Questions - Supplements,Exercise,Diets !!

[Coalette]

Hi Everyone I am new here and with dieting/exercising and would like some help.

I would like to loose and tone. I would like to get down to 110 lbs. I am 22yrs old, 5'3 and 126lbs. 2 years ago I weighed 109lbs. I understand as you get older you do gain more. But I feel I have gained to much in the 2 years and would like to control it before it does get out of control. I have never went on a diet nor exercise. I am trying my hardest to exercise atleast 5 days a weeks. My problem is that since I have never exercised when I do I have problems keeping up and staying on the eleptical for awhile. I feel ashamed but I can only stay on it for about 5mins at a time before my legs start to hurt. I try work out for 20-30mins. I also do a leg press (40lbs - 5 reps of 15).



Does anyone have any suggestions on what kind of exercises I should be doing? I would like to get down to 110lbs in possibly 3months. Also how should my diet be?
More importantly are there any supplements out there for a lady that she can take besides a Multi-Vitamin??

Here are the current foods in my diet..

Eggs - Milk - Chicken - Salads - Diet Soda - Bread (Wheat) - Brats - occasional hamburgers - pastas.

And at work for lunch I run to Wendys and get a baked potatoe.

Sorry if this was really long, I would like just some direction on this.

Thanks!

 

[robert13]

here it goes

ok hi i'm robert

for exercise do more cardio like runing,biking or swimming somthing like that do it about 4-5 time a week so i know when you first start to exercise it hurts in time it will get easy but i can't aswer that i will leave that to someone else.

ok deit is the most inportent part of both worlds bulking and cuting so to lose weight you have to burn more calories then you take in and to bulk you have to take in more calories then you burn ok it sound's to me like your not counting your calories so to find out eat what you would on a normal day and write down how many calories you toke in so if the number was say 2000 you would have to take away 500 calories and you will lose about a pound a week and spread dose calories for the whole day

i'm sorry i'm not much help see i just told you what i know any body else would tell you the same there is much more you need to know i just can't tell you i don't have much know how in this i'm only 13 hope it helps

 

[Johnny]

Robert, try spell check. That is seriously annoying.

I suggest a resistance circuit training shcedule split with aerobic exercises. Doing training in a circuit is comparable to cardio, but burns more calories. So it is very effective. For your aerobic exercises, start slow. You are not trying to impress anyone, you are trying to reach a goal. If you can only go 5 min on a particular machine, thats ok. You can just jump off it and go to another, or just stay with a different machine all together. Most likely, if you can only go for 5 min, you are going too hard. That is unless your legs are just too weak to begin with. Try biking or swimming for a good low impact session.
Diet is going to be 90% of your cause. If you do not have that in check, your training will take much much longer. There are so many threads on dieting I'm not going to get into it. I'll post an article at the end here and just emphasize a few points.
- you need to be eating every 2-3 hours. This will keep your body from wanting to store any more fat. Make sure there is some form of protein going into every meal.
- Watch out for your carbs. That does NOT mean stay away from them, just time them right. Most of your carbs should be at breakfast. Eat more complex carbs throughout the day and stay away from simple carbs and sugars. This is all due to what happens in your body when you raise your blood sugar levels. Read up on that. If you mention Atkins, I will pull my friggin hair out.
- Try to get a 45min resistance circuit and a 30-45min aerobic circuit each 3-5 times a week.