ShapeFit.com

p_loel · Joined: 03 Jun 2008 Posts: 3

Im an 18yr old female and with my current workout program i am finding that im not getting thinner just looking bulkier! My butt and thighs are firmer and more toned but they continue to get bigger! I exercise 3 times a week for just over an hour each time

My program is as follows:
15 min warm up (treadmill jog)
10 min cross trainer
crunches til failure
squats with 4.5kg weights 4 x 12
lunges 4 x 15
burpicurl press 2 x 10
Lat pull down 3 x 10 (5kg)
Seated push out 3 x 10 (4 kg)

swanso5 · Posted: Tue Jun 03, 2008 11:30 pm Post subject:

what are you eating? from the looks of that you shouldn't be increasing wt or muscle at a great rate

p_loel · Joined: 03 Jun 2008 Posts: 3

diet:
breakfast (7:30am)or€rdige with honey
lunch (11.30am) -sushi (2 rolls nothing fried)
afternoon tea (3:00pm) - low fat muffin
dinner (6.00pm) - whatever mum makes (usually low fat shes a huge dieter)

i drink about 1.5L of water a day

swanso5 · Posted: Wed Jun 04, 2008 7:09 am Post subject:

if your getting 'bulkier" then your building muscle but not burning fat which chicks usually do at the same time inittially then they level out with the muscle and hopefully just continue to drop fat...in your case it seems that you're building muscle which is great but not burning fat....i think you need another meal or 2...go to diet section and read "read before posting.." for food ideas

training wise i'd do something like this;

workout 1 - deadlifts / inverted row / static lunges / prone ab brace

workout 2 - front squats / db row / chin ups (assisted if needed) or shoulder press / reverse lunges / side ab brace

alternate through these

you're also better doing a shorter 5min warm up then do intervals (1min hard/1min easy x 10 - 20mins) at the end or on off days

p_loel · Joined: 03 Jun 2008 Posts: 3

ok thanks heaps!
also i was thinking that maybe i should increase cardio? maybe do like a 45 min jog a week as well to help fat burn?

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

No, anything long like that is catabolic which does not stimulate growth. Sprints are anabolic and do so on that note do sprints 2-3 times a week, start at 10 then move up as you progress.

swanso5 · Posted: Wed Jun 04, 2008 8:07 pm Post subject:

maybe start at 5 i'd say...5 x 50m, 30secs rest....you don't much