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ShapeFit.com
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monnie32
Joined: 24 Apr 2007
Posts: 45
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 Posted: Wed Jul 04, 2007 9:24 pm Post subject: Where to start? |
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I wanted to start a workout routine. Currently, I don't have one. I do workout though but basically do what I feel like it.
I have access to the gym, as well as, workout videos that involve cardio and strength training. I have weights, treadmill, bike, and step.
The gym also has class such as spinning, toning, turbo kickboxing, and ab classes which I like to go to.
My problem is planning out a workout routine. I would like to workout 5-6 days a week. I currently weigh 130ish and I am 5'4 1/2. I would like to get down to about 120lb and be nice and toned. My problem areas are my thighs, calves, hips, butt, and the "pooch." I'm just not sure how to plan out an effective workout plan to help me reach my goals. I also feel that if I eat 1,600 calories I'm not going to lose weight and that instead I'll gain weight. I just can't get the scale to move!
Here is my diet plan for one day:
preworkout: yogurt 70 calories
breakfast (after the gym): 1/2 c oatmeal made with water,1/2 c raspberries, 1/2 blueberries
Snacks: yogurt 120 cal., some gum
Lunch: apple, protein bar (110 cal.) 4 oz cottage cheese (90 cal)
Dinner: progresso veggie soup (160 cal), pita 60 calories, 2 bags of smart pop kettle corn popcorn (195 cal per bag) I needed to snack on something and popcorn is my alternative to chips..hey at least it has fiber right????
the total calories that i calculated for my day was 1,429 calories. I also drank 120.9 fl oz of water, and did a run/walk interval session for 40 minutes which I found on FitnessMagazine.com and was this http://www.fitnessmagazine.com/fitness/story.jhtml?storyid=/templatedata/fitness/story/data/1138051365798.xml&catref=cat5810034
On other days, I'll take classes at the gym such as spinning which is about 30 to 45 mintues, as well as toning classes which last an hour. On saturday mornings I do turbokick (i dont know if you've hear of it but it's all cardio for an hour) and then spinning for 45 min. right afterwards. I also tend to throw in weight machines for my legs here and there. I would also like to start running more but I absolutely hate it! however, combined with spinning I heard running can help me get more lean and spinning will help tone my legs.
overall, I was hoping someone could help me come up with a good workout/diet plan for my body type. I'm completely lost right now and feel like nothing is working! By the way, sorry this was so long. I just wanted to give you an idea of what I eat and how I workout sometimes because I figure you'd ask. I think i need to clean up my diet a little more and add more strength training but was hoping to come up with a good workout plan. I have a schedule of when the classes at the gym are offered and I would like to still do them because I enjoy going and it keeps me from making excuses to not workout. Comeon Bossman or swanso, think you can help me? |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Wed Jul 04, 2007 9:37 pm Post subject: |
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- you know i will....
- i don't the classes much even though i work in 2 gyms...spinning can be good, kickboxing would be alright but the ab class couldn't be good i wouldn't think even without knowing what it is...the point vary the calsses as much as you can never doing the same class twice in a week
- you probably don't even need to lose 5pds to look good if we do things properly
- 1600 cal's won't have you gain wt unless it's 1600 cal's from 3 kfc meals everyday and you don't even get out of bed for the day
- you need a protein shake straight after gym...add a banana too
- 1st snack have solid protein and rice, pasta or bread but only 1 about 45 - 60mins after shake
- the rest of your meals will contain solid protein and veg/salad with ehalthy fats added in too
- gum, pop corn (don't know about the fibre??), protein bars...these won't get you where you want to go...eat real food with real ingrediants
- how does a 20min session take you 40mins??? don't add in...make it harder in the same time
- too much class focus...here's your neew schedule
mon - wts/intervals
tue - class
wed - wts/intervals
thu - off
fri - wts / intervals
sat - sprints doing 5 x 50 meters with 20secs rest adding 1 set each week until at 10 x 50m
sun - off
- yes sprints are king for fat loss
- go to reference section and do "your body is a barbell" and do that for starters...we won't be doing machines any more, only bodyweight and free wt compound exercises |
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Boss Man
Joined: 25 Nov 2006
Posts: 3602
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Wed Jul 04, 2007 11:15 pm Post subject: Re: Where to start? |
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| monnie32 wrote: |
preworkout: yogurt 70 calories
breakfast (after the gym): 1/2 c oatmeal made with water,1/2 c raspberries, 1/2 blueberries
Snacks: yogurt 120 cal., some gum
Lunch: apple, protein bar (110 cal.) 4 oz cottage cheese (90 cal)
Dinner: progresso veggie soup (160 cal), pita 60 calories, 2 bags of smart pop kettle corn popcorn (195 cal per bag) |
1,429 cals.
