I need assistance on my workout plan!

E

ellie

0
Do you think this is enough?

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I am new at all this exercise stuff! I know that should be embarrasing but I will only halfto admit this once. :eek: I usually walk the beach but now am looking for more. I am about 215 and am wanting to tone up my thighs, butt, and hip area. I was told that cardio is the way to go but want to make sure this is right for me. Can you help. This is my 2nd week with this. Here is my regimend! I warmup on the TM for 10min at 3.2 with a 6incline, then onto crunches about 150 front and 50 side, then 1 circuit training and then back for 150 more crunch machine exercises with 50 side crunches, then about 25 min on the eliptical and cooldown on the bike for 5 min. Is this regimend good for my weight to tone my body and burn this butt off? If not can you give me your opinion on what I can do? Thank you for reading and I look forward to your input!
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Do you want to lose weight or just tone your thighs and butt???? If you want to lose weight, according to the ACSM (American College of Sports Medicine) guidelines, you need to lose 150-400 kcal/day. The ACSM also recommends that you work your way up to burning 2000 kcals/wk to continue weight loss and maintain it. You want to work at a low intensity and a longer duration. Try to exercise at least 3 to 4 days to start and within 4 weeks try to increase to 5 days or more a week to burn more calories.

You should definitely work in weight training as well. This should be done 2-3 days a week on non-consecutive days. Weight train all major muscle groups and for each front exercise such as chest, a back exercise should be performed (upper back, traps). If you would like to tone, the ACSM recommends doing 12 to 15 reps with low weight, not to fatigue. I would also recommend that you incorporate some pilates into this program. I have heard good things about toning thighs and the butt from that.

The amount of sit ups you are doing could be too many. If you want to continue to do that many, I would add some variety to them. I would use the stability ball for some ab exercises and try not to do just regular sit ups. You can find some good ab exercises on the stability ball on the web. Some may be hard if you have a weak low back.

Well I hope this helps you some and if you have any questions let me know. Make sure you incorporate something fun into your workouts as well. You can always keep walking on the beach while doing extra workout.....it can only help you.
 
I think I posted on your other post as well. You might want to only post once per topic. This helps keep the coversation in one place :)
 
Well 1 thing your doing wrong is that you shouldn't focus so much on how many repetitions are in your regimen. Just do 4 or 5 excercises while always remembering to mix it up. Do about 3 or 4 sets of each. As for cardio, try to burn about 300 to 400 calories per session. Do this 3 times per week.

Never forget that most of your workout will be in the kitchen. You don't NEED to go on a diet, just watch what you eat. Take your multivitamin, and consume complex carbs(brn rice, whole wheat) everyday, along with your vegetables, and protein from lean meats. Working on the hips and thigh area? Squats and stairmaster. Don't forget your stretching, this promotes the growth of lean muscle. Trust me. You'll be fine after you adjust. Good luck.
 
personally, i'd crank the treamill to about 5 to lose fat (although both will do :) ). i don't get to do it nearly enough though :)
also, time will burn the fat... not intensity.
it will take more time than just two weeks to show enough improvement.
also, work on the diet. all the excercise in the world won't show any result if no self control is shown (i should know :/ ).
i know i need to work on my diet haha

personally, i just eat until im not hungry and make sure i never really feel "full"
and, eat good stuff... like peanuts and fruits. nothing artificial.
 
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