[ordinarydaysx]

edited
20 characters =)

[untungl]

I'm 5'9 and 145lbs. i used to be really cut in middle school cuz i used to do a lot of sports (softball, basketball etc) and i used to have a faster metabolism. ever since high school though, ive been busy as heck and i procrastinate on hw a lot (hence the reason im on soompi), so i think my metabolism slowed down a lot and now i got fat where my muscle used to be. what are the most time saving exercises to do? i really wanna get back in shape but i never had enough motivation till now cuz prom's coming up. i really need to lose fat haha.

Your metabolism didn't slow, you just got lazy.

As far as time saving exercises go, I don't see how you can be too busy to set aside an hour 3 of 7 days. That's really a bare minimum, but you can get by.
Go to the gym, do a couple deadlifts, cleans, squats, benches, military presses, pullups and rows.. and you're done! Time to go home.
Sorry to say this, but chances are you won't lose as much fat as you want before prom. It's already almost May... :/

[XxSwt Lilo LuverxX]

Nojeel thanks anyway =] great that your doing this thread too .

[Nojeel]

Hey-- thanks for starting this thread.

I was wondering if I could get a 'personal workout program and diet plan'

I'm 5'2 and approx. 120-122 lbs.
About 3 months ago, I started trying to lose weight, and I got down to 116 in 3 weeks, but then I just binged and got back to 122. I had worked out about 500+ calories a day, eliminated all junk foods, and ate a lot more vegis and some chicken, more fish, and less pork and beef.

I am on a sports team--crew (rowing), and I am a coxswain, which means I sit at the front of the boat and I yell/call out technique points/steer the boat (Note: I don't do any exercising-- nor am I allowed to when I am with my rowers). I need to be approx. 115 by May 19th. I was wondering if 1) this is a healthy/realistic goal. 2) if you could help taylor a plan for me.

After May 19th, I want to not only weigh less, but also look healthy and be fit. I want to look toned (Like Jessica Alba!)-- and weigh approx. 105-110-- for that goal, I'm giving myself all summer (although the sooner would be better). Unfortunately, the next 3 weeks are very busy for me-- so is it possible to get a good workout in 45 min or less?
This is a sample of what I eat daily:
Breakfast:
- Activa Yogurt
- 1/4 cup honey nut cherrios
- 3 strawberries
- 1/2 banana

Snacks:
- Clif Z-Bar
- 1 cup sugar snap peas
- 1/2 cup cherry tomatos
- 1/2 banana

Lunch:
- 1/4 cup brown rice
- 1/4 cup mushrooms
- 1/4 cup brocolli
- 1/4 cup some chinese melon vegi
- 2 small pieces of chocolate (40 cal together-- help stop my sugar cravings).

Dinner:
- Same as Lunch.

What do you think about that? Healthy? or no?

Also-- I haven't been sleeping much lately. Would that contribute to weight gain?

You need to eat more frequently then that, add about 2-3 more meals; and your meals need little more fat and alot more protein. Your eating absolutely no fish or lean meat and that's hurting you. Are you taking multivitamins? I hope you are currently with the diet you are on cause you are definately malnutritioned.

Not getting adequate enough sleep won't make you fat, it can however become a very unhealthy habit, leads to stress, less energy throughout the day, and severe fatique.

Your weight is basically fluctuating consistently because of your diet and exercise program. You need to eat consistently and weight train consistently. From your schedule it seems to me your off and on program thus making you have difficulty maintaining your weight that you reached a few weeks ago as you said.

Hope this helped you a bit, if you have any more questions, feel free to pm me

Nojeel thanks anyway =] great that your doing this thread too .

Your very welcome

what can i do to make my thighs smaller? it seems that my thighs are a mix of fat and muscles. (im an athlete)

Your thighs can't be mixed with both fat and muscles, cause they are two completely different things. One can't 'turn' into the other

[foowdx3]

You can't save time for exercising...you have to make time for them.

