Exercise - Is this too much and can you help me??

I think that looks great, but I would have 3 weights sessions a week, full body lifts like bench press, weighted pullups, deadlifts, squats, rows, shoulder press and dips.

Any rep range you like from about 4-10 is probably optimal for your desires. You don't have enough testosterone to get muscular anyway, very, very few women do.

Always have a couple of rest days in a week.

Reply 2

'Invictus'

Yes it's way too much seeing as your exercising purely for aesthetic gain; thus leading me to believe that your not happy with yourself. In which case you'd be much better spending your time socialising which would eventually lead to the extra confidence you seem to be wanting.

Reply 3

Laaibah

OP

Hi, thank you for your replies.

E 'O' S, thanx for the info on the weightlifting. I will take your advice and do weights 3 times a week. I will have to learn what each one is tho, lol.

Invictus, i am training hard because i have put on weight with my meds which i really want to lose. I have lost some by diet but i want to step it up with my exercise. I also used to exercise alot beofre, to help with my depression and just for my fitness really. I agree i am not happpy with myself, but who wouldnt be after gaining weight they dont want in such little time.

But thanx again for the tips. Keep 'em coming!! xx

Reply 4

boeder89

That seems a lot to do with little rest periods. How much weight do you plan to lose? Do you have a target weight you want to attain? Depending on how much you want to lose 10 months may be a long time. Based on losing 1.5lbs per week thats 5 and a bit stone

Reply 5

Laaibah

OP

hi, i am thinking of fitting in few more rest days. Things r ok for now tho. I want to take my time lose weight so it stays off. I know i wont lose weight every week and some times i will have bad weeks were i might gain. I have set a limit of 10 months. I will train very hard in these months, after that, if i have reached myi deal weight, i will reduce the exercise and also i will be concentrating on uni, which will involve alot of commuting, so i will be trying my best to fit in exercise.

I'm not sure how much i want to lose yet. I defo want to lose about 2 stones, after that i will c how it goes.

xx

Reply 6

saturn

Laaibah

hi, i am thinking of fitting in few more rest days. Things r ok for now tho. I want to take my time lose weight so it stays off. I know i wont lose weight every week and some times i will have bad weeks were i might gain. I have set a limit of 10 months. I will train very hard in these months, after that, if i have reached myi deal weight, i will reduce the exercise and also i will be concentrating on uni, which will involve alot of commuting, so i will be trying my best to fit in exercise.

I'm not sure how much i want to lose yet. I defo want to lose about 2 stones, after that i will c how it goes.

xx

I think what you originally was doing was far too much, don't forget your body gets the benefits from exersise during rest not while exersising.

Reply 7

Freezer

Not being rude but this isnt the place to ask unless anyone here is a proffesional bodybuilder/trainer.

[Search for a forum called MuscleChat

Best forum to ask, sign up is free and easy and everyone there is very helpful. Cant stress that knowledge is key for this type.

For example looking at it now you need to include alot more information such as what you do at the gym.
For example monday maybe chest and tricep, tuesday bicep and back, wednesday stomach etc etc.

I dont think that ive met anyone who does 4 days straight you need rest every 2/3 days...
ANd please DONT DO 4-10 reps, thats more for muscle growth as it breaks more fibres. But Im not an expert on weight/lost definition but I do 6 reps to build bigger muscules.

Ummmm like I said go on the site, they will recommend a dieting diet for you, which will start with say 2000 calories and slowly work down, also you will need to have ample protein to stop it being taken from unused muscles.

So please do read and research and learn from experts before doing such an intense cycle, you can damage your body easily and Ive seen kids my age work out to the extreme and nothing because they arent including the right diet

Getting the figure you want whatever is 50% training 50% diet,

Bit of a long winded one but ye good luck

Reply 8

complex-simplicity

Don't worry, im a bodybuilder (not serious just leisure but i love doing it).
your plan seems a bit scattered t say the least. when u train for mass you focus more on quality and less on quantity, when u wanna slim down u put more of an essence on quantity! and by that i dont mean workout days only intensity.
first of all you need to fully commit yourself and stick to schedule or ur weight will fluctuate over time and with cause an imbalance to your bodys internal environment. when you want to lose weight and tone you have to have a perfect combination on workout plan, eating menu/timetable, and constant routine.

