look at my pics/exercise suggestions for my shape

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ThinUpGirl
ThinUpGirl Posts: 397
edited December 2024 in Fitness and Exercise
Hello all,

Just starting out (one week in).

CW: 180
42-40-43

I Gained 35 lb. Since Aug. 2011 after a bad wrist injury (broke it while roller blading) and an even worse break up.

Needless to say, I abused my body by filling it with garbage and being lazy.

After finding MFP (again) I decided I had to make changes before my eatting and inactive life style got any more out of control.

Luckily I have no medical conditions that would prevent me from give it my all, so that's what I'm ready to do.

If you all could look at my current pics on my profile to suggest workouts for my body type, that wild be helpful.
(Sorry I didn't post them here I still don't know how to do that)

Replies

  • em9371
    em9371 Posts: 1,047 Member
    There arent really different workouts for different body shapes as you can't 'spot reduce' fat.

    The best exercise is something you enjoy and will keep up, try out different sports / classes see what you like to do.

    I'd start heavy weight training at least 2x a week ( 3x8 - if you can do more than 8 of an exercise you need to add more weight), so you will reduce body fat, lose inches and burn more calories. It's hard to build muscle in a caloric deficit but it will help maintain the muscle you have already.
    New rules of lifting for women is a great place to start.

    Add moderate amounts of cardio - this could be running, cycling, crosstrainer, dancing, swimming, aerobics, martial arts, whatever will motivate you to keep going :-)
  • ThinUpGirl
    ThinUpGirl Posts: 397
    How heavy is heavy?
  • em9371
    em9371 Posts: 1,047 Member
    as much as you can lift for 8 reps while still performing the exercise correctly. If you can do more than that, increase the weight.

    as a guide, these are my weights for 3x8, but I will be increasing next week after sessions with a proper PT :-)
    biceps / triceps 7kg dumbells / 15kg bar
    chest press 20kg bar
    shoulder press / raise 5kg dumbells
    leg press around 60-70kg / squats 30kg when my knee is right
    don't know my number for deadlift, its been a while since ive done those due to my knee but I think at least 20kg.
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