ShapeFit.com

[Sophie1]

Hi! I'm trying this new workout program and I really need help with it. The thing is that I'm not fat but I want a more toned body, more athletic.
I want to have toned tummy, legs, butt etc. I love to go to different kind of classes like Bodypump, Pace or Pilates so i included them to my program. I thought that I'd work out at the acssual gym twice a week, but the thing is, I don't know what to work out on those days, which bodyparts and how much cardio training?

So this is what i was thinking:

Monday:
Working out at the gym (little help with this please)

Tuesday:
Bodypump (One hour)

Wednesday:
Piltes (One hour)

Thursday:
Working out at the gym (help also needed)

Friday:
Rest or Pace (for about an half hour)

Saturday:
Bodypump (One hour)

Sunday:
Rest


I'm not a professional so my workout program might be really bad. I really need help because i need to start my new work out soon. if this isn't good, what changes should i make? Please tel me what kind of work out should i be doing on Mondays and Thursdays? Which mussels should i train? And what kind of cardio trainin? the most important part to get toned for me is my tummy, i have a little fat in it and i canät get rid of it no matter how i tried! Is one day of rest enough or should I take friday oof too? I love pace thou and i don't know how to make everything fit to my one week workout. I apologize for my mistakes in english, im not american or enghlish

Thaks for all the help and i have more question if your only ready to answer them Thanks again!

[swanso5]

- i'm not the biggest fan of classes a sthey are heavy enough to build muscle (or even maintain it) and not intensive enough to burn fat (the duration is too long so it's a lot like jogging)...they can compliment a program but you shouldn't base your training around them
- program wise you should check out The Waterbury Method by Chad Waterbury which is 3 days a week
- with the program ytour week might go like this:

m - wts
tu - pilates
w - wts
th - off or interval cardio
f - wts
sa - bodypump
su - off

ask away too Soph

[Sophie1]

I read about the Waterbury Method and tried to understand as much from it as i could but im afraid there's a lot i don't. Im gonna try to understand as much as i can. I'm really not trying to get real muscilar and get hjudge mussels like men do, i just want to have mussles a little bit but my main goal is to get toned, specially my stomach like i already said. So is this program really good for this or wil it make me look like a man ..

I'm always used to doing cardio training before starting the acsual workout, like jogging for 30 min. Should i still do that before the routine? I'm having a real hard time understanding the work out. I'm not stupid I just haven't used these kind of terms in english The "moves" are easy to googel but I have no idea what superset pairing means. For example before A1 iäm supposed to rest for 70 secounds. Is it THAT accured? Do I rest between the sets or do all 10 sets, then rest for 70 secounds and then begin A1? All this is very confusing . Another problem is the weights. I know how much wait I can lift for like 12 reps and 3 sets cause that's the routine I have been doing. But I have no idea how much weight to put when doing 3 reps and 10 sets. I found out that 1RM means, but i dont really know it cause i have never tried. So when it says "80% of 1RM" u count it and put that muhc. Can u give me any advice on how to approche this?

One more thing The program you did has one problem. At my gym we have pilates only on wednesdays so i can't go to it on tuesday. Can u do another one in wich i go to pilates on wednesday and still Bodypump on Saturday?

Thanx a lot for ur help, I trust your opinnion cause I know that you know what your talking about! I know itäs funny but for me it's scary when I start a new program. I really want to get results this time. I ahev no rush cause my goal is to get results by the end of May, but the sooner the better right!

[swanso5]

- women can't grow muscles like men period...you'd be lucky to build 5kgs of muscle in your life time probably which is not much
- what is tone? it's muscle mass minus bodyfat so if you strip the fat off then what are you toning if you don't have muscle/ nothing, that's what
- taking testosterone will give you manish qualities but if stay away from that then you'll keep your elegant female figure
- 30mins of jogging is a waste of time and it's all about efficiency...you'd be better off choosing 3 - 5 easy body weight exercises and running through them 2 - 4 times for a warm up
- super set pairings are simply performed like this...row, rest 90secs, bench press, rest 90secs, row etc for all sets listed...the 1st exercise of each day is 10 sets of 3 with 70secs btw each sets (1 x 3, 70secs rest, 1 x 3 etc)
- increase your 12 rep wt by 20% and start there for sets of 3...for sets of 6 incrase your 12 rep wt by 10% and start there...if it's too heavy or too light then alter at your own descretion...you want to gat all the reps every workout though but the last rep of the last set of each exercise needs to be pretty bloody tough to get
- you don;t need to know what your 1RM is but most men do because they think it's the holy grail of training which it isn't
- you need 1 day in btw each wts session so maybe this:

m - day 2 of waterbury method
tu - day 3 of waterbury method
w - pilates
th - off
f - day 1 of waterbury method
sa - bodypump
su - off

- the change in order of days should be alright

if your not sure on the exercise then maybe take a week or 2 too practice them, working up to a wt that will be challenging for when you start the actual program so that you don't take 2 weeks of the 4 week program finding the right wts

[Sophie1]

Thanks for your last mail, help a lot. About the superset training, is it like dips, rest 60s, Bent-Over Barbell, rest 60s etc..? Guess its okay to change weights between for example A1 and A2, just have to change back everytime?

Can you please tell me more abput the worm up. Like if you can tell me 3-5 exercises I could do and how many reps each? Should i rest between each exercise or not?

