Nancy asks?
Im a 19 year old female and I would like to start an exercise routine. Im in a normal weight range, my diet is quite healthy and I used to swim competitively in my younger years so Im relatively okay with tough training sessions.
Recently Ive slacked off and haven?t been doing any activity for a while and I want to make a start as soon as possible. My goals are to achieve a leaner, more athletic body and overall fitness.
I have access to a lap pool, jogging track, weights, resistance bands, and basic gym equipment.
I am hoping to vary my fitness plan as I am familiar with the plateau effect.
What do you recommend?
Thanks in advance.
Sarah.
@ ant boogie.
Thanks for your advice.
I am 5?9 and weigh 58 kg (130 lbs).
My diet is fairly balanced. I eat plenty of vegetables, red meat, and fruit. Though I am lacking in protein and iron.
Fitness Trainer answers:
I can unequivocally say that although you say your diet is ?quite healthy? I bet there is much improvement that can be made so it?s more in line with an athletic diet. I.e. MORE protein MORE healthy fats MORE calories. If you?re interested in that just post your current body weight and I?ll help you out.
Number 2: Start lifting weights! 3x per week. Mon/Wed/Fri
1. Squats 2 x 10
2. Bench Presses 2 x 10
3. Bent-Over Rows 2 x 10
4. Overhead Barbell Presses 2 x 10
5. Stiff-Legged Deadlifts or leg curls 2 x 10
6. Barbell Curls 2 x 10
7. Donkey Calf Raises or standing calf raises 2 x 10
8. Reverse Crunches 2 x 10
Start light and add volume and weight gradually over the first 6-8 weeks. So after 2 weeks, change the 2 set to 4 sets. After 4 weeks, change the scheme to 4?8.
Cardio can be done 3x per week. Pick your poison. For you, since you?re not far from your goal, this will be more for a healthy heart than fat loss.
Edit: Sorry so long in responding.
At 130 lbs you should be eating 1300 calories. 550 from protein the remaining 750 from both carbs and fats split up how YOU want it. Just make sure you get the entire 750 calories.
You can also do a low carb diet too, like this:
Still eat 1300 calories.
Still eat 550 calories from protein
Eat 550 calories from fat.
Eat 200 calories from carbs.
For the low carb method, you should design your meal plan around these food sources:
Protein: eggs, chicken, tuna, salmon, white fish, turkey, whey protein powder
Fat: almonds, cashews, all natural peanut butter, avacado, extra virgin olive oil, fish oil capsules, evening primrose capsules
Carbs: only GREEN veggies.
For the first diet method, you can use the same protein & fat sources but also choose from these carb sources:
oatmeal, fruit, veggies, potatoes, rice, pasta
And there ya go!
Source: http://healthfitness.rapidmakemoney.com/uncategorized/what-do-you-think-about-health-and-fitness-490/
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