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Denese Age
Getting fit in two months?? HOW?
Hey everyone! I was wondering how or what i should do to get fit by mid june? I have a full summer planned and being fit, well that would be a priority. I'm not talking fit like six pack fit. More like beach body fit c(: if ya know what i mean. I'm not super fat or anything like that. And I've already have been doing a program called Power Zone by denese austin for about 3 weeks. Nothing seems to be happening however (it says your guarenteed see results in 10 days). Any advice or suggestions would be great!
Oh, and something more than just, "exercise and eat healthy" I DONT HAVE A YEAR
Weight- 128
Age- 15
Trouble zones- Abs, inner thighs, and hips
Running...how many competitive long distance runners have you seen with big thighs/hips or belly. You won't be able to do it very fast but if you get started now and push it you should be able to make a significant improvement before the start of summer. I would recommend starting with 1-2 miles and work your way up. Also, don't forget you need a balance of proper nutrition, resistance and cardio excercise, and sometimes good supplements (ripped fuel or any thermognenic fat burner).
For thighs:
- quads - do wall sits. Put your back against a wall and pretend you're sitting in a chair. Hold as long as you can. Back up, then repeat.
- Butt/quads: do Lunges (no weights). Walk across the floor doing thigh bends (your knee should almost hit the ground). Go slow and concentrate
- hamstrings - get an ab ball (can get for ~$10). lay on the ground and put your feet up on the ball (extended). With your butt off the ground use your hampstring muscles to pull the ball into your butt. Extend out and repeat
- Also do inner/outer thigh machine or use resistance bands (get a trainer at the gym to show you). You can usually get a one time session for free and resistance bands don't cost that much.
- Eating and stomach (abs)
You can (and should) eat 5-6 semi-small nutritious meals. Don't load up with 'tons' of food.
You can try eating various things: fresh fruit, chicken, brown rice, broccoli, beef jerky, protein shake, applesauce (no sugar added), veggies, lean ground turkey, turkey sausages, Low sugar protein bars (or try Kashi bars). Oh, and substitute any junk food with Odwalla bars (the choco. chip ones are fabulous and have 8 grams of protein).
If you eat ~7 a.m. ~10 a.m. 1p.m. 4 p.m. 7p.m. (and 10 p.m. if you're up late you should be great. Get your excercise/workout in b/w any of those meals (or directly prior). Small 'meals' spread apart is better than just a couple large ones.
You don't need many weights or machines. You can get one of those ab balls online or at a Target/Wal-mart for like $10-$15. Do abs using the ball...always works your core. Also get some resistance bands and you can work your legs (outer thighs) as well. Go for a run or do some sprints to get in better shape. Pick up some sports/activities with your friends.
- Oblique exercises (twisting - works your 'love handles'). Do a lot of these using the ab ball: sit on the ball hold a 10 lb weight and walk your feet forward. 'Lay down' and with the weigh above you twist to one side-up-pause-twist to the other side. Ensure you're using your obliques to do the work.
- You could take a multi-vitamin also for added benefits (relatively cheap at Wal-mart)
Hope that helps...you should be looking hot and beach ready by summertime (if you follow this advice and work hard). Remember...you need the resistance training so don't exclude it (do circuit training if you need to). Lots or reps...15-20 and increase the resistance as you get stronger.
HG Shiseido Sunscreen & Sale Alert-