quote:

Originally posted by che So true The hardest part of the body to tone up are the love handles/stomach. You tone up elsewhere first and LHs/stomach last. As for ass, do a lot of lunges, they will tone up your legs and ass...

That's only true for men. For woman, the hardest to tone are the thighs and glutes.

-Your Mother

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Originally posted by Your Mother Diabolic should be able to help... he's a ripped ass mofo. -Your Mother

if she wanted teh wierdest looking nipples, yea Diabolic would be the perfect mentor

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Cardio for atleast a half hour followed by a good stretching session of all body parts should warm up the body nicely and make sure you stretch after each rep else you risk tearing a muscle especially with the bloody winter coming up.

Eating is as important as the excercise so try avoiding fried stuff and sweets. The best thing to eat would be white meat(grilled chicken , fish etc).

Oh and if you only planning on toning the body, do more repetitions with lighter weights instead of lifting the maximum you could.

i think i preach better than i practice

This in not a joke, Look in the phonebook under YoungChung -

If you want to be tone, start there

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quote:

Originally posted by Your Mother Diabolic should be able to help... he's a ripped ass mofo. -Your Mother

My nipple workouts are among the best!




Anyway, to answer Theresa's questions. First things first: you need to realize a couple of things. The results you'll get are directly proportionate to the amount of suffering you're willing to endure. If you're gonna do something that's "easy," expect little to nothing in return. That's common sense, but somehow almost everyone seems to completely miss this point. A workout or two a week isn't gonna do anything. Nor is eating a little less here and there. If you want results, real results, you have to put in real, consistent effort.

This means some form of exercise 4-5 days a week and a real diet, one with daily caloric maximums and set percentages of macronutrients (i.e. 30% carb, 50% protein, 20% fat). With that said, if you're looking to get rid of your lovehandles, "love handle exercises" aren't gonna do a damn thing. You can't localize. If you want to lose fat around the love handles, you have to lose fat everywhere else too. Your body always balances itself out. So what this means is that you're gonna have to work out all your muscle groups, and not just your ass, legs and stomach.

So you're probably looking at a 3-day split of weightlifting (different muslce groups on each day) and about as many cardio sessions on different days, or on the same days separated by 8 hours of rest (*VERY IMPORTANT*). That and you gotta get your diet right. If it isn't, you can lift and do cardio for the next decade and see little to no results. Literally, it's been done. First you have to figure out how many pounds of fat you wanna lose, and then with that info, calculate the total amount of calories you should be eating daily. I can't help you there as the calculations are different for women than for men.

I realize that you don't need a lot of muscle, but here's the thing: muscle burns fat. If you gain a little more muscle, you'll literally be burning fat while sitting on your ass and watching TV. This means less cardio in the long run, and you'll also look a lot better. Muscle on a woman is very sexy in moderated amounts. You could look into hiring a trainer, but most are downright horrible. You could waste entire years of your life just following bad advice. Do a LOT, and i mean a **LOT** of homework before choosing one. Some gyms will certify people as trainers after one simple test. Don't trust these. Look for one with an actual degree in physiology and many years of experience.

No offense... but screw dieting. I don't know about you, but I love food too much. Just don't eat too much junk food, and don't eat at night.

But if you really want to diet, I found this to be the best diet advice ever:

*Click here for diet advice*

quote:

Originally posted by DC- ...eat 3-4 times a day ... ...You can work out for 5 hours...

Eat 5 times a day, 6 if you can. Your metabolism will thank you for it. Professionals eat 8 times a day: every 3 hours, and once in the middle of the night.

True, form is important. As if keeping your workouts under an hour each. If you're lifting for 50 minutes and then wanna run for 30, you're out of luck. Wait 8 hours or run another day. Ignore this simple principle and the running will destroy all the muscle you would have gained from the lifting and then some.

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Originally posted by BigTongue 2) don't eat 3 hours before bed

You should eat every 3 hours. Your body needs food, always. Even at night. Have a light protein meal 30 minutes before bed. Think protein shake or garden salad with chicken breast.

