[rachelkeira]

Hi, first time I've posted in this area of the site.
I'm looking to get my body as 'nice' as possible within the next 2 weeks. I have access to a 24 hour gym right next door and can put in as much time as is needed.
I would like to make my bum bigger, flatten my stomach a bit and tone up my arms.
I can't do too much cardio as I have a bad back which tends to seize up after so long!
Here's what I've been doing every day for the past 3 days as a start:
800m on the treadmill, try to do it within 4 mins. Usually at 11.5 or 12 km
50 reps or whatever they are on each hip abductor weight machine at 39kg
50 on the squat weight machine at 45kg
10 on the arm curl thing at 12kg
50 sit ups whilst holding a 3kg weight ball
10 passing the weight ball from side to side whilst sitting with my legs off the ground, if you understand what I mean by that?

So yeah, what am I doing wrong and what can I improve on? Help is much appreciated Also I'd rather not use free weights if possible, that area is not really girl-friendly in the gym I use!

[Scoobiedoobiedo]

(Original post by rachelkeira)
Hi, first time I've posted in this area of the site.
I'm looking to get my body as 'nice' as possible within the next 2 weeks. I have access to a 24 hour gym right next door and can put in as much time as is needed.
I would like to make my bum bigger, flatten my stomach a bit and tone up my arms.
I can't do too much cardio as I have a bad back which tends to seize up after so long!
Here's what I've been doing every day for the past 3 days as a start:
800m on the treadmill, try to do it within 4 mins. Usually at 11.5 or 12 km
50 reps or whatever they are on each hip abductor weight machine at 39kg
50 on the squat weight machine at 45kg
10 on the arm curl thing at 12kg
50 sit ups whilst holding a 3kg weight ball
10 passing the weight ball from side to side whilst sitting with my legs off the ground, if you understand what I mean by that?

So yeah, what am I doing wrong and what can I improve on? Help is much appreciated Also I'd rather not use free weights if possible, that area is not really girl-friendly in the gym I use!

Thegym by any chance?

Improving your body is mainly down to diet.
Flattening your stomach and 'toning' your arms is done by losing fat. Burn more calories than your body takes in, and you force it to make up the energy difference by using stored energy(fat)
Find your BMR
http://www.bmi-calculator.net/bmr-calculator/
X by 1.2 gives you calories burned basically being up and about, walking around the flat etc. Then add on calories burned through exercise(hard to actually know unless you have a good HRM) and you have your TDEE. Eat below that and you will lose weight. If I were you I would eat at/just below my BMR then use exercise/being really active to create the calorie deficit.

Exercise wise, try to get in more cardio if possible. If your back sizes up, try something else? Rowing/cycling? Or take it easier to begin with and stretch/warmup before picking the pace up. Also, I find a treadmill really hard on my joints, I can last like 5 minutes before I get really sore. Yet when I run outside I can run for over an hour with ease. Maybe try running outside on a softer surface? Go to Wollaton park or something? Especially as the weather is nice.

Resistance training wise, grap a few pairs of dumbbells and take them somewhere else in the gym(the situp area) then you can use freeweights without having to spend too much time in the man cave.

Read the stickies for proper nutritional advice, it's important.
And for proper resistance training as well.
http://www.thestudentroom.co.uk/showthread.php?t=887324
http://www.thestudentroom.co.uk/show....php?t=2000017

[Blackshadow]

Post pics.

[s.aley]

(Original post by rachelkeira)
Hi, first time I've posted in this area of the site.
I'm looking to get my body as 'nice' as possible within the next 2 weeks. I have access to a 24 hour gym right next door and can put in as much time as is needed.
I would like to make my bum bigger, flatten my stomach a bit and tone up my arms.
I can't do too much cardio as I have a bad back which tends to seize up after so long!
Here's what I've been doing every day for the past 3 days as a start:
800m on the treadmill, try to do it within 4 mins. Usually at 11.5 or 12 km
50 reps or whatever they are on each hip abductor weight machine at 39kg
50 on the squat weight machine at 45kg
10 on the arm curl thing at 12kg
50 sit ups whilst holding a 3kg weight ball
10 passing the weight ball from side to side whilst sitting with my legs off the ground, if you understand what I mean by that?

So yeah, what am I doing wrong and what can I improve on? Help is much appreciated Also I'd rather not use free weights if possible, that area is not really girl-friendly in the gym I use!

i know an insanely quick and fast fat burner, will bust any gut seriously in less than two weeks. but it sounds like your not really up for getting hot an sweaty ..correct me if im wrong?