If you just flat out don't have time to work out, then the only thing I can recommend you to do is at home workouts if your not avaliable to go to the gym. You can jump rope at home, dance cardio training, 'natural' lifting (i.e push ups, crunches, etc.) If you want to lose weight and get fit, you must reduce the time you spend on your other activities and give some time to fitness.

ahahaha ok thanks a lot! i like the dance cardio training and jump roping idea!

[Nojeel]

ahahaha ok thanks a lot! i like the dance cardio training and jump roping idea!

No problem, if you have any more questions, feel free to pm me.

[Millie]

Hi! About jumproping: what's the proper way to do it? It's summer here in the Philippines and I tend to pig out even more than usual and just lie around since it's just too hot... I plan to jumprope early in the morning to avoid the heat. I really want to exercise since I'm feeling really heavy and out of energy, but I don't want to do it wrong and injure myself. Any guidelines and tips?

[hunny]

A very important qns here.
I've been doing Les mills program regularly.
Like body combat, i do it almost everyday except Thursday and Saturday (OFF DAYS!). If you don't know, it's kickboxing, but i think you knew what is it all about.
I exercise at least 2 hours 5 times a week, the maximum i went is 4 hrs a day, which happens every Wed and Sunday.
So basically.
Monday - Body Combat (1 hr) ; sometimes RPM(cycling)
Tue - Body pump (1 hr); Body combat (1 hr)
Wed - Body combat, Body step(Aerobics), Body pump, Body combat (4 hrs in total, continueous with 10 min of rest interval.)
Thur - Rest.
Fri - Body combat, Body Pump, treadmill(30 min); step master 20 min
Sat - Rest.
Sunday - Body combat, Body step, Body pump, Body combat (4 hrs, but not in a straight row.); 20 min weight training.

Ok, so now what?
I don't seem to be losing weight. By the way, I've been doing the above routine like.. 5 months already, NO EFFECT, totally NONE =( Very disappointed and doesn't motivate me at all. I can't stop body combat cause i'm on the way to become an instructor, so.. any other alternatives?
Suggestions pleaseeeee~ Should i change my routine?

[Nojeel]

Hi! About jumproping: what's the proper way to do it? It's summer here in the Philippines and I tend to pig out even more than usual and just lie around since it's just too hot... I plan to jumprope early in the morning to avoid the heat. I really want to exercise since I'm feeling really heavy and out of energy, but I don't want to do it wrong and injure myself. Any guidelines and tips?

There's actually many different ways to do it. What kind of cardio workout you get out off it depends on the intensity of the workout. The rope has to be the right length for you. Measure your jump rope by standing on the middle of the rope. Bring both ends up until the ends reach your arm pits. This is a good length for you. You can tie a knot at each end until you get it the right length for you. Wear good jumping shoes -- no sandals or slippery shoes. Do some stretching exercises first.(side bends, shoulder rolls, head/neck circles, rotating wrists, stretching up, knee pulls) Find a floor surface that is even, non abrasive and limits friction. Carpeting is not good and concrete is hard on the knees, you want the rope to slip under your feet quickly. Lift your feet off floor just high enough for this to occur, turn the rope with your wrists while keeping your shoulders relaxed.

Hope this helped.

A very important qns here.
I've been doing Les mills program regularly.
Like body combat, i do it almost everyday except Thursday and Saturday (OFF DAYS!). If you don't know, it's kickboxing, but i think you knew what is it all about.
I exercise at least 2 hours 5 times a week, the maximum i went is 4 hrs a day, which happens every Wed and Sunday.
So basically.
Monday - Body Combat (1 hr) ; sometimes RPM(cycling)
Tue - Body pump (1 hr); Body combat (1 hr)
Wed - Body combat, Body step(Aerobics), Body pump, Body combat (4 hrs in total, continueous with 10 min of rest interval.)
Thur - Rest.
Fri - Body combat, Body Pump, treadmill(30 min); step master 20 min
Sat - Rest.
Sunday - Body combat, Body step, Body pump, Body combat (4 hrs, but not in a straight row.); 20 min weight training.

