18, Need advice

[pointdash]

Hello. I'm 18, slightly taller than 5' 1" and I weigh 45kg (about 99-100 pounds).

I'm training for fitness, confidence and a good toned body. (Secret question would be how to get a flat tummy/abs.) I'm a total newbie at this whole exercise thing because no one's there to tell me what to do so I usually just do own thing. current exercise regime is cardio two times a week and strength training once a week. Cardio training would just be running and this is where problem comes in. I can't seem to go past 5km. Any advice to lengthening running distance? Do I have to eat clean? ( breakfast would usually be cereal/oat. Lunch and dinner would be rice and meat and leafy veggies, because rice is a staple in country.) Or should I just be patient and continue trying?

Also, any extra advice for strength training? strength training usually focuses on abs and arms, usually with dips and a variety of ab exercises like leg raises, crunches, reverse crunches etc. Should I mix it up and widen the variety?

Thanks guys

[Boss Man]

Hello Pontdash, good to speak to you.

This kind of system might work for you. It's something I've posted before.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts).


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this using just body weight.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

[ChampionRising89]

Honestly, I'd add other exercises like pull-ups and chin-ups. Furthermore, I'd also incorporate the weighted version of each, and worry not, because they will work most of your superior body.

[Boss Man]

Why would you add those exercises and how would the person go about doing them?