Hello. I have been battling back and forth for the past few months on a good, balanced diet and workout routine to get the results that I want. I am not having any luck. For some reason, I am completely dumb in this area. lol. If any personal trainers could please help. I have put all info and what I want to achieve below.
height: between 5'5-5'6
weight: about 110-115 lbs
Already half nice definition in thighs, and abs are decent.
here's what I would love to achieve:
6-pack abs
tight, firm glutes
sculpted calves
arm definition
back definition
I guess I basicly need a total body workout routine and plan, and diet plan. I need a lean, tone body, with no fat on at all for the type of modeling that I am wanting to branch off into. Please, any detailed information is so greatly appreciated!
Tasha
Total body workout routine/Diet help please
Moderators: Boss Man, cassiegose
hopefully sarah responds to this as this is what she does
6 Pack Abs - this will come froma strict but not too low nutrition plan...work on improving your obliques and lower abs if not already...for lower abs do hanging leg raises or a variation of it but make sure your lower abs do the wotrk and not your quads or momentum...l sits are pretty good to as you need to activate your lower abs to keep legs off the ground...for obs try 1 db overhead side bends or saxon side bends...heavy squats and standing shoulder presses will also help as they have to stabilise the torso during these lifts
Tight Firm Glutes - i have a big for a sml waist, not sure why but i feel the most after 1 leg squat and reverse lunge variations...the trick is to get your knee below 90 degrees on these exercises as that is where the bum comes into play...back ext will also bee good as well as lunge variations also below 90 degrees
Sculpted Calves - this is very genetic sorry to say...models would probably want high cut calves more so than low cut to make their legs look longer...really staning calf raises areb your best bet here but they take a lot of work
Arm Definition - as with any other muscle, arm definition will come from building muscle and stripping away...if doing chin ups this should be all you need but maybe some other curling might be required if results are there
Back Definition - same as arms but focus on mid back by squeeaing shoulder blades together as far as you can each end every rep for rows...also some read delt and mid to lower trap work (similar to rows) would be good
Now you have a few goals here but imstead of trying to improve each 1% a week for 20 week i would say try and improve 1 or 2 ata time 5% in 10 weeks then maintaining and focusing on other areas...i suggest listing these in the priority you need to improve them from and then we cans et something up
How long have ou been training and what training / nutrition plan are you following now??
6 Pack Abs - this will come froma strict but not too low nutrition plan...work on improving your obliques and lower abs if not already...for lower abs do hanging leg raises or a variation of it but make sure your lower abs do the wotrk and not your quads or momentum...l sits are pretty good to as you need to activate your lower abs to keep legs off the ground...for obs try 1 db overhead side bends or saxon side bends...heavy squats and standing shoulder presses will also help as they have to stabilise the torso during these lifts
Tight Firm Glutes - i have a big for a sml waist, not sure why but i feel the most after 1 leg squat and reverse lunge variations...the trick is to get your knee below 90 degrees on these exercises as that is where the bum comes into play...back ext will also bee good as well as lunge variations also below 90 degrees
Sculpted Calves - this is very genetic sorry to say...models would probably want high cut calves more so than low cut to make their legs look longer...really staning calf raises areb your best bet here but they take a lot of work
Arm Definition - as with any other muscle, arm definition will come from building muscle and stripping away...if doing chin ups this should be all you need but maybe some other curling might be required if results are there
Back Definition - same as arms but focus on mid back by squeeaing shoulder blades together as far as you can each end every rep for rows...also some read delt and mid to lower trap work (similar to rows) would be good
Now you have a few goals here but imstead of trying to improve each 1% a week for 20 week i would say try and improve 1 or 2 ata time 5% in 10 weeks then maintaining and focusing on other areas...i suggest listing these in the priority you need to improve them from and then we cans et something up
How long have ou been training and what training / nutrition plan are you following now??
Hi Tasha, welcome to the forum.
I doubt that you are dumb in this area. You just haven't figured out exactly what your needs are.
Sometimes people think they are eating right and training right, and they really may be working hard. It just may not be exactly what their body needs to get those results.
Swanso is right about the 6 pack abs. It's really hard to uncover all those muscles and it will come from having a very strict nutrition plan that is made just right for you, so your body can keep dropping body fat. Do ab exercises that are a challenge for your abs. If you can do 50 crunches, choose an exercise that is more challenging and you can only do a few reps on. Some core exercises would be beneficial as well.
