Is this workout good or do i need to change it?

[cutegirl87]

Hey everyone,

I am new to this forum. I am into fitness and I workout at least 3-4 times a week. I am wanting to lose maybe 5 pounds or so but its not coming off as quick as I would like. I try to watch what I eat but sometimes that doesnt always happen. I think my workout is ok but maybe Im not being consistant enough or something, although Ive already lost about 5 pounds. I guess the results I want are just not showing from this workout that much, but I really dont feel like doing very long workouts all the time. Anyways here is my workout and tell me what you think or if I should add more things or change something to see quicker results. I do this workout every other day or at least 3-4 times a week.

using 5lb weights ( i know i should probably use heavier weights) -40 reps each doing shoulder presses, lateral raises, tricep kickbacks, other tricep work (not sure what its called), chest presses, bicep curls. there is another exercise i do but also not sure what its called

after weights I do about 30 min of cardio either step aerobics, taebo or just floor aerobics

after cardio I get on this machine i have which i use for strength training, and it works your entire body, mostly legs though and i do this maybe 10 min

finally i do
100 crunches
100 reverse curls
sometimes other abdominal exercises

[Lady C]

Originally Posted by cutegirl87

using 5lb weights ( i know i should probably use heavier weights) -40 reps each

Yep . . . That is the main problem. You should lift HEAVY weights. Reducing the rep range to between 6-8 reps would also kick your metabolism up significantly. Here is what HEAVY weights have done for me. If you are afraid of gaining muscles and looking bulky? - It won't happen. Do I look bulky? You do want to gain muscle though. The idea is gain as much muscle as you possibly can to keep the metabolism high.

The diet is a significant factor. What does a typical day look like right now?

[cutegirl87]

thanks for the reply.. i definitly dont want to be bulky but im thinking maybe 10lb weights would be a lot better, i dont know. what do u suggest exactly just to get really toned and more defined muscles but not be bulky at all? Also i have a lot of problems with my back and neck and it sucks but it seems the slightest heavy weights i use, i get a lot of tension or this straining feeling in my neck, so i dont think it would be good to start lifting really heavy weights. as far as diet i usually eat cereal in the morning but lately i havent been eating breakfast which i know is very important so im starting to make sure i eat it again. for lunch a turkey sandwich on wheat bread, maybe some pretzels, soup. for a snack cottage cheese,fruit or a granola bar and cup of low fat milk. i try to eat a good meal at dinner but i rarely do. either some kind of microwave dinner and a salad, or fish and a salad. maybe another sandwich with soup. lately ive been eating fast food more than i should but when i do eat out i try to pick healthier options, but i crave fat foods often. i have blood sugar problems so i think that is why i crave them. my metabolism is pretty high though because although i eat a lot of what i want i stay pretty small. i rarely eat ice cream, cake etc. so thats good at least. i think i just need to eat more protein or something but i cant exactly afford right now to go buy all these things i should be eating so oh well it sucks.

[Lady C]

I need more details ----height, weight, age and occupation (sitting all day or moving around).

Here read this.

[cutegirl87]

my height is 5'5, weight is around 125-130lbs. i havent weighed in a while actually. i actually look like im only about 120lbs or so ive been told. i dont know if i have more muscle or what but i dont see how i weight almost 130lbs but look smaller. anyways im currently not working, im a student so off for the summer. so yeah i havent been doing much so it would help to be more active. i used to have a very physical type job though so i would prefer a job that is physical or where im moving around instead of a job where im sitting most of the day.

[cutegirl87]

forgot you asked for age..im 23

[Lady C]

Ok, so you are young and not really needing to lose weight.

I would increase the weights on every exercise you are doing up to 10 lbs min. On the larger muscle groups I would do much more weight. Do full body workout 3X per week.
3 sets of 4-8 reps. If you are not taxed by 8 reps keep going until you can do 12 reps. Then increase the weight to 15 lbs. and do 4 reps.

