Further to my post "Toning Legs"

[xxxpinkladyxxx]

Thanks for posting your replies to my thread called "toning legs" (http://www.elitefitness.com/forum/showthread.php?t=362601).

On a typical day, I eat Readybrek (porridge) for breakfast. I have four dessert spoons of this with skimmed milk, but sometimes I am bad and I don't eat breakfast. I usually eat this at about 10.00am. Then at lunchtime, I usually eat a salad - with this, I usually have lettuce, tomatoes, a small amount of low fat coleslaw and 3 slices of waither thin ham. And in the evenings at about 6.30pm, I will have something like oven chips with grilled chicken.

I usually go to the gym about 2 to 3 times a week, usually in the evenings about about 8pm, and I'm usually there for about 90 minutes. When I get there, I always start on the cross trainer. I do 10 minutes of this on level 10 or 11. Then I usually go on to the weights. I put details of this in my last post. I will also do 200 sit-ups, then I do 200 sit-ups on this machine where you lean forward pressing down weights. I usually do this on about 25-30kg. Then I work on my arms, and I use all the machines there and do about 30-50 reps on each. Then I will go onto the cardio machine that works your bum, although I'm sure it works the whole of your body because I can certainly feel it on that machine. And finally, I go on the exercise bike for about 20-25 minutes.

I am just aiming to get my legs like Britney Spears because her's look nice, not too muscular but well defined. I definitely do not want legs like the picture "The Shadow" has. No offence, but I find that so unnattractive on a woman, and I don't want to end up looking like a man! Also, what's the problem with the word toning? There is no way in hell that I want to end up looking like a bodybuilder. I want to look feminine, not manly!!!

 

[Daisy_Girl]

Ummmmm, Shadow IS a man.

And to get defined legs, you STILL have to do serious exercises. I'll again say that you can do leg extensions and inner/outer thigh machines all day long and you will NEVER get defined legs.

That also goes with the 400 ab movements you do. I assume you are doing this to get a "six pack" or "flat abs"? You are wasting time. Flattening the stomach comes through losing BODY FAT. To lose body fat, you need to get your diet and training down to a precise science.

Exercises such as lunges and squats should be the BASE of your workout - not machines. Most movements should be compound movements, not tiny little isolation movements. This goes for upper and lower body. Regardless of that amount of muscle you want or don't want, you need to do more research on diet and training.

To mold a more defined body, you will HAVE to build some muscle and lose body fat. You can do this through intense weight training and a serious diet. Endless reps of low weight or skipping meals will get you NOWHERE FAST.

You are not eating enough. You need to SERIOUSLY re-think your diet. It sucks. No offense. Breakfast at 10am? Are you joking? And even that is "sometimes"? Sweetheart, you need to seriously take some time and research and read about diet and training. You need to eat every 3 hours. Your food choices should be lean meat, fibrous carbs and healthy fats.

I have several sample diets in this post: (as well as other useful info)
http://www.elitefitness.com/forum/showthread.php?t=344728

Also, look at this post for diet info:
http://www.elitefitness.com/forum/showthread.php?t=302279

My thread about transforming your body using diet:
http://www.elitefitness.com/forum/showthread.php?t=278522

 

[xxxpinkladyxxx]

Ummmmm, Shadow IS a man.

And to get defined legs, you STILL have to do serious exercises. I'll again say that you can do leg extensions and inner/outer thigh machines all day long and you will NEVER get defined legs.

That also goes with the 400 ab movements you do. I assume you are doing this to get a "six pack" or "flat abs"? You are wasting time. Flattening the stomach comes through losing BODY FAT. To lose body fat, you need to get your diet and training down to a precise science.

Exercises such as lunges and squats should be the BASE of your workout - not machines. Most movements should be compound movements, not tiny little isolation movements. This goes for upper and lower body. Regardless of that amount of muscle you want or don't want, you need to do more research on diet and training.

To mold a more defined body, you will HAVE to build some muscle and lose body fat. You can do this through intense weight training and a serious diet. Endless reps of low weight or skipping meals will get you NOWHERE FAST.

You are not eating enough. You need to SERIOUSLY re-think your diet. It sucks. No offense. Breakfast at 10am? Are you joking? And even that is "sometimes"? Sweetheart, you need to seriously take some time and research and read about diet and training. You need to eat every 3 hours. Your food choices should be lean meat, fibrous carbs and healthy fats.

