What would you do with this body?

kc285
kc285 Posts: 20 Member
in Fitness and Exercise
So nervous about doing this!!!

My aims are to get lean, lose an inch maybe of each thigh and my hips / butt and love handles. I want ab definition and a toned butt with less cellulite!!!!! I am day 5 into 30DS at the moment and wondered what exercises you would suggest to make sure these pics stay firmly in the "before" category!!

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Replies

  • james3302
    james3302 Posts: 119
    I am not sure what 30 Day Shred consists of, but if you want to tone/firm your legs you can do squats.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I'd ravish it. Wait, that's not what you meant is it?

    Ok, I'd focus on lifting heavy, eating at maintenance and not bothering with cardio.
  • jimmie65
    jimmie65 Posts: 655 Member
    If I was a little younger and still single....
  • jimmie65
    jimmie65 Posts: 655 Member
    Oh,and heavy lifting. Look up Starting Strength, StrongLifts 5x5, or New Rules of Lifting for Women .
  • vickiwo55
    vickiwo55 Posts: 35
    I did 30 Day SHred too and LOVED it!! Great workout for only 30 mins! I have similar body as you and I definately toned up doing 30DS...I saw a difference after only about 2 weeks!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Calculate TDEE.
    Lift a heavy compound routine 3x a week.
    On lift days eat 20% above TDEE.
    On rest days eat 10% below TDEE.

    Weight loss will stop.
    Fat loss will continue.
    Lean mass gains will happen slowly.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    PM me if you need help.


    EDIT: Drop cardio completely since you no longer need it.
  • patentguru
    patentguru Posts: 312 Member
    You asked the hardest to obtain. I have been after losing fat at the same time as gaining muscle my entire adult life- very difficult balance. Usually as we cut calories to lose fat, muscle goes too. I used my diet diary for feedback. I noticed when my carbs were above about 120 grams during cutting calories I was hungry and weaker. When I ate more fat in place of the carbs I was stronger and retained more muscle as I lost the fat. We are all different-keep good notes and look back at the diary to point you in the right direction. I wish I knew this years ago.

    I suggest reading up on glycemic index. In general- eat higher glycemic foods (bananna) right before and during exercise, and lower glycemic carbs (apple) throughout the rest of the day- to avoid spiking insulin. When you spike insulin the excess sugar in the blood is turned to fat. I eat more carbs on cardio days. From your pictures, you are close to having your abs showing. Good luck.

    I disagree with the drop cardio. Cardio good for many reasons- you can eat more, stamina, endorphins, sports, etc. Unless you want to just stand around and look good.
  • 000WhiteRose000
    000WhiteRose000 Posts: 266 Member
    Calculate TDEE.
    Lift a heavy compound routine 3x a week.
    On lift days eat 20% above TDEE.
    On rest days eat 10% below TDEE.

    Weight loss will stop.
    Fat loss will continue.
    Lean mass gains will happen slowly.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    PM me if you need help.


    EDIT: Drop cardio completely since you no longer need it.

    I do exactly that
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Calculate TDEE.
    Lift a heavy compound routine 3x a week.
    On lift days eat 20% above TDEE.
    On rest days eat 10% below TDEE.

    Weight loss will stop.
    Fat loss will continue.
    Lean mass gains will happen slowly.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    PM me if you need help.


    EDIT: Drop cardio completely since you no longer need it.

    I do exactly that

    this - and build a program around deadlfts, squats, over head press, pulls up/chin up, rows, etc...

    good luck
  • extraordinarygirl1
    extraordinarygirl1 Posts: 9
    I'd ravish it. Wait, that's not what you meant is it?

    Ok, I'd focus on lifting heavy, eating at maintenance and not bothering with cardio.




    this made me chuckle
  • patentguru
    patentguru Posts: 312 Member
    I am always open to new ideas. What do you guys mean by drop the cardio? Do you mean no biking, running, swimming, etc? What do you do besides lifting?
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I am always open to new ideas. What do you guys mean by drop the cardio? Do you mean no biking, running, swimming, etc? What do you do besides lifting?