Chest Press
Shoulder Press
Side Raises
Reverse Flyes
One-arm Rows
Squats
Calf Raises
Find how to do these exercises by reviewing them here

As the muscles improve in strength your back will get stronger as well, as long as it isn't a medical condition that your doctor has told specifically "Don't do that". There is no such thing as "just toning". Muscle definition is only gained by gaining more lean muscles. You get more defined by lowering your overall bodyfat. With you not having a job, you should have no trouble getting a nice looking body in a couple of months.

You have to eat to feed the body sufficiently to gain the muscles. Not eating 5-6 meals a day is a big factor. Junk food will kill, or substantially slow, your progress. Focus on including a protein source and a carb source in every meal. Start reading other people's journals to get ideas of what to eat and how much. You should be eating about 1500 calories per day and you should track it. Use something like fitday.com if you don't know how to do it yourself.

[Herrmann22]

Just some food for thought...

You can always use the machines instead of free weights to help support your back. Sometimes machines, depending on what exercise you are doing, are safer for your body so you don't wind up twisting or turning something you should.

Of course, I don't know if you have access to machines vs free weights but I thought I'd throw that out anyway.

I agree with Lady, you need to add some weight and build muscle to help speed up that metabolism. With heavier weight be careful and slowly adjust to it and you'll be fine.

Have fun!

[cutegirl87]

I dont have access to machines or else I would use them. Anyways my metabolism is pretty high so if I just watch all i eat I lose weight fast. i used to do step aerobics twice a day and that was too much. I was down to 104lbs and I definitly should have been doing more strength training. I was just doing mainly aerobics. I just simply wanted someones opinion on my workout routine. I dont think I need to be lifting up to 25lbs or something...geez or at least not right away. Anyways, I will try to buy me maybe some 10lbs weights instead of the 5lbs. Maybe I will see faster results that way. I think my main problem, as far as not losing as much as I want to is because my diet isnt consistant enough so I just need to watch that. I just want my body to be very toned and no flab at all. I look pretty good now actually but I just want to be very firm. anyways thanks for the replies..

[Lady C]

I think you are still confusing scale weight with bodyfat. Bodyfat around 14% for women you should be pretty firm looking. You can't do that with just aerobics and 5 lbs weights. You need to be concentrating on eating more and lifting heavier to make that happen. If you eat more you won't be losing muscles just bodyfat. You shouldn't be changing much on the scale weight, it should stay almost the same.

Also, 100 reps of crunches means you need more resistance to make it tough to perform 10 of them. More reps don't make the muscle look better.

[Herrmann22]

Cutegirl,

I once had the same thought process and often ate like a bird or ate nothing but lowfat stuff, or that low-carb method and other so-called "diet" fads that were always around. Once I read some of the advice on this forum and opened my mind it all made sense.

15 years ago I was seriously into Bodybuilding. When I was a senior in high school I weighed about 165 pounds and could bench over 300 pounds. I played football as a running back and boy did I have some strength, but I was quick also, fastest person on my team actually. What allowed me to achieve this was lifting weights, heavy sometimes! I build a body that was strong, flexible, and fit. I had a 27-28" waste and was about 5'9". Why am I telling you this? Because it worked. The guys who didn't lift weights often had a much higher body fat percentage and it showed in their performance. My metabolism was fast because of the muscle density I had while other guys struggled to lose the baby fat and gain muscle. I actually started working out around 14 years old and didn't stop until I was about 24. For the last 12 years I let myself go and now I am paying. I weigh about 195 right now and it sucks but I know what I must do and reading the posts in this forum made me realize there is no easy way to produce lean body mass. You must work out, eat a balanced diet of proteins, carbs, and fats and drink plenty of water! It doesn't happen overnight either. Those get skinny quick "fad" diets are dangerous in my opinion. What is better is a lifestyle change and incorporating activity and proper weight training into your schedule. Lifting weights will burn calories and allow your metabolism to speed up the natural way.

Sorry to rattle on but I kinda lost touch with what I use to do over 15 years ago to look good but after reading some of the posts here it made me realize what I was missing. So, now I am back training again and feeling better than ever! Although a little sore right now I know my metabolism will start to come around soon. Along with the proper diet ratios (proteins, carbs, fats) I can once again look how I did when I graduated high school, maybe better. ANYONE can do it if you put your mind to it! My goal is by January 1st, 2005 I will be around 165 pounds with body fat percentage near 10%.

