For the Girls - Toning, Diet and Excercise a very basic guide - Please read!!

Heya I want to increase my upper body strength so I can do caving a lot better without losing my curves. What exercises could I do at home?

Push ups and pull ups are ideal for caving

Thank you. How many should I do a day?

Lots and lots, you need good endurance with your bodyweight doing that stuff.

I know! Caving is hard work. Atm I get people to lift me up or act as a boost, which is getting embarrassing. I am also trying to learn to be a flyer in cheerleading too (the girl who get thrown in the air) which also requires good upper body strength.

Can you give me a rough number of chin ups and push ups I need to do so I can get started? I got no idea how many I should do. Thank you.

Right, unless you are desperate to do it sack off the legs bums and tums thing – there are far more effective ways to use your gym time.

Try this and see how you get on.

Monday – HIIT session, shin splints are common with treadmill running, if you can run outdoors.

Try 30 seconds sprinting 30 seconds rest – now sprinting should be a full out holy crap there is someone trying to kill me a defile my remains chasing me sprint, if you can maintain a minute its not sprinting.

Just do a max of 12-15 mins

Tuesday – Freeweight Session

Squats
Bench Press
Stiff Leg deadlift
Curls

Wed – Kickboxing

Thur – Rest

Fri – Zumba

Sat – Rest

Sunday – Freeweights

Front Squats
Overhead Press
Deadlifts
Close Grip Bench Press

Just to let you know this is kicking in tomorrow and going to start a blog- although i'm changing it slightly by adding a swim after my free weight sessions

You may find swimming a little tough after weights if you train properly. But as long as its after and not before then give it a try.

Silly, noobish question, but will doing press-ups make me flatchested/lose boob mass? I really can't afford to lose any!

Maybe this article could be added to the OP?

http://www.guardian.co.uk/lifeandstyle/2011/jun/13/weightlifting-could-change-your-life

Hi I'm new here I have finished my second year at uni (owing to exams still to be taken) however during the easter break I cracked a rib, this has since healed however on a recent weigh in I was told I was overweight as I am about 63kg and only about 5'2.

I dont feel healthy since my rib has healed and feel lergethic/lack of energy and I did eat rather bad foods at uni but ate healthy at home fresh fruits/plently of veg.

Exercise wise I used to go up and down stairs at uni, walk everywhere and go riding regulary. However I need to get back to been fit and tim my tum/bum/arms and generally improve myself.

I dont have access to a close gym near me and dont have the confidence either. Money is a problem no job and limited funds. Also need to be fit for when I do my work experience in cambridge for two weeks.

How can I go about this?

My current idea I have
Monday: push-ups 15 x2 sets
Tuesday: skipping an hour
Wednesday: jogging/running hald an hour
Thursday: Rest
Friday: ???
Saturday: Riding (every other week) or half an hour skipping and push ups and half hour of strecthes
Sunday: Rest

Also is it worth getting a wii fit? Asking so that both me and my mum can use it and other family members and do some other fitness areas? Asking as it will be an investment for everyone and not just myself and I can do zumba and some other dances

I have started eating healther as well
Breakfast: OJ and cereal or Boiled eggs with toast
snack: chocolate bar
Dinner: need some help in eating healthier here during the week
snack: piece of fruit
Tea: This is not set in stone as I live with my family my mum normally does something quick and simple/fast food but when I do myself tea it something pasta/chicken or sampi.

Why no love for dips and chinups man?

dips and chips

Thank you for such a valid contribution.