« September's Workout Journal »

[September]

Hi guys, I am new here.. so here's my beginnings of a workout journal. I am fairly new to hardcore fitness and nutrition. I ran track and crosscountry in high school and my freshman year of college. I also used to cheerlead. So there's my athletic background

I love to run even now, but the treadmill is boring and there are so many loose dogs in my neighborhood.

Stats
Age - 23
Height - 5'4 1/2
Weight - 138
Bodyfat - Not sure

This is my current workout routine:

Monday:
Basic Taebo (cardio)
Pilates (upper body)
Weights - 3/20 front raises, 3/20 tricep extensions, 3/20 bent over rows, 3/20 dumb bell flys

Tuesday:
Basic Taebo
Pilates (butt / legs)
Weights - 3/20 single leg squats, 3/20 stepups, 3/20 calf raises

Wednesday:
Basic Taebo
Pilates (abs)
Weights - 3/20 side bends, 3/20 crunches

Thursday:
Basic Taebo
Pilates (total body)
Weights - 3/20 chest presses on stability ball

Friday:
Basic Taebo
Pilates (upper body)
Weights - 3/20 front raises, 3/20 tricep extensions, 3/20 bent over rows, 3/20 dumb bell flys

Saturday:
Basic Taebo
Pilates (butt / legs)
Weights - 3/20 single leg squats, 3/20 stepups, 3/20 calf raises

Sunday:
30 mins on stationary bike
Weights - 3/20 side bends, 3/20 crunches, 3/20 twisting crunches
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Any opinions on this ? I am definitely open because you guys know a heck of a lot more than I do.

I drink GNC's Pro Performance Whey Protein twice a day.. when I wake up and before I go to bed. My calorie intake varies.

I can tell you this. I don't eat fried foods, candy, soda, chips.. Maybe once a week, I will treat myself, but that's about it.

I am by no means 'fat' now.. I just want to tone up more and maybe become a fitness model eventually. My legs still have quite a bit of muscle from my old track days So that's cool.. My goal weight is between 125 and 130.

I model so staying in shape is a definite high priority for me.

Any help is much appreciated.. Any input, etc.. thanks, guys

[Lady C]

Welcome to Discuss Fitness.
First off, I see that you are overtraining. It is a MUST to have one or two rest days per week. You should cut back the cardio to two to three times per week and the weights two to three times per week. Separate days concentrating on weights one time and aerobics on the other. You will gain the most in your workouts by separating them.

The weight sessions should be much more intense than you are currently doing. Building muscle will help burn the fat by increasing the metabolism. Make sure the weights are heavy enough that you can only do maybe 6-8 reps. You will not get bulky just cut (really toned).

Your diet needs to be strictly monitored. You need to write down EVERYTHING you eat for several days. Then calculate the caloric intake from what you have written down. When you do this, as most people are amazed how much they are eating and usually worse than they think, you will really see where you need to improve.

Good Luck!

[September]

Hi Lady C

Thanks so much for the advice I have a few more questions if you don't mind ?

Would you classify 20 minutes of taebo plus 20 mins of pilates as good cardio activity? Or should I also add walking / running for a certain amount of time?

And I will definitely incorporate the 1 day of rest. I had slacked on my diet and workout for about 5 days and gained 3 lbs.. So I learned my lesson definitely.

And today starts my food intake journal

Thanks so much, Lady C :thumbup:

[Lady C]

Originally Posted by September

Would you classify 20 minutes of taebo plus 20 mins of pilates as good cardio activity? Or should I also add walking / running for a certain amount of time?

And today starts my food intake journal

20 minutes of any type is enough in my opinion. I don't understand why people, especially women, think marathon aerobic sessions are necessary.

Originally Posted by September

And today starts my food intake journal

Make sure that you list the exact quantities of stuff.