gem1987
Applying Gnome
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« on: November 03, 2009, 04:02:15 PM » |
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The exercise plans on here look really good, and i really want to find something similar but aimed more at women who want to loose weight they rather than at men who want to bulk up and gain muscle. I am a 22 year old girl, i am 5 foot 6 and i weigh just under 11 stone. I eat pretty healthily but i don't know how much exercise i need to be doing to loose weight? The ones on this website look great and i was wondering if anyone knows where i can find something similar that gives me a day to day plan of what i should be doing? Thanks so much.  |
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Uglok
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« Reply #1 on: November 03, 2009, 04:10:41 PM » |
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If need be, start with the beginner plan and take out ALL resistance training exercises. That leaves you cardio 20min on 3 days and 30min on the remaining 4 days. Still seem a bit intense? That's fine, break into it slowly by doing cardio for 30min, 3 times a week. Mon, Wed, Fri or whatever suits you. That is a great way to start, and get a little notebook or post a diary on here to record how long/far/frequently you go so you can look back in a month's time and see your improvements. As for worrying about the bodyweight exercises - a man can follow the beginning plan, then intermediate, then advanced for a year religiously and despite having more favourable hormones and growth factors in his body he STILL won't be overly bulked or particularly stacked. So don't write them off completely, they'll help give you a balanced body tone - just consider incorporating them at some point in the future. The majority of the diet and exercise stuff is common sense and Scooby's website covers it better than I can here. 2 quick little tools that you may find helpful: http://www.sheerbalance.com/nutrition-section/nutrition-tools/nutrition-calculators/ (calorie calculator for daily requirements) http://www.internetfitness.com/calculators/calburncalc.htm (calorie burn calculator) But I hesitated in even giving these into you, as they are to gain a rough estimate - nothing more. You shouldn't get overly concerned with counting calories as that can lead to disappointment and obsession! |
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Goldie
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« Reply #2 on: November 03, 2009, 06:45:09 PM » |
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Gem, it's very difficult for MEN to bulk up and gain muscle; for women, it's ten times harder. If your top goal is to lose weight, then cardio is what you need to do. Check out Scooby's videos on cardio, and browse through the Cardio and Losing Weight forum! I'd also recommend Scooby's Beginning Plan, which is all bodyweight exercises and cardio. The bodyweight exercises will make you stronger to improve your performance of whatever type of cardio exercise you like. Oh, and, welcome! |
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Wag more, bark less.
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Okeanos
Jr. Gnome
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« Reply #3 on: November 08, 2009, 12:53:08 PM » |
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The exercise plans on here look really good, and i really want to find something similar but aimed more at women who want to loose weight they rather than at men who want to bulk up and gain muscle. I am a 22 year old girl, i am 5 foot 6 and i weigh just under 11 stone. I eat pretty healthily but i don't know how much exercise i need to be doing to loose weight? The ones on this website look great and i was wondering if anyone knows where i can find something similar that gives me a day to day plan of what i should be doing? Thanks so much. Don't worry about bulking up, it won't happen. Essentially men and women, aside from a few pysiological differences, are the same and should train the same in much the same way that we all walk by putting one foot in front of the other, men and women alike  The routines are relative, in the sense that it is the weight load lifted which is the difference...the lifted weight load is also relative since a female who has been lifting for a while may lift more than a beginner male. However, females have one distinct advantage over men...and I actually like this...when we weight train, our muscles get denser, which means we look physically smaller; that's gotta be a bonus right? I got in shape, dropped inches from the waist, but put on some muscle mass (which made me look smaller) and it was done by following a 3-day a week full-body weight training routine and the other 3 days I did 45 minutes of cardio a day. After giving several split routines a go, I am going back to my 3-day full-body workout, which was great, got me exactly what I wanted. I hope that helps a bit. |
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Alex Hawkins
Regular Gnome
Reputation Power: 5
Posts: 371
Just do it
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« Reply #4 on: November 26, 2009, 06:32:47 AM » |
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Gem, it's very difficult for MEN to bulk up and gain muscle; for women, it's ten times harder. If your top goal is to lose weight, then cardio is what you need to do. Check out Scooby's videos on cardio, and browse through the Cardio and Losing Weight forum! I'd also recommend Scooby's Beginning Plan, which is all bodyweight exercises and cardio. The bodyweight exercises will make you stronger to improve your performance of whatever type of cardio exercise you like. Oh, and, welcome! Hi Goldie, I've done a fair bit of research on this some of which included having in depth discussions with one of my best friends who is a qualified GP and has studied diets from infants to old age pensioners My take on this (and its only my opinion  ) is that if you are trying to lose weight, then the obvious place to start is your diet as it is the one thing that fluctuates easily, but is usually the hardest to control. If you run 30 minutes a day then you know you are going to burn roughly x amount of calories, but it only takes one meal out of place to make your cardio redundant (I'm talking like binging on something, which I've been guilty of lots of times in the past). I believe that if you can control your diet, then this is more important to losing weight than cardio... I'm not saying don't do cardio by a LONG shot because you should do it, I'm just saying that if losing weight is your primary concern then your diet should take precedence over cardio. Please feel free to RIP me to shreds if you want to  PS I completely agree on the bodyweight exercises. They are commonly overlooked because people think you need to add iron to a barbell to gain muscle, but that is far from the truth. |