    If you're pretty lean like the OPer then building muscle whilst doing cardio is possibly counter-productive. Your muscle size may be diminished by doing too much cardio. Let the muscles and diet take care of the fat.

    Of course, if you enjoy biking, running, swimming etc then it's a sacrifice you'll be willing to make. I enjoy tai chi which is definitely LISS cardio but I won't stop doing it.
  • kc285
    kc285 Posts: 20 Member
    Thanks for the replies... even the boys ;)

    I'll still be doing cardio on some days as I enjoy it and have a couple of 10k runs coming up this summer, plus a 35mile bike ride in a month.

    Will keep you all posted. Am going to try and stick to 30DS and incorporate some extra weight work a couple days a week. Jillian is b*tch for all her lunging and squats... guess its what I need though!!

    If anyone can recommend any work out videos (pref ones I can find on youtube) that would be great.

    Thank you
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Thanks for the replies... even the boys ;)

    I'll still be doing cardio on some days as I enjoy it and have a couple of 10k runs coming up this summer, plus a 35mile bike ride in a month.

    Will keep you all posted. Am going to try and stick to 30DS and incorporate some extra weight work a couple days a week. Jillian is b*tch for all her lunging and squats... guess its what I need though!!

    If anyone can recommend any work out videos (pref ones I can find on youtube) that would be great.

    Thank you

    Those big *kitten* runs/cycles are going to burn muscle like nobody's business. With that in mind, keep your protein levels up and do ****loads of weighted squats and lunges.
  • patentguru
    patentguru Posts: 312 Member
    I just do not agree with the mentality that cardio wastes your muscles. I believe it depends on diet more.

    For example, five years ago I started training for my first marathon. I was benching 275 easily at the start of training. I joined road runners and did their running program, which a lot of slow long distance runs throughout the week. I dropped weight from 190 to 165. After the marathon, I could still bench 245 easily. I believe the strength loss was more from the weight loss than the cardio. If you eat all carbs and no protein, you will look like a typical long distance runner- no upper body mass. However, I kept my protein high, 1-1.5 grams per pound of body weight.

    Thanks for the replies... even the boys ;)

    I'll still be doing cardio on some days as I enjoy it and have a couple of 10k runs coming up this summer, plus a 35mile bike ride in a month.

    Will keep you all posted. Am going to try and stick to 30DS and incorporate some extra weight work a couple days a week. Jillian is b*tch for all her lunging and squats... guess its what I need though!!

    If anyone can recommend any work out videos (pref ones I can find on youtube) that would be great.

    Thank you

    Those big *kitten* runs/cycles are going to burn muscle like nobody's business. With that in mind, keep your protein levels up and do ****loads of weighted squats and lunges.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I just do not agree with the mentality that cardio wastes your muscles. I believe it depends on diet more.

    For example, five years ago I started training for my first marathon. I was benching 275 easily at the start of training. I joined road runners and did their running program, which a lot of slow long distance runs throughout the week. I dropped weight from 190 to 165. After the marathon, I could still bench 245 easily. I believe the strength loss was more from the weight loss than the cardio. If you eat all carbs and no protein, you will look like a typical long distance runner- no upper body mass. However, I kept my protein high, 1-1.5 grams per pound of body weight.


    You're right - but it's tricky to get the balance right which is why it's easier to avoid cardio unless you enjoy it.
  • Brobious
    Brobious Posts: 5
    Bang
  • kc285
    kc285 Posts: 20 Member
    Thanks all, its so damn confusing!!! I cant imagine eating 20% more than what my apparent TDEE is, that puts me at 700 - 1000 cal more than I would chose to eat in a day!!! I know I need to up my protein though if I want to see results.

    I know its asking a lot but I am more after Victoria's secret body (we can dream right?) than that of muscle bulk.

    On the days I am lifting should I be doing full body or target specific areas? I am so weak the idea of lifting something heavy fills me with dread.
  • patentguru
    patentguru Posts: 312 Member
    Whatever you like. I do a three day split. Monday is chest, back and shoulders, Wed. legs, and Thursday biceps, triceps and heavy abs. Cardio and abs throughout the week. My favorite cardio is running.