Your glutes can be hit very well on those exercises such as squats, lunges and deadlifts. Of course, for it to be sculpted fat will need to be shed.
You can try a variety of calf exercises, such as standing calf raises, one leg calf raises, calf presses on the leg press machine with different foot positions. Calves are a very difficult muscles sometimes.
Your arms are hit quite well when doing exercises for back and chest, so you may not have to hit them directly, or at least not a lot. Work the muscles hard, and work on losing the fat that is covering them.
It's important for you to make sure you are hitting all muscles groups, even those you didn't mention, such as chest and shoulders. It's important to develop strength evenly. Full body workouts 2-3 times a week, with good heavy weights is one important aspect. Another is cardiovascular exercise. Be careful not to over do it though. A couple of steady state sessions and a couple of high intensity interval sessions is often adequate, though of course I don't know specifics for you since I do not know you well enough. As for nutrition, make sure you are eating often enough with small, balanced meals. Fresh, unprocessed foods are best. I really can't make any more specifc recomendations. Before I make recommendations to clients I do a thorough assessment so that I don't give advice that isn't best for the person. Same on forums, I don't want to give advice to someone that isn't best for them. I do hope that the info I gave you was helpful, and please let me know if I can be more helpful at all.
Sarah
I doubt that you are dumb in this area. You just haven't figured out exactly what your needs are.
Sometimes people think they are eating right and training right, and they really may be working hard. It just may not be exactly what their body needs to get those results.Swanso is right about the 6 pack abs. It's really hard to uncover all those muscles and it will come from having a very strict nutrition plan that is made just right for you, so your body can keep dropping body fat. Do ab exercises that are a challenge for your abs. If you can do 50 crunches, choose an exercise that is more challenging and you can only do a few reps on. Some core exercises would be beneficial as well.
Your glutes can be hit very well on those exercises such as squats, lunges and deadlifts. Of course, for it to be sculpted fat will need to be shed.
You can try a variety of calf exercises, such as standing calf raises, one leg calf raises, calf presses on the leg press machine with different foot positions. Calves are a very difficult muscles sometimes.
Your arms are hit quite well when doing exercises for back and chest, so you may not have to hit them directly, or at least not a lot. Work the muscles hard, and work on losing the fat that is covering them.
It's important for you to make sure you are hitting all muscles groups, even those you didn't mention, such as chest and shoulders. It's important to develop strength evenly. Full body workouts 2-3 times a week, with good heavy weights is one important aspect. Another is cardiovascular exercise. Be careful not to over do it though. A couple of steady state sessions and a couple of high intensity interval sessions is often adequate, though of course I don't know specifics for you since I do not know you well enough. As for nutrition, make sure you are eating often enough with small, balanced meals. Fresh, unprocessed foods are best. I really can't make any more specifc recomendations. Before I make recommendations to clients I do a thorough assessment so that I don't give advice that isn't best for the person. Same on forums, I don't want to give advice to someone that isn't best for them. I do hope that the info I gave you was helpful, and please let me know if I can be more helpful at all.
Sarah
diet is not very well, I must admit. I am so busy throughout the day, that I forget to eat until I am so starving that it feels like I am going to pass out because I am so weak. I have looked up somre research, but it seems that some websites say that things are good for you, while others say they are not. Maybe I should look into hiring a personal trainer until I can get use to a regular diet and routine? Could anyonre tell me about how much they generally run?
a personal trainer can't eat for you and all the training won't do a thing if food is adequate...if anything it will make you weaker, more tired and fatter as muscle loss will occur from not enough cal's and/or quality cal's...i can set uop a program for you if you prioritise your needs as we can't do all that you want at once
That would be so awesome! I'd love it if you could set up a program for me. That would also be extrememly helpful and kind of you. needs are I need to workout of entire body. But the first places I would like to see results and defintion would be abs, glutes, and chest. and then I would like to see more definition in arms, back, and the black of thighs. I think I covered all areas of body.. are there any areas that I have not mentioned? Also, how does one determine how much protein they need? Or is it that one is just suppose to eat as much protein as possible?