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Originally posted by Your Mother 4pm. Your body has already gone into overnight storage mode by 6pm. -Your Mother

Where are you guys getting this? How do you know what her schedule is like? She could be going to sleep at 10PM or 2AM for all we know! The key to carb management: stay the hell away from them at all times EXCEPT:

1) first thing in the morning
2) immediately before working out (shake)
3) immediately after working out (shake)
4) within 3 hours (ideally 1 hour) after working out (your only allowable starchy carb meal of the day, i.e. pasta or rice goes here)

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Originally posted by Your Mother Too much cardio cna be anti-productive because it starts to burn muscle instead of fat, and muscle is most important for a toned body. Better is to do 40 minutes about 4-5 times a week of high intensity interval training. -Your Mother

Very true. However, 40 minutes isn't "high intensity." The rule of thumb is: if you can do it for longer than 15 minutes without feeling like you're about to DIE if you take another step, it's NOT high intensity. With that said: i prefer short, intense sessions. Known as HIIT, or High Intensity Interval Cardio. This is the only form of cardio that any bodybuilder i know will do. The reson is that it's been scientifically proven to be 9 times as effective PER MINUTE than other forms of cardio. So i'll burn as many calories in 15 minutes of 30s/30s sprint/walk intervals than someone else would in 135 minutes of light jogging. This cardio HURTS, but you come out feeling like superman because you made it out alive This feeling alone is worth it, the results are more like a side benefit.

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Originally posted by Your Mother 1) 5-6 meals is even better as long as they have an equal balance of protein, fat, and clean burning carbs. Just make sure your total daily calorie intake is about 12 * weight in pounds (your body uses 15 for maintenance, so use 12 to lose weight) 2) I would suggest you drink as much water as your body can handle. In my opinion, a minimum of 8 cups. Water is good at suppressing hunger and is very good for your body. -Your Mother

1) Yea, just not equal balance. That would mean only 33% protein (need 45%+) and 33% fat (need no more than 15%). Waste of calories. My personal preference is 55% protein, 30% carbs, 15% fat.

2) Definitely. The more the better. 8 cups is enough if they're 400ml cups, which is a total of 3,200ml. Prolly a bit much for a woman though, i'd go with 6.

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Originally posted by habsfan Go to forum.bodybuilding.com and read the Women's Training section and Nutrition section. Learn as much as you can about training and nutrition. Don't worry about getting muscular from weight-training....you can't cause you're a girl You lack testosterone which is the key ingredient to getting muscular. I STRONGLY encourage you to combine weight-training with your cardio workouts. The benefits of lifting weights go beyond getting stronger. By building more muscle, your body will burn more calories during rest. That's because muscle requires fuel to sustain itself and that fuel will come from calories. One last thing.....DO SQUATS!!! The girls in my gym with the tightest, juiciest asses all do squats. It's the best ass/leg exercise. Good Luck

What he said! Mmm, the mention of tight juicy asses makes me horny!!

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Originally posted by Theresa So far so good, however I would like to explain that I am in no need of any REAL weight loss.

Like i said, bodybuilding's a funny thing. If you do it PERFECTLY (or close), you'll get GREAT results. If you don't, you'll get NOTHING. Consider this: the more fat you have to lose, the EASIER it is to lose it. You're gonna have to work ten times harder to lose a pound of fat than someone who has ten times more fat to lose. Not exact science but pretty damn close. Trust me. Tested a billion times the world over. Do it RIGHT.

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Originally posted by Theresa I would like to know; is it good to drink tonnes of water before, during, and after a workout? I naturally drink a lot of water anyway, but someone once told me that drinking water afterwards is bad....

Bullshit. Drink lots, especially around those times. Your body gets dehydrated.

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Originally posted by Theresa I would like to know some specific excercises that are especially good for love handles, and ass.