I have several sample diets in this post: (as well as other useful info)
http://www.elitefitness.com/forum/showthread.php?t=344728

Also, look at this post for diet info:
http://www.elitefitness.com/forum/showthread.php?t=302279

My thread about transforming your body using diet:
http://www.elitefitness.com/forum/showthread.php?t=278522

Well "The Shadow" looks like he's wearing a skirt in his picture. Anyway, thanx for the advice. But surely, if I eat more, then I'll put more weight on? and I have breakfast at 10am because I don't have time before I go to work, and I don't start work till 9.30am.

Do you think that Britney Spears eats and exercises the way you say above? I know I must sound like I'm obsessed with her, but she has a great figure most of the time and I read that she does 1000 sit-ups a day!!!

 

[velvett]

Well "The Shadow" looks like he's wearing a skirt in his picture. Anyway, thanx for the advice. But surely, if I eat more, then I'll put more weight on? and I have breakfast at 10am because I don't have time before I go to work, and I don't start work till 9.30am.

Do you think that Britney Spears eats and exercises the way you say above? I know I must sound like I'm obsessed with her, but she has a great figure most of the time and I read that she does 1000 sit-ups a day!!!

HAHAHHAHAA

If you only knew the humor of that statement (the skirt) - he's wearing a tee shirt but the comment is still ironic if you've known him for a while.

Eating more - depends on what you're eating and how much you're training.

Anyway.

Spears is pretty thick for dancer type but I'm quite confident that dancing is where her core muscles have been built. I had gone to high school with a group of SAB (school of American Ballet) dancers and at 90-100lbs tops they were rock solid and defined yet very tiny.

Your body fat level will determine how visable your muscles will be not how much muscle you have (although you'd have to build some to see it with lower BF). So you could have a lot of muscle and too much body fat to see it or you could have very little muscle and low body fat and see no muscle definition because well, there isn't any muscle to be defined.

Hope that makes sense - it's Christmas and I've had a few mimosas.

 

[Daisy_Girl]

You always have time. The statement "I don't have time" is a crock of shit. We are ALL busy. You have time to have a protein shake in the car, you have time to eat a chicken breast in the car, you have time to eat ANYTHING in the car. I ahve eaten eggs in the car, while walking, while getting ready, etc.

Hell, for that matter, set your alarm 15 minutes earlier and MAKE something.

Getting results takes TIME and DETERMINATION. Not to mention SACRIFICE.

As for Mrs. Federline, if you don't have her genetics, you won't have her body. Don't beleive ANYTHING you read about what "celebrities" do for workout of dieting. They ALL lie. SHe might do 1000 situps a day, so what? You DON'T have her genentics OR her body. You need to find what works for YOU. Not HER. YOU. You could follow what she does/eats EXACTLY and STILL NEVER look like her.

Vel hit it - she dances for hours a day. And has been for years and years. That is where she built her body - not 1000 situps.

If you eat crap, yes you will gain weight. If you eat clean, unprocessed foods, it will be hard to gain weight - IF YOUR CALORIES AREN'T TOO HIGH. You need to eat 5 times a day, and drink a TON of water. No ifs, ands, or buts.

Basic diet....will be lean meats and veggies. Amounts will vary based on your history, your stats, etc.

For example.... (amounts will vary, this is just a sample)

Meal 1 ~9am
4 egg whites, 1 whole egg
1/2cup - 1cup Oatmeal made with water

Meal 2 ~12-1pm
3-4oz Lean Meat
3 oz potato OR 1/2cup brown rice
10 almonds

Meal 3 ~3-4pm
3-4oz Lean Meat
Green Veggies - UNLIMITED

Meal 4 ~5-6pm
3-4oz Lean Meat
Green Veggies - UNLIMITED
Fat source (olive or flax oil)

Workout ~8pm

Meal 5 ~9:30pm
Protein Shake
1/2 cup cottage cheese (not usually good idea post workout, but since this is the last meal of the day, it will slow digestion)


Your metabolism will slow down dramatically if you do not feed it. If you don't put anything in, nothing can be burned. Well, actually, MUSCLE will be burned. This will leave you lighter (since muscle weighs more than fat) but very squishy and flabby - and with a metabolism on strike. You will shake when you move, and not in the good booty-shaking way - I mean the kind you see old obese women shaking. Your butt will ook like two pitbulls flighting under a blanket - not pretty. Cellulite will appear where none was before. Your hips will spread, your belly will squish and roll. Your triceps will wave when then wind blows. Because there is no muscle holding everything tight and defined.

