Starting over

SystemError

22 yo female
5'2"
around 9st

Cardio:
5 mins warm-up
50mins walk/jog/sprint
5 mins warm-down

Resistance:
3 to 5 sets of 10 each
push ups, lunges, leg-lifts, squats, crunches

I did this routine 2-4x p/w for 4 weeks, varying it a little and sometimes alternating 1 hr of cardio one day & 1 hr of resistance the other. Used my own bodyweight as resistance, as I have never lifted weights before or really done a fitness plan as such, just the occasional jog.

I dont actually weigh myself, but going by the measuring tape I didnt lose anything with regards to my circumference during these 4 weeks. My arms felt a little firmer and I felt fitter but that's it.

My diet was
7am - porridge w/ honey
or wholegrain toast & plain tea
10am - 1 apple or banana or handfull of nuts
1pm - 1 b/b turkey salad sambo or 1 cup of soup + 2 slices b/b
4pm - 1 apple or banana or handfull of nuts
6pm - fish or chicken + veg/brown rice or tuna salad
(the occasional chocolate bar/vodka & cranberry juice maybe once per week)

Got a bad bout of sickness 2 weeks ago, still not having shifted that 1 stone I wanted so Im starting again.

I assume my diet is ok ? and all I really need is to change my fitness routine (I think)

If I start using weights, what weight should I be starting at and at what speed should I be progressing to heavier weights ? Should I be doing more/less reps using weights ? Im not really familiar with excercises (bar the most popular ones) and I dont think I've ever done a full body workout so if anyone has some that I can add that arent too tricky that'd help too (especially if they target my bottom half).

Thanks

justsomebloke

couple of question's, 1) what exactly are your goals are 2) weights wise what do you have access to
other then start just start off light with weights and make sure the form is good and then from here you should be able to gauge when the weights go up and by how much.
As for exercise plans and rep ranges I will hold off a bit to hear what your goals and what equipment you have access to

SystemError

jsb wrote:

couple of question's, 1) what exactly are your goals are 2) weights wise what do you have access to
other then start just start off light with weights and make sure the form is good and then from here you should be able to gauge when the weights go up and by how much.
As for exercise plans and rep ranges I will hold off a bit to hear what your goals and what equipment you have access to

Goal is to lose one stone. I'm not putting a time limit on it. I'm joining a gym next week so will have access to most types of weights...

justsomebloke

ok as your main aim is to lose some body fat and you will be joining a gym soon try transform's sample beginner's programme, give it a shot and see if it works, if not post back and we can take it from there

Transform wrote:

I am pretty sick of people posting up unbalanced, unfocused and generally crappy programs so here is an example of a program for the beginner.

NOTE- this program is for the normal client who has no medical issues, no injuries,no illnesses and has their doctors concent to take regular exercise.
i accept no responsibility for any injuries or illnesses that may occur through the application of the program.

Finally, this is not a program designed for putting on muscle. Its for dropping fat, increasing tone and fitness.

Monday - 20mins aerobic session at 70-80% of max heart rate (max is 220 minus your age e.g. 220-25 years = 195 * 70-80% = 136-156bpm

Plus weights session below

Tuesday - 45-60mins aerobic session at 60-65% OF MAX + core work

wednesday as monday

Thursday - off

Friday - as monday

Saturday - off

Sunday - long walk of 60-90mins or as tuesday

weight program

Lunges 12 reps 3 sets + press ups as many as possible 3 sets

(all exercises are to be done back to back and break for 90secs after one set of each is done - do not move on if heart rate is above 70% of your max, rest and then move on when its dropped)

One arm dumbbell row 10 reps 3 sets + Swiss ball leg curl 15 reps 3 sets

Standing one arm shouler press 12reps 3 sets + Standing calf raises 20reps 3 sets

rotator cuff work 15 reps 3 sets + bicep curls (dumbbells or barbell) 10 reps 3 sets


Core work


Reverse curls 20reps 3 sets + Weighted Crunches 15 reps 3 sets


Russian twists 12reps (each side) 3 sets + Plank - hold for 30 secs 3 sets


stretch for at least 10 mins after every session and follow a healthy eating plan.

A clinet of mine did the above for last 6 weeks and dropped 6lbs and 4% body fat. She is now doing her new program.

The above is NOT THE way to train its A way to train for beginners.

enjoy

Transform
BSc Sports Science (Hons), Cert Physiology, NLP

SystemError

thanks. but what does he mean by core work ?

justsomebloke

core work is pretty much your abs, low back and hip area