Need some advice

M

msmiz

0
I am female 5'4 at 130 lbs trying to burn some fat and tone up. I have not done much for a while but now want to get on track with a dedicated routine.

I plan to start the HIITS program on the teadmill, I have also signed up for a Pilates class and I need to offset all this on alternate days with some weights. I know I cannot target where the fat wil burn but my problem areas are thighs, butt, upper & lower belly.

In the past I have done free weights mainly using tapes THE FIRM especially. This has resulted in well developed arms but also too much bulk in my back and shoulders which I do not like and bulked upper thighs.

I want a routine that will help me burn my fat & tone me (not bulky). I have a workout room fully equipped in my condo building so everything I need is here.

Plse offer me some good advice
Thanks.
 
Yes, you're correct, you cannot "spot reduce." The key to melting fat off your body lies in your diet. You can weight train and perform cardio consistently, but if your diet is not up to par, the true results of your efforts will not show. Can you post what your normal day's diet would look like ? If you can do that, I think we will be better able to assist you. Good luck with your goals !! :)
 
advice - my food info

Breakfast: oatmeal w/skim milk (no sugar) or dry cereal, or cream of wheat cereal (90% of the time it is oatmeal)
OR
2 pieces of whole grain flax bread with peanut butter & a couple vegetarian Boca Sausage

1 smal glass of orange/carrot juice
1 coffee w/skim milk (no sugar)


Mid-AM : 2 organic grain fat free raisin health bars 70 calories per bar
(made by Health Valley 19g carbs, 3 gr fiber, 2 gr protein, 11 g sugar, 30 mg sodium 0% fat)
OR
-some almonds

Lunch:
One of these:
- Salad (spinach leaves, tomatoes, fat free dressing)
OR
-spinach or brocolli quiche with Boca vegetarian pattie or vegetarian sausage

OR
- a whole wheat. low carb tortillia 80 cal, 3 g fat, 0% cholesterol, Sodium 300g , 14g fiber, 1 g sugar, 8g protein. I roll it with turkey, or salmon and add sliced tomatoes & lettuce
I would have one of the above with
- fat free yogurt OR Super Yoplait Nouriche smoothie 260 calories or a piece of fruit (if I do not have fruit for my mid aft snack)
- 1 coffee w/skim milk (no sugar)

Sometimes I will just have cottage cheese with raisins mixed in and a coffee

Mid-Aft snack: - carrot sticks OR celery sticks OR fruit (an apple, banana, or grapes, strawberries or blueberries) Or if I did not have my Health Valley bars in the mid AM I would have them at this point.

Dinner: fish or chicken breasts with vegetables (mainly brocolli, peas, carrots, green beans, turnip) sometimes with a sweet potato, Or sometimes I will have lamb.

I prepare all my fish or chicken/lamb with olive oil broiled or baked in the oven. I am not a meat fan so may only have meat once every couple of months. I do not fry any food I eat.

I drink a lot of water.

Eve snack : a few almonds or a few crackers with peanut butter or
some yogurt if I have not had any earlier or maybe an apple or a few apricots
or strawberries.

Every 3 days I make a soy protein drink in my blender and have it with a bit of nutritional yeast. I like to make this with either cranberry juice or my carrot/orange juice.

I am thinking about incorporating Green tea into my diet as well if that makes a difference.
 
Your diet looks pretty clean, the only thing I would try to add/change would be some protein with the meals, especially during the beginning of the day, try to get some with every snack and meal.

If you are going to be starting any form of HIIT training, you should be seeing some results soon, especially if you keep your diet up

In terms of weight training, you should be focusing on compound lifts, you shouldn't focus only on your lower body, is there anything that you have been doing so far, in terms of lifting?

The main lower body exercises you should focus on are squats, lunges, leg press, and eventually deadlifts. Machines are ok, but should not be the focus by any means, if you want to throw in some leg curls or extensions at the end of a leg workout that's fine
 
re Need advice

AJP wrote:
In terms of weight training, you should be focusing on compound lifts, you shouldn't focus only on your lower body, is there anything that you have been doing so far, in terms of lifting?

Well I have not been focusing on just my lower body, but as I menetioned in my original post I have been doing free weights with tapes by "The Firm". This is a 45 min upper & lower body workout but I was getting to bulky in my shoulders and back and the front part of my thighs also. This tape does have squates & lunges.

I have not been using machines at all but I have access to them if I choose. I am just not sure what type of routine with weights I should be following for both upper & lower body. Remembering I do not want to bulk up my back or shoulders or my thighs if that is possible. Just good toning.

I have been on hiatias with my workouts for about 2 months now because of travelling and other personal things and so all of this is a restart to refocus and get back on track. I need to know the best routine to follow. Thanks. And I will follow your advice & add more protein to each meal.
 
re: Need Some Advice

Ok off I am off & running getting my fitness plan in place & I am excited!
I started with my HIIT on the treadmill today and it felt great. Now tomorrow I will do weights. Just need to have a good weight routine in place so
one suggestion posted was:

The main lower body exercises you should focus on are squats, lunges, leg press, and eventually deadlifts. Machines are ok, but should not be the focus by any means, if you want to throw in some leg curls or extensions at the end of a leg workout that's fine

I need to know how many and for how long?
Also If i want to work upper body but not bulk up my shoulders or back which are the exercises to do?

Thanks
 
Are you going to be doing fullbody workouts or how are you splitting up your routine?

A good routine for the average person would involve
bench press, military press, pull ups, bent over rows, squat, deadlift, lunges, and abs

Something along the lines of 2-4 setsX6-12 reps
 
Mmm indeed, I was just about to ask how you've been splitting it up too. Evo pretty much said what i was gonna add with the exercises and sets, reps, however I would say 3-4 sets instead of 2-4, but thats just my opinion.

If could add what your routine looks like usually, that would help, we'll rip it apart, in a good way:D , the more specific the better, exact exercises, the order, sets, reps (usually change a bit, and its hard to remember exactly how many unless you write it down), anyway, I'm sure you get the picture
 
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