Regimen??

P

P Funk

0
I generally know what I need to do get in shape but I need help with the specifics...
I am Female / 28 yrs. old / 5" / approx. 100lbs. (I have a very petite frame & small bones)
I don't have a scale because I don't care about how much I weigh, my goal is to gain some muscle definition and loose just enough fat to show it off.
What specifically should I do?
For the past 4 wks I've been doing 30min. of Hi/Lo impact Cardio plus 15-20min. toning 5 days a week. (I do the most advanced video's I could find: Gilad's Jerusalem workout, & his 45/45 split). I have not seen any results.
I only have an hour a day (5 days/wk) to workout, so I think I need a rather intense regimen in order to fit it all in in that time. Also, I need to start alternating days between aerobic & anaerobic.
My restrictions are: can't go to a gym (too far away), I find kickboxing, step aerobics, and running mind-numbingly boring, I don't have much room, & I can't afford expensive equipment (at least not at the moment).
So I guess my questions are:
What exercises, and for how long should I do them, will build muscle the quickest (my belly, arms, and butt need toning the most)?
Any suggestions for cardio? Should I up the time to 45min or an hour?
I find workout video's are useful, does anyone know of any that are good and actually work up a sweat for some one my size?
 
If you're a smaller frame and want to add some muscle to look "toned" then you need to focus on a muscle gaining program. I wouldn't be afraid of bulking up or looking like a guy. It's too hard for women to do that.

If you focus on a fat loss program (cutting calories and adding exercise) then you will most likely eat muscle you already have. You don't want fat loss as your main goal. You want to add muscle so you are more toned and lose that last bit of fat.

So focus on a muscle building program (calorie surplus and exercise). If you're just starting out, work with lighter free weights and focus on form. Always focus on form. When you get the form down, move up to heavier weights.

Heavier weights will help increase muscle so long as you have a calorie surplus and enough protein. This will add nice lean toned muscle, help rev your metabolism and give you a more toned shape.

As for specifics... talk with a trainer so they can find out the specifics about you and create the best program for you and your goals.

Personally I find videos are not a good workout- as far as gaining strength or muscle is concerned. An hour is more than enough time to get a full workout in. Since you cannot go to the gym and don't have a lot of space... use a stability ball and free weights.
 
Exactly as Lynn said, P Funk. A stability ball and some dumbbells will give you a good full body workout and not cost you an arm and a leg. (no pun intended). And it won't take up a lot of space.
 
Ha! Look at me, trying to give advice! LOL

P Funk, I have a stability ball and some very light weights (3lbs). I recently went to Lynn's website and printed off some excercises to do with the free weights and ball. THEY ARE GREAT EXERCISES! The bicep ones that I do, I have noticed I need a heavier weight, so I will get that as soon as I can, but I just do more reps on those. Since I am just starting out on the ST thing, the 3lbers (don't laugh) are a good starting point for me.

Anyway, just wnated to say that a ball and the weights are good. Go to Lynn's site....u can get some amazing info on there! (How's that for a plug, Lynn??;))
 
Wow, thanks for ideas. I will start doing the stability ball and weights right away, but do you think that that will be enough to burn off enough fat in order to see the difference? I'm not overweight by any means but I do have enough fat cover any toning progress that I might make. Plus, other than working out I have a pretty sedentary life so I feel like I should be doing some sort of cardio shouldn't I?
 
Trainer Lynn said:
That was a great plug, Wendy! How much do I owe ya :p
Click to expand...

Don't worry about it; this one is on me! :D

P Funk: can you get out and walk or run a little??? Park your car further away from store entrances. Take the stairs instead of the elevator. Every little bit helps.
 
Yes, cardio should be part of your program. But going overboard will cause you to lose body fat AND weight and it won't give you the "toned" look you want.

You are a smaller frame so you'd be better off focusing on strength training to add some lean muscle. A pound of muscle burns 50 calories per day. A pound of fat burns 5. Big difference.

Lots of people don't realize that the best way to boost metabolism and fight fat is to add lean muscle.
 
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