Hi,
name is Valerie and about a year ago I used to weigh about 47kgs for 5ft 6'' frame and never had a problem with diet(albeit without exercises) as i was generally quite lean.
But ever since I moved to Italy to further studies, I have changed drastically adapting to their daily culture on food(pizza,pastas,cheese) which resulted in me putting on a lot of weight not to mention 'fat' in body and I now weigh about 55kgs, which is a 8 kgs gain for a small frame Asian girl like me.
I've recently came back home for the holidays and went for a medical check-up and to horror, the doctor told me I had a high of 31% of body fat in body while lean body mass was mearly just a measly 25% for a young 21 years old that is me!
I'm intending on a simple cardio+ strength training plan from all the tips I gathered from the website, and here's plan,
Morning: 30-35mins of cardio(walk+jogging)-beginners
Evening: 45mins of weights + 20 mins cardio(walk+jog)
I'm hoping to keep this routine as daily as possible, but I've read from so many different sources about exercising in the mornings and I am always confused as to whether it's advisable to actually start on an empty stomach or not??
I've also got myself a tub of 100% Whey protien to keep me supplemented but I am not sure of how much I should be taking, if following plan of exercise does that mean I should take 2 servings daily(morn+eve) right after exercise but what about days when I don't exercise? Do i still take it and when?
The protein has a ratio of 25% protien+ 3% carbs but I've heard that high level of protein daily can actually stress the liver, so hope I can get some help here.
Sorry for the lenghty post but hope somebody would be kind enough to provide me with the right informations I need before embarking on fat-burning journey!
Thanks a lot.
-Val-
Girl needs help with Exercise and Supplement Plan.
Moderators: Boss Man, cassiegose
i wouldn't jump straight into 2 sessions a day, you'll just get injured. Instead go for a 3 day a week weights program training the whole body every session. This should be enough to kickstart the fat loss process. Once fat loss stalls than add 2 - 3 cardio sessions on off days. This will take you uop to 6 sessions a week potntially which is more than enough. Food will yeild 80% of the results for fat loss so get this organised. As for the powder the best time is to have 1 scoop with water immediately after your workout (i.e. straight after last set, not 60mins later!). I wouldm suggest going to the link below, registering and searching the articles and sections there as it has everything you need to get started. If you want I can set up a program for you and we'll get started. Let me know how you go.
Hey swanso,
Thanks alot for your input!
I've actually started on cardio at the beginning of the week, just to get a feel of exercising again, I went on the "airwalk" machine lying around house(this kind of walk-on-air treadmill) for about 45 mins on a low target heart-rate that i've heard burns fat efficiently!
It was a great workout, but come tuesday, I've tried to do weights in the evening and to horror, I couldn't even continue sitting-up for 5 minutes!
I mean in the past(few months ago) I've tried doing weights 3 times a week, and I definitely don't remember having any problem going at it for at least 45 minutes! But that was also because I was doing weights alone without cardio,
So do you think the cardio in the morning actually resulted in me not being able to do weights properly anymore?
I took wedn and thurs off because I was feeling abit sore on legs (i know this shouldn't be happening) but I went back on the airwalk today morning and did about 50 mins workout, I'm thinking of trying on the weights again tonight, though really dissapointed on how i held out when I did.. I don't think I did overtrain, do you? I mean i've only done monday, tuesday, and today on the cardio.. so what's wrong?
Thanks alot for your input!
I've actually started on cardio at the beginning of the week, just to get a feel of exercising again, I went on the "airwalk" machine lying around house(this kind of walk-on-air treadmill) for about 45 mins on a low target heart-rate that i've heard burns fat efficiently!
It was a great workout, but come tuesday, I've tried to do weights in the evening and to horror, I couldn't even continue sitting-up for 5 minutes!
I mean in the past(few months ago) I've tried doing weights 3 times a week, and I definitely don't remember having any problem going at it for at least 45 minutes! But that was also because I was doing weights alone without cardio,
So do you think the cardio in the morning actually resulted in me not being able to do weights properly anymore?
I took wedn and thurs off because I was feeling abit sore on legs (i know this shouldn't be happening) but I went back on the airwalk today morning and did about 50 mins workout, I'm thinking of trying on the weights again tonight, though really dissapointed on how i held out when I did.. I don't think I did overtrain, do you? I mean i've only done monday, tuesday, and today on the cardio.. so what's wrong?
high intensity cardio is way better and time efficient than long and slow cardio...personally i don't do any cardio at all and i maintain 72kg at 12 - 13% ...not bragging but i'm not an advocate of endless cardio if any...you would have just been sore from the new activity that's all...just wait for soreness to go and u'll be right...if you want i can set up a plan for you based on last post...what equipmemt do you have to use (wts, how heavy etc)?
Sorry I have been a little slow in replying, but hey Italy won the world cup! hahaha.. sorry if you were betting on France.. 
Anyway Thanks alot, you know what, Actually high intensity cardio definitely makes more sense, but then again, I've always been *cough* more or less "sedentary" and even on days when I try to do some real running on the tracks, I'm usually out of breath already in 10 minutes. I'm not kidding! Usually after, head will pound as if it's been hit by a truck!
I forgot to mention that I'm working from home.. Oops again. I'm not using any equipments obviously, and workouts consist mostly on crunches, sit-ups and the usual you know. For those that require some weights, I usually fill 2 up big bottles of mineral water bottle as a substitute. Hah.. resourceful at its best.
Anyway, it'll be great to have some guideline from you! Note that I'm really a novice at all this so what would you suggest if I start with the 3 times a week weights training like you mentioned before? Btw, thanks a lot again!
Val
Anyway Thanks alot, you know what, Actually high intensity cardio definitely makes more sense, but then again, I've always been *cough* more or less "sedentary" and even on days when I try to do some real running on the tracks, I'm usually out of breath already in 10 minutes. I'm not kidding! Usually after, head will pound as if it's been hit by a truck!
I forgot to mention that I'm working from home.. Oops again. I'm not using any equipments obviously, and workouts consist mostly on crunches, sit-ups and the usual you know. For those that require some weights, I usually fill 2 up big bottles of mineral water bottle as a substitute. Hah.. resourceful at its best.
Anyway, it'll be great to have some guideline from you! Note that I'm really a novice at all this so what would you suggest if I start with the 3 times a week weights training like you mentioned before? Btw, thanks a lot again!
Val