Need advice

M

Moonbeam3

0
Hi all, this is my first post. I need help! I've always been active and have worked out in one way or another. I enjoy running and lifting but I feel I'm doing it all wrong!

I don't want to bulk up by any means so I don't think I need to do anythig too intense. I weigh 114 and I'm 5'1. I want to be more toned that what I am. Especially in my legs and butt.

Currently I do cardio for about 20 minutes 3-5 days a week and lift about the same. My problem is I usually do a full body workout EVERYTIME, I try to use different machines, change the weight/reps, incorporate lunges/squats...

My diet is not super clean but I try to eat well during the week (tuna, chickent, veggies) I drink about 3 liters of water daily.

Basically I want better results, I feel like I'm in a standstill and it's starting to feel like a rut!
 
Sounds like you have a base program, but it could be a bit better. You definitely do not want to strength training the entire body each day. I like to get a routine, stick with it for 4-6 weeks and then change it up.

Here are some tips that may help...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss. You basically want to lose body fat so you can get more toned. Being toned means losing body fat to show off your muscle.
 
Glad to hear I'm doing some things right. I'll follow your advice and hope to post good results in the 'near' future!
 
I went to the link in your #5. I got some really good ideas. Unfortunately I have a cold this week, so I think I'm going to take the week off. Starting Monday I'm going to a 4 day split (hard lower, easy upper, easy lower, hard upper) with cardio in between (every day?).

I think I've got the eating part right, before I got off track I was having 3 solid meals with two smaller ones in between (fruits veggies some carbs) and I always drink a lot of water.

(I think I just got lazy lol)
 
You must log in or register to reply here.
Back
Top