I really wanted to start execising and tonning my body im female 18 5'4 n I weight 140 :/ I really want to lose like 30pounds and tone my body eat healthy n all .... realllllyy confused sooo many diifferent exercises i don't know how to start there's soo much info on this site anyone with personal advice for,me plzzz help I really want to focus on my abdomial upper and lower obliques, sides on my stomach hips n thighs ... thank you
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
helppp new to fitness hii everyone please read any advice is appreciated thank you:)
- Thread starter icedcherry
- Start date
If you are not planning on going to the gym and just want to work out at home, then i would highly recommend getting some workout DVDs to get you started. There are so many awesome trainers who have their own workout DVD series. I have been doing them for 20 years and have gotten awesome results from using them. You could start off with someone like Jillian Michaels or Jackie Warner. They have a number of great DVDs each that will help you achieve your goals. Once you have learned all the different exercises you don't necessarily have to stick with the dvds, but you can start doing your own program putting together the exercises you find most effective. In terms of eating, eat 5-6 small meals a day, eat protein with every meal and go online to use a calorie calculator to work out your weight loss calorie level.
Squats (any variation so long as hips go below knees at the bottom), pushes (bench press, overhead press, push ups, dips), hinges (deadlifts, Romanian deadlifts, Olympic lifts), and pulls (rows, pull ups, chin ups, lat pull downs). Do one exercise from each of the above 4 categories every time you train, focus on technique first and foremost, then focus on getting stronger at each exercise. Do a general warm up (walking, running, cycling, rowing, skipping, etc) for 5min before training, then do lighter warm up sets of each exercise before getting into the work sets. Train 3 non-consecutive days per week. You may also do some light cardio afterwards or on non-training days if you so desire, but it isn't required - strength training is if you want to be "toned" and not just skinny/skinny-fat, thus do the 3 days per week of squats, pushes, hinges and pulls.
Consume 140g protein/day, 70g fat/day, and get the rest of your calories from carbohydrates and/or more protein/fat. Consume about 2,000kcal/day starting out (protein and carbs are each ~4kcal/gram, fat is ~9kcal/gram, alcohol is ~7kcal/gram). So, 140g protein is 560kcal, 70g fat is 630kcal. That's 1,190kcal so far, the other 810kcal can come from whatever you want.
Rather than using the scale to measure weight, go by the tape measure around the waist, how your clothes fit/feel, how YOU feel, and what you see in the mirror (or much better yet, take progress pictures every 2-4 weeks).
Consume 140g protein/day, 70g fat/day, and get the rest of your calories from carbohydrates and/or more protein/fat. Consume about 2,000kcal/day starting out (protein and carbs are each ~4kcal/gram, fat is ~9kcal/gram, alcohol is ~7kcal/gram). So, 140g protein is 560kcal, 70g fat is 630kcal. That's 1,190kcal so far, the other 810kcal can come from whatever you want.
Rather than using the scale to measure weight, go by the tape measure around the waist, how your clothes fit/feel, how YOU feel, and what you see in the mirror (or much better yet, take progress pictures every 2-4 weeks).