To realistically achieve body definition what is the guaranteed or best methods to follow to reach goals.
Health, fitness, diet, motivation and time are not issues. Maybe age! (late forties), must be other women out there the same.
I am results driven, so am prepared for the commitment. currently do resistance training and cardio. I use Nautilus equipment and treadmill/bike
Would appreciate responses of weekly program/formula that I can follow that will give results together with diet.
Body Sculpting/Definition Program Suggestions
Moderators: Boss Man, cassiegose
Thank you for pointing me in the right direction.
I have read the guide, and I know now that diet that I thought was OK is CRAP!.
Need the help to start tweaking what I do now, so if you could advise on workouts and diet, I think I will be able to get head around this stuff.
Embarrasing, diet is:
0600-Weetybix cereal(handful) & SpecialK(handful) w/skim milk, coffee w/skim milk
0930-W/meal sandwich with tomato&cheese w/nescafe coffee sachet drink
1200-Salad & tuna or wholemeal salad/ham sandwich
1400-apple
1600-Workout
1730-Coffee w/skim milk
1800-tuna & pasta or brown rice and veggies.
1700-Yogo Custard
Oh...& the odd snake or two from the work lolly jar!! Why do they keep them on the desks.
NEED TO KNOW WHAT TO CHANGE WITH DIET?
workout is on Nautilus (still learning some names)
All usually 2x8 reps. duration30-40mins. rest:1 min?
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike - 1minute fast/1minute easy or 15 mins elliptical
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
TH: Upper
Fri: Cardio
Sat: Lower
WHAT SHOULD I BE CHANGING WITH WORKOUT?
GOAL= BODY DEFINITION.
I have read the guide, and I know now that diet that I thought was OK is CRAP!.
Need the help to start tweaking what I do now, so if you could advise on workouts and diet, I think I will be able to get head around this stuff.
Embarrasing, diet is:
0600-Weetybix cereal(handful) & SpecialK(handful) w/skim milk, coffee w/skim milk
0930-W/meal sandwich with tomato&cheese w/nescafe coffee sachet drink
1200-Salad & tuna or wholemeal salad/ham sandwich
1400-apple
1600-Workout
1730-Coffee w/skim milk
1800-tuna & pasta or brown rice and veggies.
1700-Yogo Custard
Oh...& the odd snake or two from the work lolly jar!! Why do they keep them on the desks.
NEED TO KNOW WHAT TO CHANGE WITH DIET?
workout is on Nautilus (still learning some names)
All usually 2x8 reps. duration30-40mins. rest:1 min?
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike - 1minute fast/1minute easy or 15 mins elliptical
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
TH: Upper
Fri: Cardio
Sat: Lower
WHAT SHOULD I BE CHANGING WITH WORKOUT?
GOAL= BODY DEFINITION.
Thank you for pointing me in the right direction.
I have read the guide, and I know now that diet that I thought was OK is CRAP!.
Need the help to start tweaking what I do now, so if you could advise on workouts and diet, I think I will be able to get head around this stuff.
Embarrasing, diet is:
0600-Weetybix cereal(handful) & SpecialK(handful) w/skim milk, coffee w/skim milk
0930-W/meal sandwich with tomato&cheese w/nescafe coffee sachet drink
1200-Salad & tuna or wholemeal salad/ham sandwich
1400-apple
1600-Workout
1730-Coffee w/skim milk
1800-tuna & pasta or brown rice and veggies.
1700-Yogo Custard
Oh...& the odd snake or two from the work lolly jar!! Why do they keep them on the desks.
NEED TO KNOW WHAT TO CHANGE WITH DIET?
workout is on Nautilus (still learning some names)
All usually 2x8 reps. duration30-40mins. rest:1 min?
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike - 1minute fast/1minute easy or 15 mins elliptical
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
TH: Upper
Fri: Cardio
Sat: Lower
WHAT SHOULD I BE CHANGING WITH WORKOUT?
GOAL= BODY DEFINITION.
I have read the guide, and I know now that diet that I thought was OK is CRAP!.
Need the help to start tweaking what I do now, so if you could advise on workouts and diet, I think I will be able to get head around this stuff.
Embarrasing, diet is:
0600-Weetybix cereal(handful) & SpecialK(handful) w/skim milk, coffee w/skim milk
0930-W/meal sandwich with tomato&cheese w/nescafe coffee sachet drink
1200-Salad & tuna or wholemeal salad/ham sandwich
1400-apple
1600-Workout
1730-Coffee w/skim milk
1800-tuna & pasta or brown rice and veggies.
1700-Yogo Custard
Oh...& the odd snake or two from the work lolly jar!! Why do they keep them on the desks.
NEED TO KNOW WHAT TO CHANGE WITH DIET?
workout is on Nautilus (still learning some names)
All usually 2x8 reps. duration30-40mins. rest:1 min?
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike - 1minute fast/1minute easy or 15 mins elliptical
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
TH: Upper
Fri: Cardio
Sat: Lower
WHAT SHOULD I BE CHANGING WITH WORKOUT?
GOAL= BODY DEFINITION.
