does this program match my goals

Hello,
i'm new and have spent the past few hours reading all the very helpful posts. However, I'm new to the fitness and exercise world and was hoping some of you would tell me if the following program would be want I need to acheive my goals.

Goals: To tone up (lean not bulk)

Current Height: 163cm Wieght: 57 kilos

Mon
10 minutes jogging on treadmill, 15 minutes leg resistance exercises,
leg machines etc. 10 minutes jogging on treadmill, repeat leg exercises and finally 10 minutes jogging.

Tue
45 min (outdoor jog)

Wed
45 min body pump class

Thurs
Same as Monday but instead of leg exercises will focus on arms

Fri
45 min roller skating

Do you believe this is a beneficial program for what my goals are? THANKS
 
Hello,

Goals: To tone up (lean not bulk)
"toning" is really losing body fat to show the muscle you have underneath. You can't bulk unless you are eating in a surplus of calories for your body type so if you are in caloric deficit there are no worries about getting "beefy"

Mon
10 minutes jogging on treadmill, 15 minutes leg resistance exercises,
leg machines etc. 10 minutes jogging on treadmill, repeat leg exercises and finally 10 minutes jogging.

Cardio and strength training should really be kept on separate plans unless you do a circuit style of weight training which produces a cardio and muscle endurance/strength effect. Also you need to work just more than your legs.

Wed
45 min body pump class
I am assuming this is a weight training class?

Thurs
Same as Monday but instead of leg exercises will focus on arms

Again just doing an arm day not a great idea. Full body is the way to go.

Fri
45 min roller skating
Sounds fun;)

Do you believe this is a beneficial program for what my goals are?
No not really, though don't be discouraged. People who achieve their goals best and a very steady and structures routine. Doing a little here and there in a so-so amount produces so-so results. I would pick a few days for cardio, 2-3 days for a full body strength training with focus of one exercise for each muscle group and a day of rest in between each session.


I am going to address specific issues in the quotes. :)

Also Cynic is right about the diet. If feel so inclined list your current diet plan in detail.
 
Yes, I'm extremely healthy, only eat unprocessed foods, lots of grilled fish, vege's and fruit!

The only time I may eat something fatty would be once a week if we go out to breakfast.
 
Thats great, but what some people deem as healthy or even is may not be right for your goals. Caloric intake and ratio amounts do matter so again if feel inclined list in some detail your current diet and that can help us determine if you are on the right track for your goals.
 
Ok my diet is as follows, hope you don't die of boredom:rolleyes: :

Breakfast: Carrot, grapefruit & pineapple juice
Cherries, 2 oranges

Lunch: Grilled barramundi with small babyspinach and avocado salad

Dinner: half a can of tuna with babyspinach

Dessert: 2 small cubes of dark chocolate and peppermint tea

Drinks: 2 litres of water and 1 strong flat white with no sugar...

On sat & sun - i'm not so strict I will eat sourdough toast or have a dinner at a restuarant and basically order what I feel like but not in excess
 
You're 80% there then.

Go here and pick one of the starter regimens (I'd recommend HGM):



Else, I'd also recommend "New Rules of Lifting" which is pretty good in explaining alot (Lou has a knack for making the science understandable), but he's coming out with a women's addition which will address the concerns and specific weaknesses of female physiology.
 
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Well first off I think its good you don't gorge on junk food. I also think at your height and weight you are pretty close to the desired body fat.

Your diet however for your size and height is not enough calories and not enough protein. You seem to be under eating pretty bad and that is likely the reason why you are small in weight but still have little "tone".

I would go to this site and figure out your caloric needs to lose weight combined with exercising, throw in some full body strength training and certainly try to get in some more protein and food in general.
 
Thanks so much for your answers it has really helped as I will look into the food and do the full body strength training instead of focusing one day on legs and then arms....
 
Thanks so much for your answers it has really helped as I will look into the food and do the full body strength training instead of focusing one day on legs and then arms....

Full-bodies are best for raising the metabolism and hormonal response for fat loss and putting on muscle (or simply strengthening what you do have).
 
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