i am 5'1" and now at 118lbs. i have a medium, but petite build. i have a somewhat small booty and large breast. and a little chubby around the mid section. i want to make butt bigger, arms, waist, and breast, smaller and more toned. i have great legs so i'm not really worried about them. and although i have a more petite frame i am naturally more muscular then most women size. body respond well and quickly to exercise, but not as much anymore, please help.
so i've recently started working out. i've never really had to because i've seemed to maintain weight, by simply being active. well i went through a period that i wasn't very active at all and i drank entirely too much. so long story short metabolisim took a nose dive. i gained a bit of weight and got really depressed. well i changed life a little and managed to loose most of the weight. then about a year ago i decided to start running. i wasn't really all that concerned with working out, i just wanted to run. it feels good to me and helps me clear head and release some of the energy that builds up and needs out. well then i stopped and have recently gotten back into it and have recently become kind of obsessed with working out. i don't go to the gym and i don't really know how to work out. so here is routine. i do this for 2 days, take a day for a break, then one day then a break day. i started this about 4 or five weeks ago. i do all of it, everytime i work out. i do 2 sets of everything, then start over and do 2 more, then start over and do 2 more. 6 sets total for everything.
flat bench ab leg raises, 2 sets, 15 reps
flutter kick oblique crunches, 2 sets, 20 reps
ab flutter kicks, 2 sets, 20 reps
straight arm ab crunches, 2 sets, 10 reps
scissor cross, 2 sets, 20 reps
then
deep single dumbbell squats, 2 sets, 20 reps
body weight glute kickbacks, with added weight 8 lbs, 2 sets, 20 reps
two arm dumbbell curls, 8lbs, 2 sets, 40 reps
seated side lateral deltoid raises, 8lbs, 2 sets, 15 reps
seated dumbbell extensions, 8lbs, 2 sets, 15 reps
two arm front deltoid dumbbell raises, 8lbs, 2 sets, 15 reps
flat bench dumbbell press, 8lbs, 2 sets, 30 reps
flat bench dumbbell flyes, 8lbs, 2 sets, 30 reps
dumbbel oblique side bends, 8lbs, 2 sets, 15 reps
one legged cable kickbacks, 8lbs, 2 sets, 20 reps
then i do it all over again. i don't know if i'm slowing down progress by not doing upper body, core and lower body workouts seperately. i really don't have a clue. also i run at least 2 miles 3-4 times a week.
as far as diet, i know i have an eating disorder, i don't eat enough, then sometimes i benge. i don't eat red meat, or a lot of protein for that matter, but i've been trying to limit carb intake. i eat a lot of veggies, and love all green veggies. also i take hydroxycut about 20 mins before i start.
too much???...oh yeah i tried to read the before reading and all the premade workouts, but i have A.D.D. and couldn't get through the reading in order to try them out. please help. oh yeah and sorry for the novel.
workout routine, yoo much or too little??
Moderators: cassiegose, Boss Man
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jezzicazarrah
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- Joined: Wed Jan 07, 2009 3:37 am
I'm not a fan of workouts for one specific purpose, like "six-pack abs" or "killer guns".
All workouts should be balanced. It should work all of your major muscle groups well. After you have attained some level of balance you can shift some emphasis to specific body parts that need additional work.
Individual parts of your body do not work independently of the entire body. They work as an entity. To move gracefully you need to attain this balance.
I don't see any back work or arm work in your routine.
Also, you need to investigate what is the root cause of your unusual eating habits. What kinds of foods do you binge on? Sweets?
I am also not a fan of products that promise to increase your metabolism. At one time Hydroxycut contained ephedra, a substance that was so dangerous that the FDA banned it. The manufacturer replaced ephedra with other substances that they hope have the same effect. If so, the only difference would be that those substances are not banned. They go heavy on caffeine (I like caffeine, but I get it from a good cup of coffee), and green tea extract (also a source of caffeine). This is only worrisome if you have high blood pressure. I don't know the effects of the other herbs.
See: http://www.dietsinreview.com/diets/Hydroxycut/
I exerpt:
" Almost all weight loss can be contributed to changing ones eating habits, exercising, and most weight loss is seen when you combine the two. Therefore, this pill's success could be known simply as the placebo effect."
All workouts should be balanced. It should work all of your major muscle groups well. After you have attained some level of balance you can shift some emphasis to specific body parts that need additional work.
Individual parts of your body do not work independently of the entire body. They work as an entity. To move gracefully you need to attain this balance.
