ShapeFit.com

[Luiz06]

Hi,
I bumped into this website by chance and i have found it very informative and the success stories have given me motivation making me realize it doesnt happen overnight.
I am back to the gym to get my body lean and toned.I am doing cardio (I love spin classes) which i do 3-4 times a week.Mt problem is in weight training.Can someone please help me with a programme.I am really weak as well.My core problem areas are tummy(post baby),huge love handles and butt. Someone please help.

[Luiz06]

swanso i would really appreciate your advice

[Luiz06]

bump..anyone out there...ok i will be more specific.
I weigh 133lbs and i am 5ft 4inches..my goal weight is 115-120 lbs.I need a weight training programme to add on too my cardio workout.I have just started eating every 3 hrs and here in my diet;

8.00am Breakfast
2 biscuits of weetabix - 4.3g protein,carbs 25.7g of sugars 1.7g,fat 0.8g

2.00pm Lunch
Tuna tin ,salad with french vinegarette

8-8.30 pm Dinner
Chicken fillet (Size of my palm), salad vinegarette

11am and 5pm...protein shake or chottage cheese with pineapple....

[Boss Man]

Diet isn't too bad, but Protein in your Breakfast is too low. You've already gotten some Catabolism during sleep, so you don't want to potentially get more, by having low Protein, and you might not be doing yourself any favours, giving your body low Amino Acid amounts, after hours of none.

You want you body to get Amino Acids staight away, so the bodys Brain, Internal Organs etc etc, get protection, function better and so does the Blood and other important aspects of your physical health.

I would also not get hung up on Salads. The problem with Salads are, it's difficult to track Carbs, when you've got bits of Lettuce, Tomato, Cucumber, etc etc, and you may not be able to adequately ascertain, what Carb intake you're eating.

I'd pitch one of the Salads out, and modify Carb intake.

So for Dinner, you could have something like a Baked Potato, with your Chicken Fillet, and then something like a small Tangerine for Dessert, which is about 39g Carbs.

Or you could have a bit of Broccoli, and then something like a Banana, which should give you around the same Carbs, maybe 5g more, depending on the quantity of Broccoli.

[Luiz06]

Thanks Bossman, I will add 3 boiled egg whites to breakfast and maybe interchange weetabix with oatmeal.

For dinner i will have steamed vegetable ie brocolli,carrots, peas , sweetcorn or baked potatoes..i am still trying to learn how to calculate the % and counting the calories .

As for excercises, i have just began going for body pump classes just to get used to weights but i would also like to know which weight training excercies i can do to begin with because that way i can work out in my own time.I am thinking of weights 4-5 days therefore each day is a different part of the body..Please advice

[Luiz06]

This is my workout plan so far...i dont know where to begin with the strength excercise..need to work two areas at a time..I dont know whether it shuld be upper and lower body or chest/back day 1 , Shoulder triceps etc day 2.I need to tone my whole body but empasis on my stomach , oblique , thighs, and upper body.



Cardiovascular 5 days a week ; weights 4 days a week ;

Abs every other day -1 x 10 of each Bench Knee inns ,Ab crunch, Bench Leg Raises, Oblique crunches, Elbow to Knee, Medicine ball Ab crunch, and Exercise ab crunch.


Monday : Spinning class

Upper : ?

Tuesday : Running or Elliptical

Lower Squats
Dumbell /walking Lunges
Excercise Ball Curls


Wednesday: Spinning

Thursday: Running or Elliptical
Upper

Friday : Swimming (Leisurely)

Saturday : Running or Elliptical

Lower
Squats
Dumbell /walking Lunges
Excercise Ball Curls


Sunday : OFF
Please help me start off my routine....

[benjamteal]

For a beginner =upper body workout, I would suggest a few exercises it hit the chest, back, shoulders, and arms (you can also do arms on you lower body days if you like).

Chest: Flat bench press
Back: Wide Grip Lat Pulldowns
Shoulders: Seated Shoulder Press
Arms (Front): Standing Barbell Curls
Arms (Back): Tricep Pressdowns