Food First
This will give you 80% of your results so it is of vital importance. Exercise by it self may not induce wt loss but diet by itsef can and that's where it's at. Don't drop cal's low, just increase the quality of them and you'll most likely have to eat at least 30% more as most women tend to try and "diet" fat away. Here's a simple plan:
meals 1 and 2 - protein and fruit
meals 3 and 4 - protein and veg/salad
meals 5 and 6 - protein and healthy fats
Fruit - any
Veg - any but potatoes
Salad - any (watch dressing packed with cal's most of them avoid if possible)
Protein - lean red meat, lean poultry, eggs, all fish products, low fat dairy, protein powder
Healthy Fats - olive/safflower/flaxseed oil, fish, walnuts/almonds/nuts (all unsalted), avocados
What i want you do is a little more research on healthy fats and find some other foods that you like if not listed above. From the options above, list foods that you eat from each one so we can sort them into a plan that we can follow. Also post a sample food plan that you follow now.
IMPORTANT - GET SOME FISH OIL AND SUPPLEMENT THAT WITH SOME MEALS. THIS IS A VERY GOOD SUPPLEMENT THAT EVRYONE SHOULD BE ON.
Training
This is a little harder. What i would like you to do is to post your current program and the types of stuff you've done before listing all exercises, sets and reps. This will let me know what hasn't worked so we don't try the same thing twice and fail both times. I already have an idea of what to do but I'l wait for your response first.
One last thing, what equipment do you have available? (train at home with db's, running track, commercial gym etc)
Look forward to hearing from you.
This will give you 80% of your results so it is of vital importance. Exercise by it self may not induce wt loss but diet by itsef can and that's where it's at. Don't drop cal's low, just increase the quality of them and you'll most likely have to eat at least 30% more as most women tend to try and "diet" fat away. Here's a simple plan:
meals 1 and 2 - protein and fruit
meals 3 and 4 - protein and veg/salad
meals 5 and 6 - protein and healthy fats
Fruit - any
Veg - any but potatoes
Salad - any (watch dressing packed with cal's most of them avoid if possible)
Protein - lean red meat, lean poultry, eggs, all fish products, low fat dairy, protein powder
Healthy Fats - olive/safflower/flaxseed oil, fish, walnuts/almonds/nuts (all unsalted), avocados
What i want you do is a little more research on healthy fats and find some other foods that you like if not listed above. From the options above, list foods that you eat from each one so we can sort them into a plan that we can follow. Also post a sample food plan that you follow now.
IMPORTANT - GET SOME FISH OIL AND SUPPLEMENT THAT WITH SOME MEALS. THIS IS A VERY GOOD SUPPLEMENT THAT EVRYONE SHOULD BE ON.
Training
This is a little harder. What i would like you to do is to post your current program and the types of stuff you've done before listing all exercises, sets and reps. This will let me know what hasn't worked so we don't try the same thing twice and fail both times. I already have an idea of what to do but I'l wait for your response first.
One last thing, what equipment do you have available? (train at home with db's, running track, commercial gym etc)
Look forward to hearing from you.
Honestly, I have to say, I have kinda been starving myself when it comes to food. I'll eat like 6 eggs whites in the morning, and about a cup of oatmeal, and then the rest of the day, I may only eat a few more egg whites, and oatmeal. So I have really been depriving myself I see. So thats what I need to get done first. I only drink water, and some cranberry juice every few days.
As far as training goes, I do very few calf raises (those things really hurt after about 15 of them). I do reverse crunches, and crunches on an exercise ball, I also do the ab exercise where you roll the exercise ball in front of you, I just started those, and I have to say.. That exercise is awesome! I can really feel the burn. And I just started doing butt raises on the exercise ball as well, before that, it seemed like I had to do about 400 crunches and lunges to feel anything. Thats pretty much it. Every now and then, I would do some butterfly chest exercises. Wow, looking over this, workout was very random, and thats probably why I never got anywhere.
Also, how do I achieve a smaller waiste? measurements are:
31-26-31... I am thinking waist needs to be a ton smaller..?
As far as training goes, I do very few calf raises (those things really hurt after about 15 of them). I do reverse crunches, and crunches on an exercise ball, I also do the ab exercise where you roll the exercise ball in front of you, I just started those, and I have to say.. That exercise is awesome! I can really feel the burn. And I just started doing butt raises on the exercise ball as well, before that, it seemed like I had to do about 400 crunches and lunges to feel anything. Thats pretty much it. Every now and then, I would do some butterfly chest exercises. Wow, looking over this, workout was very random, and thats probably why I never got anywhere.
