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lisa36 lisa36
Sun, Jul 5, 2009 23:07
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help... the gym is new to me...
I need advice on a good workout for the gym. I am really looking to tone up abs and work on my arms and legs a little. My weight isn't an issue. I would like to get advice on what is the best routines to target these areas. I have 3 days a week to workout and I want them to count. I have a teenage daughter who will be working out with me. I want to show her how much she can change her body by dedicating these hours at the gym. HELP PLEASE!!
we don't want to lose our shape/ curves so a major problem is how to do this without altering the curves we like so much.....

lelogosdemoi lelogosdemoi
Charlotte NC
Mon, Jul 6, 2009 15:07
Hey Lisa
I recommend you lift weights those three days at the gym and do cardio at home or outside another 2-3 days a week (running, walking or biking) for 30-45 minutes. Or if you only want to work out 3x/week you can double up and do weights and cardio on the same days. I have always gotten the fastest results toning by using free weights. My favorites for legs are walking lunges and squats (reverse squats are awesome too-start in a crouching squat and straighten your legs up, elbows on knees and hands pressed together). For abs my fav are reverse crunches (lifting legs up in the air) and side extensions on the hyper-extension bench--way more intense than a side crunch on the floor). For chest - push-ups (my fav for hitting the whole upper body), bench press (or dumbell press if you can't do the bar) and cable cross-overs. For arms - lift dumbells straight up in front of you (hitlers) and straight out and up to shoulder height to the side (not sure what that's called) tricep dips or one-arm kick-backs overhead press (shoulders) or lat pull-downs, bicep dumbell curls (or w/ bar--don't waste your time on a machine, they are sized for men), hammer curls (biceps), for back: mid-row machine, deadlifts (also great for hamstrings and glutes), floor back extentions (laying on your stomach, lift up arms and legs at the same time), and one-arm bent over rows w/ dumbells. Stairstepper is also great for toning your lower half and yoga and pilates are great for all over toning.

Even if ALL you do is squats, lunges, regular crunches, pushups and running 3x/week you will see results in 2-4 weeks.

I am doing the 7-day a week 4-week body tone and sculpt fitclick program for women right now - I am 2 weeks into it and have lost 6 lbs of body fat and gained 5.5 lbs of muscle. I'm doing full-body lifting 3x week (about an hour of lifting ea time) and at least 45 mins of cardio the other 4 days). I have been working out most of my life (I'm 30 this month) with varying degrees of intensity and this is about the fastest I've seen this much change...I was not overweight to begin with, like you just looking to firm up and get stronger. I'm quite curvy and although I do loose some booty (inches b/c it gets firmer, still plenty of curve left) when I'm hitting the gym hard I never lose in my chest - I'm a D, I do a lot of lifting for my chest though to keep it strong and firm and everything lifted. Most women who lose their curves at the gym were overweight w/ their's natural to lose some booty size as you firm up but if you are curvy at a healthy weight now, you'll keep your curves as you get leaner and harder

Feel free to add/watch me if you want to peek at my workout or just want a virtual gym buddy. I think it's awesome that your daughter is going to work out with you - good luck!

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