    Once you do the lifting right (form and nutrition) you will become addicted because the feedback is quick in strength gains and the mirror. For me, I found lifting in the morning is best- I get up drink coffee, head to the gym and on the way in door I stuff a banana in a my mouth. I do not eat carbs more than a few minutes before lifting to avoid spiking insulin. I drink my minimum 8 glasses of water between lifts. Once you get into a routine you won't want to miss it. The more you learn about form, nutrition, etc. the better and faster the results. Good luck.
    Thanks all, its so damn confusing!!! I cant imagine eating 20% more than what my apparent TDEE is, that puts me at 700 - 1000 cal more than I would chose to eat in a day!!! I know I need to up my protein though if I want to see results.

    I know its asking a lot but I am more after Victoria's secret body (we can dream right?) than that of muscle bulk.

    On the days I am lifting should I be doing full body or target specific areas? I am so weak the idea of lifting something heavy fills me with dread.
  • HLeAnn
    HLeAnn Posts: 261 Member
    Good luck, OP! Your body is rockin!! I have no doubt you'll be able to reach your goal of a VS model body. When I get to where you are , I will be looking back to these suggestions for myself !!
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    You aren't going to get a VS model body because even the VS models don't have those bodies. They are photoshopped to inhuman proportions in the pictures and they crash diet for days/weeks to get super lean for the runways. Lifting isn't going to give you big bulky muscles but it will give you firmer thighs and the abs you said you wanted. You got the body you have now I'm assuming by focusing on a ton of cardio, and you will keep it if you continue to do the same thing. The advice to eat more and lift heavy was good advice, I suggest you give it a try.
  • jimmie65
    jimmie65 Posts: 655 Member
    Thanks all, its so damn confusing!!! I cant imagine eating 20% more than what my apparent TDEE is, that puts me at 700 - 1000 cal more than I would chose to eat in a day!!! I know I need to up my protein though if I want to see results.

    I know its asking a lot but I am more after Victoria's secret body (we can dream right?) than that of muscle bulk.

    On the days I am lifting should I be doing full body or target specific areas? I am so weak the idea of lifting something heavy fills me with dread.

    Definitely do full-body. Take a look at Starting Strength, New Rules of Lifting for Women, or StrongLifts 5x5.

    As for the calorie surplus, I'mnot sure I can really advise. I'm still trying to lose weight, but you don't look like you need to lose anything. You'll be able to make a lot of newbie gains without any surplus for the first few months, so try no surplus and see how it works,
  • pollyineedtobeskinny
    pollyineedtobeskinny Posts: 362
    Stare at myself all day :sad:
  • crafty30
    crafty30 Posts: 132 Member
    I don't have anything constructive to add but just wanted to say that I think you're body is incredible!! Good luck with your goals x
  • K_Serz
    K_Serz Posts: 1,299 Member
    My aims are to get lean, lose an inch maybe of each thigh and my hips / butt and love handles. I want ab definition and a toned butt with less cellulite!!!!!

    Squats, Squats, lunges, and then more squats. To get lean 50% protein, 30% carbs, 20% fat

    Dont be one of those women that think if they lift weights they will look like Arnold Schwarzaneggar.....its just not gonna happen.
  • staplebug
    staplebug Posts: 189
    Doesn't Jillian also have a buns and thighs video? That might help as far as videos go.
  • sannsk
    sannsk Posts: 203 Member
    Stare at myself all day :sad:

    Just what I was thinking :laugh: OP, your body is gorgeous! Awesome that you still want to work on it though! If I had a body like that, I would consider it a done job :wink:
  • DostThouEven
    DostThouEven Posts: 148
    Bang
  • kc285
    kc285 Posts: 20 Member
    Thank you for all the lovely posts. For those of you with tips you'll be pleased to hear thanks to a challenge set to me by darrensurrey I did a hell of a lot of squatting today with weights! Will def check out the dvds / routines people have suggested. I've upped my protein a lot in the past few days and cut back on the carbs that I generally live off so fingers crossed I'll be able to keep you all updated with results.
    xx
  • SamanthaClarexo
    SamanthaClarexo Posts: 353 Member
    Stare at myself all day :sad:

    *cries into cake* You look incredible! If I had your body I'd be peacocking around naked!

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