Also, how do I achieve a smaller waiste? measurements are:
31-26-31... I am thinking waist needs to be a ton smaller..?
do you have wts you can use?
that big breakfast is exactly what you want so keep that but add in the extra meals...you won't be able to do it all at once so add a meal in every 4 - 5 days and in 3 weeks or so you'll be done...you also may have to force feed a little but don't go silly...just get the protein in anyway thena dd the carb / fat items gradually
random training doesn't weork unless you know exactly what works for you
as for waist vacuums can tighten and decrease waist search them they're good as well as diet obviously
that big breakfast is exactly what you want so keep that but add in the extra meals...you won't be able to do it all at once so add a meal in every 4 - 5 days and in 3 weeks or so you'll be done...you also may have to force feed a little but don't go silly...just get the protein in anyway thena dd the carb / fat items gradually
random training doesn't weork unless you know exactly what works for you
as for waist vacuums can tighten and decrease waist search them they're good as well as diet obviously
Today I went grocery shopping! for the first time in almost 2 months! This is what I purchased. If you could helped me set up meals please swanso? Also, maybe help me get a workout rountine together please? If I am asking too much, please let me know. But back on task, here's what I bought at the grocer today:
Walnuts
Almonds
Bbrussel Sprout
Cucumbers
Broccoli
Extra Lean Ground Beef
Lean Ground Turkey breast
Chicken Breast Tenderloins
Non-Fat Plain Yogurt
Low-Fat Cottage Cheese
Eggs
Skim Milk
Apples
Cranberries
Peaches
Whole Wheat Flour Tortillas
Brown Rice
For some reason I feel like I am forgetting something. I also bought some Vanilla flavored Whey Protein Powder. Fish Oil Supplements, Vitamin E Supplements, B-Complex Supplements, Vitamin-C Supplements. I also take Biotin daily.
NOW, all I need to do is learn how to prepare meals, and get a set workout routine together. Suggestions/help?
Walnuts
Almonds
Bbrussel Sprout
Cucumbers
Broccoli
Extra Lean Ground Beef
Lean Ground Turkey breast
Chicken Breast Tenderloins
Non-Fat Plain Yogurt
Low-Fat Cottage Cheese
Eggs
Skim Milk
Apples
Cranberries
Peaches
Whole Wheat Flour Tortillas
Brown Rice
For some reason I feel like I am forgetting something. I also bought some Vanilla flavored Whey Protein Powder. Fish Oil Supplements, Vitamin E Supplements, B-Complex Supplements, Vitamin-C Supplements. I also take Biotin daily.
NOW, all I need to do is learn how to prepare meals, and get a set workout routine together. Suggestions/help?
lol. adding play into your work day huh? I'm joking. I dont have very much available to me at this time. I have this butterfly thing.. let me see if I cant find a link to it on the net... I cant.. but its by Suzanne Somers. You can work your chest out on it, and your arms.. but I lost the guide to it, and all I remember how to do is the chest exercise on it. And I am looking to buy an exercise ball. Other than that, I drive about 7 miles one way to this little 1.5 mile track, and I usually do 3 miles on it. I cant run yet, so I will jog, then walk briskly. I am thinking about trying sprinting. Is there a specific way to sprint?
