Hi everybody! I’m new to the forums and I need some advice on how to tone my body. I wish I could post pictures but I don’t know how to decrease the size of the picture to within 100kb. Anyway here are my stats from 1 year ago:
Height: 5’7”
Weight: 190
Waist size: 35 inches.
Age: 17
Body Fat: Unknown
…and after a year of running and complete lifestyle change:
Height: 5’7”
Weight: 140-142
Waist size: 29-30 inches.
Age: 18
Body fat: App. 16-17%
I think one of the most important factors in my change has been my diet. I’ve completely eliminated eating any fast food, junk food, and cutting carbonated drinks into Diet non-caffeine Pepsi lol. Nowadays, I try my best to limit calories and fat. In a typical day I will eat:
Breakfast: Cereal (Special K, Kellogg), non-fat milk, and 1 cup orange juice.
Lunch: Caesar salad (no dressing), 1 can of Diet, non-caffeine Pepsi
Dinner: Depends, but mostly red and white meat and sometimes more Caesar salad.
I usually do not eat snacks in between meals
I also try to eat three square meals a day at 6:30 am, 1 pm, and 7 pm.
I now no longer consider myself overweight but I do have fairly broad shoulders (40 in.) and a naturally larger build. I have started going to the gym every other day, the following is my routine done in the order shown:
Treadmill: 1 mile at speed 6.0, incline 1.0 (warm-up)
Seated leg curl: 3 sets, 10 repetitions @ 70 lbs.
Leg extension: 3,10 @ 70
Seated leg press: 3,10 @ 150
Pulldown: 3,10 @ 70-75
Row/Rear Deltoid: 3, 10, @ 50
Chest Press: 3,10, @ 70-75
Bicep Curl: 3,10 @ 30
Tricep Press: 3, 10 @ 70
Hip abduction: 3, 10 @ 7
Abnominal: 3, 10, @ 70
I am just starting this new routine. My total workout session is about 50 minutes with rest between sets and repetitions. However the following day I never really feel any soreness and I’m not sure if I am using enough weight. I only feel a bit sore right after I finish my exercises and a little bit the following day if I use a particular muscle I have worked on. I need some advice about how to improve overall body strength and toning. Am I eating the right combinations of food? What exercises should I focus on? Chang routine? Thanks.
Height: 5’7”
Weight: 190
Waist size: 35 inches.
Age: 17
Body Fat: Unknown
…and after a year of running and complete lifestyle change:
Height: 5’7”
Weight: 140-142
Waist size: 29-30 inches.
Age: 18
Body fat: App. 16-17%
I think one of the most important factors in my change has been my diet. I’ve completely eliminated eating any fast food, junk food, and cutting carbonated drinks into Diet non-caffeine Pepsi lol. Nowadays, I try my best to limit calories and fat. In a typical day I will eat:
Breakfast: Cereal (Special K, Kellogg), non-fat milk, and 1 cup orange juice.
Lunch: Caesar salad (no dressing), 1 can of Diet, non-caffeine Pepsi
Dinner: Depends, but mostly red and white meat and sometimes more Caesar salad.
I usually do not eat snacks in between meals
I also try to eat three square meals a day at 6:30 am, 1 pm, and 7 pm.
I now no longer consider myself overweight but I do have fairly broad shoulders (40 in.) and a naturally larger build. I have started going to the gym every other day, the following is my routine done in the order shown:
Treadmill: 1 mile at speed 6.0, incline 1.0 (warm-up)
Seated leg curl: 3 sets, 10 repetitions @ 70 lbs.
Leg extension: 3,10 @ 70
Seated leg press: 3,10 @ 150
Pulldown: 3,10 @ 70-75
Row/Rear Deltoid: 3, 10, @ 50
Chest Press: 3,10, @ 70-75
Bicep Curl: 3,10 @ 30
Tricep Press: 3, 10 @ 70
Hip abduction: 3, 10 @ 7
Abnominal: 3, 10, @ 70
I am just starting this new routine. My total workout session is about 50 minutes with rest between sets and repetitions. However the following day I never really feel any soreness and I’m not sure if I am using enough weight. I only feel a bit sore right after I finish my exercises and a little bit the following day if I use a particular muscle I have worked on. I need some advice about how to improve overall body strength and toning. Am I eating the right combinations of food? What exercises should I focus on? Chang routine? Thanks.
