundation-program.html
        https://darebee.com/programs/totals-program.html
        https://darebee.com/programs/epic-five.html

        Comment


          #5
          Originally posted by modern_dragon View Post
          Welcome to the Hive, Red Wind !

          I started with Athena's Playbook, too

          I don't know if Athena's Playbook feels hard to you on Lvl 1, but looking at your fitness experience it probably does so I'd definitely stick with difficulty 3 or even 2 programs for now, and just be as consistent as possible and slowly expand your comfort zone.
          If you want to focus on weight loss and you don't have any joint issues, HIIT might be a good way to get effective exercise in with minimal time commitment. In 30 minutes, you can already do quite a bit. I had lots of fun with 30 Days of HIIT, and it did good things for my cardio endurance! (And the fit of my pants.) But the programs section offers a nice variety - I recommend giving the How to pick a program page a good look, along with the program filter by difficulty and focus.

          To lose weight, however, you will have to take nutrition into the equation as well as exercise. Otherwise, your body might just offset the higher energy expenditure by prompting you for a higher intake, i.e. increasing your appetite and thus making you eat more. (I know that my appetite gets quite voracious when I ramp up my exercise pensum...)

          The bad news: There's no way of losing fat only in one region. Your body will probably shed the extra pretty evenly overall, but if you're bottom-heavy like me, it might look like your lower body is the last place where it leaves.
          The good news: women usually don't need to worry about putting on so much muscle that it will look bulky. Unless you really do a lot of strength training, or you train specifically for muscle size.

          re:stretching - now, this is just my opinion, and other bees might have others - while I don't think it's strictly necessary, I like it, and I think it has benefits. I highly recommend the Darebee article about stretching, it gives you an idea about the different kinds of stretching and debunks a few myths. (Edit: If you're looking for stretching workouts, the workout filter has your back: All the Darebee Stretching Workouts)

          Happy training!
          Hi, thank you!
          Yes, I think Athena's Playbook is the right level for me right now. I don't feel challenged every day, but with no rest day, lighter days are needed!
          HIIT sounds very interesting to me! But I am not sure about the timer based workouts, do you know any timer I can use and listen to while exercising?
          Diet is actually a problem because I eat too much (especially pasta lol) and I can't stand hunger, but I want to try!
          I am definitely bottom-heavy. I am not afraid to look exactly bulky, I just look thicker with fat + a bit of muscle than with just the fat that I had in the first place.

          Thank you very much for the article on stretching, it was very interesting!

          Comment


            #6
            Originally posted by Basura Nephilim View Post
            The Foundation program doesn't take more than half an hour.

            You could also make your own program. One workout shouldn't be more than 30 minutes on level 1, probably not on lvl 2 either. ^^

            Stretching I know very little about, so no go from me there. Supposedly cat / cow stretches are good.
            In the workouts section, up top there's a filter option, a quick search landed me this
            this seems like it could work for you

            Hopefully you'll find what you're looking for, and have fun while you're at it ^^
            Thank you! The morning stretch really seems like the easy, total body, quick stretch workout I was looking for!

            Comment


              #7
              I was about to start a similar thread, but it looks like we're pretty much in the same situation: I'm about the same age, height and weight as you and I'm also bottom-heavy and new to fitness. So I guess I'll just follow your thread instead.

              Being so short it's difficult not to overeat (especially in Italy... I'm glad Italian restaurants are too expensive here for me to eat at them every day). One thing that helps me is drinking a mug of unsweetened fruit tea or herbal tea instead of snacking when I get hungry between meals. It keeps me hydrated, gives me some additional vitamins and helps chase away hunger until it's time for a proper meal.

              Comment


                #8
                As you want to lose fat,you may consider 2 things.
                1.Body recomposition https://www.healthline.com/nutrition/body-recomposition
                2. 16/8 Intermittent Fasting https://www.healthline.com/nutrition...ing#what-it-is

                Comment


                  #9
                  Red Wind ... welcome to The Hive, the social side of DareBee.
                  Weight loss is most easily accomplished by eating less or eating better. Cutting out sugar and pastry is the simplest - and the hardest - choice.
                  Cutting back on pasta or switching to whole-grain pasta will also help. Control your portion size, if possible - cook smaller batches, for example.
                  But, that may not help you lose fat! That generally takes exercise. Maybe not a whole lot. But some. there are 128 Light no-equipment Workouts you can choose from.
                  Just go to the Workouts page, load the Workout Filter, choose Light Difficulty, and go. Ignore those two that have equipment.
                  Enjoy your journey.

                  Comment


                    #10
                    Hey- welcome to Darebee. You will love it.. Where in Italy are you from? I am married to an Italian.