Think of your body as a car. To make a car go, you add gas. To make your body go, you add food.

Honey, do some RESEARCH. I promise, it will help you SO SO much!

 

[xxxpinkladyxxx]

You always have time. The statement "I don't have time" is a crock of shit. We are ALL busy. You have time to have a protein shake in the car, you have time to eat a chicken breast in the car, you have time to eat ANYTHING in the car. I ahve eaten eggs in the car, while walking, while getting ready, etc.

Hell, for that matter, set your alarm 15 minutes earlier and MAKE something.

Getting results takes TIME and DETERMINATION. Not to mention SACRIFICE.

As for Mrs. Federline, if you don't have her genetics, you won't have her body. Don't beleive ANYTHING you read about what "celebrities" do for workout of dieting. They ALL lie. SHe might do 1000 situps a day, so what? You DON'T have her genentics OR her body. You need to find what works for YOU. Not HER. YOU. You could follow what she does/eats EXACTLY and STILL NEVER look like her.

Vel hit it - she dances for hours a day. And has been for years and years. That is where she built her body - not 1000 situps.

If you eat crap, yes you will gain weight. If you eat clean, unprocessed foods, it will be hard to gain weight - IF YOUR CALORIES AREN'T TOO HIGH. You need to eat 5 times a day, and drink a TON of water. No ifs, ands, or buts.

Basic diet....will be lean meats and veggies. Amounts will vary based on your history, your stats, etc.

For example.... (amounts will vary, this is just a sample)

Meal 1 ~9am
4 egg whites, 1 whole egg
1/2cup - 1cup Oatmeal made with water

Meal 2 ~12-1pm
3-4oz Lean Meat
3 oz potato OR 1/2cup brown rice
10 almonds

Meal 3 ~3-4pm
3-4oz Lean Meat
Green Veggies - UNLIMITED

Meal 4 ~5-6pm
3-4oz Lean Meat
Green Veggies - UNLIMITED
Fat source (olive or flax oil)

Workout ~8pm

Meal 5 ~9:30pm
Protein Shake
1/2 cup cottage cheese (not usually good idea post workout, but since this is the last meal of the day, it will slow digestion)


Your metabolism will slow down dramatically if you do not feed it. If you don't put anything in, nothing can be burned. Well, actually, MUSCLE will be burned. This will leave you lighter (since muscle weighs more than fat) but very squishy and flabby - and with a metabolism on strike. You will shake when you move, and not in the good booty-shaking way - I mean the kind you see old obese women shaking. Your butt will ook like two pitbulls flighting under a blanket - not pretty. Cellulite will appear where none was before. Your hips will spread, your belly will squish and roll. Your triceps will wave when then wind blows. Because there is no muscle holding everything tight and defined.

Think of your body as a car. To make a car go, you add gas. To make your body go, you add food.

Honey, do some RESEARCH. I promise, it will help you SO SO much!

Well it looks like I'm going to have to research into dieting. I definitely couldn't eat 4 egg whites for breakfast. Usually, if I'm hungry during the day, as a snack, I will have Riveta or crackerbread with some extra low fat cheese spread on it. And as for breakfast, if I'm not hungry, I won't eat it and first thing when I get up, I'm just not hungry. Then I have to get on a train to work, so I just don't feel like eating until about 10am.

 

[velvett]

Well it looks like I'm going to have to research into dieting. I definitely couldn't eat 4 egg whites for breakfast. Usually, if I'm hungry during the day, as a snack, I will have Riveta or crackerbread with some extra low fat cheese spread on it. And as for breakfast, if I'm not hungry, I won't eat it and first thing when I get up, I'm just not hungry. Then I have to get on a train to work, so I just don't feel like eating until about 10am.

Don't eat that crap = crackers or low fat anything.

Just get up and force yourself to eat 1/2 of oatmeal, even instant, whatever you can shovel down - in a week or two you'll get used to it.


Here's a thought - you need food - something to get your metabolism started in the morning. If you don't your body thinks it's starving and will hold onto everything and just shut down to perserve itself. It will actually make you fatter even if you weigh less.

 

[The Shadow]

T
I definitely do not want legs like the picture "The Shadow" has. No offence, but I find that so unnattractive on a woman, and I don't want to end up looking like a man! Also, what's the problem with the word toning? There is no way in hell that I want to end up looking like a bodybuilder. I want to look feminine, not manly!!!