Ok, so now what?
I don't seem to be losing weight. By the way, I've been doing the above routine like.. 5 months already, NO EFFECT, totally NONE =( Very disappointed and doesn't motivate me at all. I can't stop body combat cause i'm on the way to become an instructor, so.. any other alternatives?
Suggestions pleaseeeee~ Should i change my routine?

The only logical reason your doing all that cardio and not losing weight is your diet It just doesn't makes sense for somebody who's doinig that much cardio and not losing weight Also, I don't see any weight lifting in your program, you do realize that for you to burn more calories and strip fat is to build muscle correct? Does this kickboxing program includes any resistence form of exercising as well? Seems to just be a high paced cardio session.

Is the workout too 'easy' for you? As in, is the training your doing even difficult for you anymore? Normally your body will be in 'maintenence' stage when do the same workouts over and over again, thus your body getting used to. For us to actually get stronger, get more fit, get more toned is for our workout intensity to be higher then the previous workouts you did before. Hope this helped. Any more questions, feel free to pm me.

[neeshstar]

Hi, I'm just graduating College and I can admit, I live off of ramen noodles, quesadillas and anything that is super quick to eat and I am a bit of a sugar addict, all of which has helped me balloon up to 165 pounds (and growing). But I am looking to eat better and start a healthy work out regimine that will help me drop 20 pounds. I am African American So I am looking to incorporate a routine that doesn't make me loose everything ( i like having a bootay) I just want to reshape and lift not necessarilly evaraporate and disappear haha. My ideal body type is Beyonce or Jessical Biel, Strong and Curvy with a defined lower body. Any Suggestions? Thanks so much for taking the time to help all of us out it is really appreciated.~Neesh

[vany]

I have a question... what kind of exercise I should do to lose fat in the arms and legs...
I'm 5' 3, 115lbs... and 18...
I did volleyball before and running sometimes. I eat a lot of veggies and stuff like that. Will that help???

[yoochunlovesme]

Hi I dont normally do ANY excercise at all. And recently, its been killing me.

I just moved to shanghai where theres tons of food, and all i do is eat. I used to be 50Kgs for 1.64 meters, but I think Ive put on 4 kgs in just one month? O.O
I was wondering if just running/jogging on the treadmil in the gym 3-4 times a week (for 30 mins or so), and cutting down on food, esp carbs would allow me to loose some weight?
Also, I heard somewhere that the first place you gain weight, would be the first place you loose it. Is that true?
Oh yeah! another thing I heard is that running/ jogging doesnt only just tone your legs, but helps you loose weight overall. Is that just generalisation, and you really need to do other stuff in order to loose weight overall (on your body)?
Hope my questions make sense (=
Thanks!

[infinity]

I have a question too. It is normal to not feel sore the day after weight training? I just did a session of weight training to the point of muscle fatigue last night, and I just feel normal. It was my first session too. Thank you for taking the time and consideration.

[Nojeel]

Hi, I'm just graduating College and I can admit, I live off of ramen noodles, quesadillas and anything that is super quick to eat and I am a bit of a sugar addict, all of which has helped me balloon up to 165 pounds (and growing). But I am looking to eat better and start a healthy work out regimine that will help me drop 20 pounds. I am African American So I am looking to incorporate a routine that doesn't make me loose everything ( i like having a bootay) I just want to reshape and lift not necessarilly evaraporate and disappear haha. My ideal body type is Beyonce or Jessical Biel, Strong and Curvy with a defined lower body. Any Suggestions? Thanks so much for taking the time to help all of us out it is really appreciated.~Neesh

When you lose weight, you can't tell a specific body part "Hey, I want you to lose fat and tone up while you stay big and flabby" It just doesn't work out like that. When you lose weight, your burning fat from all around your body, just cause your run doesn't mean you'll lose fat in just your legs only, know what I mean?