Good luck and take the advice given to you because it's legit. If you pay attention to the ads on TV about this diet and that diet your going to fall into the "trap" that many Americans do. Remember, there is no easy way. You must work to get the body you want. Don't worry about the scale as much as what the mirror says. A more solid approach is having your body fat measured. Lean body mass is what you need to guage, not what some scale says.

:

Hey cutie, we aren't picking on ya here, just trying to drill the truth in. Again, I didn't want to listen either. Now I am hooked!

[cutegirl87]

ok then well i understand what you are saying..i guess. anyways my body is more firm than you may be thinking. i know i talk like im very flabby or something but no maybe Im just expecting to look perfect or something. actually my arms and legs are more firm than before from using this strength training machine i have but i would like more muscle still. nevermind though just forget i ever posted that post but yeah i would like to increase the weights i use, whenever i get around to buying some new ones. its just 5lb weights is all i have right now. oh and also i dont eat like a bird or anything right by the way, so im not one of those people who go on the low carb diets, starvation diets etc. i just went on a really low fat diet years and years ago and was over doing cardio but i know now to eat a good balance of good carbs and protein. anyways thanks for the replies...

[cutegirl87]

Its me again. One more thing I forgot to mention. Ok, when I say I want to be "really" firm I guess I would like a body similiar Britney Spears..but who doesnt. I know she naturally has a good figure, but over the years she a really developed more muscle and looks a lot better so I always wondered what kind of workout she was doing. Im sure you people have seen her recently but if not go look at pictures. Anyways, I actually found online what kind of workout she does..or well they claim she does. Im sure she does more, but it only mentioned her using maybe 10lb weights, and they said she does no leg exercises which is hard to believe. Her legs show a lot of muscle and her arms too. Anyways, I guess this is why I was thinking I wouldnt have to lift as much to get a really good toned body or a lot of muscle definition. I know she dances a lot too, which helps. The workout also said she does up to 600 different kinds of situps and 30 min of cardio. This workout is 4 times a week for an hour and 30 min. I just wish I knew exactly what she does in workouts, but maybe she does just use 10lbs weights but that is hard to believe but if so why do i need anything more than 10lbs??? Im not trying to look exactly like celebs by the way or something, but I just admire her body and that would be a good example of someone I would like to look similiar to, although I dont want my legs to be as muscular as hers. anyways just wanted to share this too.

[pbody]

Originally Posted by cutegirl87

i actually look like im only about 120lbs or so ive been told. i dont know if i have more muscle or what but i dont see how i weight almost 130lbs but look smaller.

Muscle is denser than fat. If your scale weight is staying the same (or even increasing) but your tape measurements are going down (or people say you look smaller) it probably means some fat has been replaced by lean muscle mass.

Don't be afraid of heavier weights. If you want to be firm, muscle is the way to go and 5lb weights will only get you so far. Consider investing in some adjustable dumbells so they can grow while you do :. The tension/straining in your neck/back with heavier weights is a little worrisome though. Make sure you are using good form and don't try to increase the weights too fast, though you might want to see a doctor about it if it wasn't just a matter of too much weight too soon.

It's great to have a physical role model, but keep in mind that for someone like Britney it's their full time job to work on their looks. They have financial advantages like personal trainers, chefs, time, fake plastic body parts, and airbrushing. Don't use that as an excuse to give up, but keep it in mind if you're going to be comparing yourself to her. Aim to be in the best you you can be. That's corny and I can't believe I just typed it.

[Herrmann22]

Yea, and those fake plastic body parts do look nice I must say.

Actually, I don't recommend anyone doing that, I was just making some fun here. pbody said it right, Spears has time, money, personal trainers, chefs, make-up artists and more to look how she looks. She HAS to look this way to be as popular as she is. Again, it's all Hollywood! Her looks sell more so than her singing talent but that's another story.

Anyway, it's nice to have a role model but just keep in mind it might be impossible to duplicate some of the things she does to look that way. Be realistic, follow a good workout plan meant for YOUR lifestyle, eat properly, and have patience and you'll be fine. Again, it doesn't happen overnight.