Workout for beginning Femme

[vaberella]

Alright, I'm sure Koltz will be the first to respond but it's open to anyone and everyone.

I'm back, wooh, had a busy first month there and couldn't do anything but work and school, now I'm working and prioritizing better.

Alrighty gents this is the plan, the diet is cleaned up and here is the workout regime and let me know what you think and if I should change it up.

I'm not very strong when it comes to bodyweight I'm 5'2" and roughly 230 although the machine says 225lbs. I'm made up of about 30-40% body fat, and my goal is to bring that down to at least 22-25% in the next year. After that I want to work towards 16-18%. Weight goal, although me and the scale won't be talking on regular intervals is between 130-150lbs. I'm a big boned girl and I have endowed everything even when I was around that weight back when I was 16, so I'm not aiming against the 145 or 150. Let's do this by measurement since it's easier for me.

I'm right now 43-39-52 (god seeing there makes it look even worse), I'd like to go back to being 36-26-38. My main purpose is weight loss so I can have significant strength and agility since I'm really interested in parkour (I know way too advanced right now). My puny arms can't pick up 230lbs. I'm looking for building all over but mainly upper body strength, primarily arms, legs and abs.

Regime:
1. Everyday (including Saturday and Sunday) 30-45 minute bike 2x.
2. Monday--Beginning Challenge on BWC and BW (squats, burpees)
3. Tuesday-- Jumping rope and Tabata (squats and burpees--i can do about 3 at a time :D)
4. Wednedsday--Beginning Challenge on BWC and BW (squats, burpees)
5. Thursday--Jump roping and Tabata
6. Friday ---Beginning Challenge on BWC and BW (squats, burpees)//Pilates video.
7. Saturday--break
8. Sunday--break
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My recovery time for cardio is pretty quick and apparently I was told by one of my friends who's a trainer that I should focus more on cardio and he definitely preferred bodyweight exercises to meet my goals then to move back into the weight training.

I'm trying to avoid the amount of injuries and knee pain I was facing under weight training...it was killing me and I like BW...let me know what you guys think.

[-TM-]

umm seems like a very good routine for someone that wants to lose body fat.

are you doing anything for your arms?

maybe do some wall push ups if you cant do normal onse to start out with.

[eldus]

DAMN...are you gonna take that? It's 5 days in a row rope skippin and or biking...and biking TWICE if I didn't misread..

I agree on the decline pushups...it would be nice to start trying that ;)

and all the listed excersises sound great, it's just that they also seem overly excesive for a person to take.

I'll let someone more experienced reply anyway, good luck!!

eldus

[Moonduck]

Um, slow down, tiger. At 230lbs, I'm assuming that you haven't been terribly active recently. If you launch into what is a fairly serious workout regimen from day one, you are going to put HUGE stress on your joints. Hell, your muscles, organs, central nervous system, etc.

I'm not saying don't exercise, just start with a more reasonable pace, and work up to that. And I say that largely because I'm a recovering big, fat guy myself. Less fat than 6 months ago, but still not a skinny minny at 246lbs currently. And I have found that there are exercises that completely destroy me, and not in a good way. jumping rope, for instance, was sufficient to nearly anihillate my knees, and that was from one session. The force slamming into your knees and ankles from jumping rope is intense, so be careful. It might be better to get your bones and connective tissues in order first, and then go hard and heavy. Otherwise you may find yourself sidelined with a knee injury (like me) or somesuch.

[koltz]

Um, slow down, tiger. At 230lbs, I'm assuming that you haven't been terribly active recently. If you launch into what is a fairly serious workout regimen from day one, you are going to put HUGE stress on your joints. Hell, your muscles, organs, central nervous system, etc.

I'm not saying don't exercise, just start with a more reasonable pace, and work up to that. And I say that largely because I'm a recovering big, fat guy myself. Less fat than 6 months ago, but still not a skinny minny at 246lbs currently. And I have found that there are exercises that completely destroy me, and not in a good way. jumping rope, for instance, was sufficient to nearly anihillate my knees, and that was from one session. The force slamming into your knees and ankles from jumping rope is intense, so be careful. It might be better to get your bones and connective tissues in order first, and then go hard and heavy. Otherwise you may find yourself sidelined with a knee injury (like me) or somesuch.

Women actually can recover much faster from cardio then men , also shes not a total begginer from waht I remember shes been trying to start working out for a month or so , after a month of working out I could spend 3+ hours high intensity training in the gym (Yes it's catabolic , no it's not stupid although I thought so for a time) so I am sure others can do it.

Anyway I say don't go over 30 minutes and total one hour cardio time per day for many reasons I'm not going to name because it's a long writing (Basicly endangerign your heart , low progress , cardio can overtrain fast too)

Try to do my routine for the upper body if you want it's pretty flexible goes from the easiest to extreames in many levels of progression although you might want to focus more on the back for parkour and overall looks

for lower body Use it for high rep Squats and stuff it's probably better for you performance and working basicly 80% of your body muscle mass
parkour is mostly pulling and running\jumping]
BWC crew made up the parkour burpee which is very effective for that

[Moonduck]

Women actually can recover much faster from cardio then men , also shes not a total begginer from waht I remember shes been trying to start working out for a month or so , after a month of working out I could spend 3+ hours high intensity training in the gym (Yes it's catabolic , no it's not stupid although I thought so for a time) so I am sure others can do it.

What was your height and weight at that point? Serious question. If you had a normal bodyweight, you were not putting yourself through nearly the same connective tissue stress as someone significantly overweight performing the same exercise routine.

[koltz]

I was using free weights and I weighted 65Kg at 5'8
I was working out realyl hard 6 days a week sicne I thought this would be the fastest way to get stronger and lean ( my "goals" at the time ) well it worked well infact when working according to common BB wisedom I hit a plateu >_>... I got bored and quit for half a year ,

infact I see many many people who try to work like bodybuilders with bench and curls routine and eat and all thet , they all got a cmomom name among themselves , in other words "hardgainers"