Need help! Can You Provide an Exercise Plan to lose weight?
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da_jazzgal
- STARTING OUT
- Posts: 8
- Joined: Thu Oct 02, 2008 4:03 am
Need help! Can You Provide an Exercise Plan to lose weight?
I want to put together an exercise plan to lose weight and body fat. I want to fit/tone/curvy all over body. I want strength and cardio training. What is the best way to go about that with all the exercise and workout routines you have? I don't know which ones to pick specifically. I NEED HELP DESPERATELY! Right now I weigh 264 pounds and I want to be around 130 pounds, I’m tired of being unhealthy and ridiculed. Is there anyway you could help me put together an exercise plan based on the information on your website please?
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da_jazzgal
- STARTING OUT
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- Joined: Thu Oct 02, 2008 4:03 am
day 1
bodyweight squats x 15 reps (add wt when neeeded)
push ups on a smith machine at a you can do 15 reps at
inverted rows the same as push ups
plank x as long as you can where you may need to use a bench if you can't get up and dowen easily...if your sets are really short (less than 30secs) then do 1 set, rest the time you got and go again each time you do planks
do this 3 times ina circuit so one after the other with no rest btw exercises but rest 1 - 2mins btw circuits
day 2 - cardio x 20mins whatever you want to do...nice and easy for now dependiong on your fitness
day 3 - go for a walk
day 4
static lunges x 15 ading wt as needed
single arm shoulder press x 15
single arm standing cable row x 15
prone plank same as day 1
circuits again x 3
day 5 - same as day 2
day 6 - same as day 3
day 7 - same as day 3
for weeks 1, 2 and 3 add wt to the exercises but keep the sets and reps the same
weeks 4 - 6 add 1 circuit each week and keep the wt the same
bodyweight squats x 15 reps (add wt when neeeded)
push ups on a smith machine at a you can do 15 reps at
inverted rows the same as push ups
plank x as long as you can where you may need to use a bench if you can't get up and dowen easily...if your sets are really short (less than 30secs) then do 1 set, rest the time you got and go again each time you do planks
do this 3 times ina circuit so one after the other with no rest btw exercises but rest 1 - 2mins btw circuits
day 2 - cardio x 20mins whatever you want to do...nice and easy for now dependiong on your fitness
day 3 - go for a walk
day 4
static lunges x 15 ading wt as needed
single arm shoulder press x 15
single arm standing cable row x 15
prone plank same as day 1
circuits again x 3
day 5 - same as day 2
day 6 - same as day 3
day 7 - same as day 3
for weeks 1, 2 and 3 add wt to the exercises but keep the sets and reps the same
weeks 4 - 6 add 1 circuit each week and keep the wt the same
welcome da_jazzgal, just a little hint..
take some pics in your bathing suit front back and side and use a tape measure to measure points of your body. (the points can be found on the site under the tracking system).
You will probably be able to better track your results by doing this every couple of weeks than relying on the scale. If you gain some muscle and lose some fat guaranteed the scale won't show it but the tape measure and pictures will.
Imagine a square inch of fat and a square inch of muscle, the muscle is about 3x more in weight. So if you lose a square inch of fat and gain a 1/3 of a square inch of muscle the scale won't change but the tape measure sure will!
I tell you this becuase so many people give up because they don't see the changes they are affecting to their bodies. Keeping track of reps and weights is another way of tracking as well because it shows you how much stronger your body is becoming.
Best of luck and keep in touch.
cheers...
take some pics in your bathing suit front back and side and use a tape measure to measure points of your body. (the points can be found on the site under the tracking system).
You will probably be able to better track your results by doing this every couple of weeks than relying on the scale. If you gain some muscle and lose some fat guaranteed the scale won't show it but the tape measure and pictures will.
Imagine a square inch of fat and a square inch of muscle, the muscle is about 3x more in weight. So if you lose a square inch of fat and gain a 1/3 of a square inch of muscle the scale won't change but the tape measure sure will!
I tell you this becuase so many people give up because they don't see the changes they are affecting to their bodies. Keeping track of reps and weights is another way of tracking as well because it shows you how much stronger your body is becoming.
Best of luck and keep in touch.
cheers...
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da_jazzgal
- STARTING OUT
- Posts: 8
- Joined: Thu Oct 02, 2008 4:03 am
thanks vamp!
hi!,
This is what the instructor in the gym wants me to do, i've been following this for the past 4 days now, is this good enough?
