Looking for a bit of help..

Parawhore.xD

Hi there, I think I'm looking in the right place for this kind of advice so here it goes.

I'm a 17 year old girl who's fairly fit, playing hockey with my school etc. but the season is over now and I'm just looking for some tips as to where to go from here. I would be looking to improve my agility, acceleration from a standing start and core and general strength and fitness. I also want to "tone up" and drop body fat.

My current routine at the moment and until the start of June while i'm school would be something like:

Monday: Circuit training - 1hour
Tuesday: Rest/ Afternoon study
Wednesday: Rugby 1-2 hours depending
Thursday: Hockey training- about 2 hours including a half an hour stretching and core session (Just because it's summer term)
Friday: rest/ Afternoon study / 30min bike ride
Saturday&Sunday: One day rest and at least 30min bike another (depends on Friday too)

I was thinking I could throw 5 minutes of core in every other night perhaps? Of just plank, side plank, bridge etc.

I also need to figure out my program for the Summer, I live about 13km from town so I would often cycle that and I just need to add in a few more things just to balance everything out I think. I'm quite strapped for cash so a gym isn't really an option at the moment but I have access to lots of roads and a skipping rope and probably a few small weights.

As regards measurements I'm about 5ft 5" (I like to think :P ) and having weighed myself today I'm just under 61kgs, a lot of which is muscle I'd like to think!

I like to think I eat fairly healthily, I'm allergic to milk which means a lot of chocolate is out, which I think is only a good thing! A typical days food on a school day would be something like this:

Breakfast: Bowl of muesli and glass of juice, fish oil tablet.

11am Break: Popcorn, banana, cereal bar, carton of juice, apple, sometimes a blueberry muffin or some apple crumble (all homemade)

Lunch: Often a small roll with ham, salad, onion, some mayo etc.

Dinner: stir fry/ pasta/ meat spuds two veg/ salmon and rice etc (My mother is an amazing cook!! :P )

As regards snacks I would be guilty of a few squares of chocolate and a few crackers which I'm trying to cut out along with slices of toast etc. however I'd also have an apple or an orange depending on how hungry I am, I have quite a large appetite!

So yeah, just looking for some advice as regards things to change that will help me meet both my fitness and "beach body" goals! I know I should replace some of my carbs with protein and I'm trying to figure out the best way to do this. But anyway, I've written a mammoth of a post and I'll be surprised if anyone reads it all! But yeah, any replies would be appreciated and thanks in advance!:)

tl;dr? - Help me get hot! :P

Yousef

Parawhore.xD wrote: »

tl;dr? - Help me get hot! :P

Why are you here then?

Do Keto
????????
Profit!

Here - http://www.bodybuilding.com

Parawhore.xD

Yousef wrote: »

Parawhore.xD wrote: »

tl;dr? - Help me get hot! :P

Why are you here then?

Do Keto
????????
Profit!

Here - http://www.bodybuilding.com

Thanks but I don't think supplements are necessary for me, I'm not that hardcore :P

jackdock88

You need to lift more weights. That worked the best for me. It burns more fat and allows you to keep burning it while resting. Also, cut down on the carbs from your diet. Get rid of all bread, pasta, and grains. Research the "primal/paleo diet". I swear by it now. Went from size 14 to 12 in 3 months.

sozbox

Just glancing at your diet, there's a bit of room to cut out some stuff there.

Get rid of the pasta, spuds, bread, popcorn and cereal bars for a start. A solid diet will make your training more worthwhile, 80% of the work is done in the kitchen! try to replace with more natural foods, more veg protein and perhaps nuts instead of popcorn.

UL_heart_throb

I think our friend Yousef is endorsing the ketogenic diet to help you lose fat and get yourself 'ripped', 'toned' and 'hot'.

Now, what I took from your original post was that you wanted an off-season training programme to improve your overall fitness, but specifically the areas of speed, agility, explosive strength and core strength.

Presumably you live in Kilkenny, so one must ask the question why you aren't training in camogie this summer? if you had a good local gaa team they should be developing these types of areas.

I wouldn't be able to come up with a 17-year old female hockey player's pre-season training programme on my own but I would probably start with

'Speed and agility' - http://www.dublingaagamesdevelopment.ie/wp-content/uploads/Speed-and-Agility.pdf

'Strength' - powerlifting - http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

'Power and explosiveness' - olympic lifting - start with power clean http://www.youtube.com/watch?v=mCUmi2oqlvA

if you spent 3 months doing this over the summer with an intelligent programme and some healthy prehab and mobility work you'd be a beast on the pitch.

Parawhore.xD

Thnks for the replies, I know myself I need to cut down on all the starchy carbs, I think I'll find it easier once summer hits and I'm not going from 7.15-11.15 without food as I do at the minute!

Unfortunately I can't afford the gym so would it be better for me to look at something more bodywieght based? I've read bits about convict conditioning on here, would it be worth looking at?

Thanks for the drills, I'll give them a good read! I really appreciate all the advice, though I must seem like such a typical n00b for want of a better term to you guys..

meijin

Parawhore.xD wrote: »

Unfortunately I can't afford the gym so would it be better for me to look at something more bodywieght based? I've read bits about convict conditioning on here, would it be worth looking at?

Good program to start strength training if you don't want to use the gym. How much you get from it of course depends how much effort you put in.

Yousef

Parawhore.xD wrote: »

Thanks but I don't think supplements are necessary for me, I'm not that hardcore :P

It's nothing got to do with supplements.

bodybuilding.com is the biggest library of health information available on the internet. Nevertheless, go on keto...great diet but you'll need to invest a great deal of your life into it for several months to reap the rewards. Even if you're not into supplements, a fat burner might not go amiss depending on your dedication.

meijin

Yousef wrote: »

It's nothing got to do with supplements.

bodybuilding.com is the biggest library of health information available on the internet.

there are many other sites, how do you measure which is the biggest?

Nevertheless, go on keto...great diet but you'll need to invest a great deal of your life into it for several months to reap the rewards. Even if you're not into supplements, a fat burner might not go amiss depending on your dedication.

Why would you recommend keto diet to 17 years old fit girl? :eek:
And a fat burner?

OP, you can have great progress without going to extremes like keto... read forum stickies on nutrition. Personally I think primal/paleo diet gives good ideas which direction to go, but depending on your activity levels you need to make sure to get enough carbs.

UL_heart_throb

ok was just going to post what meijin said, yousef that's some terrible advice

Parawhore.xD

Okay first of all I'm a size 10 so a fat burner wouldn't even be anywhere near my radar!

Other than that thanks guys there's some really good advice here, I quite like the idea of the paleo diet so I'll look into that.

I also just found out there's a leisure centre near me that does a pool/gym off peak gym membership for 110 for 3 months so if I get a job over the summer I might be able to afford that which would be great!

So yeah, I've a much clearer picture about what I need to be doing, thanks for all your help guys