The exam period has finally taken its toll on my body and im looking in pretty bad shape. I'm not overweight (I think I may actually be slightly under for my height) but desperately need to tone up. I was planning on spending my time at the gym throughout the summer (like going for a few hours every day) as i desperately want the slim stomach I used to have. But my friend said something about haveing to rest as my muscles will 'rip' or something. Can someone explain this to me please. Also is it possuble to tone up in a few months if you're dedicated and dont have much weight to lose (i have a teeny layer of fat round my tummy which is all i wanna lose really). I need to tone my arms, stomach, thighs and bum - So pretty much everywhere!! Thanks for any help!!
You are supposed to rest you muscles so you don't get injured. So maybe working out every other day would be better, especially at first since you haven't been exercising for a while.
If youre just doing cardiovascular exercise, rest days arent necessary, and if youre just doing light weights, rest days probably arent necessary either. You need a break if youre lifting heavyweights or doing proper weight training. The way muscle growth works is, when you lift heavy weights, youre actually destroying your muscle - this is why you gradually find it harder and harder to lift the weight through your set - until eventually you cant lift it anymore. Your body is so traumatised from the whole experience it thinks 'bloody hell, I better put on abit more muscle so that that doesnt happen again!' and so, when the muscle regrows its a tiny bit bigger. Repeat the above process with a heavier weight next time(as youve got that little bit more muscle) and gradually you build up the amount of muscle you have. Now, as youre destroying muscle, it needs time to repair and grow, so this is when you need to be taking breaks. Youll also be needing to eat alot of protein to help the muscle growth..but, this isnt the kind of training youve got in mind(I think at least) so the rest days are virtually pointless for you..
I'm getting in pretty bad shape too... you revise at home all day and you end up eating junk for no reason at all. It's not all bad though, once my exams are over I'm going into a proper training routine... protein galore.
Four words: Personal Trainer and Pilates
I have stress fractures and ripped tendons in both legs from running every other day even though I did it gradullay and did warm up exercises. Just watch what you are doing.
Since its summer you may find a gym membership isn't really need unless your doing weights. I cut done my gym time loads and just go running along the thames. However I would say you should start small and gradually progress to exercising everyday or two. Another alternative is to play some sport with friends provided the weather holds out. Anyway good luck!
what you can do is a cycle of ratation on muscles so certain groups rest on certain days yet u still excersize every day
Remember exercise has to be accompanied by a good diet- or at least it has to when you want to get toned in half the time!
Jog....i cant stress it enough
i never used to shift any weight when I went to the gym. Now I go running four times a week and the changes are great!
Yes its hard at first, but you really do get used to it! Ive noticed changes in my legs and stomach and everyones noticed how much I have lost. Its great for reducing stess, and I'm sleeping better. I also used to have quite bad skin (prone to the occasional breakout!) and for some reason (if anyone can explain why!) its suddeny improved since ive started running!
thats what Im doing too, next Friday is my last exam. Then after it, Im going start exercising everyday and doing 50 sit ups, to tone my tummy muscles more. Do you think its a stupid idea, if a slim girl goes to the gym?
20 sit ups every 2 days has effect if you do them properly with the breathing-- only do a 100 if you have a basketball coach that hates you- and just makes you tired..
20 sit ups does absolutely nothing
if you going to do it do it properly.
20, 20, 20
second tpe of crunches:
30, 30, 30
30, 40, 40
and if pos do it morning and evening 4 times a week