3 days cardio & abs
Warm-up on treadmill (10 minutes)
Crunches 2 x 15
Reverse Crunch 2 x 15
Side Crunch 2 x 15
Straight leg crunch 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
Stationary Bike (15 minutes)
and
3 days
Warm-up on treadmill (10 minutes)
Lat pull: 2 x 15 – 30 sec rest
Chest press: 2 x 15
Leg extension 2 x 15
Leg curls 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
and
This is what the instructor in the gym wants me to do, is this ok?
Nutrition Plan
(1950 cal approx)
Breakfast: 100 gram whole grain cereal
200 ml low fat milk
1 apple (small)
After gym snack: 3 boiled eggs without yoke
Or
100 gm low fat cottage cheese
2-3 slices of bran bread
1 cup tea
Lunch: 40gm boiled rice
Or
1-3 slices of bran bread
With
150gm chicken
Or
Fish
Or
200gm mixed pulses
And
1 small bowl of fresh salad
Evening snack: 1 cup tea
With
200gm of baked potatoes
Or
Digestive biscuits 2-3
Or
Boiled peas and corn
Dinner: 150gm chicken
Or
Fish
Or
Mixed pulses
With
1-2 slices of bran bread or rice
1 small bowl of fresh salad
hi!,
This is what the instructor in the gym wants me to do, i've been following this for the past 4 days now, is this good enough?
3 days cardio & abs
Warm-up on treadmill (10 minutes)
Crunches 2 x 15
Reverse Crunch 2 x 15
Side Crunch 2 x 15
Straight leg crunch 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
Stationary Bike (15 minutes)
and
3 days
Warm-up on treadmill (10 minutes)
Lat pull: 2 x 15 – 30 sec rest
Chest press: 2 x 15
Leg extension 2 x 15
Leg curls 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
and
This is what the instructor in the gym wants me to do, is this ok?
Nutrition Plan
(1950 cal approx)
Breakfast: 100 gram whole grain cereal
200 ml low fat milk
1 apple (small)
After gym snack: 3 boiled eggs without yoke
Or
100 gm low fat cottage cheese
2-3 slices of bran bread
1 cup tea
Lunch: 40gm boiled rice
Or
1-3 slices of bran bread
With
150gm chicken
Or
Fish
Or
200gm mixed pulses
And
1 small bowl of fresh salad
Evening snack: 1 cup tea
With
200gm of baked potatoes
Or
Digestive biscuits 2-3
Or
Boiled peas and corn
Dinner: 150gm chicken
Or
Fish
Or
Mixed pulses
With
1-2 slices of bran bread or rice
1 small bowl of fresh salad
3 days cardio & abs
Warm-up on treadmill (10 minutes)
Crunches 2 x 15
Reverse Crunch 2 x 15
Side Crunch 2 x 15
Straight leg crunch 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
Stationary Bike (15 minutes)
Honestly hun, I don't know you're trainer but I strongly disagree.
All the crunches and there variations are not going to do what you want. Please don't spend the energy or effort on them.
On a cardio day, one machine each day, 30 minutes as hard as you can, stretch afterwards. Every second week increase the incline or speed or level by an increment (however the machine does this). Each of these machines this is possible. For now just keep the time frame the same....say on the treadmill you increase the incline by .5 this time, then next time increase the speed by .1. You will probably find it easier to increase the speed more often than the incline on the treadmill.
I would not worry about abs workout right now.
Cheers
Warm-up on treadmill (10 minutes)
Crunches 2 x 15
Reverse Crunch 2 x 15
Side Crunch 2 x 15
Straight leg crunch 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
Stationary Bike (15 minutes)
Honestly hun, I don't know you're trainer but I strongly disagree.
All the crunches and there variations are not going to do what you want. Please don't spend the energy or effort on them.
On a cardio day, one machine each day, 30 minutes as hard as you can, stretch afterwards. Every second week increase the incline or speed or level by an increment (however the machine does this). Each of these machines this is possible. For now just keep the time frame the same....say on the treadmill you increase the incline by .5 this time, then next time increase the speed by .1. You will probably find it easier to increase the speed more often than the incline on the treadmill.
I would not worry about abs workout right now.
Cheers
3 days
Warm-up on treadmill (10 minutes)
Lat pull: 2 x 15 – 30 sec rest
Chest press: 2 x 15
Leg extension 2 x 15
Leg curls 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
I agree with swanso on this being "crap".
