I want to shape-up!

[CF-OC_gal]

pssst ... isn't Dr. Phil a total turkey?!

A "bombastic egotist" was the best descriptive I have heard to label that piece of junk marketing.

[Lady C]

Originally Posted by Brat

A "bombastic egotist" was the best descriptive I have heard to label that piece of junk marketing.

ROFLMAO - That says it best!!!

[cursor]

This is what I had to say about his weight-loss "plan": The Ultimate Weight Solution

[Kikki]

I did find a pic that is of great inspiration. But I have a feeling that it will take years of hard work work to get abs like that... but I´ll do my best :

http://www.fitnews.no/pia/bilder/pia73_liten.jpg

Any tips?

[swanem]

Originally Posted by Lady C

Personally she has very little muscle mass not what a healthy ideal person should have. She probably exists on one bird size meal a day and does alot aerobics. OR she has great genetics.

But she is HOT and would be CHEAP to feed... unless that is a drug induced thinness...

[Kikki]

Ok - from the 1st of Feb, I´ll have about 4 months to get into excellent shape. I´m not going to stop there of course, but that´s when I´ll be getting in my bikini. At the moment I´m just doing cardio, but from Feb, I´ll be joining my friend in the gym.

Here´s my plan:

monday - weights
tuesday - pilates + running
wednesday - weights
thursdag - pilates + running
friday- weights
Saturday - break
Sunday - long walk/run

There is a guy at our gym who can set up our work-out routine. So I think I´ll be asking him for help.

Here´s what I think my diet should look like. I have to hit the gym at 7am, so I don´t know if I should have anything to eat before this. What do you guys think?

after work-out/breakfast: oatmeal+banana+raisins
lunch: rice with chicken and a handful of nuts/pasta salad with chicken or tuna
mid-afternoon: cottage cheese with fruit
dinner: same as lunch + vegetables
evening: fruit

Is this all right?

[Lady C]

At 5'-7 (170cm) and 128lbs (58kg) you are definitely NOT fat or overweight. Just lift some weights and get some good mucsle and you will be looking just fine in a bikini. I think you are trying to be too thin. But then I don't care for the gaunt look in men or women. I have a friend that is 5'-8 and weighs 145lbs and looks great!

I can't tell you if that workout will be right for you. I personally do my cardio on an empty stomach but I like it that way. I NEVER do weights without eating something about 1/2 before. I always workout first thing in the morning before going to work.

This is my preference, but I don't like the fruit past ~3:00pm. I would just have some cottage cheese for that evening meal. This evening meal also depends on if you do weights after dinner. You want a good amount of complex carbs post-workout.

[Kikki]

I´m doing boxing twice a week - which is a really good work-out. I also use a rowing machine and bicycle twice a week. (I bicycle for 45min, then row for half an hour) These work-outs are in the afternoon/evening, so I was wondering if it is a good idea that I do some running in the morning as well?!? It would be a great way to start the day.

Apart from the rowing machine, which is great on the arms/shoulders, should I do any other shoulder/arm work-outs? Or is it enough? I also do some ab work after using the rowing machine, but my stomach is already pretty tired after rowing.

[Lady C]

Rowing acutally is a great workout for the arms, shoulders, back and quads assuming the resistance is high enough. I would not do any further exercise after rowing. Save that for another day.

You need to do some weighted exercises then for the chest, hamstrings and glutes. Make sure you do some bench presses, squats and leg curls.

Adding in more running will burn more muscle. There is a fine balance between too much cardio and enough weight training. I personally would not add in more cardio. If you feel you need to workout more add in more weight training exercises.

[CF-OC_gal]

Originally Posted by Kikki

I´m doing boxing twice a week - which is a really good work-out. I also use a rowing machine and bicycle twice a week. (I bicycle for 45min, then row for half an hour) These work-outs are in the afternoon/evening, so I was wondering if it is a good idea that I do some running in the morning as well?!? It would be a great way to start the day.

Apart from the rowing machine, which is great on the arms/shoulders, should I do any other shoulder/arm work-outs? Or is it enough? I also do some ab work after using the rowing machine, but my stomach is already pretty tired after rowing.

How do you feel about your progress since the last time you posted on DF?

Are you liking the changes?
(I personally can't understand why you would want to do so much aerobic activity when you only weigh 128lbs and are 5'8")

[Kikki]

I feel a lot better... even though the work-outs are hard!! After starting exercise, I´ve realised that it´s silly to lose weight.. I´d much rather just want to tone up and feel better. There is nothing better than just having finished a hard work out. The reason I´m so "light" is because I have a lot of "fat weight" rather than muscle (and a small chest)... I do have prominent love handles!!!

But I love using the rowing machine, as I can feel the arm muscles working.

[Kikki]

Originally Posted by Brat

(I personally can't understand why you would want to do so much aerobic activity when you only weigh 128lbs and are 5'8")

I´m more like 5´6" (169 cm)

[CF-OC_gal]

Ok, I was thinking you still wanted to lose weight. Are you sure those love handles are not a predisposition to well developed oblique muscles?

I agree totally on the great feeling a challenging workout gives you. You know a moderate amount of tone/muscle definition is not going to be a huge difference on the scale, maybe a couple of pounds but even that would take a few months to show up and would be quite gradual. You'd see it in the mirror first.

You seem to love the aerobic activities which is great, you are probably really fit, but if you want to see some hardness and definition you might try cutting back on it and finding a weight routine that you like. Maybe try a circuit training session. Somehow though I think you have it in your mind that you have "soft fat" because you are not doing enough aerobics. Some of us have fat stores that look like that and some have very thin skin. Either way if your muscles tend to be very flat looking then it is going to be hard to see them.

Are you still following this?

monday - weights
tuesday - pilates + running
wednesday - weights
thursdag - pilates + running
friday- weights
Saturday - break
Sunday - long walk/run

What do you actually do during the weight sessions (sets, reps and approx. lbs)

[Kikki]

No, I changed the routine because I work out with a friend. I do:

monday
tuesday - 45 min bicycle, 30 min rowing machine
wednesday
thursday - boxing (1hr)
friday
saturday - 45 min bicycle, 30 min rowing
sunday - boxing (1hr)

I´m also thinking of running every morning before breakfast. I would also like to use the weights at the gym, but there are so many guys in there, so we feel kind of intimidated.

I used to be 10 kilos heavier (for a 2 year period), so I think the lovehandles are from that period - and they seem to be impossible to shift completely. But I would think that the best strategy is to run.

[Lady C]

Originally Posted by Kikki

I´m also thinking of running every morning before breakfast. I would also like to use the weights at the gym, but there are so many guys in there, so we feel kind of intimidated.

Ignore them and pick up something heavy.

Originally Posted by Kikki

I used to be 10 kilos heavier (for a 2 year period), so I think the lovehandles are from that period - and they seem to be impossible to shift completely. But I would think that the best strategy is to run.

I don't think that is the best strategy. Your best strategy is to push those guys over an pick up those weights. By putting on some muscle those love handles will disappear. By running you will just be a small version of what you are now. Added muscle not only makes you look more fit but it will keep the metabolism high.