My game plan...can you help?

[tgw0501]

You all are SO helpful. I wish I would have found this site back in march when I started my journey of loss. But, I am here now and I can utilize it from this day forward. A little about me, I am 5' tall weighing 135 lbs. I just had a baby in January and am nursing. Right now, I am using the weight watchers system for calories because I need to maintain a certain number of cals for nursing. I typically need an additional 500 calories a day. I am not so concerned about the weight issues as I know muscle weighs more than fat but I would like to get back to 125 lbs and back into all my clothes. This is my second child. The weight and inch loss came of quicker with my first but I am older now (30) and busier.

I am a "retired" cheerleader and gymnast so I have a very pear shaped figure. Most of my troubled areas are the typical women trouble areas- inner thighs and outer hips (and hamstrings could use some work). My abs are getting there but that will take time (9 mo of pgcy, 9 mo for body to get back to where it needs to be).

I can only work out (weight training) 3 times a week- that is kind of pushing it too. I mean, I can buckle down and commit to 3 times a week but I can't do that for the rest of my life. I do try and jog in the mornings before my husband goes to work- that I could do daily.

What kind of plan do you suggest? I was thinking Mon-Sat cardio of at least 30 min (jogging in the a.m.) and then weights 3x a week. Is that enough though? (as well as water and calorie counting).

Also- I need some good target exercises for my inner thighs. I have been told squats galore- and deadlifts for hams (I really like deadlifts b/c I can feel them). What would be best for inner thighs? It's disgusting to me that they touch/rub together when I jog. Yuck!

Sorry so long. Thanks for your tips.

[Lady C]

Inner thighs - do deep or ass-to-grass squats or lungs.

Cardio 3x per week and weights 3x per week is ideal with one day off of both. Try this plan.
Mon - Cardio
Tue - Chest and shoulders
Wed - Cardio
Thur - Legs & biceps
Fri - Cardio
Sat - Back and Triceps
Sun - rest

[Merrida]

Just a PS:

When wanting to focus on inner thighs, realize that what's rubbing is quite likely fat, and when you lose fat, that rubbing will stop or reduce. Also, by building up hams and glutes, (as opposed to spending hours on those inner thigh machines at the gym),...you'll have a greater impact on the shape of those thighs.

[cursor]

Originally Posted by tgw0501

I was thinking Mon-Sat cardio of at least 30 min (jogging in the a.m.) and then weights 3x a week. Is that enough though? (as well as water and calorie counting).

Sure, that's plenty -- and probably more than you really have to do. Youl could either do a full body routine three times per week (depending on how heavy the weights are that you're lifting), or as Lady C suggests, split up your lifting structure so that you address specific muscle groups on specific days.

Originally Posted by tgw0501

I need some good target exercises for my inner thighs.

Don't worry about targeting your inner thighs for fat-loss specific to that area. Body fat is gradually lost through intentional metabolism maintenance. Doing bench presses will do as much for fat-loss as will squats (or some exercise that specifically 'targets' the inner thighs). Focus on making your body hum like a tuning fork by insisting that your body perform. Additionally, make sure that your pattern for feeding dovetails with that metabolic hum.

[cursor]

LOL ... while creating my post (above) I was just thinking, "it'd be great to have Merrida's input here." I click the [Post Reply] button and there it is! :

[tgw0501]

Sounds great! I like the 6-day plan. Even though my time is limited, I can do a 30-min cardio workout 3x a week at home and then do the weights 45 min? (is that enough or should I shoot for an hour?) I have a watch with a timer that I usually set and rest 30-60 seconds inbetween sets. What do you suggest on that end of it? Is 60 seconds too long to keep the fat burning?

[Lady C]

Make sure your nutrition is set up to help with your goals. Lower starchy carbs on aerobic days and higher starchy carbs on weight days.

I would not focus on the clock, focus on how you feel and do the next set when ready.

[tgw0501]

What about water? Are there any water substitutes I can drink? I am a pretty good water drinker but in the afternoons I usually want something different. I've been drinking crystal light from time to time (lemonade) but I want to make sure I get in a gallon of h20 a day.

[Lady C]

Unfortunately, there is no substitute for water. If you want something different just make sure the calories (or artifical sweeteners) are counted in your nutrition plan.