im a guy, almost 23, 5′ 7″, and just recently found that im 148lbs when i wake up in the morning. i want to gain a little more weight without losing my abs ( want to weight around 155 ). im already pretty ripped, i just want to gain a few. i drink alot of water and eat right ( on weekdays ) this is my routine:

high intensity interval training on treadmill every other day:
5 min. warm up at 3.0 mph
30 sec. at around 10.0 mph ( the fastest my treadmill goes ) i do this 8 more times
1 min. at 3.0 after each 30 sec. interval except the last.
end with a 5 min. cool down at 3.0
i do a little over half of the treadmill’s total incline.
total workout time is 21:00.

on weekends i run outside at around 5mph – 6mph for about 20min – 25min. this a 5 min. walk and cool down.

—Weight training—
on none running days.
full body, since i only have dumbbells, ill use two 50lb dumbbells to do:
lower body:
3x 10 reps romanian dead lifts
3x 16 reps bulgarian split squat ( 8 each leg )
3x 16 reps lunges ( 8 each leg )
3x standing calf raise or walking around on tip toes ( as many as i can )
upper body:
one day ill do a variety of workouts with bumbbells and bands for upper body after i finish lower body ( usually 3x 10 – 15 reps, depending on what im doing. i switch the exercise up ). then on my next weight day ill do this routine:

ill started doing 30mins. of P90X chest, shoulders, and triceps workout dvd then follow that up with 30mins of P90X back and biceps

i do abs every other day:
either P90X ab ripper x
or a variety of different ab moves

what do u think?

also how many calories do u think i should be eating.

in the morning i run 1 mile on the treadmill (which will increase as the days go by) in the afternoon i do abdominal exercises in the evening i do strength exercises. so what do you think of it. please give me any suggestions,workouts,tips,or just anything you think i should add to help me increase my time,speed, and stride. Tryouts r in feb 15. Also i am 5’1 15 years and weigh 120 do i need to lose weight in order to make the team?

Hey everyone,
Here i am hoping someone will give me good tips on cycling to help me achieve my goal, which is to tone my legs a bit more.
I am going on holiday next week for 5 weeks and want to do some exercise while i’m holiday (in the mornings). When I was a teenager I really enjoyed riding my bike, however I am now 23 and haven’t ridden a bike in a very looooooooooong time so kind of have some questions as I must admit I am a little bit clueless on cycling.
So here’s where I need your advice:
1) Should i ride every single day or every other day (to give the muscles a chance to recover)?
2) How long will it roughly take to see some improvement (I know everyones metabolism is different and we all develop at different rates, but really just looking for an estimate)?

It would be great if you could answer to my queries and if you have any other useful advice/tips please feel free to share. Thank you in advance for your help.
Also will cycling make my muscles & outer thighs slightly bigger (by bigger i mean toned and kinda curvy!), as I DON’T want to lose weight and end up looking like a stick-thin celebrity :S
Thanks

I’m 16, size 18-20 and I weigh about 16 stone (224 pounds) and I really want to be a size 12/14 and weigh around 10 stone (140 pounds)
I’ve made a daily routine for myself to follow but I don’t know if it will be effective

My BRM is around 1800

Eat 1500 calories

Morning – 40 minutes of yoga
Afternoon – Strenght exercises (sit ups, lunges, press ups, hand weights)
Evening – 30 Minute cardio video + 30 minutes of walking and running on a treadmill

Is this over doing it?
I really want to lose this weight and keep it off, but I find it hard to keep motivated and I usually only last for a day. I don’t want this to be a diet, I want this to be a permanent lifestyle change

Are there any tips you could recommend or food recommendations?

Thank you! =D

Breakfast: 1x toast & Protein.

Morning tea: Fruit or yogurt

Lunch: 3x crackers w/ tuna or vegemite & cheese.
OR ham/ chicken & salad.

Afternoon tea: Fruit

Normal dinner!

