those stubborn last 2 kilos/5 lbs!

S

serafyde

0
hello!

i have lost around 10 kgs/22 pounds in past year, very proud of that :) now my goal is to lose last 2 kgs/5lbs and maintain this weight. i also want to be more toned, midsection and arms. currently my weight is 55kg/121 lbs and i am 5 feet 3.78 inches/162 cm tall, female, 21 years old.

i workout monday to friday for 40-60 minutes. 3 times a week i do treadmill and/or stationary bike at 60-70% of my max heart rate, and 2 times a week i do toning. that is, i do crunches, back extensions, dumbbell raises, etc. three sets each, 13 reps.
i burn around 250-350 calories per workout, according to my heart rate monitor.

i do eat healthy, 4-6 times a day small portions and snacks. mostly vegetables and meat; fruits, muesli bars, nuts, wholegrain cracker bread for snack. drink even more that 2 liters/67.6 oz of still water per day.

i want to flatten my belly (lower stomach especially) and tone the arms. what would you recommend?

looking forward to your comments!
 
serafyde said:
oh and i consume around 1200-1500 calories a day.
Click to expand...

Hey serafyde!

Have you looked into calorie cycling and/or hiit (high-intensity interval trainig) - apparently it's great when you've reached a plateau. I've tried calorie cycling, but it didn't fit my current lifestyle; have been doing hiiy and getting results as far as I can tell - have a look into it, it might be worth a try.

Oh and congrats on your weight loss - funny we are almost the same height (I'm 1cm taller) and I'm looking to get down to 53kgs too (currently on 64kgs)! Can I ask you how long it took you to lose those 10 kgs?
 
Stop toning, start strengthening. While I've still got the link in my CTRL+V from the last thread I was in, read this. It'll explain why strengthening > "toning" to get the look you're after.

You should be focusing on big, compound movements. Squats, lunges, deadlifts, Olympic lifts, bench press, overhead press, pull ups (or at least lat pull downs) and rows. If you're not doing at least half of these, fix that. It'll give you the shape you're after. 3 sets of 13 isn't bad, but don't limit yourself to high rep work. In general, you should be training anywhere between 5 reps and 15 reps per set, focusing on form above all else, but aiming to get more reps or more weight with good form as often as possible.
 
You must log in or register to reply here.
Back
Top