                    Fitness is awesome and you are only at the beginning, so yay! I encourage you to find things that you find fun because then you will do it more often, and thus have better results. And the cool thing about fitness is that you cant really get it wrong. You learn as you go, and the more you practice at it, the better you become. Functional fitness like Darebee is so helpful because your body really becomes fit in many interesting and cool ways. It really helps you become more functionally fit.

                    I struggled with weight loss for quiet a while and then I had what they would call a "light bulb moment". I decided to do what works for me. So I encourage you to do the same but it will take a while to figure that out. The way I do it is I just work out a lot and eat whatever I want. However, the "whatever I want" is a bit of a weird thing because I am a pretty healthy eater and eat lots of vegetables. My brain just cant be concerned with correct portions or eating less or watching calories or anything like that.. But my brain does get on board with running lots and bike riding and building lots of muscle. Also I don't weigh myself because it automatically self sabotages me. I just share this because it just takes a while to figure out how to do it, and I want to motivate you to embrace the journey and the trial and error approach.

                    The most important thing is to do something everyday, and let your fitness journey grow.

                    Have fun

                    Comment


                      #11
                      Originally posted by Mianevem View Post
                      I was about to start a similar thread, but it looks like we're pretty much in the same situation: I'm about the same age, height and weight as you and I'm also bottom-heavy and new to fitness. So I guess I'll just follow your thread instead.

                      Being so short it's difficult not to overeat (especially in Italy... I'm glad Italian restaurants are too expensive here for me to eat at them every day). One thing that helps me is drinking a mug of unsweetened fruit tea or herbal tea instead of snacking when I get hungry between meals. It keeps me hydrated, gives me some additional vitamins and helps chase away hunger until it's time for a proper meal.
                      I feel you <3 I often drink unsweetened tea in the afternoon and it also help me stay awake.

                      Comment


                        #12
                        Originally posted by Avatar View Post
                        As you want to lose fat,you may consider 2 things.
                        1.Body recomposition https://www.healthline.com/nutrition/body-recomposition
                        2. 16/8 Intermittent Fasting https://www.healthline.com/nutrition...ing#what-it-is
                        Body recomposition seems good for me since I'm not overwight, but I have too much fat and too little muscle. I will try eating more protein and less carbs, but nothing extreme since I don't want ketogenesis.

                        Comment


                          #13
                          Originally posted by DaithiMeyer View Post
                          Red Wind ... welcome to The Hive, the social side of DareBee.
                          Weight loss is most easily accomplished by eating less or eating better. Cutting out sugar and pastry is the simplest - and the hardest - choice.
                          Cutting back on pasta or switching to whole-grain pasta will also help. Control your portion size, if possible - cook smaller batches, for example.
                          But, that may not help you lose fat! That generally takes exercise. Maybe not a whole lot. But some. there are 128 Light no-equipment Workouts you can choose from.
                          Just go to the Workouts page, load the Workout Filter, choose Light Difficulty, and go. Ignore those two that have equipment.
                          Enjoy your journey.
                          Thank you!

                          Comment


                            #14
                            Originally posted by KalePower View Post
                            Hey- welcome to Darebee. You will love it.. Where in Italy are you from? I am married to an Italian.

                            Fitness is awesome and you are only at the beginning, so yay! I encourage you to find things that you find fun because then you will do it more often, and thus have better results. And the cool thing about fitness is that you cant really get it wrong. You learn as you go, and the more you practice at it, the better you become. Functional fitness like Darebee is so helpful because your body really becomes fit in many interesting and cool ways. It really helps you become more functionally fit.

                            I struggled with weight loss for quiet a while and then I had what they would call a "light bulb moment". I decided to do what works for me. So I encourage you to do the same but it will take a while to figure that out. The way I do it is I just work out a lot and eat whatever I want. However, the "whatever I want" is a bit of a weird thing because I am a pretty healthy eater and eat lots of vegetables. My brain just cant be concerned with correct portions or eating less or watching calories or anything like that.. But my brain does get on board with running lots and bike riding and building lots of muscle. Also I don't weigh myself because it automatically self sabotages me. I just share this because it just takes a while to figure out how to do it, and I want to motivate you to embrace the journey and the trial and error approach.

                            The most important thing is to do something everyday, and let your fitness journey grow.

                            Have fun
                            I live in Turin, North Italy! What about your wife?
                            Thank you very much for your advice. I will try to check what I eat, even if it won't be easy now with Ester holiday

                            Comment


                              #15
                              Originally posted by Red Wind View Post

                              HIIT sounds very interesting to me! But I am not sure about the timer based workouts, do you know any timer I can use and listen to while exercising?
                              Sorry I haven't answered your question earlier - Darebee has a timer page, and in the 30 Days of HIIT, there's a built-in timer if you click the big red button under the workout graphic that says "start".

                              Comment

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