Help! :)

markedbyawolf

first of all, here is a little bit about me:
- ectomorph (high metabolism naturally super lean)
- 22 yrs old
- dont like most fruits or veggies
- my cardi sucks, can't even run a full mile or do a pull up.
- 112 lbs
- my calorie intake is 2200 about

questions:
- how often should I work out?
- how hard should I work out?
- how much cardio vs. strength?

goals:
- I see people trying to loose weight sweating lots, seeing results and being very proud. why does do short weight training make me look lazy comparatively? I want kick *kitten* work outs.
- loose ALL stomach fat
- be able to run for miles
- seriously TONE (not bulk) up


help!!!!! :-)

AdrianBry

so you're not gaining any weight at all on 2200?

you can do cardio (i prefer intervals) but strenght or weights WHERE you are GETTING STRONGER should be the focus of your workout program.

as a matter of fact you should always begin your workouts with weights and then you can do a cardio or interval afterwards to burn more fat

let's keep it simple at first

For your chest, shoulders and tris do bench press OR dips
For back and bi's do a heavy rowing movement OR better yet... learn how to do power cleans or high pulls
For legs do squats or leg presses

Do 4-to-10 sets of 5-to-12 reps 1-to-2 times per week

THEN...

try to do more reps (no more than 12), more sets (no more than 10) or lift heavier each time you workout.

AND WHILE DOING THAT...

make 25-to-50 % of your 2200+/- diet protein

SteveHunt113

How often should you workout? When it comes to wait training, you want to give the muscles you worked a good 48 hours rest. If you work your legs on Monday, don't work them on Tuesday! For cardio, it depends on what you are doing. If you are doing steady state workouts, you can get away with everyday. If you are doing high intensity cardio (sprints), you need to give your body a chance to recover, just like with weight training. I like to workout at least 5 days a week, but that's me. Some people workout 3 days while others workout 7. It's a personal decision.

How hard should you workout? Given your goal of "kick *kitten* workouts", you should build up to that. It takes time. There are so many types of workouts you can do, you need to find something you like and won't give up on. Some people like P90X or Insanity. I found something called Max Workouts that I really enjoyed. It's not easy, but it's short (no more than 45 minute workouts).

How much cardio vs. strength? You are going to find some who will say no or little cardio, while others will say the opposite. I believe in an even mix. I do strength 5 days/week, and cardio 5 or 6 days/week. To me, part of a "kick *kitten* workout" is having the stamina to give a maximum intensity workout. You need some good cardio for that.

To your goals:
Having a kick *kitten* workout: P90X, Insanity and Max Workouts are all good options as far as "packaged" workouts go.

Loose all stomach fat: you can't control where fat comes off, but at 112 pounds, you probably don't have much stomach fat to begin with. Adding a little muscle mass (not bulking) will help burn extra calories so you can take off those few extra pounds of fat. Be patient, it will eventually come off from where you want it to come off.

Be able to run for miles: Cardio! I do interval cardio workouts to build up my endurance. I may not do it completely right, since I will follow a interval workout with a steady state workout the following day. But high intensity intervals are awesome for stamina. You may also want to consider the C25K program to get yourself into running shape.

Serious toning (not bulking): This means heavy lifting. It may not sound right, but it's the truth. Bulking up is so freaking hard to do. For men it's easier, and most of us still fail at it. Lift heavy and know that you will NOT wake up one day and discover you became bulky overnight. It just doesn't happen that way.

Good luck!