I am female so i don't want to end up with any visible definition to my arm muscles but i have weak upper body strength and would like to improve it but have no idea how to go about this.
I don't want to be able to lift cars :wink: but i would like to be able to feel confident if myself or someone i knew, got into a tricky spot, i could physically get myself out of it.
It might also improve my ability to catch a ball :sadface:
I have a bright yellow resistance band that i was given by the physio when i hurt my ankle if that's any help. If i tied that to something then pulled on it with my hands would that work? How many times a day or for how long though are the pertinent questions.
I've looked up exercises online but i am afraid they will be too much for the gentle effect that i want. Some of the women in their pictures have noticable definition in their arms.
Do you have a gym you can go to? That would help a great deal because of the equipment readily available. But if not, there are some exercises you can do with your own body weight. And don't be afraid of a little definition in your arms..when gaining strength you will see changes in your body. Not saying you will get very muscular (unless you shoot for that). Pushups come with practice. You can lighten the load by staying on your knees and doing them until you can do full form pushups. If you still find that hard you can do them on a set of stairs and face the stairs going up, this will make it easier as well.
Diet is most important thing in getting strong. You most fuel your body with the right nutrients to perform at its best..and also to help the recovery process. Buying some 100% gold standard whey protein will help your muscles recover by giving them protein quickly after a workout. Sometimes its hard eating after a hard workout and food digest slower than whey protein. Its the best choice for quick protein to the muscles. But you really need to pay attention to diet..because its the most important thing. It will directly affect your results working out.
As for exercises I'd recommend doing for a beginner like yourself (if your doing them at home) are pushups, dips, pullups...and squats. Legs are just as important because it actually boost your overall performance in your body. So while you do want upper body strength...you shouldn't neglect your legs. These are basic exercises and can be done with no weights. You can do squats with your body weight. If you find it to easy try doing 1 legged squats. Also do some cardio. 3 times a week is fine. This is just something to get you started and should help with over all physical strength that you are looking for...without adding to much mass. Stick to low carb diets and low calorie foods to avoid gaining muscle. If your trying to gain weight like me and build muscle..you would eat more than your recommended daily calorie intake...and eat plenty of carbs and proteins. Good luck and I hop this didn't confuse you lol.
Just do some research out there...there are great sites with workout plans for all body types. I will pm you the best one used over the years with real quality help that isn't some celeb bribe workout plan. It is an honest place and you can buy many different vitamins or proteins..and they have a forum for workout help.
That's a really helpful site and a great source of information.
I've started with some pullups and squats as they seem easiest to master so far.
I'll do a couple of sets on the stairs (why didn't i think of that?! lol) next week and build up from there to a couple of times a day. Then i can see how i'm progressing after a couple of weeks.
I would join a gym but it's too embarrassing at the moment; i don't feel confident enough.
Your welcome. And about the gym, you should never feel that way. I know everyone feels that way when they first go...you feel like everyone is watching you and that if your not doing good then they will laugh or w.e But in all honesty people go to the gym to get fit and healthy. No one is watching and judging you. In fact it may seem like your being watched...but thats just because your new....but people are most likely concentrating on themselves. Thats why they are there.
You can be sure that most everyone in the gym is there because they are trying to improve. Same as you...and you would be surprised at how many people in the gym feel the same as you. Put your head down and do your workout. The only thing we think about in the gym is improving. Thats all you should think about. Everyone is there to improve..don't feel that you are being singled out in a gym. Chances are everyone in there feels the same.
But I know it will still take time to get used to it and it is natural to feel that way. But I promise if you go for 2 weeks. You will not feel this way anymore. You could be fit and go to the gym..and still feel as though you are being judged. So just get in there and do it for a week or 2 and it will pass I promise. I felt lost in the gym when I was there...and it ended my workouts quickly. Because I felt like I was standing around and people were watching me. But as I went more I knew what to do and as i researched more I felt more confident in my workout program. Then I realized I was paying attention to no one...the same as everyone else is doing Good luck you got this
