Can someone make me a workout plan?!
Question: I'm 5'4 and 140ish i want to lose about 20lbs and get toned up. I need a good workout plan that isn't to aggressive. I'll have to work out twice a week for a class, and i have a gym membership and i am willing to work out twice a day. i just need someone that knows what there doing to help me out a little
Answers: I'm 5'4 and 140ish i want to lose about 20lbs and get toned up. I need a good workout plan that isn't to aggressive. I'll have to work out twice a week for a class, and i have a gym membership and i am willing to work out twice a day. i just need someone that knows what there doing to help me out a little
hmm...
how about you eat 1200-1500 calories a day and then work out 4-5 (or more) days a week.
this is what i do (well lately i've been eating 1000 and burning 1000 on the treadmil but thats not good so this is what im starting tomorrow)
p.s. i also do 100 sit ups a day and at the gym i work on my arm muscles.
im going to eat 1200 calories a day
in the morning im going to burn 250 on the treadmil before school.
when i get home im gonna burn 250.
and then at night im going to burn 250 again.
i dont know if you have a treadmil at home but if not you could just go to the gym (i go to the gym 4 days a week but everyday i burn 750 cals whether its at home or the gym)
if i do that then i will lose about 2lbs per week.
hope my answer helped atleast a little!
good luck!!
What i do is i usually do
1.stretch
2.electrical bike for 20 mins.
3.Jump jacks (80)
4.100 sit ups (abb lounge or by self)
5.anything else you want to do like jog in place
Make sure that you are using heavy enough weights. Women make the mistake by not building enough muscle. Muscle is a fat burner. And don't worry about bulking up because muscle is smaller than fat and it is very hard for women to bulk up. You should do 3 sets of 12-15 reps. You are lifting the right weight if the last 2 reps are very difficult to complete. If not go up 5 lbs until it is. Do a circuit between upper body and lower body so that your heart rate stays up while alternate muscles rest. This will burn more calories than resting in between sets. For example: Do push-ups and then go straight to walking lunges and back to push-ups. Do one are rows and then Squats. Do large muscle groups first and then smaller muscles. After your strength training do cardio. Always do cardio after strength training to get the most fat burn!
www.sparkpeople.com will give you workouts to do. It is a FREE website for diet or healthier lifestyle. If you want to look me up once you are there my username is MI_GIRL_IN_KY
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I woul recomend the following. You need to cut back to 1500 cal a day. You dont need to forbid yourself of food you like bc then you wont stay on it,just limit it. Then also never call it a dlet call it a lifestyle change. That said do 30min.of cardio at least 3x a week. Then do weights. arms,back one day and the next do stomach,legs and chest. every other day. it will make your mucles grow and make you stronger and toner you will weigh more but you will be more healthy. I do it about 5 times a day then go up in cardio to an hr then weights then about 20min after weights.Good luck. I am a fitness trainer at a college in Ohio. That is what I charge money for and you got it for free.