can someone make me a work out plan according figure! =]

paolahawley · Post by **paolahawley** » Thu Jul 10, 2008 4:27 pm

hello there!!
Ive lost 90 pounds.. I started at 310, now Im 220 ,
Im F , 27 yo, Im doing cardio for 70 min 3 times a week, 35 min in the cross trainer, and 35 threadmill, intervals running and walking..
during the week I do the Leslie Sansone videos of walk fast 4 miles, I do 2 or 3 times...

I know Im loosing weigth I just dont know the perfect way since Im nto a a trainer and I cant afford one at the moment.

Ive lost a lot and thats why I still woking out, just dont want to end up with loose skin so I want someone to recomend me excersises.. or tell me if what Im doing is right or not..

thanks I seriously appreciate all the help, I want to lose another 35 pounds at least.. estructure is heavier than normal, according to sizes I should be around 195 pounds but I assume ones or maye some muscle Ive built.. so i need help

major concerns are inner tights, arms (tricep) since theres some skin hanging there.. and stomach, thanks for all the help@

I appreciate it

Christopheel · Post by **Christopheel** » Thu Jul 10, 2008 4:39 pm

Yes, another sexy women aboard.

Okay serious thing now :

-Cardio no more than 2 times a week, and no more than 20 minutes, make it harder, not longer. (Something like : 3 Minutes Hard, 1 Easy x4 cycle or 1 Minute Really hard, 1 minute Moderate x6 Cycle etc.)

-Read the sticky in diet forum, it's needed to build muscles and have an healthy metabolism ...

-You've lost muscle during for weight lost ... Too much weight lost in too little time is always muscles and water/fat lost ... You just need time to rebuild muscles.

-Workout wise, I suggest you to read : http://steelmuscle.freeforums.org/desig ... -t131.html and then come back with your idea and we will help you imprve your workout.

Good Luck, keep us update and tell us what are your plan after reading. We can help, if you want to helped

swanso5 · Post by **swanso5** » Thu Jul 10, 2008 7:35 pm

we are on fire here aren't we??

- there is no ideal wt fior anyone of any size so donl;t worry about that
- what eqpuient do you have to use? we need to get some muscle on you through reistance training...do you have a gym or train at home?

paolahawley · Post by **paolahawley** » Thu Jul 10, 2008 8:41 pm

hey guys thanks for your reply.. very nice.. and interesting..

yeah Im kind of on fire.. lol..

well yeah Im ussing threadmill for running but I think the crossclimber is quite resistance to.. like I set it to the mode "crosscountry" so it goes like up and down the hill at different strenght pedaling forward and backwards.. I feel the resistance cause legs have gain some muscle and are starting to shape nicely =]

for arms.. i bassically not doing so much.. just like the strech bands, and some little weight.. not a lot.. Im afraid to do so much that the extra bulky arm converts into a huge muscle.. and I look so not feminine.. lol

stomach is begging me for ab work.. not doing a lot also =[ Im not a fan of cruches or situps.. to be honest I do have a curvy bum so when i lay down and do the situs and abs back hurts for the curvature between back and bum =[ so Ive been neglecting them.. lol.. I use the ball sometimes.. it doesnt hurt there..

I enjoy doing cardio a lot.. like being in the crossclimber or threadmill doing intervals at different incline.. also I do some cycle sometimes to cool down at low impact..

anywy.. that has een life for the last months.. so..

Im open to any recomendations..

thanks again..

paolahawley · Post by **paolahawley** » Thu Jul 10, 2008 8:42 pm

I forgot.. I go to 24 hr fitness..

and at home I just do the walking videos (brisk walking)

Christopheel · Post by **Christopheel** » Thu Jul 10, 2008 9:51 pm

-You are a women, by your avatar you even seems pretty, and heavy lifting won't make you look bulky/manly don't worry.
-Doing "abs" exercises won't make you stomach sexier. A perfect diet paired with high intensity cardio and lifting will.

swanso5 · Post by **swanso5** » Thu Jul 10, 2008 9:57 pm

- if you don't look feminie then i need eyes checked..
- it's bloody hard to build appresciable muscle and even 1 - 2kgs of extra muscle looks like 5 on most people and it will speed up your metabolism which id the single most importnat factor in body composition...the better your metabolism is going the more caloires you burn overall
- you have lordsis (low back curbe) where you need to stretch your hip flexors and quads and strengthen your glutes and lower abs/core
- cardio won't burn fat...it will intiailly but tnat's only because it's te first form of exercise you're body has performed for a long time so it's not the cardio burning the cal's but the exercise

program - search "your body is a barbell" by alwyn cosgrove for a bodyweight program and do as written

food - read 'read before posting..." sticky thread in diet section

DianaB · Post by **DianaB** » Thu Jul 10, 2008 9:59 pm

Its sounds like you are at the turning point. You've dumped almost 100lbs! That is awesome. It's time to start putting some muscle on you. I'm going to assume you are eating 5-6 meals a day of clean food. If you need some help with eating, try http://www.precisionnutrition.com/
How tall are you, BTW?

First off, forget about the myth that adding muscle will make you bulky. Adding some to the arms will help your skin from getting all baggy around the tricep area for sure. Remember, muscle is has more density than fat, so you'll end up smaller and tighter in the long run. Just loosing fat and not adding muscle will leave you soft and flappy in the trouble spots.
Read this: http://www.stumptuous.com/cms/displayar ... hp?aid=157
It explains a bit about women and muscle.

You are going to have to cut down on all that cardio, you must be very adapted to it with all that work. To keep up with the fat loss, get in an hour of walking a day. Not running or fast walking, just normal, walk the dog kind of pace. Other than that 3-30 minutes sessions of machine cardio a week is enough, keep it up with the intervals for these sessions.

For lifting, I'd suggest 4 weeks of body weight training to start with, followed by and 8 week program for muscle building. PM me if you want the pdfs and I'll e-mail them to you.

You seem like you are very determined and loosing 100lbs shows me that you have work ethic. I think you have amazing potential.

paolahawley · Post by **paolahawley** » Thu Jul 10, 2008 10:30 pm

aaawww..
thanks to all.. so nice of all of you. I will definetly follow the advice.. Ive learn so much today.. so I will definetly follow you guys...

yeah Im determined..

thanks for the compliments..

I have space or facebook..
www.myspace.com/paolahawley
facebook = paolahawley

so feel free to add..

ok so I definetly follow the advice.. thanks a lot!!
=]

can someone make me a work out plan according figure! =]

can someone make me a work out plan according figure! =]

hello!!