ShapeFit.com

[Anbshilling]

Hi! I'm female, 26 yr old, small frame, 105lbs, 5 ft 3in. I have about 19% body fat. I currently am eating around 1200 cals a day to stay this size. I was skinny all my life until I quit smoking a couple years ago, then started putting weight on. Now I'm skinny with a belly and thighs I only went up to 115 once, but that was enough! I just started getting back on the elliptical for 30 min every other day sometimes steady pace sometimes intervals in addition to cutting calories. I just started a weight routine twice a week like this (3 sets 12-15 reps):

abs -crunches on ball
chest - bench press on ball
back- one arm dumbbell rows/dumbbell good mornings
butt - dumbbell squat & lunges
tricep - kickbacks & extensions
shoulders - dumbbell bench press
quad/ham - dumbbell squat
calf- raises with weights
biceps- concentrated curls on ball

How often should I be doing cardio in addition to this routine? Is this routine good enough for 2-3 times a week? Also, I have a hard time adding calories mentally. I know I should be adding more. How much should I add for my size? Thanks in advance!

[swanso5]

if you haven't done wts before than i would have you start on bodyweigfht exercises to condition joints and core beforehand so when you do lift wts, you'll be able to them heavier thus better results...do these for starters:

Chins, Dips, T Push Ups, Prone Bridges, Bulgarian Split Squats, Hip Thigh Ext, 1 Leg Squats and Lunge Jumps

obviously there are easier variations so you should try these and see what you can and can't do

as for food it's not good to drop below 1800cal's, ecspecially if exercisng frequently...you should gradually try and increase cal's each week...for example:

week 1 - add more cal's to breaky
week 2 - add snack in am
week 3 - add cal's to lunch
week 4 - add snack in pm
week 5 - this is a tricky one but if you have a large dinner from not eating through the day then decrease cal's a little here but have more veggies...if small than again add more veggies
week 6 - add a small protein / fat snack around bed time

all the while you should try and have 2 glasses of water an hr that you are awake...this is just a sample but gives you an idea of how small changes over a 6 week period can totally change your plan

[Anbshilling]

Thanks swan! Actually a few months ago I was a member at the Y and took weight classes 3 times a week, so I am familiar with weights. I cancelled my membership a while back because I got an elliptical for my b-day. I bought 2 5lb and 2 10lb weights to work with at home. I also bought the dvd by Tammilee called "I want that body". It kicked my butt the other day! It was way too much for just starting out. Hence why I came up with my routine above. Are there any other dvd's you would recommend until I am strong enough for that one?
How often should I do cardio? And should I be eating 1800 everyday or days I do weights? I'm going to Disneyworld next week for 10 days so I plan on keeping my schedule until then, then get right back on when I get back. I have a feeling I'll need to lose a couple of pounds upon my return..lol!

[swanso5]

1800 cals' on all off days ad little more on training days...as for videos i haven't seen any so can't comment but i don't really rate them