Hi all, i was wondering if you could all help me at all? Im trying to loose weight but also get fit at the same time. I want to excell more in my tae kwon-do, and look and feel good. Im not asking to be a size 0... i dont want to be anywere near that. I want to build up a lil more muscle which i have already started somehow lol! yay! Heres what i am doing now: (Am-Pm) (7 days a week) stretching at home for 30 mins. Sit ups, Press ups, Cruntches, squat spilts, Lunges. Walking/light jog for 30 mins. Walk to school. (school is 3 miles up hill) Walk back from school. (5 days a week) Stretching for 30 mins. 30 mins dog walking. Walk to tae kwon-do. (Only do tae kwon-do 2 times a week) 1 and half hours at tae kwon-do. Walk home. Stretching. Dog walking. I am 14 years old, female, 5ft 7. about 64kg. Have a chronic lung condition, and knees play up alot! (have swelling behind the kneecaps ect) From today i should hopefully be starting the gym 3 times a week for 2 hours. Which i will walk to and back. And i have full access to complete gym at school 7 days a week too. Im eating a healthy vegeterian diet- well i think it is lol Taking Cod-liver oil capsules and a super b and c complex supplement (energy thingys full of vitamins ect) Please could someone help me work out a good routine, il be willing to do anything! Also any supplements i could take? Many thanks in advance. Holly.
oh. didnt realise amount of time stretching could effect things. The stretching helps with my knees and back, and without the stretching i dont think i could kick as high as i can. Hummmmmm. puzzled on what to do! thanks though. holly
I DID have an article written by Bill Wallace about stretching. Unfortunately, the magazine it's in hasn't been shipped back to my house yet.
Just saw that you got physical problems so Make sure you check with a Doctor before starting any kind of excercise, especialy when starting new things! We can try. Theres a fine line between building and losing muscle while trying to lose fat. Check out the nutriotional links further down and make sure to read up on G-Flux here: http://www.t-nation.com/readArticle.do?id=909183 Make sure you balance pushing and pulling movements or you'll end up getting a bunch of muscular imbalance that lead to all kinds of problems. Your doing the right thing with the unilateral stuff like stepups and lunges. You can always throw some single arm dumbell presses or rows in there somewere. What do your sessions look like atm (weights used, sets/reps, how many TKD sessions a week, etc) I dont know how you got your training organized with seperate categories. If you dont you could try to sperate them something like this: Nutrition Strength/Hypertrophy Conditioning/Stamina Mobility/Flexibility Technique work You should use mainly compound/multijoint movements, Squats, Deadlifts, Bench Press, Rows, Overhead Presses, Pullups and Dips. Then worry about isolation(single joint) excercises later. Here's a good weightlifting routine that uses these plus powercleans... Strength Make sure to read this article about MAs and strength training: And ofcourse our very own Colucci's "Two Reasons To Lift Weights. Plain & Simple." (smart dude) http://www.martialartsplanet.com/forums/showthread.php?t=54809 Short writeup on Starting Strength: http://www.martialartsplanet.com/forums/showthread.php?t=58907 Detailed version with different variations and excercise descriptions (including video demos) http://forum.bodybuilding.com/showthread.php?t=998224 It's not complicated at all, all you need for that routine is a barbell and a place to do dips and pullups. For conditioning go here to read up on aerobic and anaerobic conditioning, circuits, intervals, and GPP www.Rosstraining.com www.crossfit.com Condtioning Crossfit got a nice warmup for conditioning sessions, check the faq link on the lefthand side. Also check out this article - What Is Fitness: http://www.crossfit.com/cf-download/CFJ-trial.pdf Nutrition Nutritional guidelines: (make sure to read his other articles too, a few of those talk about vegetarian diets I think. http://www.t-nation.com/readArticle.do?id=459493 Articles by David Barr's: (aka Barrticles) http://www.t-nation.com/ALSAuthor.do?p=Dav Barr&pageNo=1 Mobility/Flexibility Theres a bunch of good advice from people over at flexibility forum on this kinda stuff. Check out the Crossfit faq at the top it tells you a good warmup routine Make sure you check with a doctor before starting any of this! Make sure you get atleast 2grams of protein per pound of bodyweight. Eggs and fish are good if you eat them, so is milk. Other none animal sources of protein are nuts and Cottage Cheese. Make sure you get a good amount calcium and fiber (mostly from oat, plants and fruit). Multi vit/mineral Whey protein powder Greens+ Creatin Fiber tablets No prob
Wow sickdevildog! That post was to informative! Must have taken you a while to do! Thank you so much! I will check those things out as soon as i get back, have to pop out this morning. What are Greens+? I thought that people took Whey Protein powder to put weight on?? Well as i was told, but then i noticed that its in all of those supplements and shakes ect! Wooooh i feel a good workout comming. Oh and our tae kwon-do classes are not to a timetable or anything. first 15 mins are stretching (if we want to) 15 mins practise then its whatever our teacher throws at us. (we dont always stretch in classes, except quickly in warm up) Thanks hun, holly.
Your welcome, Greens+ is this right here: It helps keep your ph profile balanced aswell. http://greensplus.com/greens_plus_story.php?osCsid=72bb41ecf6b0ad4ceb1ce69f62e41a66 Whey is nothing but protein isolate, 20grams of whey contain like 18grams of protein I think. t-nation sells a 5lb tub for like $30, I always got 2 of them sitting at the house. Whey is not wheight gainer, it's pretty much pure protein, some of it from animals. If TKD is like 3 times a week and you're in reasonable shape you should be able to do do Starting Strength, if possible have someone show you proper form on the lifts ASAP. Good luck