we'll go for a bodyweight approach for starters...search these exercises if not familuar with them
single squats
single leg deadlifts
close grip chin ups
wide grip pull ups
push up variations (finding one that fits the rep range and relation to your strength level)
inverted rows
handstand push ups
bodyweight tricep extensions or bench dips
front brace/hover/plank (has heaps of names)
side hover etc
hanging leg raises
bench knee ins (this is what i call them so i'll find a link for you)
russian twist variations
these are the best exercises we will be able to do so search them and see what you can and can't
as for cardio try sprints x 5 - 10 but only for as long as you can maintain top speed...start at 5 sets with full rest (time it) and increase 1 set/week until at 10 then drop back to 5 and decrease a rest and so on...do 1 all out sprinting session a week and another 1 - 2 interval sessions lasting no more than 20mins...if you can do these wts and cardio on seperate days
as for food:
walnuts - last 2 meals
almonds - last 2
brussell sprouts - any meal
cucs - any
broccoli - any
extra lean beef - any
turkey - any
chicken - any
yoghurt - any meal but not within 1 hour after training
cottage cheese - any
eggs - any
skim milk - breakfast
apples - first half of day
cranberries - first half of day
peaches - first half of day
tortillas - don't get these again too many carbs i'm thinking but straigh after training if you can or the meal after that but within 60mins after training
brown rice - same
supp's are good..only have powder straight after workout and avoid where possible using it as a meal repelacement but if you can't get any protien than do so but as much solid food as we can which will increase theromgenisis...fish oil 3 x day at 6grams a day (or as directed on bottle / pharmisist)...VE in morning on an empty stomach i think...VB same...VC after workout x 500mg i think...what's biotin???
as for a meal plan have 90% of carbs at breakfast and straight after training workout...something like this:
1 - eggs, fruit
2 - cottage cheese, fruit
3 - beef, fruit
training
4 - powder
5 (30 - 45mins later) - chicken, tortilla, veg
6 - turkey, veg, rice
7 - tuna (need another protein source), veg and / or nuts etc
as mauch water as your littler bladder can handle and a little more
let me know how you go with the search
single squats
single leg deadlifts
close grip chin ups
wide grip pull ups
push up variations (finding one that fits the rep range and relation to your strength level)
inverted rows
handstand push ups
bodyweight tricep extensions or bench dips
front brace/hover/plank (has heaps of names)
side hover etc
hanging leg raises
bench knee ins (this is what i call them so i'll find a link for you)
russian twist variations
these are the best exercises we will be able to do so search them and see what you can and can't
as for cardio try sprints x 5 - 10 but only for as long as you can maintain top speed...start at 5 sets with full rest (time it) and increase 1 set/week until at 10 then drop back to 5 and decrease a rest and so on...do 1 all out sprinting session a week and another 1 - 2 interval sessions lasting no more than 20mins...if you can do these wts and cardio on seperate days
as for food:
walnuts - last 2 meals
almonds - last 2
brussell sprouts - any meal
cucs - any
broccoli - any
extra lean beef - any
turkey - any
chicken - any
yoghurt - any meal but not within 1 hour after training
cottage cheese - any
eggs - any
skim milk - breakfast
apples - first half of day
cranberries - first half of day
peaches - first half of day
tortillas - don't get these again too many carbs i'm thinking but straigh after training if you can or the meal after that but within 60mins after training
brown rice - same
supp's are good..only have powder straight after workout and avoid where possible using it as a meal repelacement but if you can't get any protien than do so but as much solid food as we can which will increase theromgenisis...fish oil 3 x day at 6grams a day (or as directed on bottle / pharmisist)...VE in morning on an empty stomach i think...VB same...VC after workout x 500mg i think...what's biotin???
as for a meal plan have 90% of carbs at breakfast and straight after training workout...something like this:
1 - eggs, fruit
2 - cottage cheese, fruit
3 - beef, fruit
training
4 - powder
5 (30 - 45mins later) - chicken, tortilla, veg
6 - turkey, veg, rice
7 - tuna (need another protein source), veg and / or nuts etc
as mauch water as your littler bladder can handle and a little more
let me know how you go with the search
what do you mean by (need another protein source) by tuna?
Biotin just helps with hair and skin health.. helps strengthen them. SInce taking it, nails have never been so long. Funny thing, I have no idea what any of those exercises are lol.. I will have to get to friends and use his comp.. its a lot faster than this one. So, no bread products at all then?
Biotin just helps with hair and skin health.. helps strengthen them. SInce taking it, nails have never been so long. Funny thing, I have no idea what any of those exercises are lol.. I will have to get to friends and use his comp.. its a lot faster than this one. So, no bread products at all then?
you will need 1 more protein option to go with last meal which is why i put tuna there but any protein option would do just make sure there's no carbs with it...avoid bread where you can...it's part of big 3 - pasta, bread and rice, as when you have the you generally have them in large portions...if you can control your portion size (the size of your palm) than you should be alright but usually people just overindulge..the exercises aren't hard it's just a matter of what your strength level allow and what equipment you can use