5-10 minute warm-up on a cardio machine or walking a track or skipping or etc. Get the blood pumping and the joints lubed so to speak.
dumbbell squat, should bend just past 90 degrees at knee. Just hold the dumbbells at your side and do the squats with your feet spaced a little wider than your shoulders and toes facing a little outward. Keep your head level, looking straight ahead and squat straight up and down.
Lat Pull-down
Sit row
Bench Press
Military Press
do this circuit style, so one excercise one after the other, rest for 2 minutes and go again. You should do 10 repitions of each exercise and go through the circuit 3x.
Start at a low weight or bar and add the smallest increment of weight possible at the beginning of each week. For example, this week you do the bar for bench press, the smallest plates avaiable are 2 1/2 so one on each side of the bar is 5 lbs that will be the weight you add the following week and so on. Keep a little book to help you remember what you do and make notes on questions or observations about how you're doing. You can also track you body measurements in the same book so you have it all easily accessable.
All these exercises you can watch how to do on you tube.
As stated earlier, this is a marathon not a speed race. You are new to this and your body will need a certain adaption time but by using small increases and a consistant program you will see results at a slower but healthy and non-injury rate.
(if you have issues with alot of hunger pains and/or light headed feelings you may need to increase your calorie intake, just keep it clean and you will be okay, protein will be a good addition to any meal or snack. Keep yourself hydrated as well.)
After you are done weights a 15 minute, moderate pace cardio event would be fine and then make sure you stretch.
These are ideas for you but not orders or must dos. Others will agree or disagree and the decission is ultimately yours. This routine may be good for about 2 to 3 months and then need revision because your body and mind will be ready for something new. This is a natural progression.
Cheers
Warm-up on treadmill (10 minutes)
Lat pull: 2 x 15 – 30 sec rest
Chest press: 2 x 15
Leg extension 2 x 15
Leg curls 2 x 15
Treadmill - Brisk walking (25 minutes)
Elliptical Machine (15 minutes)
I agree with swanso on this being "crap".
5-10 minute warm-up on a cardio machine or walking a track or skipping or etc. Get the blood pumping and the joints lubed so to speak.
dumbbell squat, should bend just past 90 degrees at knee. Just hold the dumbbells at your side and do the squats with your feet spaced a little wider than your shoulders and toes facing a little outward. Keep your head level, looking straight ahead and squat straight up and down.
Lat Pull-down
Sit row
Bench Press
Military Press
do this circuit style, so one excercise one after the other, rest for 2 minutes and go again. You should do 10 repitions of each exercise and go through the circuit 3x.
Start at a low weight or bar and add the smallest increment of weight possible at the beginning of each week. For example, this week you do the bar for bench press, the smallest plates avaiable are 2 1/2 so one on each side of the bar is 5 lbs that will be the weight you add the following week and so on. Keep a little book to help you remember what you do and make notes on questions or observations about how you're doing. You can also track you body measurements in the same book so you have it all easily accessable.
All these exercises you can watch how to do on you tube.
As stated earlier, this is a marathon not a speed race. You are new to this and your body will need a certain adaption time but by using small increases and a consistant program you will see results at a slower but healthy and non-injury rate.
(if you have issues with alot of hunger pains and/or light headed feelings you may need to increase your calorie intake, just keep it clean and you will be okay, protein will be a good addition to any meal or snack. Keep yourself hydrated as well.)
After you are done weights a 15 minute, moderate pace cardio event would be fine and then make sure you stretch.
These are ideas for you but not orders or must dos. Others will agree or disagree and the decission is ultimately yours. This routine may be good for about 2 to 3 months and then need revision because your body and mind will be ready for something new. This is a natural progression.
Cheers
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da_jazzgal
- STARTING OUT
- Posts: 8
- Joined: Thu Oct 02, 2008 4:03 am
I agree with swanso5...you need more protein. Keep it up! Hey, don't forget to check in! I can advise you that pictures would be a GREAT thing for you. I haven't been taking pictures. I wish I have, because I know it would have helped me to feel better about what's going on. And that's the thing - if you don't feel good about what's happening, you won't keep it up. Even though you're losing weight and getting healthier, you see yourself EVERY DAY and the changes will be steady, but gradual. Folks who haven't seen you for a long time will be encouraging, but if you have pics, you'll be able to look at them, see the changes, and stay inspired.