I have a clean diet that consists of 100g of protein, 67g of carbs and 20g of fat.
I weigh 120 lbs and I’m 5 ft 3 inches tall.
Copied from Muscle and fitness- hers.
Oct 2000 issue
At home Dumbbell workout
This workout is divided into 3 circuits. Do one set of an exercise, then immediately move on to the next exercise until you complete all the exercises in the circuit. Repeat for a total of 2-3 cicuits, then move on to the next circuit the same way.
30- 40 min
3 days per wk
Choose a weight that you can handle for 12- 15 reps. Mag says between 3 to 25 lb dumbbells.
Reps- 12-15
Sets- 2-3 sets of each exercise listed
Rest between sets 30-45 seconds
Cardio- 4-5 x a wk- 45 min
Circuit #1
Chest Dumbbell Flye
Back
One arm Dumbell Row
Quads/Glutes
Dumbbell Squat
Calves
Standing calf raise
Circuit #2
Shoulders
seated overhead press
Back
dumbbell pull-over
Hamstrings
Romanian deadlift
Circuit #3
Biceps
inclinedumbbell curl
Triceps
overhead dumbbell extension
glutes stationary bench lunge
Abs crunch
as many as I can
Abs reverse crunch
as many as I can
thanx,
lala
||152.163.213.197||reg|| Z||000001||lala||08-08-2000||04:23 PM||claudia@chickmail.com||Anyone, anyone, Bueller, Bueller!!!
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Z||000002||Iron God||08-08-2000||04:49 PM||irongod@hushmail.com||Lala,
You used the words "Tone and Shape" a BIG no-no
Any of the workouts posted here is better than that one..do a search and see what you come up with.
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Nam Et Ipsa Scientia Potestas Est!
||192.127.94.7||reg|| Z||000003||WarLobo||08-08-2000||05:33 PM||warlobo@operamail.com||Tone and Shape = failure
You have to retrain your mind and not allow all of the Hollywood BS to get in the way of what really works. You have to build muscle. This is the key to EVERYTING.
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LAte
Lobo||199.211.225.194||reg|| Z||000004||RACHANN||08-08-2000||05:47 PM||rtrepan@netnet.net||I saw it in the mag, I think its a good beginner program. If you don't have access to gym equipment, as not everyone does, then this is great for you to do. You will build muscle tone. Remember that some is better than none.||206.40.101.64||reg|| Z||000005||skydancer||08-08-2000||06:01 PM||skydancer43@hotmail.com||lala - is that ALL you are eating? That not even 900cal's?? First you need to eat more - you need to fuel your body to build that muscle. Tone and shape - wipe it from your vocabulary. You want to BUILD muscle to make changes in your body. In order to build, you need to eat good whole foods and lift as heavy as you can with good form.
Like Rachann said - its a good start. Perfect for at home - I worked out at home for years before getting to the gym so it CAN work for you.
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Patience is a bitter plant, but it has sweet fruit.
||209.178.184.120||reg|| Z||000006||lala||08-09-2000||12:10 AM||claudia@chickmail.com||I have done searches for workouts, I just can't find one. I remember seeing one that I believe warlobo made for...hmmmmmmm I can't remember.
I do have at least 1000 calories a day.
I use the above grams of protein, carbs and fat and then at the end of the day I reach 1000 by eating peanut butter, cottage cheese or a shake.
I'm only eating 1000 calories for about 6 wks, once I lose some fat , which I already have-I'll start eating about 1300 calories.
My usual calorie intake was about 1200-1500 calories a day and I always weighed between 107-115lbs.
I started a new sit down job that made me eat more (work supplies very fattening,but delicious catered food)and I gained about 20 lbs in about 4 months.
I've lost 10 lbs in about 3 months and I've been working out with one circuit training video by Karen Voight and recently have been doing Tae Boe for about 45 min long 4x a wk.
I want to incorporate some weightlifting, but I don't like any gyms around here (los angeles). They are all either meat markets or they're super expensive. The dumbbells seemed like a good idea, especially since I'm not that strong yet.
Short term- I just want to lose some bodyfat before a laughlin trip in about 31/2 wks.
Long term- I want to look like the girl in front of this website. Who is that?
In other words muscley but not at all bulky. I don't have fatty hips or thighs, most of my fat is on my lower belly. Not alot though.
I weigh 120 lbs and am 5 ft 3 inches tall, I wear a size 5 in juniors and have a bra size of either 34C or 36B. I have narrow hips, but I do have a butt.
I don't want to lose weight or be anorexic model skinny. I just want the fat to melt off from my tummy.
I love that you critiqued my diet and exercise but I would love to hear some recommendations. If I'm wrong, then what's right? I have done alot of searches -there is good info and some really bad info as well. One person recommended multiplying your weight buy 7 to figure out how many calories to eat, and then did a ratio of 50/40/10.
I really love this website, I'm learning...I'm learning.
lala
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Z||000007||Iron God||08-09-2000||09:32 AM||irongod@hushmail.com|| I multiply my weight by 15(maintain) (20)to bulk-up(25)for I don't care how I look mass..
This is what I use,you need to find out what will work for you by experimenting but under a 1000 is WAY too low,your metabolism is probably really slowed down from lack of calories.
Try making 200 calorie per week increases until you get to 1800 or 2000.
Also try taking in at least 200 grams of clean protein per day.And NO refined sugar.
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Nam Et Ipsa Scientia Potestas Est!
||192.127.94.7||reg|| Z||000008||Temple||08-09-2000||09:46 AM||dtkb@gpcom.net||The workout plan was for Dlady - IT WORKS!! You will have to cut some sets and adjust the weights but it has made the biggest changes in my body of anything that I have done.||216.170.51.99||reg|| Z||000009||skydancer||08-09-2000||11:16 AM||skydancer43@hotmail.com||lala - definately increase your cal intake and start lifting as heavy as you can..you will not get bulky...let me repeat this YOU WILL NOT GET BULKY. Women do not create enough testosterone to bulk like men. I've struggled w/lower body fat for years and the only thing that has (is) taking it off is heavy as I can do with good form lifting and good eating. My current intake is 1900cal or so and I am STILL losing fat. By keeping your cals so low you are starving your body, its eating your muscle and storing fat believe it or not.
I would start with that dumbell program at home but only if you pay strict attention to form. If you do not know that much about lifting form, take the time to talk to a trainer and go through all of the exercises to be sure you are doing them correctly.
Cardio is good but I would start lifting 3x week, cardio 3x week. I currently lift 4 days and cardio 2.
Keep posting lala - you will learn lots of great stuff!
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Patience is a bitter plant, but it has sweet fruit.
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