[commandant]

protein and veg every meal for the next two weeks

[kersme]

(Original post by rachelkeira)
Hi, first time I've posted in this area of the site.
I'm looking to get my body as 'nice' as possible within the next 2 weeks. I have access to a 24 hour gym right next door and can put in as much time as is needed.
I would like to make my bum bigger, flatten my stomach a bit and tone up my arms.
I can't do too much cardio as I have a bad back which tends to seize up after so long!
Here's what I've been doing every day for the past 3 days as a start:
800m on the treadmill, try to do it within 4 mins. Usually at 11.5 or 12 km
50 reps or whatever they are on each hip abductor weight machine at 39kg
50 on the squat weight machine at 45kg
10 on the arm curl thing at 12kg
50 sit ups whilst holding a 3kg weight ball
10 passing the weight ball from side to side whilst sitting with my legs off the ground, if you understand what I mean by that?

So yeah, what am I doing wrong and what can I improve on? Help is much appreciated Also I'd rather not use free weights if possible, that area is not really girl-friendly in the gym I use!

Two weeks is nothing. You will make no noticeable difference. Think ahead next time

[Scoobiedoobiedo]

(Original post by kersme)
Two weeks is nothing. You will make no noticeable difference. Think ahead next time

Speak for yourself.

[twoforjoy]

(Original post by kersme)
Two weeks is nothing. You will make no noticeable difference. Think ahead next time

dude you can make looooooads of difference in two weeks! Sure it depends on what your diet/exercise routine was like before, but with a bit of effort you can look significantly better!

[rachelkeira]

(Original post by Scoobiedoobiedo)
Thegym by any chance?

Improving your body is mainly down to diet.
Flattening your stomach and 'toning' your arms is done by losing fat. Burn more calories than your body takes in, and you force it to make up the energy difference by using stored energy(fat)
Find your BMR
http://www.bmi-calculator.net/bmr-calculator/
X by 1.2 gives you calories burned basically being up and about, walking around the flat etc. Then add on calories burned through exercise(hard to actually know unless you have a good HRM) and you have your TDEE. Eat below that and you will lose weight. If I were you I would eat at/just below my BMR then use exercise/being really active to create the calorie deficit.

Exercise wise, try to get in more cardio if possible. If your back sizes up, try something else? Rowing/cycling? Or take it easier to begin with and stretch/warmup before picking the pace up. Also, I find a treadmill really hard on my joints, I can last like 5 minutes before I get really sore. Yet when I run outside I can run for over an hour with ease. Maybe try running outside on a softer surface? Go to Wollaton park or something? Especially as the weather is nice.

Resistance training wise, grap a few pairs of dumbbells and take them somewhere else in the gym(the situp area) then you can use freeweights without having to spend too much time in the man cave.

Read the stickies for proper nutritional advice, it's important.
And for proper resistance training as well.
http://www.thestudentroom.co.uk/showthread.php?t=887324
http://www.thestudentroom.co.uk/show....php?t=2000017

Thank you, that's really helpful! And yes it is thegym

[rachelkeira]

(Original post by kersme)
Two weeks is nothing. You will make no noticeable difference. Think ahead next time

It does for me usually.

And I've been going to the gym a few times a week all year, just stepping it up now for my holiday and looking to get some sort of order into my workout!

[Scoobiedoobiedo]

(Original post by rachelkeira)
Thank you, that's really helpful! And yes it is thegym

See you there

[s.aley]

(Original post by kersme)
Two weeks is nothing. You will make no noticeable difference. Think ahead next time

what, because you can't?

[EmptyBlackStare]

(Original post by s.aley)
i know an insanely quick and fast fat burner, will bust any gut seriously in less than two weeks. but it sounds like your not really up for getting hot an sweaty ..correct me if im wrong?

The ECA Stack?

[Sophie1985]

(Original post by commandant)
protein and veg every meal for the next two weeks

good advice

[Wilfred Little]

(Original post by kersme)
Two weeks is nothing. You will make no noticeable difference. Think ahead next time

Yep.

You're already too late. If you work hard you can do it for next summer.

[HFerguson]

you leave 2 weeks? sigh.



edit: wish you'd say in your OP that you actually regularly attend the gym and want to step it up the next 2 weeks, so I apologise.

As has been said, more protein, less carbs, some serious cardio and more resistance training.

Having said that, you should adapt your training and should be aiming for a better body all year, not just for your holiday. In general I'm going to guess you could probably benefit from more resistance training if you want a bigger bum and more "toned" arms.

[smallworm]

It seems like you have an idea in what you are doing. You will make it!

[Arturo Bandini]

If you have a fairly good physique then in two weeks you can cut a decent amount to show it off.

Getting your bum bigger in two weeks, not gonna happen. If you want to lose the fat though then just fix up your diet real good.

[Scoobiedoobiedo]

(Original post by Arturo Bandini)
Getting your bum bigger in two weeks, not gonna happen.

Oneal Morris

[Arturo Bandini]

(Original post by Scoobiedoobiedo)
Oneal Morris

Googled.



wish I hadn't