hi im new to this site and im looking for a workout routine to lose weight and tone up a little! im currently around 140lbs and want to drop around 20lbs of that. i need someone to help out as ive not got a clue how to go about it as im totally new to working out! ive not got accsess to a gym although i have got an exercise bike and some dumbbells and i could also use boyfriends weights if need be(he works out frm home).
i was also wondering wot i should be eating and at wot times? i would like to lose the majority of the 20lbs by xmas? would this be possible with the equipment ive got? im 20 years old and jst over 5 foot! any help would be greatly appreciated thanx!
newbie needs a routine!!!!!
Moderators: Boss Man, cassiegose
by x-mass, yes, if you do the work.
read the diet and nutrition forum sticky "read this before posting" for your diet needs.
As for working out
Mon, wed, fri weights full body compound lifts ie waterbury method by chad waterbury
Tues, Thurs, Sat cardio HIIT work.....
2 min. warm-up
1 min. hard
2 min. easy
(5 x)
5 min. very easy
15 min. steady moderate
2-3 minutes cool down (very easy pace, low intensity)
Stretch
last bit of advice, forget the scale. Pull out a measuring tape and measure your body every 2 weeks and write it down (the points to measure and how to do it are in this site's tracking system) Also, take a picture of your front, back and side in your bathing suit at each measuring time as well. If you decide to keep using the scale, weigh yourself only at measurement days.
If you gain 1 lb. in muscle and lose 1 lb in fat which we do tend to do especially in the beginning, that scale will not move but the tape measure will. Fat is bigger in size than muscle for the same weight. (think of the number of bricks need to make a ton compared to the number of feathers. Muscle is tight, solid and compact like brick and fat is light and puffy like feathers)
cheers
read the diet and nutrition forum sticky "read this before posting" for your diet needs.
As for working out
Mon, wed, fri weights full body compound lifts ie waterbury method by chad waterbury
Tues, Thurs, Sat cardio HIIT work.....
2 min. warm-up
1 min. hard
2 min. easy
(5 x)
5 min. very easy
15 min. steady moderate
2-3 minutes cool down (very easy pace, low intensity)
Stretch
last bit of advice, forget the scale. Pull out a measuring tape and measure your body every 2 weeks and write it down (the points to measure and how to do it are in this site's tracking system) Also, take a picture of your front, back and side in your bathing suit at each measuring time as well. If you decide to keep using the scale, weigh yourself only at measurement days.
If you gain 1 lb. in muscle and lose 1 lb in fat which we do tend to do especially in the beginning, that scale will not move but the tape measure will. Fat is bigger in size than muscle for the same weight. (think of the number of bricks need to make a ton compared to the number of feathers. Muscle is tight, solid and compact like brick and fat is light and puffy like feathers)
cheers
if you've never done any exercise before then you'll need to start with bodyweight exercises mixed with some wt exercises for equipment reasons
bodyweight squats / push ups / db rows all x 15 / planks x 1min x 3 circuits
static lunges / chest supported rows / single arm shoulder press all x 15 / side planks x 30secs x 3 circuits
alternate these every second day (mon - 1, wed - 2, fri - 1etc..)
on the other days jump on the bike and do 20mins a day for starters...if you have a distance thing on there simply do a further distance each time you do it
bodyweight squats / push ups / db rows all x 15 / planks x 1min x 3 circuits
static lunges / chest supported rows / single arm shoulder press all x 15 / side planks x 30secs x 3 circuits
alternate these every second day (mon - 1, wed - 2, fri - 1etc..)
on the other days jump on the bike and do 20mins a day for starters...if you have a distance thing on there simply do a further distance each time you do it
Welcome to the board and congrats on your new journey of healthy living. You will be amazed about how much better you feel.
I 100% agree with vamp about the scale. DO NOT become a slave to it. 20#'s by Christmas may be a stretch, and in personal opinion, not healthy. A wise soul once told me. "Slow and steady wins the race" (kudos to SarahPT). The key is proper nutrition, a well rounded workout routine and postive attitude. There are many trainers on this site who are very knowledgeable and can lead you in the right direction. PM them and see what they have to offer or find a certified personal trainer in your area. It's well worth the expense. Good Luck to you
I 100% agree with vamp about the scale. DO NOT become a slave to it. 20#'s by Christmas may be a stretch, and in personal opinion, not healthy. A wise soul once told me. "Slow and steady wins the race" (kudos to SarahPT). The key is proper nutrition, a well rounded workout routine and postive attitude. There are many trainers on this site who are very knowledgeable and can lead you in the right direction. PM them and see what they have to offer or find a certified personal trainer in your area. It's well worth the expense. Good Luck to you
what is there, 11 weeks to Christmas (sorry all, not talking shopping or anything I promise)
2 lbs a week is 22 lbs, I didn't say easy and I gave her the tools. She supplies the effort and determination and bam Christmas is here. I bet a 12- 15 lbs fat loss would be super for her and the other 5 lbs won't matter if she goes for the tape measure instead of the scale.
Cheers
2 lbs a week is 22 lbs, I didn't say easy and I gave her the tools. She supplies the effort and determination and bam Christmas is here. I bet a 12- 15 lbs fat loss would be super for her and the other 5 lbs won't matter if she goes for the tape measure instead of the scale.
Cheers
It really depends on the person but I'm inclined to agree with Boopster, 20lbs in 11 week for a female is quite a lot to lose, scale wise. It may require quite a bit of deprivation. I can't prove it, but I do believe that women are hardwired to hang onto fat a lot more then men, it's a survival mechanism and ensures fertility.
However, it is an individual thing.
Lydam, if you boyfriend trains, work with him. Do the SAME lifts he does, and work with a resistance that is difficult for you, don't buy into the "training for females" myth, there is no such thing.
Look for the book "The New Rules of Lifting" or NROL for Women" (basically the same thing) and follow that workout.
Do not deprive yourself of nourishment, you need to build up some muscle before you lose fat. The more lean tissue you carry, the more you can eat and still keep burning the fat. Do not pay too much attention to the scale, it is a liar. Measure and use the mirror and don't get hung up on the scale numbers.
I would predict (based on the info provided) that if you train hard for the next 11 weeks, eat well and recover fully between sessions, you will get to about 130-133 and look amazing.
However, it is an individual thing.
Lydam, if you boyfriend trains, work with him. Do the SAME lifts he does, and work with a resistance that is difficult for you, don't buy into the "training for females" myth, there is no such thing.
Look for the book "The New Rules of Lifting" or NROL for Women" (basically the same thing) and follow that workout.
Do not deprive yourself of nourishment, you need to build up some muscle before you lose fat. The more lean tissue you carry, the more you can eat and still keep burning the fat. Do not pay too much attention to the scale, it is a liar. Measure and use the mirror and don't get hung up on the scale numbers.
I would predict (based on the info provided) that if you train hard for the next 11 weeks, eat well and recover fully between sessions, you will get to about 130-133 and look amazing.
