Out of shape to toned in 3 months

Joolie567
Joolie567 Posts: 8 Member
in Fitness and Exercise
I'd like to get into REALISTIC shape in 3 months - I don't expect a 6-pack etc., I just want to be less flabby. I weigh 140lbs, am about 5'4, and other then recently being able to jog about a mile a day, I don't do anything else. I don't care about loosing weight, I just want to tone up - like loose inches around my waist, thighs, and tone my upper arms. Are there any good workouts that gradually build you up to working out like that body rock tv chick? I'm looking for body-weight/no equipment exercises. Are those 30 day challenges any good to do? I currently can do roughly 25 sit-ups, 45 squats, and 2 "real" push-ups before I want to die. I know I just need to suck it up and stick with it (easier said then done), but I easily loose motivation when I can't do something or it's way to difficult. Any suggestions are highly appreciated. Also if you can provide a "plan" to follow, that would be awesome, because I never know how much of what to try to do when!

Replies

  • wheird
    wheird Posts: 7,963 Member
    I think this is fairly doable, surprisingly. First thing I would recommend is to ensure that you are eating at a deficit in order to continue losing weight.

    Then, look up a structured bodyweight program like You Are Your Own Gym, Convict Conditioning, Nerd Fitness, etc, and start following it. Do jogging 2-3x per week if you are so inclined.
  • firfeous
    firfeous Posts: 196 Member
    I think this is fairly doable, surprisingly. First thing I would recommend is to ensure that you are eating at a deficit in order to continue losing weight.

    Then, look up a structured bodyweight program like You Are Your Own Gym, Convict Conditioning, Nerd Fitness, etc, and start following it. Do jogging 2-3x per week if you are so inclined.

    it is doable!

    For motivation, check out what these people did in 12 weeks.... http://www.bodybuilding.com/fun/100k-challenge.html
  • caellen518
    caellen518 Posts: 14 Member
    Jillian Michaels 30 Day Shred might be a good place for you to start - if you're looking for a home program. It's short, a great addition to the cardio you're already doing, and has 3 levels that will allow you to slowly build your endurance.
  • wheird
    wheird Posts: 7,963 Member
    Jillian Michaels 30 Day Shred might be a good place for you to start - if you're looking for a home program. It's short, a great addition to the cardio you're already doing, and has 3 levels that will allow you to slowly build your endurance.

    I do not believe that doing additional cardio outside of her current jogging will help much at all. The strength training will have the biggest short and long term benefits.
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    Totally do-able.

    Start strength training 3 times a week and eat at a slight deficit (say 10-15%) keeping your protein intake around 2g per kilo body weight. I wouldn't worry too much about the jogging, just be generally active and get in 10,000 steps a day.

    if you don't go to a gym, you can do plenty of body weight training exercises in your own home. The links above are good - You are Your Own Gym - Nerd Fitness - will get you where you need to start. I personally like going to the gym do do weights but it depends how you like to schedule your routine.

    Oh, and get 8 hours sleep every night.
  • katshokola
    katshokola Posts: 8
    Totally do-able :-)

    If motivation is your problem, join a class, I am a big fan of boot camp classes, but I hear cross-fit are also very good. They rapidly improve fitness, and keep you motivated. You do see rapid results :)

    good luck!
  • Squamation
    Squamation Posts: 522 Member
    Then, look up a structured bodyweight program like You Are Your Own Gym, Convict Conditioning, Nerd Fitness, etc, and start following it. Do jogging 2-3x per week if you are so inclined.

    AShotOfAdrenaline.net is also a very good bodyweight program and has 30 day challenges of varying difficulty.

    That and some cardio a few times a week you'll be toned up in no time.
  • redpandora56
    redpandora56 Posts: 289 Member
    tagging to check out websites later
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Also checkout Fighting Fit app!!!
  • MamaFunky
    MamaFunky Posts: 735 Member
    Jillian Michaels 30 Day Shred might be a good place for you to start - if you're looking for a home program. It's short, a great addition to the cardio you're already doing, and has 3 levels that will allow you to slowly build your endurance.

    I do not believe that doing additional cardio outside of her current jogging will help much at all. The strength training will have the biggest short and long term benefits.

    I was also thinking the 30DS might be a good option for the OP. The key to anyone reaching their goal, is to make sure its something you will stick with. If the 30 Day Shred is a type of exercise you would enjoy, then go for it. It is a great workout and will help you gain strength and endurance. You can also use heavier weights which will help with building muscle, while losing inches. I have had great success logging calories and doing a variety of Jillian's DVDs.

    Good luck! You can do it! :smile:
  • sola24
    sola24 Posts: 334 Member
    bump
  • bchthrpy
    bchthrpy Posts: 76 Member
    I work out at home using The Bar Method Advanced Sculpting/toning by Burr Leonard. To me it is an awesome workout. The website has several DVD's to choose from. Good Luck.
  • emily1370
    emily1370 Posts: 15 Member
    bump :)

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