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2004/01/12, 12:21 PM
My goal is not to get really thin.. I am 5'9 and weigh about 175Ibs but I look pretty average. I want to start a diet and exercise program that define my curves mor, maybe make them lean and toned. I want a rounder butt, leaner toned arms, a tighter lean stomach and back and longer toned legs. I am worried about losing too much off my chest.. I was thinking about doing light jogging in the morning b4 breakfast (about 15-30mins). Then doing 40mins of strength training and 10-20 mins of stretching and 30 mins of a combination of boxing, running, stairclimbing and jump roping for 4-6 days a week with a rotating of strength training every other day. TO upgrade the workout I heard wearing alot of thick clothes helps to burn more fat. Here is a sketch of what I was thinking of doing. Please add on to help me understand more.
Diet
Breakfast-Boost drink or grilled chicken with lettuce/tomato/cucumbers on 1 slice of wheat bread with 1 piece of fruit (carbs in the morning)
snack-1 apple with yogurt
Lunch-potato with cottage cheese, salad with chicken no dressing or soy with brown rice and other vegetables
snack-fruit or vegetables
dinner-salad with protein lean meat no carbs
Workout idea-
M- abs and back
T-butt and calves
W-abs and arms and back
T-butt and calves
F-abs and arms and back
S-butt and calves and quads
S-break-walking
Cardio-
B4 breakfast- 15-30 mins of walking, running or jogging
light stretching
after dinner-
30-40 mins of cardio like:
jogging
running
stairclimbing
mixed-5mins run, 5min jumprope, 5 min boxing (rotate them)
IS it true that alot of stretching of the calves can lengthen and tone the muscles? I got fatty calves so I guess a combination of cardio will help to. I wanted to do boxing because I heard it tones and makes muscles leaner and not bulky.
I would really appreciate any advice.
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2004/01/12, 12:36 PM
Actually to be brutally honest all this workout will do to you is cause overtraining and most likly a injury or two. You have back, arms, butt 3 days a week. That is not good. as beginner you may get away with it for about a month or two. Here is the scoop, you lose fat and gain muscle by resting. As you lift/run etc, you actualy tear and rip the muscle fibers. To heal these you need to rest them. By working them like you have planned they do not get that rest. As for the wearing thick clothes? What is up with that? While some sweating is good too much can hurt you. Just wear normal workout clothing. If you are training hard enough you will sweat. 60-70 mins of cardio a day? wow that is a lot and for what you are eating on this is way too much. A little known workout truth is that you need to eat to loose. There is not truth about lenghtening muscles, what you are born with(in terms of shape) is what you got. you can build them up and lower the fat in the body that will make them look longer. Also I see no shoulder and or chest in there. You either workout the whole body or you are wasting time. Do chest and Triceps on one day, Back and biceps, shoulder and leg. For leg(this will help shape you booty like you want) do lunges and squats. AS for diet not sure what callorie amoutn you need to use but what you are eating is great. Like I said if you really plan to do as much cardio then you really need to rethink what you are going for. That much cardio will burn fat, yes. But it will also make it a lot harder to add lean muscle, which will replace the body fat giving you the look you want. Hope this helps.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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