With 8 weeks what would you do?

rachaelf750

Hi all,I have 8 weeks until I go on holidays and would like to improve my phisque,posture and diet.
On and off I go running (6km) and I like weight training.I have no access to a gym.
My weight is in the normal range and my diet can vary from super good to super bad.

Has anyone got a good routine I could use or some advice on what can be achived in 8 weeks??

Thanks

gavtron

you'll get out what you put in. you could do a lot in 8 weeks if you're focused and strict with your training and diet.
you need to set goals, you've given us very little to work with, my weight is in the normal range...normal for someone 5' 4" or someone 6' ?

Give us more specifics on your height, weight, current activity/training if any, a couple of days diet in full and people can help you out.

i suggest first start on the stickies and come back and ask more specific questions.

rachaelf750

Thanks for relpying gavtron.I'm 5,6 and 9.7 stone.
I have a slim build but Im feeling a little spongey around my back and mid-section,my legs and arms are fairly toned.
I would love to have muscle defination and a strong core as my back seems to be weak.

Yesterday I went for a 6.5km run (60 min) and came home and did 3 sets of dead lifts,overhead bench,dumbell curl,squats and 3 planks held for 30 sec.

My food intake yesterday was;
8.30-Breakfeast-porrige,tea

12.3-Lunch-Tined salmon(half tin),mixed lettuce,tomaotoes,2 slices of chedar cheese,1 scallion and teaspoon of salad cream and tea.

5.00-Dinner-homemade breaded chicked fillet,1 tiny potatoe,brussles sprouts,broccoli and green beans(yuck) and tea

9.00,Supper2 slices -homemade brown bread(I made it),2 poached eggs and tea.

Nwm2

rachaelf750 wrote: »

Thanks for relpying gavtron.I'm 5,6 and 9.7 stone.
I have a slim build but Im feeling a little spongey around my back and mid-section,my legs and arms are fairly toned.
I would love to have muscle defination and a strong core as my back seems to be weak.

Yesterday I went for a 6.5km run (60 min) and came home and did 3 sets of dead lifts,overhead bench,dumbell curl,squats and 3 planks held for 30 sec.

My food intake yesterday was;
8.30-Breakfeast-porrige,tea

12.3-Lunch-Tined salmon(half tin),mixed lettuce,tomaotoes,2 slices of chedar cheese,1 scallion and teaspoon of salad cream and tea.

5.00-Dinner-homemade breaded chicked fillet,1 tiny potatoe,brussles sprouts,broccoli and green beans(yuck) and tea

9.00,Supper2 slices -homemade brown bread(I made it),2 poached eggs and tea.

6.5km "run" in an hour is just about walking pace.

How often do you do this? How do you feel during and just after it? You are getting little enough benefit for the hour used. You need to push the distance covered here (over time, with a plan).

G86

rachaelf750 wrote: »

Yesterday I went for a 6.5km run (60 min) and came home and did 3 sets of dead lifts,overhead bench,dumbell curl,squats and 3 planks held for 30 sec.

.

Do you have a barbell/DBs at home? What are you doing your deadlifts/squats with?

rachaelf750

Nwm2 wrote: »

6.5km "run" in an hour is just about walking pace.

How often do you do this? How do you feel during and just after it? You are getting little enough benefit for the hour used. You need to push the distance covered here (over time, with a plan).

At the moment I'm doing that 3 times a week.I feel good doing this but as it comes to the end my legs feel like lead,I am running outside.Would I be better covering a shorter distance eg. 5 km ?

rachaelf750

G86 wrote: »

Do you have a barbell/DBs at home? What are you doing your deadlifts/squats with?

I dont have a barbell, I have DB's; 1.5 3.0 and 5. kg.

I was using the 3.kg and could do about 20 reps.

rachaelf750

Food intake yesterday consisted of:

8.30-Porrige, tea

2.00-grilled chicken breast,salad leaves,peppers,tomatoes,1 egg,2slice of b/bread(homemade) tiny amount of wholewheat pasta. cup of tea

6.30-griled salmon,tiny amount of potatoes,brocolli,brussle sprouts,sweetcorn. cup of tea

9.00 1 orange

2 litres of water throughout the day.

marathonic

rachaelf750 wrote: »

I dont have a barbell, I have DB's; 1.5 3.0 and 5. kg.

