I used to but I don’t anymore because I got too concerned with it. However, I still subconsciously know how much I’m putting in.
combo of (trying) to eat clean and doing abs every other day. That post that talks about in-and-outs has my entire ab routine, honestly. In-and-outs are when you’re sitting on the edge of a flat bench (or on the floor) with your feet raised up sort of as if you were going to do bicycle crunches or russian twists. you lean back with your torso, extend your legs straight out (legs still raised) and then crunch your upper body back up with your abs while at the same time bringing your knees to your chest. something like a v-up only your legs are bending at the knees as to only use your lower abs rather than involving hip flexors.
I initially started out with just walking at an incline for 20 minutes after weight training about 3 times a week. I’m really not a fan of cardio. However, within the past month or so, I’ve begun to start running on the treadmill at intervals of 30-45 sec sprints followed by 60 sec walking for a total of 15-20 minutes, followed by jogging for 5 minutes and a cool down walk of 5 minutes. All to get in shape for the AF bebz.
I didn’t use a trainer, I went on Bodybuilding.com and checked out their women’s guide to training. It’s really helpful, they have videos to show you for every exercise like, ever :l and thanks!
I started out with much of the same routines I do now, I kind of just jumped in. I did bi curls, hammer curls, tri kickbacks, tri pull downs, tri extensions, lat raises, lat pull downs, assisted pull ups, and barbell bench press. I didn’t start doing squats until my (ex)boy really showed me how (I was afraid I’d have improper form.)
I actually wasn’t thin until about sophomore year of college, before then I was always around 130 lbs. I’d say once i started to work out, it took me about 2 months to start seeing good results. I started going to the gym in July 2011, and by october i had abs like dis.
clean food for the most part.
sample day :
breakfast: 1/2 C oats with almond milk & cinnamon, 1/2 banana, 3 egg whites
snack: apple with almond butter or protein shake with almond butter (depends on my workout schedule)
lunch: 3-4 oz lean protein (chicken or tilapia), 1 slice ezekiel toast or 3 oz sweet potato, 2 C broccoli/spinach/cauliflower
snack: same as before
dinner: either roughly the same as lunch or just a really large salad with edamame for protein
however, i often pick up other snacks along the way, like if i want chocolate i’ll eat a square of dark chocolate or a dark chocolate hershey kiss. moderation beb.
Running is always good if you have that sort of endurance, but for strength i would say either do body weight exercises like squats, donkey kicks, bridges (two and one legged), dips, lunges, push ups and crunches. you can always increase resistance with household items like a full water bottle or something. Or you could do exercises found on Youtube, like the POP Pilates or Bodyrock videos (I find the bodyrock videos especially fun). Or pick up a workout dvd, like 30 day shred! It only requires light weights and I got it for 10 bucks at Best Buy.
Workouts are done over a 5 day split of weight training usually followed by HIIT cardio :
- Sunday: Legs (Squats, lunges, leg curls, leg press [feet high and together] and quick abs 3 sets of 20 hanging leg raise, in and outs, and 3 sets 25 leg raise on flat bench
- Mondays: Off
- Tuesdays: Back/Bi/Tri (bent over dumbbell row, seated cable row, pull ups [assisted], dumbbell curl, hammer curl, tricep extension, tricep pull down, tricep kickback) followed by same set of abs as before and 25 minutes of HIIT cardio on the treadmill (15 minutes of 30 sec sprint, 60 sec jog; 5 minutes light jog)
- Wednesday: Just cardio (same as before but extended to 30 minutes of intervals followed by 5 minute cool down walk)
- Thursday: Abs (at home, 20 each of crunches, oblique crunches [each side], bicycle crunch, reverse crunch, leg raises) and 4 planks each 60 seconds long. Usually from different elevations (full plank position, lowered, feet inclined on surface behind me)
- Friday: Calves and Shoulders (standing leg raises, calf press on leg press, lateral raises, front dumbbell raise, shoulder press with dumbbell and upright barbell [ez-curl bar] row)
- Saturday- Abs and Cardio (both same as before)
Quick note, I’ve just started doing cardio within the past 2 weeks really. Before the most cardio I ever did was 20 minutes on an inclined treadmill.
It varies pretty often.
If I do it in the gym, I do 3 sets of 20 reps, hanging leg raises, 3 sets of 20 in-and-outs, and then 3 sets of 25 leg lifts/reverse crunch alternates.
At home, I’ll usually do something like 20 of each
- oblique crunch (each side)
- leg raise
- reverse crunch
along with 4 planks each 60 seconds long.