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Goal 1: Lift solidly for 1 year (1/3 of the way there)
Goal 2: Get body fat below 10% (lost 7lbs so far)
Buying supplements? Use MP149272 for a 5% discount off your first purchase at myprotein.co.uk! Just trying to help everyone save
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Goldie
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« Reply #5 on: November 26, 2009, 09:21:00 AM » |
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Alex, I certainly agree with you that nutrition is also very important. Gem was asking about exercise plans, so that's what my reply was aimed at answering. When the topic is "how can I best lose weight?", I don't know if I could say which is more important, cardio or nutrition. For losing weight, I believe that both are important, and emphasis needs to be placed on which area needs the most improvement. For someone with horrible nutrition, getting a good, balanced, sustainable nutrition plan would be the highest priority. For someone who is already following good nutrition but is a "couch potato", then working on cardio is more important. But the other area is also important! I am also a big believer in "sustainable". A good nutrition plan should be the way you eat today, tomorrow, and for the rest of your life; no fad diets or restricting certain food groups for short-term weight loss. The same goes for cardio activity. I mix up my cardio and swim, do burpees, jump rope, in addition to running, because I know that as I get older, if I only ran, it would probably take a toll on my joints. Whatever cardio activity you choose to do, it's best if it's something you enjoy (so you keep doing it), and that it's an activity you can continue to do throughout your life. No ripping to shreds! You bring up a good point. One of the "drawbacks" of cardio is that, for people who aren't aware of the principles of nutrition, they think that because they did "cardio" for 20 minutes, that gives them the license to pig out on whatever they want. Very few people realize how many calories are in foods, and how few you really burn doing activities. |
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Wag more, bark less.
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Alex Hawkins
Regular Gnome
Reputation Power: 5
Posts: 371
Just do it
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« Reply #6 on: November 27, 2009, 04:19:21 AM » |
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Alex, I certainly agree with you that nutrition is also very important. Gem was asking about exercise plans, so that's what my reply was aimed at answering. When the topic is "how can I best lose weight?", I don't know if I could say which is more important, cardio or nutrition. For losing weight, I believe that both are important, and emphasis needs to be placed on which area needs the most improvement. For someone with horrible nutrition, getting a good, balanced, sustainable nutrition plan would be the highest priority. For someone who is already following good nutrition but is a "couch potato", then working on cardio is more important. But the other area is also important! I am also a big believer in "sustainable". A good nutrition plan should be the way you eat today, tomorrow, and for the rest of your life; no fad diets or restricting certain food groups for short-term weight loss. The same goes for cardio activity. I mix up my cardio and swim, do burpees, jump rope, in addition to running, because I know that as I get older, if I only ran, it would probably take a toll on my joints. Whatever cardio activity you choose to do, it's best if it's something you enjoy (so you keep doing it), and that it's an activity you can continue to do throughout your life. No ripping to shreds! You bring up a good point. One of the "drawbacks" of cardio is that, for people who aren't aware of the principles of nutrition, they think that because they did "cardio" for 20 minutes, that gives them the license to pig out on whatever they want. Very few people realize how many calories are in foods, and how few you really burn doing activities. Great reply, and I completely agree. I take your points on board  Sustainable is certainly what people need to keep in mind. Fad diets are just that, you come off them. Learning to eat a certain way for the remainder of your life is quite a task to bend your head around and the food industry doesn't help with their shiny packaged sugar coated delights... its a business and a very lucrative one. Human nature is to be led, only a few lead. This is why a lot of people are overweight and unfit. . . . (there are medical conditions buts it is few and far between) We are evidently leading our own lives, not being led. We are doers |
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Goal 1: Lift solidly for 1 year (1/3 of the way there)
Goal 2: Get body fat below 10% (lost 7lbs so far)
Buying supplements? Use MP149272 for a 5% discount off your first purchase at myprotein.co.uk! Just trying to help everyone save
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Schweitzer
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« Reply #7 on: November 27, 2009, 02:25:01 PM » |
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I've done a fair bit of research on this some of which included having in depth discussions with one of my best friends who is a qualified GP and has studied diets from infants to old age pensioners My take on this (and its only my opinion ) is that if you are trying to lose weight, then the obvious place to start is your diet as it is the one thing that fluctuates easily, but is usually the hardest to control. If you run 30 minutes a day then you know you are going to burn roughly x amount of calories, but it only takes one meal out of place to make your cardio redundant (I'm talking like binging on something, which I've been guilty of lots of times in the past). I believe that if you can control your diet, then this is more important to losing weight than cardio... Thank you and +1 Karma Alex Hawkins! |
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