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[barbie26]

I'm 21 years old and I'm getting back to the gym since I haven't gone in like about a month or so, I'm interested in starting a cardio workout to lose about 7 pounds , I gained due to birth control and the holidays all together , now I'm 130 , 5"5 and my BMI is 27% which is extremely high !!! any suggestions ???? I want to get a six pack too !!

[swanso5]

- wts 3/week doing nothing but squats, lunges, deadlifts, bench presses, push ups, rows, pull ups, chin ups, and shoulder preses

- cardio 2/week using intervals 90secs easy then 30secs hard x 10 - 15mins

eat clan (fruit, veg, salad, solid protein)

[barbie26]

rite now i'm working out 4 times a week , u think that's good enough ??

[swanso5]

what days?

you want something like this;

day 1 - say monday for instance) - wts, intervals
day 2 - rest
day 3 - wts
day 4 - rest
day 5 - wts, intervals
day 6 - off
day 7 - off

ultimately you would alternate wts and intervals days

1 - wts
2 - intervals
3 - wts
4 - rest
5 - wts
6 - intervals
7 - off

thje more you can spread it out the better so that you can burning calories / fat constantly

[barbie26]

I workout on

Mon- Cardio & Wts
Tues- Same
Wed- Same
Thurs- off
Frid- off
Sat- Cardio & wts
Sun- Cardio & wts

so you are saying switch it between days, like in the previous post ????

[swanso5]

yeah this one:

1 - wts
2 - intervals
3 - wts
4 - rest
5 - wts
6 - intervals
7 - off

[barbie26]

my work schedule (7am to 8 pm) does not help me with my diet, I have breakfast at 6:30 am normally I'll have either cereal or egg and ww bread, at 9:30 am I'll have some fruits or a granola bar, then for lunch around 1:00pm I'll eat either chicke, fish, steak and veggies and some kind of carb( potato or rice) then I will have a snack (fruit) like at 4:30pm but then when I get home I dont really know what to eat since is a little late for me to eat a normal meal !!

what should i do ???

[swanso5]

- friut and high fibre cerial for breaky...maybe add a 1/2 serve of protein shake
- friut and boil up those eggs and take them with you..can add some nuts here too
- lunch is good but keep the rice, pasta and potato for after training
-tein shak more veg / salad
- spare the granola bars
- tuna tin and salad / veg before training
- protein shake straight training
- whatever meat (red meat, chicken, fish, turkey etc bur different from lunch) and rice or pasta or potatoe (only one), veg/salad about 30 - 60mins later
- solid protrin and veg/salad before bed if still hungry

[barbie26]

thank you so much.... i'll keep u posted !!!!!

[SarahPT]

Work schedules do make it hard to stick to a good diet, but if you are committed you CAN make it happen! Balancing meals with lean protein, quality carbs such as fruits veggies and whole grains, and small servings of good fats is what is best for the body.

Definitely ditch the granola bars, unless they are homemade. Most are filled with crap. One of the best things you can do is make extra of foods like chicken and brown rice, put in leftover containers and take them with you to work. Keeping some protein shakes on hand at work, as well as a bag of your favorite dry roasted nuts or seeds will give you your good fat source. Just keep servings of good fats small, as the claories add up fast.

Before bed a meal of lean meats with veggies is a great thing.

Hope that helps!

[barbie26]

I bought a whey protein powder , how often should i take that ?? pre or pos work out ?? and also do you take it with just water ???

thanks ...

[swanso5]

you only need it after wt workouts but right after your last set so you'll need to take it with you already made up

you can also add 1.2 a serve to breakfast if you like for an extra protein boost in the morning