I don't see any back work or arm work in your routine.
Also, you need to investigate what is the root cause of your unusual eating habits. What kinds of foods do you binge on? Sweets?
I am also not a fan of products that promise to increase your metabolism. At one time Hydroxycut contained ephedra, a substance that was so dangerous that the FDA banned it. The manufacturer replaced ephedra with other substances that they hope have the same effect. If so, the only difference would be that those substances are not banned. They go heavy on caffeine (I like caffeine, but I get it from a good cup of coffee), and green tea extract (also a source of caffeine). This is only worrisome if you have high blood pressure. I don't know the effects of the other herbs.
See: http://www.dietsinreview.com/diets/Hydroxycut/
I exerpt:
" Almost all weight loss can be contributed to changing ones eating habits, exercising, and most weight loss is seen when you combine the two. Therefore, this pill's success could be known simply as the placebo effect."
- you'll find it near imposible to decrease some area's and increase others...hoose 1 and maitain the others then go for them afterwards
- far too much for 1 session
- search "your body is babell" by alwyn cosgrove and do that for training
- hardly an eating disorder, you just need education..go to abs section and read "defininitve abs guide..." then go to diet section and read "read before posting..."
- hydroxycut??? hydroxyshit, don;t need them if you eat properly and they work unless you do anyway
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- far too much for 1 session
- search "your body is babell" by alwyn cosgrove and do that for training
- hardly an eating disorder, you just need education..go to abs section and read "defininitve abs guide..." then go to diet section and read "read before posting..."
- hydroxycut??? hydroxyshit, don;t need them if you eat properly and they work unless you do anyway
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jezzicazarrah
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- Joined: Wed Jan 07, 2009 3:37 am
ummmm.... no there are no back exercises, but there are 3 different arm exercises, 1 bicep=dumbbell curls, 2 tricep=dumbbell extensions and the 2 arm dumbbell extensions. i just haven't decided which back exercies i want to try.
as far as the binge thing, well i don't binge like most binge eaters. i just eat about the normal amount you're supposed to eat at height and weight, which for me is bingeing, bacause i eat only between 400-800 calories a day. when i binge i eat about 1500-1800 calories.... not for the meal, but for the day.
no i don't binge on sweets. in fact i rarely eat sweets. i don't drink soda, unless it's gingerale and that's only in mixed drinks, occasionally, now. i drink water and milk and sometimes tea and juice. i don't eat cookies, ice cream, candy, chips, or most of the things people are addicted to. nor do i drink coffee. oh and i rarely consume any type of chocolate. i know that i crave salt sometimes beacuse i don't consume enough compared to the amount of water i drink. but mostly i crave carbs. and i don' eat alot of them, because i've heard and read so many times that they can keep your body from burning fat.
diet mostly consists of chicken breast, fish, shellfish, turkey breast. i rarely eat fried fod, like fried chicken, french fries. i really don't even eat breaded chicken all that often.
veggies, well most of them, except for potatos. i love rice all of them, wild, black, brown, red, white, all of them. biggest weakness is pasta. i love pasta. i prefer whole wheat, as well as whole wheat bead, and very fiberus cerals.
i love dairy, but i limit cheese to only about once or twice every 2 weeks or 3. favorite snack food... seriously.... celery and crunchy peanut butter. i think i crave mostly carbs and fats because i limit myself soooo much. i guess binges are kind of cheat days, but too me they are binges. i don't gourge out and eat until i throw up or until i feel sick or fat. i just feel guilty because i know that "mac and cheese" for example, is not good or healthy.
i know that there are ways to slow down your progress, what i really want to know is if i am doin too much or not enough.
the eating thing... well family and friends get on me all the time. i've had the problem since i was about 12. i love to eat. and i really love to cook with and eat fresh produce and seafood. i have really healthy tastes, i just can't eat that much with out having a complex abou it.
as far as the binge thing, well i don't binge like most binge eaters. i just eat about the normal amount you're supposed to eat at height and weight, which for me is bingeing, bacause i eat only between 400-800 calories a day. when i binge i eat about 1500-1800 calories.... not for the meal, but for the day.
no i don't binge on sweets. in fact i rarely eat sweets. i don't drink soda, unless it's gingerale and that's only in mixed drinks, occasionally, now. i drink water and milk and sometimes tea and juice. i don't eat cookies, ice cream, candy, chips, or most of the things people are addicted to. nor do i drink coffee. oh and i rarely consume any type of chocolate. i know that i crave salt sometimes beacuse i don't consume enough compared to the amount of water i drink. but mostly i crave carbs. and i don' eat alot of them, because i've heard and read so many times that they can keep your body from burning fat.