- diet isn't too bad really a few suggestions though
- add fruit to meal 1 eating it first
- add fruit to meal 2 and take out sandwich adding a solid protein food source
- meal 3 is fine but add veggies raw or cooked
- meal 4 needs to be solid protein, veg and salad
- straight after training you need a protein shake either with carbs or adding carbs to it...i have rice bubbles here with shake...not fruit though as it has fibre which slows digestion which you don't want here
- tuna, rice veg meal next
- solid protein and veg before bed, no carbs here
- for training you need to get off the machines...bodyweight and free wt stuf is way better building more muscle and burning more fat at the same time...search Your Body Is A Barbell by Alwyn Cosgrove and Death By Bodyweight by Ian King and do either of those as written...keep cardio days as is...good girl for doing intervals don't do steady state cardio
- body wise where are you now? wt, body fat % etc
- where in oz are you??
- add fruit to meal 1 eating it first
- add fruit to meal 2 and take out sandwich adding a solid protein food source
- meal 3 is fine but add veggies raw or cooked
- meal 4 needs to be solid protein, veg and salad
- straight after training you need a protein shake either with carbs or adding carbs to it...i have rice bubbles here with shake...not fruit though as it has fibre which slows digestion which you don't want here
- tuna, rice veg meal next
- solid protein and veg before bed, no carbs here
- for training you need to get off the machines...bodyweight and free wt stuf is way better building more muscle and burning more fat at the same time...search Your Body Is A Barbell by Alwyn Cosgrove and Death By Bodyweight by Ian King and do either of those as written...keep cardio days as is...good girl for doing intervals don't do steady state cardio
- body wise where are you now? wt, body fat % etc
- where in oz are you??
OK so why are free weights better at burning fat and building muscle, what happens to the body that makes it better?
What is the benefit of a protein shake? Can you suggest one that I can try?
I am 65kg, 5'3" and last time I had body fat % done it was 31%(8 months ago). Not sure what I should be trying to achieve or a % to work towards..any suggestions.
I am in Alice Springs, we have a good gym here, but I feel like an idiot sometimes asking questions that I feel by now I should have grasped! & feel uncomfortable using free weights as need to be shown again.
Thanks again
What is the benefit of a protein shake? Can you suggest one that I can try?
I am 65kg, 5'3" and last time I had body fat % done it was 31%(8 months ago). Not sure what I should be trying to achieve or a % to work towards..any suggestions.
I am in Alice Springs, we have a good gym here, but I feel like an idiot sometimes asking questions that I feel by now I should have grasped! & feel uncomfortable using free weights as need to be shown again.
Thanks again
- free wts require you to "balance" which uses stabilising muscles (core etc) so you can use more muscle at one time increasing efficiency and they also build strength that you can "use"...machines can make you strong at the actual machine, but leg presses don't carry over to increased speed and jumping ability like squats and deadlifts do
- protein shakes are ideal for having as soon as you finish your workout because it's at that time you need instant digestion...liquid will go straight into the system (muscles, blood etc) so recovery is (almost) immediate if...solid protein takes too long to digest and there fore recovery time is prolonged but you have a "window' of about 45mins to get as much quality nutrients into the body as you can so liquid meals are best here than at other times...i love when aussie people come on here so i can used aussie brands...aussie bodies is a good brand over here...
- if body fat is that high than you should concentrate on simply losing wt...developed muscle - = definition so focus on building muscle with training and decreasing fat wsith your food so train hard and heavy with free wts and eat clean...everything is in that article that you read before
- best to be shown again to make sure...hopefully there are some good instructors up there for you
- protein shakes are ideal for having as soon as you finish your workout because it's at that time you need instant digestion...liquid will go straight into the system (muscles, blood etc) so recovery is (almost) immediate if...solid protein takes too long to digest and there fore recovery time is prolonged but you have a "window' of about 45mins to get as much quality nutrients into the body as you can so liquid meals are best here than at other times...i love when aussie people come on here so i can used aussie brands...aussie bodies is a good brand over here...
- if body fat is that high than you should concentrate on simply losing wt...developed muscle - = definition so focus on building muscle with training and decreasing fat wsith your food so train hard and heavy with free wts and eat clean...everything is in that article that you read before
- best to be shown again to make sure...hopefully there are some good instructors up there for you
Thank you...have made an appointment with Gym for this week to get refresher training on free weights and benches and another % test done.
Is there any particular phrase or terminology I can use, so I can explain myself clearly what I am looking for i.e. muscle definition. Sometimes there are so many phrases that to the novice it means one thing but to the experienced it means something else.
Thanks again.
Is there any particular phrase or terminology I can use, so I can explain myself clearly what I am looking for i.e. muscle definition. Sometimes there are so many phrases that to the novice it means one thing but to the experienced it means something else.
Thanks again.
don't say you want to "tone", the worse thing you can do, ecspecially if you get a terrible instructor...yes they are out there
say that you want to build muscle using free wt and bodyweight exercises for now...if possible book in for a re assessment for 4 weeks which will keep you accountable initially and gives you something to work towards through
if you want you can post or pm me your wt, body fat % results and i can show you a little something i've devised
also can you get a water % reading?? i think most "new' gyms have the scales that show a water % reading these days
say that you want to build muscle using free wt and bodyweight exercises for now...if possible book in for a re assessment for 4 weeks which will keep you accountable initially and gives you something to work towards through
if you want you can post or pm me your wt, body fat % results and i can show you a little something i've devised
also can you get a water % reading?? i think most "new' gyms have the scales that show a water % reading these days