Once again, you can't localize. Working your arms will help you lose fat on your ass about as much as working your ass. With that said, you still need to work out the ass (as well as the arms and everything else), so.... squats!

quote:

Originally posted by raveed make sure you stretch after each rep else you risk tearing a muscle especially with the bloody winter coming up. Oh and if you only planning on toning the body, do more repetitions with lighter weights instead of lifting the maximum you could.

You mean after each SET? Even so, i see no need. If she's doing 5 sets of squats, there is no reason to stretch after each one. Just once before is fine. Personally, i've been lifting for 2 years, never stretched and never had a problem. *shrug*

As for lighter weights, that's a myth and nothing more. You should lift the same, if not heavier while trying to lose fat as while trying to gain muscle. For a girl, i guess this would mean about 8 reps a set. Meaning if you can lift it more than 8 times, it's too light, and if you can't lift it 8 times, it's too heavy.

don't eat this, go lift that, no wonder North American life is so boring.

it's all a matter of life style. if you sit all day, and use the car for everything, of course you'll get fat. Just try to walk, play sports that you enjoy (not this boring gym stuff) and don't eat junk food and alot of sweets.

see the people in Europe, most don't go to the gym, yet the fatty % is much lower than here.

btw, imo a woman with a defined body is not that appealing (I mean muscles)

read this:

http://www.lwcoaching.com/library/r...graceweight.htm

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Calories In / Calories Out A common problem with Americas approach to bodyfat reduction is reliance on the Calories In / Calories Out paradigm. Our country has a ten-billion dollar industry based on this paradigm whose net result is the opposite of what the client pays for. The average weight regain one year after leaving a commercial weight loss center in the U.S. is 120% of what was lost. Strategies derived from the Calories In / Calories Out paradigm fail to account for changes in resting metabolic rate and fail to differentiate between different reactions in the body to different types of calories that may be consumed. A more accurate paradigm compares fat stored and fat removed from storage.

It really depends what you want to do. Since you say that you are interested in 'body building' then that is what you should do. It is most likely to give you the body that you want. Cardio workouts are great for reducing body weight.

Yes, a 9 minute super-high intensity session will certainly burn a lot of calories and help people doing maximum effort workouts, but the injury probability is very high too.

General tip for a beginner: Consistency matters. It does not matter that you spend 4+ hours in the gym on one day of the week, rather that you spend 30 minutes in the gym on six days of the week.

Taking it easy in the beginning is hard - I speak from experience - but necessary. Also, while consistency is good, overtraining is bad, so take a day/ week off.

Rotate your schedule, i.e. never do the same workout two days in a row.

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Originally posted by d!abolic You mean after each SET? Even so, i see no need. If she's doing 5 sets of squats, there is no reason to stretch after each one. Just once before is fine. Personally, i've been lifting for 2 years, never stretched and never had a problem. *shrug*

yes, he must mean after each set. I read that stretching before exercising is likely to increase the chance of injury. Joe Fiel (Tri-bible) suggests that a good weight room workout consists of as much stretching as lifting.

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Last edited by drizzt81 on Nov-30-2004 at 05:46

ECA is 2nd best to dinitrophenol for fat loss.

T3 (Cytomel) and Clenbuterol works well too - but is very hard/costly to import.

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quote:

Originally posted by bass drive don't eat this, go lift that, no wonder North American life is so boring. see the people in Europe, most don't go to the gym, yet the fatty % is much lower than here.

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Originally posted by drizzt81 Yes, a 9 minute super-high intensity session will certainly burn a lot of calories and help people doing maximum effort workouts, but the injury probability is very high too. yes, he must mean after each set. I read that stretching before exercising is likely to increase the chance of injury. Joe Fiel (Tri-bible) suggests that a good weight room workout consists of as much stretching as lifting.

Injury during cardio? What the hell is she gonna do, hit the treadmill's EMERGENCY STOP button at 12mph by accident and fly into the wall?

Yea, that's the thing with stretching. I've heard too many conflicting reports. I do a very thorough warmup, so i don't think it's necessary. My warmup is MAX-OT by the book, easily the best IMO.