I'm 28 y/o female, 5'1", 38" chest (measuring around breast), 31" rib cage, 29" waist and 38" hips. I currently weigh 142 pounds and I need to lose a few more inches and pounds. I have what you would call an "apple" shaped body and its a struggle getting the extra fat off around mid section. I have lost 25 pounds in 3 months by diet and exercise and I can notice the biggest difference in legs. While they aren't completely toned yet, I have lost a lot of the cellulite that I once carried.
I started the Jillian Michaels 30 Day Shred about 5 days ago and while it is intense, I just feel that 20 minutes of circuit training isn't enough. body seems to fluctuate where one day stomach looks flatter than other days. I also have an issue with arms being slightly large for frame.
What are some great workouts to do at home to help tone body and burn inches? I'm not expecting to lose a tremendous amount of weight in 4 weeks, but I would like to see some difference. I have a pool, treadmill, 8 pound medicine ball, resistance bands and free weights. How can I incorporate those into a workout?
What type of diet would you suggest? I have been taking Herbalife shakes for breakfast and sometimes for dinner, but I am worried that there is too much sugar in diet with these shakes. While the shakes did help me lose quite a few pounds, I don't want that extra sugar every day. I try to avoid carbs at all cost mostly because they bloat me up like crazy.
Any way to transform body in 4 weeks?
Moderators: Boss Man, cassiegose
Re: Any way to transform body in 4 weeks?
You could see some change in 4 weeks yes, but not much. 3-4 months would be a more realistic timeframe.
I have posted this for others sometimes so it might work for you. It's been modified.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Half a Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Turkey + Cashews
Option 2.
Portion of Peanuts + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Portion of Turkey + Satsuma
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
The bands could be incorporated into the weights days to assist with things like stretching.
The pool work can be incorporated in as cardio.
Maybe all that makes some sense.
Anything else you need to ask or want to contribute to the forums, please do, as we'll be happy to answer and recive all comments and posts
.
GOOD LUCK and keep believing, because I think you ARE worth it.
I have posted this for others sometimes so it might work for you. It's been modified.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Half a Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Turkey + Cashews
Option 2.
Portion of Peanuts + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Portion of Turkey + Satsuma
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
The bands could be incorporated into the weights days to assist with things like stretching.
The pool work can be incorporated in as cardio.
Maybe all that makes some sense.
Anything else you need to ask or want to contribute to the forums, please do, as we'll be happy to answer and recive all comments and posts
.GOOD LUCK and keep believing, because I think you ARE worth it
.Re: Any way to transform body in 4 weeks?
Completely agree with the last sentance, though some progress, or foundation(s) of progress, could be established in such a small timeframe.
Even 6-10lbs of lost weight in 4 weeks would be a start.
Even 6-10lbs of lost weight in 4 weeks would be a start.
-
dawnmuldowney
- STARTING OUT
- Posts: 2
- Joined: Sat Sep 28, 2013 1:27 pm
Re: Any way to transform body in 4 weeks?
Hi keira81,
I've recently shed over 27 inches and 8 lbs in one month doing the Bikini Body Mommy 90 day challenge.
https://www.facebook.com/BikiniBodyMommy
It's an amazing program that has a daily FREE workout that alternates strength and cardio training with one day of rest each week.
It's totally do able even with a busy schedule.
Even though its' original creation was to help MOMs lose the weight gain after child birth it's a GREAT program for ALL. There are even some men I see doing it.
Of course, I had to watch nutrition while doing this program too ... but it's an idea for you if you are still looking for help.
I've recently shed over 27 inches and 8 lbs in one month doing the Bikini Body Mommy 90 day challenge.
https://www.facebook.com/BikiniBodyMommy
It's an amazing program that has a daily FREE workout that alternates strength and cardio training with one day of rest each week.
It's totally do able even with a busy schedule.
Even though its' original creation was to help MOMs lose the weight gain after child birth it's a GREAT program for ALL. There are even some men I see doing it.
Of course, I had to watch nutrition while doing this program too ... but it's an idea for you if you are still looking for help.
Re: Any way to transform body in 4 weeks?
Hello and welcome Keira, (that's daughters name too 
)
Anyway, I wanted to suggest to Bossman's body weight exercises, as they feel comfortable you can add resistance of your free weights.
4 weeks is a short time and although those fad shows like biggest loser do some severe weight loss they are doing it the non healthy way.... the 3-4 month range sounds about right to me also!
Swimming can be done as specific number of laps and continuously trying to lower your time or as a given time frame and trying to increase the number of lengths you do. I suggest 20 - 30 minutes time frame or say 50 laps of a 25 meter pool or the equivalent... and try to decrease your time to perform those laps... (these are just examples)
you could also do 20-30 minutes on the treadmill on your cardio day at highest speed you can safely manage.
Best of luck!
)Anyway, I wanted to suggest to Bossman's body weight exercises, as they feel comfortable you can add resistance of your free weights.
4 weeks is a short time and although those fad shows like biggest loser do some severe weight loss they are doing it the non healthy way.... the 3-4 month range sounds about right to me also!
Swimming can be done as specific number of laps and continuously trying to lower your time or as a given time frame and trying to increase the number of lengths you do. I suggest 20 - 30 minutes time frame or say 50 laps of a 25 meter pool or the equivalent... and try to decrease your time to perform those laps... (these are just examples)
you could also do 20-30 minutes on the treadmill on your cardio day at highest speed you can safely manage.
Best of luck!
Re: Any way to transform body in 4 weeks?
Wow, what a cool schedule, Boss Man! Just joined the forum with the plan to do something to lose weight as fast as possible. Maybe that could be a start
Re: Any way to transform body in 4 weeks?
philmont, why do you want to lose the weight so fast? I know a lot of ppl seem to want to do it that way? do you have something coming up you want to look your best for?? I think a lot of ppl get disappointed and quit when they don't see the results they are expecting. Sometimes things take time.. but progress is progress no matter how small.. So as long as you're in the right frame of mind, you can do anything!!!
Re: Any way to transform body in 4 weeks?
There are fast and relatively safe and healthy ways to lose weight.
1. get undressed
2. have a haircut
3. use the toilet
Any other method of weight loss claiming fast weight loss, is often prone to failure, added side effects or both.
1. get undressed
2. have a haircut
3. use the toilet
Any other method of weight loss claiming fast weight loss, is often prone to failure, added side effects or both.
Re: Any way to transform body in 4 weeks?
Hi!
Out of curiosity, how much sugar is in each Herbalife shake?
Out of curiosity, how much sugar is in each Herbalife shake?
Re: Any way to transform body in 4 weeks?
Hi Keira,
You could also try supersets which is doing one exercise right after another without any rest in between. That's one rep. Then rest 1 minute and do two more reps.
Do about 3 supersets per day. When you pair exercises, pick ones that work different parts of the body. You'll also want to mix up the exercises between days.
You could also try supersets which is doing one exercise right after another without any rest in between. That's one rep. Then rest 1 minute and do two more reps.
Do about 3 supersets per day. When you pair exercises, pick ones that work different parts of the body. You'll also want to mix up the exercises between days.