Not sure about that. This is not me saying you're wrong, or you're Maths is bad honestly  70+120+110+90+160+60+195=805, that means unnaccounted for calories totals 624 according to your workings.
Assuming the Apple isn't accounted for, which is 81, that increases cals to 886, which is still 543 missing cals. I don't believe the Breakfast is that high, and including Gum in the equation is worthless.
Not to say Gum is worthless. Tip, if you buy gum, use the sort with Xylitol. Xylitol is a Sugar, that can reduce Plaque Acid buildup on teeth, probably in conjunction with increased Saliva production. I'm not sur eall Gums have that in, I think some have a less effective or less useful Sugar type.
Funny. I don't use Gum, and someone offered me Gum one time, and for some reason I said, "no thanks I don't chew"  . Which then descended into a discussion about my eating habits 
Anyway for starters.
Pre-workout, is fine. Though Bloodsugar is low, and will be potentially lowered further with exercise, I would advocate therefore, to get something fast in your system, so have the Yoghurt, and then something like Gatorade, Powerade, etc etc, something that has a high Bloodsugar effect.
This will give you a ready source of Glucose, and therefore potentially stave of further Bloodsugar reduction, and coupled with Yoghurt Carbs, might well reduce Muscle and Liver Glycogen to Glucose conversion, potentially improving muscle recovery.
I would have a bit pre-workout, and have a bit every 5-10 minutes, leaving some for the end. I'll explain why later.
Breakfast. Eat the Fruit first, give it 10-15 minutes, then go for Oatmeal. You need some kind of Protein here, as Protein will help with muscle recovery.
If you are savvy enough, you can save some of the energy drink you were using, as a finisher for the workout, get some more high GI energy Sugar, to help with Bloodsugar readjustment, and potentially assist the Protein source you should be adding to Breakfast.
Lunch. I'm not against Protein Bars, eat them myself, but when I do, it's usually between meals. Whether you're working or not, there is always time in the day, for a decent lunch, so don't eat it there.
You could increase Carbs / Protein back up a bit, by having say a Yoghurt instead of just pitching the Protein Bar.
Apple give it about 10-15 minutes before other food.
Cottage Cheese is too Fatty. Not sure about the 90 cals from 4OZ. Cottage Cheese usually has 2x calories per gram of regular Protein. Regular Protein being 4 calories per gram, Cottage Cheese typically having 8, meaning it digests for twice as long. Fats 9 calories per gram, so for 4OZ of regular CC to only yield 90 calories, given the Protein type and any Fat content too, I find a little puzzling.
If you have Cottage Cheese use Fat Free, or at least low Fat.
Popcorn having Fibre, yeah maybe, but you could have the Corn as Sweet, Baby or Cob and it would be less processed, potentially digest better, being less interfered with after harvesting, and probably be a lot less Fatty / Sugary too.
Compared to real Corn foods, Popcorn is quite a bit sucky ass. Something advertisers neglect to say after the words hot and tasty .
Try our delicious Popcorn, and the hot and tasty sensation, will help you forget about the Fat content, and the bastardised digestion potential. Not very good selling tactics is it.
If you add the Protein source in, at Breakfast, allowing for some Fat calories taken out the equation, and a re-jig at Lunch, cals could go upto around 1,600 if your original totals are spot on pretty much.
This shouldn't be a problem for you. |
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