I was using the 3.kg and could do about 20 reps.

Don't aim for 20 reps. Instead, move to the 5kg and aim for 10-12 reps tops.

Do 3-4 sets of 10-12 reps. When you can do this pretty easily, you'll have outgrown your current equipment.

Do you have much/any of a budget for new equipment? If you're on a lowish budget, you could get stuff from Argos - just make sure to go for cast iron as opposed to vinyl.

This set is less than 40 euro and if you outgrow it in the future, you could add these plates for another 40 euro.

Another good option, in particular if you can attend some classes first, would be to buy a couple of kettlebells.

David Matthews

hi Rachael,

I see you re looking to "tone things up" within the next eight weeks, Well to completment your current training, I would suggest you incorporate some dynamic lunges(fast) as part of your training. Begin this excercise without the Dbells at first to enable you to get accustom to both the balance and rhythm of the excercise 30-40 reps. Once you feel comfortable you can hold the d/bells by your side as you complete the excercise. its a tough one and i know from my experience it certainily works the upper tighs and backside. davidmatthews

Nwm2

rachaelf750 wrote: »

At the moment I'm doing that 3 times a week.I feel good doing this but as it comes to the end my legs feel like lead,I am running outside.Would I be better covering a shorter distance eg. 5 km ?

Well, I would say concentrate on getting that 6.5km run down to shorter and shorter times. Running at 10km/hr (still not fast) would have you doing it in about 40 mins. The number of calories burnt will be very similar to the 60 min run, but you will be a lot fitter by the time you can do that.

Are you sure it is 6.5km and not longer, as 60 min is quite a long time for someone who runs 3x per week.

rachaelf750

Nwm2 wrote: »

Well, I would say concentrate on getting that 6.5km run down to shorter and shorter times. Running at 10km/hr (still not fast) would have you doing it in about 40 mins. The number of calories burnt will be very similar to the 60 min run, but you will be a lot fitter by the time you can do that.

Are you sure it is 6.5km and not longer, as 60 min is quite a long time for someone who runs 3x per week.

Hi Nwm2,I'm fairly sure its' in or around 6.5 km.The 60 min includes about 5 min rest thrughout the session.
Today I decided to walk the whole lot and your right I can walk it in 60 min and I found it so much tougher to do that(all lightheaded).So I'l have to start concertrating on lowering the time!!! the days I want to run it.

The 6.5 km is outdoors the terrain it flat and heavy under the feet at places.
I would never have been an avid fitness guru so 3 times a week would be an avg.
However I am determined this time to get my ass in shape and get fit!!


Cheers for all the feedback everyone

rachaelf750

Food intake for yesterday.

B/feast 11.00 2 shreaded wheet with milk,tea

Lunch 2.30 salmon,mixed leaved,peppers,tomoatoes,scallions, tiny bit of salad cream,2 slice of h/m brown bread, cup of tea.


Dinner 6.30 2 slices of thin crust pizzy with mozerrla,onion and mushrooms, cup of tea

Supper 8.30 4 slices of barley black pudding and fried tomoato with 1 slice of h/m brown bread,cup of tea.

I know my food intake for today was bad but the presses and fridge were bare!!:rolleyes: .I may restock again.

rachaelf750

Thursday 23rd food intake.

8.30 B/Feast-Porrige,tea

2.00 Lunch- Salmon and salad-lettuce,tom,oninon,peppers. tea

6.00 Dinner- ham cheese oninon toastie on white bread(bad),tea

11.00 Supper- Instant Porrige

2 litres of water.

P90x workout,10 min ab workout and 40 half press ups.

rachaelf750

Friday Food.

B/feast-Tea+toast,orange yoghurt.