diet mostly consists of chicken breast, fish, shellfish, turkey breast. i rarely eat fried fod, like fried chicken, french fries. i really don't even eat breaded chicken all that often.
veggies, well most of them, except for potatos. i love rice all of them, wild, black, brown, red, white, all of them. biggest weakness is pasta. i love pasta. i prefer whole wheat, as well as whole wheat bead, and very fiberus cerals.
i love dairy, but i limit cheese to only about once or twice every 2 weeks or 3. favorite snack food... seriously.... celery and crunchy peanut butter. i think i crave mostly carbs and fats because i limit myself soooo much. i guess binges are kind of cheat days, but too me they are binges. i don't gourge out and eat until i throw up or until i feel sick or fat. i just feel guilty because i know that "mac and cheese" for example, is not good or healthy.
i know that there are ways to slow down your progress, what i really want to know is if i am doin too much or not enough.
the eating thing... well family and friends get on me all the time. i've had the problem since i was about 12. i love to eat. and i really love to cook with and eat fresh produce and seafood. i have really healthy tastes, i just can't eat that much with out having a complex abou it.
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jezzicazarrah
- STARTING OUT
- Posts: 5
- Joined: Wed Jan 07, 2009 3:37 am
i have a lot of knowledge in the diet department. grandmother is a dietition and i've had the problems since i was young and when i was about 12 they actually developed into a real eating disorder. i go days without eating which is bad because i am hypoglycemic and blood sugar gets sick low. but i still don't eat. i'll drink a juice. i knowwhat i should eat and i love eating healthy. i just don't love swallowing the food. i love the taste of food. i just don't like the way it feels to actually eat it. i really can't explain it. it sucks too because i am an awesome cook, of really healthy, balanced meals, but i just don't eat.
Im sorry but this kind of thing really pisses me off. If you ate 400-800 cals most days you would not be capable of doing the amount of exercise you say you are doing. Also if you know so much about nutrition why are you posting on here and telling us how little you eat when you know we will just say you are not eating enough.
I work with people with real eating disorders everyday and their lives are the eating disorder. You know what you need to do and that is stop making the problem worse by coming on here to obsess about something else now - your workout. Because if you really do think you have the kind of personality that develops an eating disorder you could also develop an unhealthy obsession with exercise (been there and life turned upside down). So sort one problem out at a time. You need specialist counsedlling to get to the root of this 'problem'. Then when you are eating properly and healthily you should come back and get advice on the next stage, which is exercise.
Sorry if i sound harsh but you know how silly you sound as you do seen quite intelligent.
Trust me i have been where you are, except eating disorder made life a mess and i got proper help and am now a healthy weight, eating well and exercising for leaness not skinniness.
You are welcome to message me if you want some help.
I work with people with real eating disorders everyday and their lives are the eating disorder. You know what you need to do and that is stop making the problem worse by coming on here to obsess about something else now - your workout. Because if you really do think you have the kind of personality that develops an eating disorder you could also develop an unhealthy obsession with exercise (been there and life turned upside down). So sort one problem out at a time. You need specialist counsedlling to get to the root of this 'problem'. Then when you are eating properly and healthily you should come back and get advice on the next stage, which is exercise.
Sorry if i sound harsh but you know how silly you sound as you do seen quite intelligent.
Trust me i have been where you are, except eating disorder made life a mess and i got proper help and am now a healthy weight, eating well and exercising for leaness not skinniness.
You are welcome to message me if you want some help.
One thing that is certainly playing the part is Hydroxycut.
You need to stop taking that, and then you need to start assessing your goals. You're claiming to eat little, but exerxise a lot, and you'r claiming the food isn't textured properly enough.
I'm not criticising your claims, saying you're lying, or dismissing them, but you need to realise that some of what you're saying, seems to contradict the general rules of thumb, and might be throwing spanners in the works, so perhaps you need to think of some way, you can assess your situation, piece by piece, simply because you can't keep adding several wrongs to make a right, so you have to decide what one aspect of your efforts is important now, work on it, then incorporate other factors back in, that can be adjusted.
You need to stop taking that, and then you need to start assessing your goals. You're claiming to eat little, but exerxise a lot, and you'r claiming the food isn't textured properly enough.
