Yay Me First!

A

AmberJune01

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Ok I guess I'll go first on this forum!

Just wondering ....where's all the ladies who lift some weights and keep there bodies toned! Whats your work out like? Your food routine? What motivates you?

Here is mine:

Breakfast:
1/4 cup of oatmeal with splenda (no REAL sugar)
3 boiled egg whites.

3 hrs later...
Lunch:
a salad which consists of spinach leaves, 5-6 oz chicken and plain vinegar as my dressing.

Afterwards I work out....

Then I come home and have a protein shake.

Wait 2 hrs
Dinner:
Grilled chicken or salmon with a 1/2 cup of brown rice.

Basically, I don't eat any fruits really.... I just have complex carbs like the oatmeal and rice. It's definetly hard to stick to! If I have a sweet craving, I like to make jello. (sugar free of course!!)

Thats all....

For my work out....

Monday: 30-35 mins of cardio...immediately followed by an ab workout
Tuesday: 30-35 mins of cardio...immediately followed by weights for my arms (tri, bi some shoulders)
Wednesday: 30-35 mins of cardio...immediately followed by weights for my legs
Thursday: 30-35 mins of cardio...immediately followed by weights for chest and back
Friday: 30-35 mins of cardio...immediately followed with a booty workout (hahaha) Yes...I really do have a day just for my butt! This still includes legs though.
Saturday: Rest day
Sunday: 12 times around the track in the hot sun (boo) Plus, up and down the bleachers

I also try and throw in a little abs daily.

My motivation normally comes from very fast paced music.
 
wooohooo! a new place to post! which is good because i lift to tone and keep toned not so much build new!

I'm not going to post my diet because everyone will say "blah blah blah you dont eat enough" I know where my down falls are as far as my diet and i'm working on correcting them.

As far as work out
Monday 20 mins of cardio followed by arms
tue 15 min warm up followed core
wed 20 mins cardio followed by legs & butt
thursday 1 hour cardio (dance class) and half of core work out
fri 15 min warm up followed by arms
Saturday 20 min cardio followed by teaching a dance class.
sunday 20 min cadio followed by legs & butt

i dance classical ballet which is a work out in its self Monday-Wed. and Hiphop on thrusday, and I teach a class on Saturdays.

for those feeling the need to critque my workout please dont. I know what works for me. I am working with a dance professional to meet both my dance and trainning goals. Thanks.
 
Legs

I have really bad knees and was jes wondering does anybody know and leg routines that do not put that much pressure on your knees. I'm having a hard time trying to tone my thighs
 
If don't think there is many. You could try pilates. It probably won't put as much impact on your knees as resistance training will. Also, if you are thinking about cardio, a really good quality elliptical machine will help you because they have little to no impact on your knees.
 
Bad Knees

About the bad knees. Now remember I am not a certified trainer (yet), but what I have found out from my past experience with wrestling and knee surgery that biking can be a safe way to increase your cardio workout while minimizing knee problems. Of course it is not 100% injury free, so a safe way to stay injury free is to eat after working out because 15-60 minutes after a workout your blood circulation is at it's peak (meaning food consumption is at it's optimum regeneration efficiency). Also, stretching after the workout mixed in with icing afterwards, and 2-3 ibuprofen/advil, will decrease swelling, pain, and increase your muscle repair. Antioxidant fruits such ass blueberries, cherries, and cranberries are also known for their ability to decrease swelling and increase muscle regeneration.

A side note: water throughout the day will do wonders for your joints, muscles and tendons.
 
Hello Amber!
What kind of protein shake do you drink? I have been looking for a way to get my protein because I dont eat much meat.
My work out...I need some pointers on ways to make my thighs and butt smaller while toning. I usually do about 45 minutes on the Elliptical machine followed by lunges and squats & abs (5 days a week). My motivation is my IPOD :) Have to have my music when I work out!
5ft.6, 125 lbs.
 
well this is my workout routine and diet

Mon- 30 min cardio ( i mostley go on the stairmaster for some odd reason thats one of the only thing that doesn't hurt my knees that much) and abs
Tues- 30 min cardio triceps and chest
Wed- 30 min cardio biceps back
Thurs- 30 min cardio legs and booty
Fri- 30 min cardio abs

DIET
5am protein shake mixed in with plain oatmeal
8am protein shake
12pm chicken rice vegtables or tuna rice and red bellpeppers
3pm protein shake
6 chicken rice and vegtable or tuna rice and red bellpeppers

Snacks- almonds,rice cakes, pickles, sugar free popsickles and sugar free jello
 
Keeping in mind there is no way to "spot tone", here are some
FUN and creative ways to get in shape...

MUSICAL EXERCIES – Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones.

FITNESS CLASSES – Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once.

VCR / DVD – Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home.

GYM / FITNESS CENTER – Dig out those coupons you’ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy!
 
What is your arm exercise routine including sets and reps? I never did weight training but after reading the forums I want to start.

Also, how heavy of a weight should I use? I absolutely do not want bulky looking arms. I just want to tone... ESPECIALLY the tricept area!!

Thanks!
 
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