LMFAO

I think the ladies have given enough hints alreadty....



and Vel - hush up you.

 

[velvett]

and Vel - hush up you.

 

[*MissFit*]

i have a 4.5 pack.. and i can say diet..made it possible.. i dont do alot of sit ups.. I used to.. and it was a big waste of time.

eat right, do some sit ups and viola.

not the greatest pic because web cam quality.. but ppl are always commetning on em.. and i always say.. DIET

 

[Daisy_Girl]

Well it looks like I'm going to have to research into dieting. I definitely couldn't eat 4 egg whites for breakfast. Usually, if I'm hungry during the day, as a snack, I will have Riveta or crackerbread with some extra low fat cheese spread on it. And as for breakfast, if I'm not hungry, I won't eat it and first thing when I get up, I'm just not hungry. Then I have to get on a train to work, so I just don't feel like eating until about 10am.

Well then, I guess you really don't WANT any advice do you? Why ask if you have already decided what you "will do and won't do"?

With what you are presently eating and how you are presently training you will NOT GET RESULTS. I promise. Your diet and training suck. Your "I will not change" attitude sucks.

Sorry if this is bitchy, but it is very frustrating wasting time helping someone reach their goals and then they flat out spit in the face of your advice.

This is precisely WHY I stopped personal training. People SAY they want change, but sweetie, talk is cheap. AThree things will get you to your goals: 1) ACTION, 2) SACRIFICE, and 3) DETERMINATION. You have to make changes to get results. You are presently unwilling to make those changes - or even have an open mind to change.

Here is my last bit of advice..... do some research.

 

[The Shadow]

Daisy - laying some smackdown!!

 

[velvett]

i have a 4.5 pack.. and i can say diet..made it possible.. i dont do alot of sit ups.. I used to.. and it was a big waste of time.

eat right, do some sit ups and viola.

not the greatest pic because web cam quality.. but ppl are always commetning on em.. and i always say.. DIET

quality, amount and shape of ab muscles are all genetic but yah diet and lower body fat is the way to get to see them

 

[BUBBLES]

Ummmmm, Shadow IS a man.

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hahaha

 

[Sassy69]

Even if it is a shirt, you have no idea how many times I've tried to look UNDER that shirt in that damn pic.....

Anyway, back to the issue at hand... When people come on here looking for advice, the first thing we are going to look at is diet, because at the end of the day, you ARE what you eat. The consequence of this discussion is that we are looking at diet as the fuel you put into your body, when you put it in and how you consume it. To compare, you fill your tank w/ gasoline that is designed to be consumed. No one uses leaded fuel anymore and the engines of today's cars are not designed to use it. You will hear a lot of pinging if you do. (Not that you can find it in the US anymore, but I bet if you made a roadtrip from say Phoenix to the Sea of Cortez, across Mexico, you'd probably get some leaded gas put into your car at a station that was marked "unleaded" -- silly gringo...). You also only fill up the tank when it is empty / near empty, right?

If this isn't how you eat right now, your body has adapted to how you eat and to make a significant change in how you eat requires a certain amount of "retraining". Also from an intellectual standpoint, we are suggesting a change in diet that must sound like a significant change in the amount you eat as well as when you eat it. It often takes a degree of change in practice on your part --- for ex. you can't imagine eating 4 egg whites for breakfast. Can I tell you how long it took me to even be able to stomach 1/2 c of oatmeal? I used to skip breakfast because it hurt more to eat breakfast & walk to school & sit in 4 hrs of lecture than to not eat. But if you spend some time looking at a diet like the one Daisy listed and then consider how what that diet is putting into your system, when and how much, you will realize it is basically just providing the fuel that the biochemical system that is your body to consume it. It takes a little to get beyond what you currently consider your "diet" and take a look at what we are suggesting here. There is nothing that says you can't stick to what you are doing now, but if you are looking for a significant change in your results, you need to look at at least some tweaking of what you are doing now. Consistency and discipline in what you eat, when you eat and how you train will get you the results.

 

[*MissFit*]

Hey if she's not listening help me I just posted bout gaining weight. I pormise to listen!

 

[xxxpinkladyxxx]

Well then, I guess you really don't WANT any advice do you? Why ask if you have already decided what you "will do and won't do"?

With what you are presently eating and how you are presently training you will NOT GET RESULTS. I promise. Your diet and training suck. Your "I will not change" attitude sucks.

Sorry if this is bitchy, but it is very frustrating wasting time helping someone reach their goals and then they flat out spit in the face of your advice.

