| getting fit again
Posted: 6/1/2008 4:33:11 PM | hi, ive just finished my last few months in university and have realised how untoned ands unfit ive become. i havent really been the gym properly for five months and i need to get back in shape. im not overweight at all but i need to tone up. is it possile to tone up in six weeks (holiday). how often do i need to exercise for this to be possible. my stomach, bum and thighs are the problem (i suppose like most woman).
any help would be appreciated | |
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| getting fit again
Posted: 6/1/2008 5:02:02 PM | Since I am a cyclist and a hiker, I will recommend those activities.
I am not talking kiddie distances here.
I will let someone else suggest the gym exercises you can do. There are several of them. | |
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| getting fit again
Posted: 6/1/2008 5:05:32 PM |
is it possile to tone up in six weeks (holiday).
Of course...I'd say it's even easier for women (debatable).
Getting toned just requires you to loose fat, not nessecarily build muscle.
I just posted an article about the 3500 calories in a lbs of fat myth, but for the sake of this disscussion.
3500 calories = 1 lbs of fat
if you create a calorie deficit of about 300-500 calories a day you could (in theory) loose 1 Lbs of fat in only 7 days or one week.
This is what i've been doing. I cut out coke and treats from my diet but I also added 4 days of cardio a week. You can safely loose 10 lbs a month...ever watch that show "The last 10 lbs" on the woman TV network? You probably need to drop about 10-15 lbs at most to look sexy, so toning up in six weeks is very possible.
Calorie deficit + regular cardio = fast results.
My life style is crazy yo-yo. I always gain about 20 lbs by christmas and have to work like a bugger to burn it off for spring. 
I used to run, first in the park, then on a treadmill. My knees started to bother me, so I bought a bike, and just recently (6 months) I purchased a stair stepper.
The stepper in my experience has been best overall cardio workout, as you use both upper and lower body. 15-20 minutes on the stair stepper you can probably loose 200 calories so minus that in addition to eating better and the fat will disappear quickly.
I suppose someone will say it, so I might as well too. Maybe add some weight training to your routine, as muscles burns more calories, which is why some might argue men have it easier. You probably won't bulk up, so I wouldn't worry about looking built. If it were that easy, everyone would be jacked.
Cheers :) | |
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| getting fit again
Posted: 6/1/2008 6:09:32 PM | | I have to say biking is the best for the abs and butts, I have seen some "built" women on mountain bikes. I am guessing they ride for hours at a time. They really don't ride that fast but at a steady pace, I am guessing for hours on end. The longer you ride without stopping the more calories you will burn. I used to ride 3 to 4 hours nonstop. Don't ride too hard or you will want to eat a lot and drink high sugar drinks. I haven't seen a fat biker, I mean a serious biker who biked for years. Weekends are the best to ride for long duration. Don't forget to carry loads of water with you because you will need it. | |
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| getting fit again
Posted: 6/1/2008 7:21:06 PM | Go back to the gym? And it's pointless to 'tone up' for a little while if you chose to stop again once you have your results because they'll just disappear again. The good news is though, you can see results within 6 weeks, you just really need to stay focused. I'd say you need to weight train at least 4 days a week and really try to challenge yourself with the amount of weight you're pushing without hurting yourself.
Just remember, to have a trim physique, you need to keep the lifestyle going. | |
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| getting fit again
Posted: 6/1/2008 8:35:32 PM | | For Bum and thighs the best exercises are squats, hack squats, leg curls and lunges do those for six weeks you will be happy with the results... | |
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| getting fit again
Posted: 6/4/2008 4:48:18 PM | two pronged attack and you'll get that tone back in no time.
