Best exercise for me?

Q

quarternut

0
Hi, i'm a 17 years old female. I have a ruler bodyshape :eek: (which i would like to tone up more especially my waist) and BIG HIPS AND BUTT (which i really REALLY want to cut em' off :mad: ) Plus, i'm short (5 feet 3) and i really wanna be taller.

Currently, i've been spending MOST of my time SITTING all day long at the table studying for my SPM(an examination where after that i'll graduate from high school; in malaysia). I have gain weight, especially at my butts and hips. :(

However, i'll be going to the gym for the first time right after my exam at november. I would like to know which work out will burn more calories and best suit me since i wanted to shape my enormous butt and hips. :p And does swimming burn more calories too? Are there any exercise i should avoid? :confused:

And do i need to control my diet? How many calories should i consume a day or an average girl like me consume? :confused: how do i lose weight?
 
1: to lose weight you need to expend more calories (C) then you consume. lets say your maintenance is 2000c a day so you would want to lower you intake 100-500, which would be 1900-1500c a day.
2: cardio very important some say it's best first thing in the morning on an empty stomach. it's running/swimming for an houre (slow cardio) there are many cardio programs like HIIT or (fast cardio) a mix of slow and fast is best, doing cardio 4-5 times a week.
3: eating healthy thats pritty obvious, eating 6 times a day (small meals) a multi-vitamin and some kind of EFA(essental fatty acid) is benifital like flax oil, fish oil, or some olive oil is ok too.
4: weight training: building muscle will help burn more calories, you can try this one or find another that suits your fancy

3 way splits A 3 way split gives you plenty of recovery time and is a good way to split your routine. You always have at least one days rest before your next workout. Fit in any cardio you want to do on the off days and fit in abs once or twice a week as suits.

Absolute beginner (Do 10-12 reps per set. Leave squats, deadlifts, barbell rows, etc.. until you have a couple of months training under your belt.)

Monday Legs/shoulders

Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Standing calf raise (3 sets)
Seated dumbell press (3 sets)
Side laterals (2 sets) I prefer seated

Wednesday Back/biceps

Wide grip pulldowns (3 sets)
Seated rows (2 sets)
Hyperextensions (3 sets)
Shrugs (3 sets)
Barbell curls (3 sets)
Hammer curls (2 sets)

Friday Chest/triceps/forearms

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets)
Overhead dumbell extension (2 sets)
Wrist curls (2 sets)
Reverse wrist curls (2 sets)
:) if you have anymore questions or if somthing is not clear give me a post. :)
 
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