I'm not criticising your claims, saying you're lying, or dismissing them, but you need to realise that some of what you're saying, seems to contradict the general rules of thumb, and might be throwing spanners in the works, so perhaps you need to think of some way, you can assess your situation, piece by piece, simply because you can't keep adding several wrongs to make a right, so you have to decide what one aspect of your efforts is important now, work on it, then incorporate other factors back in, that can be adjusted.
Re: workout routine, yoo much or too little??
jezzicazarrah wrote:i am 5'1" and now at 118lbs. i have a medium, but petite build. i have a somewhat small booty and large breast. and a little chubby around the mid section. i want to make butt bigger, arms, waist, and breast, smaller and more toned. i have great legs so i'm not really worried about them. and although i have a more petite frame i am naturally more muscular then most women size. body respond well and quickly to exercise, but not as much anymore, please help.
so i've recently started working out. i've never really had to because i've seemed to maintain weight, by simply being active. well i went through a period that i wasn't very active at all and i drank entirely too much. so long story short metabolisim took a nose dive. i gained a bit of weight and got really depressed. well i changed life a little and managed to loose most of the weight. then about a year ago i decided to start running. i wasn't really all that concerned with working out, i just wanted to run. it feels good to me and helps me clear head and release some of the energy that builds up and needs out. well then i stopped and have recently gotten back into it and have recently become kind of obsessed with working out. i don't go to the gym and i don't really know how to work out. so here is routine. i do this for 2 days, take a day for a break, then one day then a break day. i started this about 4 or five weeks ago. i do all of it, everytime i work out. i do 2 sets of everything, then start over and do 2 more, then start over and do 2 more. 6 sets total for everything.
flat bench ab leg raises, 2 sets, 15 reps
flutter kick oblique crunches, 2 sets, 20 reps
ab flutter kicks, 2 sets, 20 reps
straight arm ab crunches, 2 sets, 10 reps
scissor cross, 2 sets, 20 reps
then
deep single dumbbell squats, 2 sets, 20 reps
body weight glute kickbacks, with added weight 8 lbs, 2 sets, 20 reps
two arm dumbbell curls, 8lbs, 2 sets, 40 reps
seated side lateral deltoid raises, 8lbs, 2 sets, 15 reps
seated dumbbell extensions, 8lbs, 2 sets, 15 reps
two arm front deltoid dumbbell raises, 8lbs, 2 sets, 15 reps
flat bench dumbbell press, 8lbs, 2 sets, 30 reps
flat bench dumbbell flyes, 8lbs, 2 sets, 30 reps
dumbbel oblique side bends, 8lbs, 2 sets, 15 reps
one legged cable kickbacks, 8lbs, 2 sets, 20 reps
then i do it all over again. i don't know if i'm slowing down progress by not doing upper body, core and lower body workouts seperately. i really don't have a clue. also i run at least 2 miles 3-4 times a week.
as far as diet, i know i have an eating disorder, i don't eat enough, then sometimes i benge. i don't eat red meat, or a lot of protein for that matter, but i've been trying to limit carb intake. i eat a lot of veggies, and love all green veggies. also i take hydroxycut about 20 mins before i start.
too much???...oh yeah i tried to read the before reading and all the premade workouts, but i have A.D.D. and couldn't get through the reading in order to try them out. please help. oh yeah and sorry for the novel.
OMG dear you need some re-vamping here. Way too many sets and reps. How long are you at the gym for... 3 hours? One thing always puzzles me over and over again and I mean this with no disrespect but....why in the world would you do 40 reps of anything let alone 20? That is a complete and total waste of time. I see a lot of the women at gym doing this and I just want to grab that dumbell and whack em' over the head. Please ladies...there is absolutely no reason to do any exercise with that much repitition. You are doing more harm than good.
#1 Get help for your eating disorder. As I read on further into this thread, I feel the need to tell you you cannot possibly think that eating that small amount of calories in one day is beneficial for you. And if you do, I, as well as a host of others will tell you otherwise. Once you tackle the reason behind why you have the feelings you do toward food, then you can carry on with the rest. Please find a good counselor to help you. Once that's accomplished...
#2 Incorporate HIIT into your routine
#3 Read: The New Rules of Lifting for Women By: Lou Schuler, Cassanrda Forsythe, and Alwyn Cosgrove. (You'll cut your workout time by 75% and get better results)
#4 A good, clean, well balanced diet is just as important as exercise. If you do not fuel your body properly, you'll get nowhere. Your body needs more than the caloric intake you are currently giving it.
#5 Quit taking that Hydroxy crap...it's not good for you and a waste of your money.
#6 I made this post short due to your ADD.
