Hey, I'm 5ft 4 and currently weigh 126 pounds (9 stone). I don't really work out much, but eat reasonably healthily..
I have put on a fair bit of weight since starting university in september 2007. I used to be 110 pounds and want to get back to that weight, it is how I am comfortable with body. Can anyone help me out with a basic workout plan for the gym? I dont really know if I'm doing the right things for the right amount of time! I usually do about 20 minutes of cardio, and then some leg weights and sit ups...but i'm never really that worn out by the time I finish!
I really want to lose weight and tone up! I'm aiming to eat about 1,200 - 1,400 calories a day..do people recommend I supplement workouts with protein shakes? I've never really considered them..
Any help would be much appreciated!
Help with a workout plan for the gym!
Moderators: Boss Man, cassiegose
davih,
protein shakes are the least of your worries. Google :"crossfit". Search for beginner crossfits using just your body weight. These workouts would be perfect for you. Much more productive and efficient than your cardio/weights/abs routine. You will be done quicker PLUS you can typically do them in your own house until you get your "wind" and not worry about "looking odd", a common fear of new people to working out in a gym full of bench pressing muscleheads. Once you get the hang of a few different crossfits for beginners, your goal should be to increase reps, NOT WEIGHT, each time, and complete the entire routine FOR TIME. For instance, completing 20 reps of 5 different crossfit body/core rotines repeated four time for a 20 minute time frame on your first workout should then be tried to complete more reps the following workout by the same time frame, etc. This will keep you slated to be cardio-healthy and stamina (tone, not bulk), and you won't be discouraged like your current routine.
Addressing your caloric intake, your "estimated" figures puts your TDEE with a crossfit routine 4 times a week at your height, age, weight around 1250-1325 calories a day. AS an "easy to follow" rule of thumb, incorporate this calaorie requirement everyday over 6 meals and never go over 20-22 net carbs each meal. Incorporate a lot of greens and complete proteins. Make sure you eat after every single workout within 30 minutes. For now, this will get you started. Come back in a month and we'll talk about protein shakes. You can do this, davih! Good luck!
protein shakes are the least of your worries. Google :"crossfit". Search for beginner crossfits using just your body weight. These workouts would be perfect for you. Much more productive and efficient than your cardio/weights/abs routine. You will be done quicker PLUS you can typically do them in your own house until you get your "wind" and not worry about "looking odd", a common fear of new people to working out in a gym full of bench pressing muscleheads. Once you get the hang of a few different crossfits for beginners, your goal should be to increase reps, NOT WEIGHT, each time, and complete the entire routine FOR TIME. For instance, completing 20 reps of 5 different crossfit body/core rotines repeated four time for a 20 minute time frame on your first workout should then be tried to complete more reps the following workout by the same time frame, etc. This will keep you slated to be cardio-healthy and stamina (tone, not bulk), and you won't be discouraged like your current routine.
Addressing your caloric intake, your "estimated" figures puts your TDEE with a crossfit routine 4 times a week at your height, age, weight around 1250-1325 calories a day. AS an "easy to follow" rule of thumb, incorporate this calaorie requirement everyday over 6 meals and never go over 20-22 net carbs each meal. Incorporate a lot of greens and complete proteins. Make sure you eat after every single workout within 30 minutes. For now, this will get you started. Come back in a month and we'll talk about protein shakes. You can do this, davih! Good luck!