Exercise
Warm up: cross trainer 5mins.. but working my way up just need to get my fitness levels up first.
Pilates DVD: 5x a week
(pilates did different everyday Monday, wednesday, friday is abs, butt & thigh. Tuesday, thursday is upperbody)

Is this good? Anymore FREE tips. I’ve noticed most websites dont give out free tips especially when i dont have a credit card!

i am right now above 138 pounds
i am 12 yrs
my height is 5 inches and a half inch..means – 5”5.5
and…this is my daily routine as to what i do to lose my weight..see if it is correct and give me tips as to how i can improve it -
1. morning i wake up and drink 2 glasses of water
2.i have my tea
3.then i drink lots of water again in between the 3 hours
4.at 1 in the afternoon i eat my lunch..little rice,and some vegetables
5.then the whole day i try to drink as much as water that i can
6.i do some dancing for half an hour and some other exercises for another half an hour.
some yoga in the morning

thats it..so plz help me !!!!!!
tell me what i can do to improve my schedule
some other weight loss tips
some exercises on some website
and some other things….your answers will be appreciated
thanks you
..wg
fire_inur_eyes
alex
andrea
sock knocker
these ppl have really helped me out!
thank you for making me realise how wrong and how right i was
thank you
but i am waiting for more better answers
ok i get all your answers but……..is it ok is i stop the diet and eat normally as i used to eat before but do exercises as well?
in that way in how many months wil i lose how much of weight?

im going on a cruise for two weeks in june
therefore i will be wearing my bathing suit ATON
over the next couple of months i need a (morn/night) fitness routine that will get my bod in really good shape

my main areas of focus are my legs, buns and my stomach

does anybody out there have any tips on how to lose fat and tone in a healthy way!

BEST ANSWER will be chosen

ps a week by week routine would be nice
pps i dont have much time in the mornings : /

thanks for all who answer

First and foremost, for the diet part, I’m hypoglycemic, so I have to keep myself fed pretty regularly. I am trying to watch the quantity of what I eat as well as the quality because I have been pigging out a lot recently on junk.

As for the exercise part, what I’m trying to do is lose weight. My ideal weight in high school was in the mid-130′s. Since then, I’ve lost and gained weight several times including gaining a good bit of muscle. A year ago I weighed about 170 and felt like my target should be about 160, but now I weigh 195. None of my friends believe that I actually weigh 195, but I see it on the scale and on my belly and generally everywhere else. I still think a healthy target would be about 160 for me. If I could drop under that I would be happy too, but definitely not under about 145 or so.

I just started running in the mornings, but I can only handle running about a half of a mile because I am so badly out of shape. I typically walk a couple of miles every day, but running is a new thing for me.

Does anyone have any tips for me to follow to help me get back into shape and lose some weight? School is out for winter break, so I want to get into a dedicated routine before we start back in mid January. Thanks

Okay, first of all…yes I want to start jogging, but I’m not sure if I should start walking first (since I haven’t had an exercise routine in a few months and have been doing absolutely nothing as far as exercise goes) or if I should just start jogging for a few minutes a day and slowly build that up and eventually jog for a lot longer?

I’m also not sure when I should go, I’d rather no one see me, especially since I’m just starting out…so I’m think early, early morning. It’s just…I’ve tried this a few different times and set my alarm for about 5:30 AM (another time at 6 AM, but I want to go when it’s a little darker out), but could not get myself to get up and actually do it. So I guess I’m lacking motivation as well.

So does anybody have any tips or suggestions? I would really like to get into jogging and exercising a lot more. I think it’ll really build up my confidence and self-esteem, plus I’ll be doing something good for my body.

About me: I’m a teenager, I live in Fl. have well water and I’m just basically trying to keep my skin young as long as possible.
I take a shower everyday which drys out my skin and hair but living in such a hot state it’s impossible not to sweat even in the winter. And I have nice hair so I try to only use conditioner on the long hair but a couple times a week I shampoo all of it.
Beauty Supplies: Pantene Shampoo, Loreal Vive Pro Conditioner, Clinique Face wash (every morning), Suave Body Wash, Cover girl Clean Makeup (I think it’s foundation I use it as cover up), Johanna eyeliner, Cover Girl Pressed Power (For under my eyes because it gets oily and my make up tends to run), Vaseline Cocoa butter lotion (which I apply to all parts of the body, except face, after shower)
I don’t use sun screen unless I go to the beach or plan on working outside in the sun because it always makes me feel sticky and greasy.

Diet: I do eat fruits and veggies and 5grain italian/wheat bread but I also tend to eat chips and snack cakes but I try to limit that to a very small amount even though I eat a little junk food everyday

Exercise: I try to do as much as possible but it’s hard to commit to a good regimen so it’s usually a 40 – 60 minute fast walk (4 or 5 miles) 3 days a week.

So what I’m looking for are some good healthy food tips and make up tips that will keep my skin as young for as long as possible and help me get that pretty glow.