female trying to lose weight

[dandan]

Hi, I've always been into working out my entire life, but never really stuck to it, I guess I can blame it on the fact that at some point school starts to get in the way. But now, I'm determined, I need to lose the flab.

I'm 22, 5'7 about 145lbs, not very toned. I started working out first thing in the morning (before a breakfast) about 3-4 times a week. But I was speaking with a personal trainer the other day and she mentioned to me that my best bet is for the days I decide to weight lift, that I should have a banana 1/2hr before, and start with weights, and by the time I do my cardio, I would've consumed the sugar and would do cardio on an empty stomach.

I need some confirmation if this is a good way, also, I am COMPLETELY lost on how to do my weights, can anyone just give me a brief program to use where I dont bulk up, just tone up?

I'm HOPING that I can tone up in time for summer...I hope this is a realistic goal, thanks for your help

[cursor]

Don't worry about getting "too bulky" -- just work your butt off and you'll be happy with the results. No one really has to worry about going overboard.

Eating before a workout can provide you with both immediate energy and some psychological UMPH to get through your workout. Doing the cardio after your workout is a good idea. Note that maintaining a balanced flow of nutrients through your body should be a primary point of focus for you. That goes beyond just having a banana 1/2 hour before your workout. The fuel that's available to you for a weightlifting session is really determined by the food that you've provided your body over the course of many hours. While simple sugars (like much of the energy offered by a banana) digest quickly, what you're really after is a full tank of glycogen (which is what fuels your higher-intensity activities, like weightlifting). If your glycogen stores are low (because of improper eating during hours/days prior to your workout), then your workout and the benefits that result will be somewhat abbreviated.

Being 'toned' is a matter of finding a quality balance of lean-body-mass to fat. Burn fat ... and add some muscle. That'll do the trick. :

For information on how to actually perform weightlifting tasks, you might find it worth your time to look through this reference: http://www.exrx.net/Lists/Directory.html

Focus on compound lifts (vs isolation exercises) -- those that use multiple groups of muscles, and lift heavier weights than you would normally think were appropriate for women. Frankly, lift as heavy as you can (and push it!)

[Lady C]

At 5'7 and 145 lbs you do not need to lose any weight maybe lose some bodyfat but not scale weight. I would concentrate on building up some muscle.

Yes, ALWAYS eat some carbs before a weight trainging session. I eat a 1/2 to 1 cup yogurt or a piece of whole grain toast and sugar-free jelly. I personally do cardio on different days than weights. That way I can do cardio without eating first thing in the morning. But your trainer is right if you do the weights and then the cardio the carbs are burned before you get to the cardio session.

Originally Posted by dandan

brief program to use where I dont bulk up, just tone up

- this is a total myth. What does tone mean? It simply means building muscle and losing bodyfat. Check out this Myths Then see for yourself how this lady is NOT bulky Laura And Here is her journal. She certainly lifts heavy. And here is me

Then read this for diet basics

[cursor]

Looks like I beat my wife's post by just seconds! LOL

[NBS 4life]

cursor U ARE THE MAN