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Jen
Yahoo User
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 Posted: Sun Feb 24, 2008 9:18 pm Post subject: Can you help me develop a decent daily workout? |
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| Hi! I just got a membership at a gym over the weekend. I'm not about to pay for a personal trainer, it just doesn't work in my budget. So if I could get the help of those of you who might know a thing or two more than myself about fitness, that'd be awesome!I'm 26 yrs. old. I weight about 110 lbs. I'm 5'4". I have a pretty fast metabolism, so working out is difficult because I have to balance my food intake so that I don't lose any more weight. I used to run daily, now it's limited to belly dancing every other tuesday, yoga and pilates on tuesdays (when I don't have belly dancing) and thursdays. My goals are to work on my abs. I know that when I get lazy and I'm eating; I gain it in my stomach moreso. I'd like to obtain a flatter stomach, with abs visible. I'd also like to obtain muscle strength, I'm a little weak in that department. If anyone could help me set up a fitness plan, and possibly a meal plan (not a diet) that'd be cool too. Thank you...thank you!I forgot to mention also: I'd like to work in some cardio into my workout plan. Since I'd like to start training for a marathon -- I need to strengthen my legs, and of course, what woman doesn't want this --- but to tone up my butt. =) |
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Brian T
Yahoo User
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| Posted: Sun Feb 24, 2008 9:26 pm Post subject: |
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| Sounds like you should keep the cardio to a minimum, ectomorph. 3 day a week full body workouts should be great for you. m/w/f, this also leave you some days for your moderate cardio. Try the following:Squats: 3 sets of 10Dumbbell curls: 3 set of 10Bench press(barbell or dumbbell) 3 sets of 10Lat pull-downs: 3 sets of 10calf raises: 3 sets of 10leg curls: 3 sets of 10lateral raise: 3 sets of 10This hits all the major muscle groups. After 2 or 3 weeks, change it up a bit so you don't get bored. Any questions just shoot me an email and I'll go into it further. Hope this helps:) |
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Corita
Yahoo User
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| Posted: Sun Feb 24, 2008 9:29 pm Post subject: |
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Definitely do cardio 3-5 days a week, an eliptical machine has settings were you can focus on your booty, but running, biking, swimming are all fine too. M/W focus on lower body strengh training. T/Th focus on Upper body and Fridays do a small combination of all. Find your MAXIMUM weight for each machines. Meaning go to a machine and find out how much you can lift easily w/o any problems. Say, 100lbs, to tone your body youre going to want to work at 50% of that, so 50lbs, do 3 sets of 12. Pilates and/or yoga can help tone a tummy as well as doing a variety of different crunches and stability positions.  good luck |
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Benjamin B
Yahoo User
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| Posted: Sun Feb 24, 2008 9:48 pm Post subject: |
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| You can get a great workout just going to a park. Do push-ups on a bench, do bear crawls, crab walks on the grass, You can do pull-ups on the "monkey" Bars. These are all things you can do and it doesn't cost you anything. If you don't have a park nearby then you can do them at home. These get you huffing and puffing in less then 5 min. and doing no more then 10-15 min. is all you need. Trainers cost money, gyms cost money, why pay money for training when you can just do it in half the time. I learned all these exercises from the following exercises from the exercises below. |
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