what i'm up too

[jusme]

WHAT DO YOU ALL THINK OF THIS??? I'M 110 SLENDER/SLIM WITH A POOCH (USE TO BE FLAT BUT HAD TWO KIDS) I WANT TO JUST TONE UP OVERALL! I DON'T MINE GAINING A FEW LBS AS LONG AS ITS MUSCLE WEIGHT!!

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Meal Times: 8am * 11am * 2pm * 5pm * 8pm

Monday, Wednesday, and Friday- weight training

Tuesday and Thursday- 30 min yoga & 30 min HIIT cardio


Weight Training:

Biceps
• Dumbbell curls 3 sets 8 reps (5lbs)
• Concentration curls 3 sets 8 reps (5lbs)

Triceps
• Standing kick backs 3 sets 8 reps (3lbs)
• Floor dips 3 sets 8 reps

Shoulders
• Shoulder over head raise 3 sets 8 reps (5lbs)
• Side raise 3 sets 8 reps (5lbs)
• Straight up press 3sets 8 reps (5lbs)

Calves
• Calve raise 3 sets 8 reps

Abs
• Flutter kicks 3 sets 15 reps
• Toe touches 3 sets 15 reps

Back
• Dead lift 3 sets 8 reps (10lbs)
• Mid row 3 sets 8 reps (5lbs)

Thighs
• Front squats 3 sets 8 reps (10lbs)
• Lunges 3 sets 8 reps (5lbs)

Butt
• Kick backs 3 sets 15 reps[/b]

[swanso5]

- what do you eat for those meals?
- do you do all that in one day? it would take forever...use something like this:

workout 1 - deadlifts 4 x 6, push up variation 3 x 12 alternate with db row, stand shoulder press alternate with face pull 3 x 15, supine bridges 3 x 15 alternated with prone ab brace 3 x time up to 2mins per set

workout 2 - front squats 4 x 6, seated row alternated with db bench press 3 x 12, Reverse Lunges 3 x 8 each leg alternated with chin up or inverted row 3 x 12, birdog x 12 each leg alternated with side ab brace x time up to 45secs

- we don't need to waste time with isolation exercises, machine exercises and arm/calf work...if you have extra time than you can but your workouts should not exceed 1hr in total

[jusme]

i only do weight training on M W and F and under each area to workout i do one of the two i have listed! i do a aerobic workout those same days but in the morning and do the weights in the afternoon! On T and Th i only do yoga in the morning then in the afternoon i do jump rope/ hula hoop!


i don't have a menu i stick with but i eat:

breakfast cereal or oatmeal, fruits/salads, only grilled or baked chicken, lean beef, grilled or baked potatoes, rice, toast (wheat bread), green veges mainly broccoli and leafy greens! and so on............ i take a multivitamin every morning too!

i'm considering drinking whey protein after weight training but not sure if i really need to do that or not????????

[swanso5]

- either way, the full body workouts with free wt compound exercises is alwyas best for muscle gain and fat loss as they are harder, use more muscles and allows for heavier wts to be used
- i forgot to add cardio in...your better doing interval training on tue/thu and maybe sat but i don't think you need to do 2 sessions a day...all up your 8 sessions a week in 7 days....quality over quantity remember
- make breakfast cerial a high fibre one if it isn't
- potatoes, rice, pasta and bread is only to be had straight after wts training, no other time
- have fruit in 2nd meal too
- i would strongly suggest a protein shake after your wt workouts yes, doesn't matter which one though just get a low carb one that has less than 10 grams of carbs per 40g serve

[jusme]

thanks a lot for all your input swanso5
i didn't even know about eating potatoes, rice, pasta and bread after the weight training!

so what if instead of doing weight training and aerobics together i do weight training M W F and then T Th i do 30min yoga (have to do yoga i love the flexibility i get from it) and 30 min cardio workout!

And i will be getting that protein shake

thanks again

[swanso5]

yeah that would be fine, just remeber 60min sessions mon/wed/fri so your cardio will only be done to fill up the hr but do the intervals as hard as you can

[jusme]

well here is what i look like right now! And in a month i hope to start seeing some progress!