would love some advice please
For years i didnt really exercise consistently as i have had 4 children close in age so been pregnant a lot of the time lol.
This year i am motivated, in feb i started off by swimming, zumba,and bodypump classes. 2 weeks ago i joined the gym - i had never set foot in one before but to my surprise i absolutely love it!
I am 5ft 4, 64kg and my main problem area is my waist and stomach which need toning up big time.
I have been going to the gym 3 times a week and have had a plan done by a fitness instructor
Monday Gym in the morning, zumba in the evening
Tuesday - no exercise
Wednesday gym for an hour then body sculpt
(fri) I had my appointment with a fitness instructor who had done me a plan!
40 mins cardio vascular :
20mins on bike, (135bpm) 20mins crosstrainer (av bpm 155)
incline chest press 30 reps
lateral pull down 30 reps
leg extension 30 reps
leg curl 30 reps
bicep curl cable bar 30 reps
tricep pres cable bar 30 reps
leg abductor 30 reps
leg ad 30 reps
I want to know if this plan sounds right for what i want to do which is basically tone up, tone my stomach/waist. Also i would like to lose a few pounds as i am about a stone heavier than i used to be, last week i lost 4lbs. I am not dieting as such but eating a lot healthier and following a bit of sw.
Any advice welcomed
I would find a new instructor! This routine is awful. For starters, in order to lose weight you should be doing your cardio AFTER your weight training when your glycogen (stored sugars) are lower. Do the weights first, allowing your body to use glycogen for energy, then do cardio to more efficiently burn fat. As it is now, you are using all those stored carbs for your cardio, which makes it less effective, and you have little energy left to weight train, which means you aren't burning fat, but compromising lean muscle. The other thing I would change is the rep range. 30 reps is ridiculous and will not get you results any quicker than 12-15 reps. When it comes to toning up, the key is your diet, much moreso than your routine. Almost ANY routine can be used for cutting fat with proper diet and cardio. If you need more specific help with your diet, post back or PM me. Good luck. Hope you didn't pay for the advice you were given!
thankyou for your advice. I feel err a bit worried now that i am doing it all wrong :-( My diet is not too bad, i have 2 weetabix with semi-skim milk , wholemeal bread sandwich or toast with eggs for lunch, teatime stirfry/spag bol etc all home cooked i ahve a takeawayonce a week. I have cut out all sugar from my diet too.
The fitness instructor was a man from the gym i have joined - i thought he knew what he was on about. If you do have any great ideas on how to help me let me know lol that is if you don't mind your advice would be gratefully recieved i will read it if you pm me . I was going to pm you back but i can't see where to do it!
I'm checking out for the day but will PM you in the morning.
i have been to the gym sun and today and have done the weights first then the cardio thanks for telling me about that.
Hi. You're welcome. The site wouldn't let me PM you until I was a member for five days. Did you have any further specific questions?
lol right thats why i couldn't pm either then! I Just wondered if you think the weights are going to help flatten /tone my stomach and waist? I don't want to turn into a female body builder lol. Really if you could point me in the right direction for the best exercises for my middle area. My arms and legs are quite nicely toned so i dont want to overwork those. Also tips on diet to help aid my fitness would be great.
thanks in advance :-)
Your routine doesn't look bad, but I would add either squats or lunges, and keep your rep range at 12-15. Don't worry about building a ton of muscle mass- you don't have enough testosterone to have that concern. As for your diet, use the BMR calculator on this site to determine your basal metabolic rate and then multiply that number by one of the following to account for activity: BMR x 1.375 if you work out 2-3 times per week
X 1.55 if you work out 3-5 times.
Whatever that total number is, subtract 500 calories from. That's how many calories you need in a day. To determine your macronutrient ratios, try to get 20% of your calories from protein, 60% from carbs, and the remaining 20% from healthy fats. Let me know if you have any follow up questions.
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thankyou iwalkalone i will do the bmr thing. I'm cracking on with my training i am going 4 times a week to the gym, one zumba class and one bodysculpt class. My waist has started to come back lovely lol.
Oh and uptownnerd - i may have had 4 kids but i don't have any cellulite ta very much!
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