I have a question... what kind of exercise I should do to lose fat in the arms and legs...
I'm 5' 3, 115lbs... and 18...
I did volleyball before and running sometimes. I eat a lot of veggies and stuff like that. Will that help???

Hi there, please check page 2-4 on this thread. You'll have a list of answers for this type of question.

Hi I dont normally do ANY excercise at all. And recently, its been killing me.

I just moved to shanghai where theres tons of food, and all i do is eat. I used to be 50Kgs for 1.64 meters, but I think Ive put on 4 kgs in just one month? O.O
I was wondering if just running/jogging on the treadmil in the gym 3-4 times a week (for 30 mins or so), and cutting down on food, esp carbs would allow me to loose some weight?
Also, I heard somewhere that the first place you gain weight, would be the first place you loose it. Is that true?
Oh yeah! another thing I heard is that running/ jogging doesnt only just tone your legs, but helps you loose weight overall. Is that just generalisation, and you really need to do other stuff in order to loose weight overall (on your body)?
Hope my questions make sense (=
Thanks!

Any cardiovascular activity helps you lose weight, doing jumping jacks doesn't make you lose fat in your arms only, jump roping doesn't make you lose fat in your legs, for example.

No, spot reduction is not essentially possible. You can't lose weight faster in a 'specific area' then another. However you can pack on more fat in certain areas when your gaining weight, that can be caused by your genetics. Besides doing cardio, you need to incorporate weight training as well, for maximum results.

I have a question too. It is normal to not feel sore the day after weight training? I just did a session of weight training to the point of muscle fatigue last night, and I just feel normal. It was my first session too. Thank you for taking the time and consideration.

What do you mean by muscle fatigue? For example, if during that session you did you legs intensly and you could hardly walk after it, then that's muscle fatigue. What kind of workouts did you actually do?

[infinity]

I did Turbo Sculpt from Turbo Jam. Basically, light weights and many reps from head to toe. I could barely move my arms right after, but I feel just fine now.

[&teekayy;]

Hmmm... just wondering...
what gets you motivated to work out? And what keeps you motivated to do it consistently?

[Nojeel]

Hmmm... just wondering...
what gets you motivated to work out? And what keeps you motivated to do it consistently?

That's easy, for my own well-being. I've worked so hard and busted my ass for too long. I'm never satisfied with my body, I always want to improve my knowledge in health and fitness and improve my personal goals as well. Now with the knowledge I posses, I'm now qualified to help others hopefully to achieve their fitness goals as well, and that's what strives me to do what I do.

I started off as a very unhealthy person. Before fitness training and actually getting into the lifestyle, I was a very unmotivated person. I'm a true ectomorph, weighing 110pds, I'm naturally very brail and very thin. Weak bones and very hard to gain muscle. I was also chain smoking with cigarettes and eating about once a day, I was probably literally consuming around 300 calories a day. I wasn't starving, I wasn't anorexic, I was just never hungry. I found myself very low of energy, always stressed and was sick of always having to cough and deal with mucus whenever I got cold due to smoking. Plus I worked 10-11 hours a day 7 days a week, plus school I went to school 3 times a week, so that didn't help to me either.

Alot of people recently have been sending me pms telling me they were embarrassed to go to the gym. The guys that been pming me have been intimidated by the heavy weights other gym members be lifting. The ladies who have pming me have been intimidated by the 'skinny, materialistic' girls who roam around gym litterally doing nothing but try to draw attention from other people. As I 'guy' I was probably curling 8-10pd dumbells, bench pressing 100pds, while my waist was a size 25 and my legs were skinny then most junior high school kids. But I didn't care what other people were doing, I just stucked with doing my business, doing what I needed to do, I could care less what the other guys in the gym were doing. They're them and I'm me. Alot of men who go to gym try to lift too heavy too fast and that's where they get hurt and make no gains. Alot of women can't go to gym because their self-conscious and it effects their self-esteem. They're too intimidated by the other women at the gym that's why they have trouble sticking with the routine. Most people also expect to see results too quickly, they want it so bad but what they don't realize is that they need to be patient. They don't see results in a couple weeks and they start to lose their morale and that's a mistake as well. Everything takes time and patience, if you want something bad enough you'll stick with it and believe you'll reach your goals. Nothing ever comes easy and nothing is given to you, (soooo cliche) but seriously, you want something bad enough you'll eventually get it.

