Need Diet/Exercise Advice

[xxxpinkladyxxx]

Until I came to this website, I think I have been completely clueless when it comes to diet. I seriously need some help. I go to the gym about 2-3 times a week and am usually there for about 90 minutes each time. My routine is this:

10 minutes on cross trainer at about level 10/11 - This does wear me out
100 reps on machine that works your front thigh muscle on about 20kg
100 reps on machine that works your hamstring on about 35kg
200 reps on machine that works your inner thighs
200 reps on machine that works your outer thigh
200 sit-ups using ab-roller
200 crunches on machine where you press down weights for your abs (25kg)
10 minutes on cardio machine aimed at working your butt
20/25 minutes on exercise bike

And on a typical day, this is what I eat:

10.00am - Readybrek (Porridge). I have about 4 heaped dessert spoonfuls of this with skimmed milk.

1.00pm - Ham Salad - this will usually consist of lettuce, tomatoes, 4 slices of wather thin ham and a teaspoon on low calorie coleslaw.

6.30pm - Oven chips and grilled beefburger/chicken.

Because of this site, I'm now aware that, exercise wise, I am doing far too many reps, although my cardio is fine and, food wise, I'm not eating enough.

I'm not looking to get real muscular, I just want some definition to my body. So far, I'm not seeing too much in the way of results and I've been doing this routine for almost a year now. I want my legs to look like Britney Spears because her's aren't too muscular, but are very defined. Basically, when she is in shape, that is the body that I want. Now I know that the only person who can have a body like Britney is Britney because of genetics but I hope you know what I mean when I say that. So what kind of things should I be eating and what sort of exercises should I be doing? Should I be doing what I'm doing at the moment but less reps but on a higher weight?

Also, food? Should I be eating a diet high in protein and low in carbs? I'm worried about this because of the risks associated with this and heart disease. I am really clueless about this all and the instructors at my gym aren't much help. I heard on this website that diet is the key to getting in shape and I keep hearing about protein shakes but I've never heard of these. I'm from England so maybe these aren't very popular here? Any help would be much appreciated.

 

[J Nock-R's]

In my opinion, I think women are unknowingly (read: ignorantly) afraid of lifting heavy, thinking they are going to be too muscular.

I had a friend, she was a tri-athlete and lifted heavy but you would never know it. (she was very strong, was like a size 1-2 and weighed 140+lbs, very deceiving)

Also knew another girl that squatted more than some guys and her legs were amazing!!! probably just a little more defined looking than britney's but all the guys loved it.

Women don't have the hormones to develop muscle like men, so increase the weight in your routine and decrease the reps. The more muscle you build will burn more calories and "tone things up."

try to steadily increase the weight you lift for a couple of months. and if you want Britney's legs i guarantee you some trainer made her do sqats until she puked (maybe not),but start squatting (make sure you have a spot) and keep increasing the weight till you like the shape of your legs.

the girl i knew with amazing legs would squat close to 300lbs regurlary and her legs were amazing, very defined but still thin. they looked like fitness model legs and she was only like 5'5"

cliff notes: don't be afraid of lifting more weight. try it you'll be surprised. not an expert on diet but i think you need to eat .8-1.0 gram of protein per pound of muscle mass.

 

[AirWolf]

First thing you need to do is eat more often. The way you are doing it now you are spiking and crashing all day long which leads your body to go into starvation mode and store all the spikes as fat. Try spreading your meals out into 5-6 small meals. Next thing I would recommend is to read! Check out as many posts as you can - I know not being platinum the search is limited.

After you read...post your stats, goals and an idea of what you think your diet should be in this forum and then jump over to the weight training forum and again post your stats, goals and an idea of what your lifting schedule will be. That way you'll be a bit more educated and ppl will have a better chance to help you out.

-----------

Wolf

 

[xxxpinkladyxxx]

In my opinion, I think women are unknowingly (read: ignorantly) afraid of lifting heavy, thinking they are going to be too muscular.

I had a friend, she was a tri-athlete and lifted heavy but you would never know it. (she was very strong, was like a size 1-2 and weighed 140+lbs, very deceiving)

Also knew another girl that squatted more than some guys and her legs were amazing!!! probably just a little more defined looking than britney's but all the guys loved it.

Women don't have the hormones to develop muscle like men, so increase the weight in your routine and decrease the reps. The more muscle you build will burn more calories and "tone things up."

try to steadily increase the weight you lift for a couple of months. and if you want Britney's legs i guarantee you some trainer made her do sqats until she puked (maybe not),but start squatting (make sure you have a spot) and keep increasing the weight till you like the shape of your legs.

the girl i knew with amazing legs would squat close to 300lbs regurlary and her legs were amazing, very defined but still thin. they looked like fitness model legs and she was only like 5'5"

cliff notes: don't be afraid of lifting more weight. try it you'll be surprised. not an expert on diet but i think you need to eat .8-1.0 gram of protein per pound of muscle mass.

When you say "start squatting...close to 300lbs" - how do I do that? Squatting to me is when you basically squat down but how do you do this with weights? Just holding them in your hands? Sorry, I don't mean to sound stupid, but I'm completely clueless about this all.

 

[velvett]

I posted a thread for you to read on the womens board called "how women should train" - I suggest you print it out and read it a few times.

 

[J Nock-R's]

If you are going to a gym, that should have different machines for squatting. The most beneficial squat is with a barbell (straight bar that goes over your shoulders) and you might want to start out with little or no weight but the most amount of reps you want toi do for each set is 15 reps. If you can do that easily put some more weight on the barbell.

5-6 sets of 15 reps each. when the weight gets easy increase the weight. when the weight is not easy make sure you grab someone to "spot" to make sure you don't fall or hurt yourself.

It could take you a year or more to get up to 300lbs, start with the bar and aim for squatting your own body weight (on the barbell that is).

squatting works a lot of muscles, quads, hamstrings, hip flexors, abs, calfs, and many stabilizer muscles.

Look for a big guy in the gym and watch his leg routine in the gym.

maybe some other people on her can give you a little bit better advice. But my opinion for girls that always ask about this is lift as much as you can it takes 100% dedication 6 days a week (and steroids) for a woman to look muscular.

 

[velvett]

But my opinion for girls that always ask about this is lift as much as you can it takes 100% dedication 6 days a week (and steroids) for a woman to look muscular.

!
thank you.

 

[J Nock-R's]

!
thank you.

I have yet to meet another girl that had legs as awesome as my friend that would put guys to shame squatting!!

So everyone that asks i try to push them almost dare them to work out as hard as they can, when they see the results most won't turn back they're sold on the benefits of heavy lifting.

 

[velvett]

I have yet to meet another girl that had legs as awesome as my friend that would put guys to shame squatting!!

So everyone that asks i try to push them almost dare them to work out as hard as they can, when they see the results most won't turn back they're sold on the benefits of heavy lifting.

Eat clean, train heavy!

HOORAH!

 

[xxxpinkladyxxx]

My gym must be rubbish. There are definitely no machines for squatts. The only leg machines that we have are 2 leg press machines, one where you are in a laying down position and the other where you are in a sitting position and the other 2 are the leg lift one that works the front of your thigh and the one that works your hamstring. These are the machines that I use and my legs are definitely more defined that they used to be but I think maybe my body fat may be too high for it to show. Is there anyway you can measure your body fat yourself? I only have a standard set of scales, not the ones that measure body fat.