I tried the day 3 of the waterbury method today. I had a problem with standing barbell military press. I couldn't do more than 2 or 3 reps and they weren't even good ones. See the barbell at the gym weights alone without any extra weights about 20 kg and its too heavy for me in this exercise. So i was thinking, is it okay if i do it with hand weights? Have to admitt that the hardest part is finding the right weights. Like for example in Dumbbell Bench Presses i had only the barbell without any weights but it wasn't enough. So i guess i have to increase that one more than 20 %. I'm sorry im being this thorough but i wanna get everything right before starting the real deal.

By the way, I was thinking of doing some streching like for an hour (the whole body) on the days that I don't workout. Is this okay? Do you know any streching programs or can you recommend something? Like for how long to do each move ect.. I'd love to be flexible

Thanks again and try not to get a nervous breakdown from my silly questions

[swanso5]

warm up

- supine bridges x 20
- static lunges x 12/leg
- push ups x 10 from knees if you have to but feet preferably
- burpees x 10

x 2 circuits no rest btw exercises but just a little to get some breathe back btw circuits


- lower / increase the wt if needed
- you can use db's, yes for any exercise if needed
- search Hardcore Stretching by Mike Robertson

[Sophie1]

This past week i tried this new program and it really felt good.

Guess my question last time was too ovious so thats why you didn't aswer it but please tel me if im doing the superset thing right. So im doing like this dips, rest 60s, Bent-Over Barbell, rest 60s etc.. is this right?

[swanso5]

- i thought i did but i didn't...search Hardcore Stretching by Mile Robertson
- yes supersets are pefromed like that

[Sophie1]

i meant the question about the superset training but now you answered it so thanks by the way, do you think this program wil help me get rid of my tummy fat that i have on the low part of it? Real hard to explane hope you got what i mean.

[SarahPT]

That lower tummy fat can be real hard to get rid of. Typically body fat has to be very low for that lower tummy fat to be gotten rid of. However, with solid exercise and GOOD NUTRITION you will lose fat, and i think you will really like the results.

[Sophie1]

swanso5 can you tel me what i can do to get rid of that lower tummy fat? i mean should my workout program (that you told me to do) be enough or do i need to do something more? i have always dreamed of getting rid of it but i never have been able to. please tell me if i have to include something to my workout program that i am going to do.

about eating and sutff. i can write it to you if it's necessary. I don't eat sweets more than once a week and i don't really do fast food and stuff. I can write more specifically if i need to.

[swanso5]

training is taken care of (above) but 80% of your fat loss will com from what your eating...post what eat on a daily basis

[Sophie1]

okey so here is what i eat.

Breakfast, 6:40 - 8:30(depends when my school starts):
One cup of coffee with a tiny drop of low fat or nonfat milk and
berryjoghurt with cereals (corn flakes)
or
rye break with tuna on top of it x2 (tuna in oil cause i don't like it's taste in water)
or
one homemade break (wheat-flour + rye-flour + bran-flour) with homemeade cheese (low fat) and green olives.
or
one egg that is roasted with date.
(i'm usually starving when I wake up)

Lunch at school, 11:45
We have different kind of food everyday. It's like rise/potatoes/paste with sauce/meat/chicken, i usually take about half a plate of these. Then we have salad ofcourse that i take like 1/4 of the plate or less.

Dinner, 15:00 - 16:00
We eat a lot of rise at home. So it's usually rise with different kind of sauces. With sauces i mean vegetables (such as pumpkin, cauliflower, okra, different kinds of beand etc.) with meat or chicken.

Snack, 16:30 - 17.30
I might drink coffee with a drop of low fat or nonfat milk or eat an oringe or a banana.

"Evening meal", 20:00 - 21.00
I have just arrived from the gym at this time so i'm usually really hungry. I don't really know what i should eat at this time. I might eat what i had for dinner cause theres usually food left. Sometimes i eat the bread + cheese + olive thing. It depends on how hungry i am.

I try to eat candy and sweet stuff once a week and it's usually on thursdays. I might eat a chocolate bar and buy some candy that i eat later in the evening, about 20:00 - 22:00. Is this necessary? What is your tip about eathing candy and stuff?

[Boss Man]

[Sophie1]

Boss man thanks for your reply, heresa couple of questions i hope you might find time to answer:

Breakfast:
I'm not english or american so i have no idea what "Pre-Probiotic Yoghurts" means but im guessing you mean that white yoghurt, the kind with nothing in it. The thing is that my tummy gets all messed up from that kind of yoghurt and i have no idea why. Can you recommend a breakfast? what should one eat?

Lunch at school
Does subbing potatoes and rice mean not eating them at all? i mean should i only eat salad and meat or chicken? is it supposed to be enough?

Snack
Can you recommend something for snack that has only 20g carbs?

Dinner
I think you missunderstood what i meant. If i dont eat rice, i would onky be eating greavy, cause the gravy is the one that has the vegetables and meat in it. So did you mean other vegetables instead of rise, other than in the gravy?

With the candy thing i meant that is it necessary to eat only once a week or do you think it's better to eat a little bit every now and then? Thanks for the advice though So i should have that scrambled egg thing for the "evening meal" right?

I'm gonna try and figure out everything, so that when i start my new workout program next week, i can also start eating more healthy and with these changes get some real results!