I'm smoke free, a solid 135pds with 6% body fat, I can bench nearly twice my body weight and I have managed to drop my mile from from 7:15 to 5:47 within 2 1/2 years of fitness training. You too can do the same thing, anybody can achieve their goals.

I apologize for the ongoing blabbing, it's hard for me to stop talking about something I'm so passionate about

I did Turbo Sculpt from Turbo Jam. Basically, light weights and many reps from head to toe. I could barely move my arms right after, but I feel just fine now.

Either your training was harder last time then the one you currently did, or your muslces have an amazing recovery rate, it's one or the other.

[x_terr]

hey nojeel, that was a really great response that you just wrote. i'm glad everything turned out so well for you!

well i have a question, how much percent body fat is healthy in a person?
and do you think it's normal for the weight of a female high school student (heh..me.)
to fluctuate a lot? also, my mom told me that she was pretty chubby in high school,
but she lost it all in college and after that. is that pretty common? i mean, she's really skinny
now....around 105 lbs., but she's in great shape!

thanks!

-terrri

[Nojeel]

hey nojeel, that was a really great response that you just wrote. i'm glad everything turned out so well for you!

well i have a question, how much percent body fat is healthy in a person?
and do you think it's normal for the weight of a female high school student (heh..me.)
to fluctuate a lot? also, my mom told me that she was pretty chubby in high school,
but she lost it all in college and after that. is that pretty common? i mean, she's really skinny
now....around 105 lbs., but she's in great shape!

thanks!

-terrri

Body weight fluctuation varys from person to person, male & female but it is normal and it happens to everyone.

Body fat percentage is different from men and women, women generally have more body fat percentage then men because of the demands of childbearing and other hormones. A normal, healthy non-active men can have anywhere between 13%-17% while for women is around 20%-22%. Generally it's harder to measure body fat then it is with BMI (body mass index) The latter is alot more easier to calculate cause we got easier equipment avaliable for it. You can find a bmi calculator online easily compare to finding necessary equipment (such as skin calipers) for body fat.

[chineeezGRL]

Hi, I'm a 14-year-old Chinese female. I'm 5'1'' and now weigh around 105 (it fluctuates a bit, at most by 2 or 3 pounds). Over the summer I had a huge fever and lost 20 pounds in four days; I haven't done any more exercise than last year but I've kept off the weight somehow. My BMI is 19.8 according to a teenage BMI calculator online; I don't have much fat except on my inner thighs and lower abdomen. Oh, and my ginormous butt.

Right now I do 50 minutes of Tae Kwon Do five days a week, and I also spend about an hour a day walking my dog/ getting to my classes in school. Sometimes when I'm bored and can't sleep (probably around 2 or 3 times a week), I'll do sit-ups, push-ups, leg lifts, and squats for about 15 minutes. I can do roughly 250 sit-ups without stopping, about 50-70 squats, and two sets of 15 leg lifts. However, my upper arm strength sucks (I can only do 10, maybe 12, push-ups before collapsing). I'd like to better my biceps/ triceps.

As for my eating habits, I guess they're ok. I eat roughly 1700 calories a day, including a lot of snacks. My friends joke that I probably eat more than my friend + my other friend + her older brother. I hate eating fat cuz it's so gross, and I love fruit and veggies- but I also love chocolate and Poptarts. I often just eat because I'm bored or my mouth feels like it needs something to do. For example, I'm eating a bag of chocolate chips this very moment. >_<

My goal is to lose some fat (esp. on my inner thighs) and/or drop to 95-100 pounds. Losing my butt would be nice too. What should I change in my regular routine to meet my goal?