This is precisely WHY I stopped personal training. People SAY they want change, but sweetie, talk is cheap. AThree things will get you to your goals: 1) ACTION, 2) SACRIFICE, and 3) DETERMINATION. You have to make changes to get results. You are presently unwilling to make those changes - or even have an open mind to change.

Here is my last bit of advice..... do some research.

You have a really bad attitude. Yes you do sound bitchy. I've asked for your advice and have given you reasons for why I don't eat a certain way. I haven't said that I won't do anything. You are far too stuck up your own arse!!! Lose the attitude! How the hell do you find time to eat a chicken breast in your car? Do you spend all your time cooking? I have a job to do and I don't think they'd appreciate me having lunch breaks every 3 hours. That's a fact!!!

 

[velvett]

You have a really bad attitude. Yes you do sound bitchy. I've asked for your advice and have given you reasons for why I don't eat a certain way. I haven't said that I won't do anything. You are far too stuck up your own arse!!! Lose the attitude! How the hell do you find time to eat a chicken breast in your car? Do you spend all your time cooking? I have a job to do and I don't think they'd appreciate me having lunch breaks every 3 hours. That's a fact!!!

No offense - but you ask the same questions over and over again in different threads and on different boards and you don't seem to be taking or acknowledging anything anyone has said to you.

You don't need a lunch break to woof down some chicken at your desk.
If you are in the situation that you can't eat or drink while your are working that's a problem.


LOL


Most of us pre cook all our meals and live our of baggies and tupperware.
The alternative is eating crappy food or starving.

 

[Daisy_Girl]

You have a really bad attitude. Yes you do sound bitchy. I've asked for your advice and have given you reasons for why I don't eat a certain way. I haven't said that I won't do anything. You are far too stuck up your own arse!!! Lose the attitude! How the hell do you find time to eat a chicken breast in your car? Do you spend all your time cooking? I have a job to do and I don't think they'd appreciate me having lunch breaks every 3 hours. That's a fact!!!

If you know me, you know I don't have a bad attitude. As for having my head us my ass, that is comical. I just find it annoying that people ask for advice but are then unwilling to change their life. It is like people want results WITHOUT effort and change. It doesn't work this way.

I could treat you like a child instead - I could coddle you and say "sure, keep doing what you want, don't worry about it honey, results will come eventually". But if you truely want a change in your body, you better find a way to change what you are currently doing.

Because really, if what you are really doing now was working - you wouldn't be asking for advice would you??

Eating in the car:
1) cook chicken breast.
2) cut said chicken breast into bite sized pieces.
3) put bite sized pieces into container or baggie.
4) go to car.
5) start car.
6) drive.
7) put said container on lap and eat pieces while driving.
8) it's easy.

I spend a couple hours one day a week (Sunday) cooking food for the entire week - usually just the meat. I have all my weekly meals planned out in advance. Everyday I spend about 30 min TOTAL making food. This is about 10 min breakfast, 10 min lunch, 10 min dinner.

Yes, it takes time, but it is well worth it. WOUld it be quicker to eat some processed food? Sure - but what would that give me besides more fat?

As for taking "lunch breaks' every 3 hours, nobody does that. I eat every 3 hours EVEN WHILE AT WORK. I am a teacher - so I can't leave the classroom. I count on protein shakes to get me through the times I can't make something. My kids (30 of them) find a way to keep learning, even while the teacher is drinking a protein shake. I have even eaten a chicken breast while teaching. No big deal. I still do my job, no interruptions.

There is NO reason you can't eat WHILE working. You have to figure out a way. There is always a way.

 

[velvett]

If you know me, you know I don't have a bad attitude. As for having my head us my ass, that is comical. I just find it annoying that people ask for advice but are then unwilling to change their life. It is like people want results WITHOUT effort and change. It doesn't work this way.

Daisy's right. Just take a step back and really try and absorb the advice already given. Unfortunately there's no real quick way to get results. (DAMN)

Besides, I'm the one with the bad attitude.
Darn, tootin!

 

[The Shadow]

^^NO SHIT....shes called the Terminator around here.

btw =- Pimkie - I was REALLY in a good mood today...otherwise I would have called your shitty attitude.

Daisy is about as easy going as a cool breeze

 

[velvett]

^^NO SHIT....shes called the Terminator around here.

Don't make me smother you in my moist attitude.

 

[The Shadow]

Don't make me smother you in my moist attitude.

Bring it Lucy