can someone please suggest a workout routine (weekly) one thanks!?!


Question: Can someone please suggest a workout routine (weekly) one thanks!?
i am 132 pounds ... i dropped from 148..
i want to tone my abs, right now its a belly. I am not exactly fat though.
i have a flat chest, need to improve on that ;)
biceps and triceps ofcourse :)
and leg muscles!

plus what kind of diet would you recommend.
i know i asked for alot.. but please help me.
secondly like how should i train in a gym ... the excerices you recommended.

lastly. THANKS ALOT! i really do appreciate it :)

Answers:

THIS IS NOT SPAM. i swear lol.... i want you to look at this website that i use. If you click on the workouts tab it will design a routine for you gender, age, and goal specifics. This free guide will plan out your weekly exercises (for 90 days i think), diet, and give you help on staying motivated. Also this site is slam packed with great professionally given information about fitness, everything from muscle bulking or fat burning to supplements and nutrition. look over it, i be you will love it!

bodybuilding.com



ok well first of all diets don't work. Just avoid the following but you can have about one per week I guess to start: candy, pop, chips, peanuts, fruit punch,limited amount of saturated fat, trans fat, and keep to 2000 calories per day!
EXERCISES: Monday: 40 jumping jacks(on your tippy toes) in the morning, dance 10 minutes, jog
Tuesday:push ups, sit up,and crunches
Wednesday: yoga
Thursday:Pilate's
Friday:Same as monday
Saturday: run!!!
Sunday: quiet time stretching and weights/jump rope
Do these for 3 months or maybe even a month you should see results.

Tips: drink lots of water
breath
have fun
stretch before you exercise
this routine won't work with everybody
take pictures to see progress



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read a bout : open the third & fourth link on : Www.lose-weight-gain.info




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