I'm nowhere near qualified to be posting a routine or diet, but so many people have asked what I do, so here it is. Experts please feel free to correct any mistakes I've made. Spellcheckers bugger off.![]()
DIET:
http://www.criticalbench.com/samplediets.htm
I LOOSELY follow the female diets on this page. (These are for serious trainers) I eat the eggs and turkey breakfast with a 1/2 grapefruit most of the time cause it really seems to kickstart my mornings, and I love fish and protein shakes. I rarely cook, and dine out a lot. I do eat every 3 hours or so, 5 meals a day.
Here's a healthy grocery shopping list:
http://www.bodybuilding.com/fun/stella9.htm
Printable:
http://www.bodybuilding.com/fun/stella9a.htm
EXERCISE:
www.bodybuilding.com has an exercise database which shows excersizes by body part and even has video tutorials.
I'll tell you what I do, but that doesn't mean it's what you should do. I'm not a personal trainer, nor do I consider myself to be qualified to design workout programs for anyone. Please read here for more information (Especially about "toning up" and diet): http://forum.bodybuilding.com/showthread.php?t=659486
AND http://forum.bodybuilding.com/forumdisplay.php?f=14
AND http://www.stumptuous.com/cms/displayarticle.php?aid=76
There is a plethora of information here and if you join the site, as long as you have read through the stickies before you post questions, the people there are very helpful.
When I first started, I went to the gym 5 days a week and just did cardio, working my way up from 10 minutes a day to 30 minutes. I had ballooned up to 155 lbs at the age of 24. I've stayed around 118 for years now (I'm 34). (It was a huge accomplishment just to get my butt to the gym in the beginning). Then I hired a personal trainer and knocked my days at the gym down to 3 sessions a week. I have been doing pretty much the same stuff, mixing up my routines for the last 10 years, without a trainer the last several years. (I think it's very important to have someone show you the proper form etc..)
Currently I'm doing a 3 day split: Chest and triceps one day, butt and legs another, and finally back and biceps.
I always warm up with a brisk 10-15 minute walk on the treadmill to get the blood circulating to my muscles. I finish with crunches on an incline bench with a medicine ball, (you can do just as much damage in the beginning with regular crunches/crossovers) 30 minutes on the treadmill at a brisk pace, then stretching. It's important to gradually slow your pace after the 30 minutes (cooldown for 5-10 min) rather than abruptly stop, to avoid lactic acid build up or something like that) I'll admit I'm not a fan of running, though I probably should be. When I do cardio, at the gym, I stick with my fat burning target heartrate on the treadmill. It works well for me, and I get plenty of stamina building cardio elsewhere. I'm just telling you what I do, other machines may benefit you more. My goals are to have a firm perky ass, a nice V, sexy legs, back and shoulders/arms, and good posture. When I first lost all the weight I looked like a stick figure with the flattest ass on the planet and square hips.
Please read up on breathing before working out. It is important to keep the blood oxygenated. I focus on breathing and form, and I move very slowly holding the last rep, releasing even more slowly to get the most out of it. I left out some exercises cause I'm just pooped right now.
Chest and Triceps Day:
10 Min Treadmill
5 or more of the following:
(I pyramid my weights to add muscle. Lowest weight I do 12 reps, higher weight 10 reps, highest wieght 8 reps)
Assisted Dips
Bench Press
Butterflies
Cable Tricep Extensions
Dumbell Pullovers
Dumbell Flies
Push-ups
Shoulder Press
Skull Crushers
Crunches
30 min Treadmill (with 5 min cooldown)
10-15 minutes of stretching
Butt and Legs Day:
15 Min Treadmill
Calf Raises
Hack Squats
Thigh/Hip Abductor
Thigh/Hip Adductor
Leg Curls
Leg Press
Leg Extensions
Squats
Stiff Legged Deadlifts
Walking Lunges
Back and Biceps Day:
10 Min Treadmill
Assisted Pullups
Back Extensions
Bicep Curls
Concentration Curls
Dumbbell Incline Shoulder Raise
Front Lat Pulldowns
Hammer Curls
One-Arm Dumbbell Row
Seated Cable Rows
Shrugs
Straight-Arm Pulldown
Underhand Cable Pulldowns
Wide-Grip Lat Pulldown



) I'll admit I'm not a fan of running, though I probably should be. When I do cardio, at the gym, I stick with my fat burning target heartrate on the treadmill. It works well for me, and I get plenty of stamina building cardio elsewhere. I'm just telling you what I do, other machines may benefit you more. My goals are to have a firm perky ass, a nice V, sexy legs, back and shoulders/arms, and good posture. When I first lost all the weight I looked like a stick figure with the flattest ass on the planet and square hips.
Reply With Quote

~*
I believe you Dottie and you have my support 
No time to spellcheck. g'night all


Bookmarks