Lunch-ham roll,2 cream crackers with philidelphia,3 bikkies,cup of tea

Dinner-Burger,Garlic+Cheese chip.

Supper- smokey bacon crips.

2 litres of water.


Exercise-30km cycle.

Ok it seems that I had a really bad day food wise,The cycle zapped me and I had no energy so it just grabbed crap food.It looks like I may keep more preped food in the fridge.:rolleyes::rolleyes:

Arthurdaly

Nwm2 wrote: »

Well, I would say concentrate on getting that 6.5km run down to shorter and shorter times. Running at 10km/hr (still not fast) would have you doing it in about 40 mins. The number of calories burnt will be very similar to the 60 min run, but you will be a lot fitter by the time you can do that.

Are you sure it is 6.5km and not longer, as 60 min is quite a long time for someone who runs 3x per week.

I would pretty much ignore all of this guys advice!!!
If you are pushed physically doing this pace I would add to it gradually otherwise you are risking injury which will set you back months. Recommonded increase is 10% per week which I would probably stay within even though you want quick results.

Most of your gains will be made with nutrition, give up the junk and read the stickies and you will make massive gains!

Arthurdaly

Apologies for not reading the entire thread but the latest post mentioned burgers and smokey bacon crisps!

Are you serious? Do you honestly think these things should be in your 8 week plan?

metamorphosis

Just to point out that it's against charter rules to post your daily food intake like a diary. Getting advice is grand but if you plan to record your daily food here like a food diary, it's against the charter

pachey100

rachaelf750 you can do a lot in 8 weeks it depends on what you are willing do really have you thought of taking CLA or some other supplements to help things along. I just finished a bulk a while back and had gained some fat so went all out for a month just eating brown rice,chicken,tuna,quinoa,bananas,oatmeal,egg whites and drinking loads of green tea I was also taking gh turbo which really help. The fat fell of me in time for a holiday in Portugal I was also training three times a week doing a full body workout and some hiit.

Have you thought of doing HIIT instead of running according to must studies HIIT burns more fat than long lasting cardio and is less stress on the joints take a look at some youtube videos.

rachaelf750

metamorphosis wrote: »

Just to point out that it's against charter rules to post your daily food intake like a diary. Getting advice is grand but if you plan to record your daily food here like a food diary, it's against the charter

Oppss I was unaware I was breaking charter rules.Is there any section on boards where I an keep a food diary?????

rachaelf750

pachey100 wrote: »

rachaelf750 you can do a lot in 8 weeks it depends on what you are willing do really have you thought of taking CLA or some other supplements to help things along. I just finished a bulk a while back and had gained some fat so went all out for a month just eating brown rice,chicken,tuna,quinoa,bananas,oatmeal,egg whites and drinking loads of green tea I was also taking gh turbo which really help. The fat fell of me in time for a holiday in Portugal I was also training three times a week doing a full body workout and some hiit.

Have you thought of doing HIIT instead of running according to must studies HIIT burns more fat than long lasting cardio and is less stress on the joints take a look at some youtube videos.

I'm going to get some protien whey and replace one of my snacks with it.I havent thought of doing hitt but I think it would be the best style of cardio for me at the minute and some p90x workouts.Lets hope there will be visible improvements in 7 weeks :rolleyes:;)

Nwm2

Arthurdaly wrote: »

I would pretty much ignore all of this guys advice!!!
If you are pushed physically doing this pace I would add to it gradually otherwise you are risking injury which will set you back months. Recommonded increase is 10% per week which I would probably stay within even though you want quick results.

Most of your gains will be made with nutrition, give up the junk and read the stickies and you will make massive gains!

Exactly what advice are you disagreeing with? My general advice was that she needed to start running quicker than the walking pace she currently is at. I didn't give specifics on how to go about doing this.

Your nonsensical advice is to increase her PACE (ie speed) by 10% per week.

Even if you meant her distance, not her pace, that means taking her already long 60 min "run" and making it ever longer. Nuts.

The only sense you make is with your last sentence.

jugger0

Do smolov.

rachaelf750

That smolav looks way too tought for me to do,I think il give it a pass!

