Hello, I am 21 years old (Female) and used to be very fit for sports when I was in high school. During college I was so busy and did not have time to work out or cook so I always would go eat at fast food. Now I am trying to get back my shape. I am 125 but I do not want to exactly lose weight. I want to have curves, a flat stomache with a little abs and a squat butt that pops out with toned legs. For the past week and a half I have been on this reccurent plan. I wake up around 7:15 am I do bicycles, crunshes, plank, and situps as well as squats jumping jacks and wall sits. Every day I increase the numbers of sets. I do this to be pumped for the morning and prepare fo rmy long day. For breakfast I eat two boiled eggs (Only Egg Whites) and half cup of blue berries with blue berry juice and water. Around 10 am I etiher eat string cheese or greek yogurt around 12 (lunch time) I eat a wheat bread peanut butter sandwish with either bannana or honey an apple and either string cheese or greek yogurt. Around 3 I eat two strawberries or a bannana. For dinner after work around 5:30-6 I eat dark lettuce salad that I prepare my self with no salted almonds and grilled chicken cucumber carrots and light italian dressing. After 45 minutes I hit the gym and run on the tredmill for 25 minutes, steps, another abs work out, and 20 squats with weights. Sorry for the long daily routine but I wanted to make sure I am going the right track or if you can tell me EXACTLY what to eat and what time and exactly what excersises to do it would be greatly appreciated. I will go buy new grocieries and even start new work outs. I just want to make sure I am doing the right thing to move forward for the body I want.
Answered by Jamie Kerem Hi there,
No need to apologize for the long post, in fact it is very informative and detailed. Let me start by saying that wwhat you're currently doing is absolutely spot on. You are definitely heading in the right direction to attaining your goal physique. I will add a few tips and comments to add to your daily routine.
If you want a toned stomach or pair of legs, I would highly recommend you begin resistance training. Contrary to (very) popular belief, lifting heavy weights will not make women big or bulky, because that's not in the very nature of the female body. Women do not produce enough testosterone to get overly-muscular.
In your morning routine you do various body-weight resistance exercises. I want you to start using added resistance. Keep track of how much you use and add to that number every week.
E.g Wall sit holding 10lb dumbbells.
2nd week - Wall sit holding 12lb dumbbells.
Doing so signals your body that its going to have to get alot stronger if it wants to survive this continuous added weight, which in turn trains it to be a fat burning, lean muscle building machine.
Your nighttime routine is fine, but again, remember to use progression and added resistance with your squats.
As far as your diet is concerned, you're most certainly on the right track. Clean eating is the way to go. I would add in a little more protein, seeing as your calories are rather low, and this can in fact hinder weight loss. Add some lean meat to your lunchtime meal. This will also do wonders for your recovery and afternoon mental focus at work.
If you have any other questions feel free to comment below.
Leave a Reply
You must be logged in to post a comment.