You can take this schedule if you like or you can ask me to tailor one for you especially.

first of all i u need to work out early in the mornings and NEVER late at night but if your going that extra mile you can work out in the afternoon to burn what u put on in earlier meals.

in terms of workout plan:

Monday -
*6am -
1)skipping (with skipping rope) - 4 sets of 200 repetitions/skips and increase by 50 reps every week.
2)Pressups - 5 sets of 20 reps (do quick explosive! if u slow down it lowers intensity).
3)Abdominal crunches - 6 sets of 20 reps (do explosive and they will hurt which is good and after about month/2 u will be a pro in this and u can slow down)

*5pm - normally after school/work
1)running (on threadmill, outside is better bt down to choice!) - do 2 sets of 30 mins - with 1 min rest between. (every week increase by 1 set)
2)Pressups - same as above.

workout days should vary as follows - if ur body is prepared for this intensity i wud advise monday-fri! weekends to rest and in 2 months u will look great. but if u need getting used to then 3 days a week such as mon,wed,fri.
workout times should stay moderate in the morning like wake up at 5.30 and have fruit+drink and workout from 6-7.30 max! and after have nice energetic breakfast like oatmeal+orange juice+ yoghurt + multivitamin to have a healthy start to day.

afternoon take ur time do like 1.30-2.00 hours max, and eat well after! high carb low fat such as chicken, fish, veggies, potatoes, pasta.
try and eat hme food not takeaways or restaurants.

in terms of food split up your day into a 6-small meal frenzy! eat every 3 hours from breakfast till dinner, eg.

5.30am - (pre workout meal) fruit+water/fruit juice (dont count as meal)
7/7.30am - oatmeal/cereal/tuna+toast/juice/yoghurt/water/multivitamin
10/10.30 - nutri grain bar, glass of low fat milk.
12/1230 - lunch - low fat high carb - chicken/fis/veg/pasta.
3/3.30 - fruit/yoghurt
5/5.30 - (pre worout meal) peanut butter toast/peanuts/fruit juice/water/yoghurt.
8/8.30 - dinner - low fat high carb as above.
10.30/11 - late night sleep (were students lol) - have a snack/glass of milk/ etc.

always keep energy drink with u during workouts. sleep at least 8 hrs. stick to this schedule. dont push yourself. change ur diet draastically dont cut corners. have one day of the week like sunday were u can spoil urself with like 1 chocolate lol. if u wanna lose max amount of calories work out fulyl wrapped with clothing - t-shirt, jumper, jacket, tights, jogging bottoms, 2 socks, hoodie on ur head. and trust me u will be all wet by the end with sweat, thats jackie chans technique.

hope this helped if u need help advice im here or email me at [email protected] :wink:

Reply 9

complex-simplicity

Don't worry, im a bodybuilder (not serious just leisure but i love doing it).
your plan seems a bit scattered t say the least. when u train for mass you focus more on quality and less on quantity, when u wanna slim down u put more of an essence on quantity! and by that i dont mean workout days only intensity.
first of all you need to fully commit yourself and stick to schedule or ur weight will fluctuate over time and with cause an imbalance to your bodys internal environment. when you want to lose weight and tone you have to have a perfect combination on workout plan, eating menu/timetable, and constant routine.

If you're into bodybuilding, I suggest learning the meaning of the word "tone".

complex-simplicity

high carb low fat such as chicken, fish, veggies, potatoes, pasta.
try and eat hme food not takeaways or restaurants.

Ummmm.... what? Since when have chicken and fish had ANY carbs in them?

Reply 10

complex-simplicity

look you imbecil a wide range of foods do have carbs in them genius - seeing as chicken is a mammal and it needs energy to move around. but anyways i dont speak to idiots that are inferior to me, i didnt post this to aid you - it was for someone else so go **** or do something more meaningful in your life like shooting yourself.
i know what tone is you moron, i wrote up a quick guide i dnt have time to include everything. why dont you WRITE up a better guide huh :smile:

. now go run along little boy

Reply 11

Ha ha ha, I love it that you get stressy when somebody points out your mistakes. If you think that chicken and tuna have any carbohydrate in them then I suggest you work harder on your nutritional knowledge, otherwise you won't get very far with your bodybuilding efforts.

If you know what tone means, why did you use it in completely the incorrect context? It seems to me that it wouldn't take much more time to use the correct word for "tone" instead of using the wrong one.

It seems amusing to me that you're calling me inferior when it seems that you're the one who can barely string a sentence together, and claim to be a bodybuilder despite lacking a working knowledge of nutrition or fitness vocabulary. Considering I am an "imbecil" and you apparently are not, it seems unusual that I can spell imbecile and you cannot.

Reply 12

complex-simplicity

Considering I am an "imbecil" and you apparently are not, it serems unusual that I can spell imbecile and you cannot.

or so it 'serems'.....

Reply 13