I did some hiit and can feel its efffects some i'll be adding that to my tnigs to do to get fit plan.

Things are going well 2.1 kg gone 5/7 days exercise and my motivation is still strong,mabey for the first time in years i will have the bikini body instead of teh t-shirt and shorts body!!!:o;)

d'Oracle

rachaelf750 wrote: »

That smolav looks way too tought for me to do,I think il give it a pass!

I reckon that jugger0 was making a lil joke.

jugger0

d'Oracle wrote: »

I reckon that jugger0 was making a lil joke.

http://www.youtube.com/watch?v=iMpXAknykeg

paulig

For rapid fat loss I'd recommend cutting out ALL carbs except vegetables. A slight calorie deficit will also help. If you only have 8 weeks your diet is going to need to be exceptional to see decent results. If you have time go out and read the Primal Blueprint by Mark Sisson and/or the Paleo Solution by Robb Wolfe.

Ouchette

For the running, you could try introducing fartleks. Every 5 minutes or so, pick at landmark like the lamppost after next or a tree or whatever, then pick up you pace as much as you can until you get there, then go back to your usual speed again. Even with short bursts, it's surprisingly tiring.

It might be easier for you to do than more rigid HIIT if you're running without a timer.

Backstreet Moyes

On HIIT training i was looking at a few youtube videos and they were recommending different things i would be interested in the sprinting. Anybody think whats the best way to do hit. One fella said spring for 8 secs, rest for 12 secs. After 5 mins take a minute break and do it for a total of 20 minutes. I dont have a threadmill anymore so would it be possible to do it inside because im conscious of doing in out in public.

board_stiff

marathonic wrote: »

Do you have much/any of a budget for new equipment? If you're on a lowish budget, you could get stuff from Argos - just make sure to go for cast iron as opposed to vinyl.

Hi marathonic,

Just wondering why you recommend cast iron over vinyl?
I was looking at getting some vinyl dumbells as they are cheaper but would like to know your reasoning.
Thanks!

ray jay

board_stiff wrote: »

Hi marathonic,

Just wondering why you recommend cast iron over vinyl?
I was looking at getting some vinyl dumbells as they are cheaper but would like to know your reasoning.
Thanks!

Vinyl discs are substantially larger so you can't put as much weight on the bar. This is particularly problematic with dumbbells since there's usually only around 4 inches of thread to work with. I doubt it's possible to fit more than 4x5kg vinyl discs on each bar, whereas 6x5kg iron plates will fit happily.

board_stiff

ray jay wrote: »

Vinyl discs are substantially larger so you can't put as much weight on the bar. This is particularly problematic with dumbbells since there's usually only around 4 inches of thread to work with. I doubt it's possible to fit more than 4x5kg vinyl discs on each bar, whereas 6x5kg iron plates will fit happily.

Thanks. Thought that may be a reason.
Any other factors?

rachaelf750

So my 8 weeks are down to 4 weeks!! things seems to be improving and I have muscles where I have never had muscles before.
The diet part is the hardest bit to be consistant with I find.
I kinda fell off the wagon for a few days but I'm not gonna fail.
I will continue to eat as best I can,I think it's the fact you run out of meal ideas and thing get boring.:eek::rolleyes:

The exercise part is going strong and I think I can put it all down to P90x,it's actually a great way to workout at home.

Roll on my holidays coz I think I'll be in my best shape for over 10 years.

rachaelf750

I've less than a week to go now and with dedication and exercies with a cleaner diet I think I need a wee holiday after the last 8 weeks

marathonic

rachaelf750 wrote: »

I've less than a week to go now and with dedication and exercies with a cleaner diet I think I need a wee holiday after the last 8 weeks

Congrats on sticking to it. You see a lot of people here and on other various boards with similar thread titles and spending 2 - 3 weeks trying to come up with the perfect plan.

That's why the best advice to these types of threads is usually a simple 'do cardio and lift heavy stuff'

Enjoy your holiday and get right back to it when you get back. That way, you'll still have your beach body at Christmas