1) Reduce your calories. This may be just for the time that you are trying to get in tone or you can maintain it but try and eat no more than 1500 to 2000 calories a day. When I started a weight loss program in 2002 I kept my calories at 1500 per day, now as a Man who is 5'11" and has a good deal of muscle mass that 1500 calories will burn faster than say on a woman who is 5'4 and has much less muscle so you need to determine what is optimal for you. I first normalized my meals by ensuring a consistent eating pattern and content for the entire weight loss period. You have to be very disciplined to do it this way. I actually modified my diet to go from the varied breakfast, lunch and dinner I used to have to a fixed breakfast (a huge bowl of fruit) , and an identical lunch and dinner portion. However, the over all mantra was "first meal fruit" , even if I was having my first meal at noon it would be fruit (and thus on those days I would only have two meals instead of three) Also make sure and get to bed before you develop hunger after that last meal. Sneaking calories will only slow down the rate at which you achieve the results and may cause you frustration to give up trying. Just modifying the diet will show slow results in weight loss as you extricate the fats you normally would have ingested during breakfast for the efficiently digested protein, carbs, fiber and fructose of fruits.
2) Exercise, try to start with something you know you can do consistently...don't over do it. If you can't see yourself doing a routine every day then reduce the intensity or duration until you can and stick to it. As you build up fitness (increased aerobic respiration as your muscles grow) you will be able to add intensity and duration and burn more calories. It is recommended that no less than 15 minutes of a cardio intensive work out a day is done, any less than that and you don't get to a point where your cells are engaged in efficient respiration, I'd push that to at least 30. Coupled with the diet modification "first meal fruit" and you should see tangible results of maybe 2-3 lbs lost per week, ramp up exercise or decrease calories as needed to achieve the rate of decrease you are looking for and then wait to enjoy your new body!
The key is consistency and discipline, you won't lose the weight if you give up either on the diet change or on the exercise routine. You can greatly aid yourself in this by keeping a log book of your routines, list the duration and the milestones and goals of your routine as you go. List your weight on a weekly basis, set date targets for weight loss and modify your routine /diet to achieve them. To this day I log my runs in an online run log that I've kept since I started back in 2002, the comments keep me motivated for the next day and provide targets to achieve. You can bootstrap your success by having an eye on your past achievements so keeping a log books is essential to ensuring that you are headed consistently toward your goals!
In my example, out of the blue I started running 3.5 miles every day and changed to a "first meal fruit" diet at the same time. For lunch and dinner I had what many would consider unorthodox but weight loss is simply about burning more calories per day than you take in. I had one piece of skinless KFC chicken and a fist full of FRIED chinese rice for lunch and dinner. I did this for just over 4 months and achieved my goal of losing 52lbs by the new year of 2003. I went from 226 lbs to 174, I currently weigh 176 on a modified diet routine that no longer consistently includes fruit as a first meal (I have much better cellular fitness now than I did when I started the routine) and I have come to love running. You might find that after your loss you will stay with it as well, much success on your journey! | |
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| getting fit again
Posted: 6/5/2008 5:53:25 PM |
In my example, out of the blue I started running 3.5 miles every day and changed to a "first meal fruit" diet at the same time. For lunch and dinner I had what many would consider unorthodox but weight loss is simply about burning more calories per day than you take in. I had one piece of skinless KFC chicken and a fist full of FRIED chinese rice for lunch and dinner. I did this for just over 4 months and achieved my goal of losing 52lbs by the new year of 2003.
Great job!. Although I am sure others will argue, It is not what you eat, but how much you eat. By controling your portions, it did not matter that you were eating KFC and fried rice. | |
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| getting fit again
Posted: 6/8/2008 11:03:54 AM | OP:
Just as an FYI, spot reduction is a myth that has been debunked by every major US government institution. there's a good explanation here: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=341
As others have said, Do lots of cardio, don't skip any meals, and if you adhere to your program, you're allowed and encouraged to have 1 "cheat" meal on whatever program you're chosing. This is so you don't get cravings for items you cut back/out on and then binge on later.
I've lost over 200lbs since i started in 2005 and it's not easy, especially if you only want to lose "a little bit" . Good luck | |
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| getting fit again
Posted: 6/8/2008 11:10:50 AM | There are many things you can do to get back into shape and stay there...I mean also by slowing down the aging process..by at least ten years...there are a lot of secrets out there and I am willing to share with you the ones that have worked for me..if you are inaterested...in looking good on the outside as well as the in!...a package deal...
It is your life.... | |
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