going to miami need to slim down

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dmg713

Guest
in 3 weeks i will be laying in the sun on a beautiful miami beach. I need to slim down like 5 pounds, maybe not even that maybe just tone up a bit.

any ideas on how to slim down and tone up and just 3 weeks?
I am doing my typical work out, 3 times a week, each sesion I do cardio and weight trainning.

thanks in advance!
 
I guess this begs the question - what does your 'typical workout' entail?

If you're already doing weights, mix it up. For example, if you are doing 3 sets of 15 reps of weight, add a couple of plates and try 3 sets of 8 reps. It's a common misconception that women 'bulk up'. Most that do are usually supplementing, using an estrogen blocker or testosterone enhancer, all to get the heavier physique.

Mixing up your weight training can be as easy as changing your sets and reps, doing a different exercise for each bodypart, or even doing the exercises in a different order. Shocking your muscles creates growth, and muscle growth enhances lean body mass, burns more fat, and can even give the 'illusion' of 5 lost lbs in very few workouts.

As to your cardio mix, if you're doing 30 minutes, extend it to as much as 60 minutes for a greater fat burn.

It's all about confusion - muscle confusion, that is! When your muscles do the same workout, day in and day out, you will get gains - but not as much as when your muscles have to do more work, or different work!

Another quick and easy mix is, if you're working out 3 times a week with a standard cardio warmup, followed by weights, followed by a major cardio workout, try this: Extend your workout, temporarily, to 5 days a week, and do every other day weights and every other day cardio. One day strictly weights, one day strictly cardio, etc. etc.

This should help jump start your training in a whole new direction! (...and don't say 'just three weeks'. That's a whole lot of time to lose 5 lbs, or tone up the weight you have!)

Good luck!
 
when i weight train i do 3 sets at 10-15 reps, After i do 1 set on a machine then I do a dumbell set or another exercise like lungs (if i'm workin' on my legs) So i pretty much do 1 machine 2 free standing exercies, then do the machine again followed by the free standing exerciese until i have done 3 sets of each. (I dunno if free standing exercies is the right word to use so i hope you understand what i'm trying to say.) I change up my free standing exerciese about every other week, but I pretty much stick to the same machines.

Cardio i do two 40 min workouts a week and one 60 min work out a week. Next week I'll be adding another dance class (already taking one dance class, my 60 mins workout) so i hope to do 2 40 min cardio work outs and 2 60 min cardio work outs.

i was talking to an old neighboor last night, who used to manage a gym, and has worked a number of gym. I told him about my work out journal that I keep and he checked it out, he suggested I reverse the order of my weight trainning. So like if i'm doing sholder presses first, do them last. So i'm gonna try that, i am a sucker for routines so i hope that doesn't make me feel lost. Although i do get lost easy.

In just 3 weeks i dont totally expect to lose 5 pounds or to tone up more. but I do expect to look leaner at least.

Oh and starting Memorial day monday no more sodas for me, I am thinking that is going to help big time, maybe not in 3 weeks but just in general.

thanks for you help
 
When I got into a routine i really enjoyed i was told to reverse it. I was doing legs my last day of the week (because i hated squats)... i did all the same exercises just monday was now leg day, tues was shoulders, thurs was....... i loved the change and for that week all my muscles got a bit of a charge... they were confused what was going on when i changed and i started to tone up again and lose a few pounds i was trying to get rid of... keep your muscles guessing!!
 
thanks patesguy i am gonna change it up. But like i said before i am a sucker for rutine.
 
you can drop the 5 pounds - change your diet. if you watch your calories a bit you should get the results you want. what're you typically eating in a day right now?
 
CUT OUT SIMPLE CARBS. Drink tons of water, get plenty of protein. No sodas. The sugar in regular will ruin your diet, and diet sodas have aspartame which trigger hunger and tricks your body into storing fat (little known fact). That's why so many overweight women drink diet sodas. Not to mention aspartame is more addictive than nicotine.

The best exercises are pilates and yoga. Lifting will bulk you up. Keep up the cardio, and, if possible, visit an infared sauna several times (no steam rooms).
 
"Lifting will bulk you up" for females is a big myth!

- Females have about ten times less testosterone and far greater levels of estrogen in their blood stream than males at all times.

- Studies on hypertrophy using muscle-building protocols also show that females do not achieve the same hypertrophic responses in fast twitch fibers that males do.

-As soon as the body is stabilized during any resistance exercise (i.e. sitting or lying on a machine), activation of the centrally generated recruitment patterns needed to activate postural and stabilizer muscles is reduced to virtually nothing. This is not good if you want to burn fat because this means that machine exercises activate far less muscle than free weight or unstable exercises, which means you burn less fat for time spent training on machines.

- "Competitive female body builders train approximately three hours a day, performing 5-12 sets per exercise. Any competitive female body builder will tell you, getting big is no easy task for a female. It requires a significant time commitment and serious commitment to nutritional modifications and supplementation. Any woman can enhance her beauty and function with as little as 45 minutes three times per week in the gym!"

:D YOU NEED TO LIFT!!!! :D

Also what you need to do is eat 500 calories less than your resting metabolic rate. Those calories then need to be spread out through about 4-5 meals. I would also recommend exercising 4 times a week. (if you think you can handle doing so)

Also, don't waste your time/money on infared saunas... if anything, invest in a personal trainer that can design a meal plan, resistance training protocol, and cardio protocol for your.
 
I am quite aware that women do not build muscles like men, and I am also aware that lifting weights does not make women look like body builders. Again, I am an exercise science major and former personal trainer so I do know about fitness. I said the weighted exercises will bulk you up because that is what happened to ME. I used to do all the weights - and loved it - and had beautiful, muscular thighs. However, I started trying pilates and within just a few weeks I went down a pants size (from a size 6 to a 4). You DO work your muscles doing pilates and power yoga. You get out of these what you put into them. It frustrates me when I see people in class half-way doing the exercises because I know they won't see the results they want. I noticed in other posts you are a dancer, so I am assuming that you want the long, lean muscles that I want as well. I am a former dancer, so I love how beautiful these exercises are.

I didn't mention this is my earlier post, but I do enjoy lifting free weights to build my arm muscles more. I've always had scrawny arms, so the yoga moves are not enough for me (I'm not strong enough to do the super-advanced moves yet!)

I suggested the sauna because there are countless health benefits proven by these, but you can prove them to your self by visiting one. There is debate on if they help you lose weight, but I do know they raise your heart rate, eliminate toxic metals, and make your skin look amazing - probably something you'll want if you're going to the beach (I love to have good skin all the time). I never said you should BUY a sauna, we have one in my gym. Just a suggestion that most people don't think about. Hope you look amazing!!!
 
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