Exercise Routine.... ok?

S

Satine086

New member
(Sorry if I've put this in the wrong section)

I was just hoping to run my exercise routine by some people. Please take into account that I'm currently living in staff accommodation in a pub in a tiny village in England. So gym's are kind of out, as are space/etc.

Generally, it will include:
Warmup (stretching)
3 X15 curls
3 X15 Pushups
3 X15 situps
3 X15 "bicycle" situps
lifting my legs a few inches off the floor and holding (can't remember what it's called)
3 X15 high leg kicks
then going over dance routines (street latin) for about 15/20mins (keeping my heart rate up)
Cool down (stretching)

Now, I know it doesn't sound like alot, but I feel like I'm working out. I used to go to a gym when I lived in Australia, and this gives me a similar feeling (ok, perhaps I've just become unfit :doh:)

Any other tips would be great. I know there's lots of information online, but I guess I'm kind of treading water, and feel like I'm flying blind. I really want to get back into my dancing figure.
I don't have toooo far to go I don't think. I mean, I still fit into my clothes, they're just ALOT tighter, and I can see my stomach (fondly nicknamed "Baby Boomp") through my tops. I really don't like it!

Anyway, I'm rambling. Sincere appologies.

~Sat
 
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If I'm being honest, that routine stinks regardless of goals.

What are your stats?
 
Cool, that's what I need to hear.

5"5
Female
23yrs old
65k's last time I checked (few months back). I'm sure I've put on more, but I don't have a set of scales (yeah yeah, I know it's stupid.)

I'm trying to focus more on fat loss than weight loss. And I know that has about as much relevance as a snail to an elephant. I'm not used to being this way, so like I said, help would be appreciated.
 
Fat loss should always be the goal over weight loss.

Your primary concern should be your diet, especially considering you lack of strength training tools. Calories should be set at someplace around 1500 to start. You should be getting in 150ish grams of protein per day. Roughly 50 grams of fat. And the rest can be filled with good carb choices like fruits, veggies, whole wheat breads/pastas, yams, potatoes, oats, etc.

The protein intake is important. Extra aminos floating around the bloodstream will be preferentially used by the body opposed to your storage of aminos (muscle).

In terms of exercise, I'd throw a few of days of cardio into the mix each week to aid your caloric deficit. I don't really care how you do this. Run. Jump rope. Do circuits. Make love to your man. Whatever.

In terms of resistance training, ditch all the arm and core work and focus on exercises that require the most energy and muscle to execute. Things like squats, deadlifts, chest pressing, rows for back, etc.

If you lack equipment, learn to use your bodyweight and be creative. You can fill gallon jugs with sand or water to start.

I'd strength train 2-3 times per week. A sample routine might be something like:

Squats 3x12-15
Romanian Deadlifts 3x12-15
Pushups 3x12-15
Rows 3x12-15
Planks 3x30-60 seconds
 
Yeah. If I was "in shape" I couldn't give a fig what my weight was. My mother (who is in another country) believes I now would look normal as apposed to what I'm used to. I beg to differ.

Thankyou. Will take that on board. Have tried to be creative - I was using a heavy book for the curls - and hence the dancing/jumping rope without the jump rope.

Will start as soon as I can move back in - have been flooded out, should be only another day. Enough to make me feel even more miserable than I already am.

Thanks again for your help.
 
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