Jenna

Hi there...


Im Jenna, 19 female from the UK and im new to this site...so hello!

Been having a look round the site and i am really impressed by everyones pictures and advice...


Anyways i used to be a very competitive swimmer for about 8 years but stopped at 16 and since then i have been exercising but no way as much as i used to. Obviouisly my body has changed...i have more body fat and lost alot of muscle tone. Recently i have wanted to get back to what i used to be or better.

Primarliy i want to loose weight so have been running 10k every other day in the morning. I have been seeing some results but need some advice regarding my arms.

My arms used to be slim and had some muscle definition but now it seems like the muscle has been considerable reduced and esp at the top of my arms i have a lot of fat...lol im sad to say it but they are like mini bingo wings!!! Just wanted to know if there were anything i could do to tone up my arms but not nesscessarliy make them bigger....I would be gratefull for any advice..



Cheers x

Pscarb

Jenna welcome to the site...

The biggest issue with females is that you don't eat enough protein in your diets, Protein will tone up the muscle especially seeing most of what you call fat is probably water any way....

can you please post up what you on an average day including meal times ad we can go from there...

__________________

Jock

Hi Jenna, like Pscarb said welcome to the site.

There is so much information and so many knowledgeable guys, here please take advantage of it.

It's great to hear that you are seeing results, but losing weight is a long-term thing not something you can achieve in 10 days (I have been asked this 3 times recently by males and females I might add), I have been cutting for about 9 weeks and still have anoher month to go before I will be happy.

In my experience a lot of girls get preoccupied with numbers, weighing scales and dress sizes being the most maligned. Forget this. train hard and intense with weights, these will shape your body how you want and won't make you 'bulky' like most women fear.

changing the composition of you body is not easy and requires dedication but it can be done. More muscle means you will burn fat simply existing.

A girl that trained in my old gym was a perfect example of a woman with some knowledge, she had two children and was in fantastic shape but she wasn't afraid to get stuck into the weights with the blokes. She told me when she first started working out she dropped 2 dress sizes but her weight stayed the same.

Post your daily diet and exercise routine and the guys will help.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Delhi

I agree,

I think to tone up your arms you would be best served using weights. And like Jock has said dont worry about becoming to big as it takes years to get big, not days or weeks.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Nine Pack

I had a female client who used to train like an animal, she was awesome to train. She used heavy weights, did assisted negative sets, drop sets, rest pause, all sorts of advanced techniques. She did'nt get too big, she still looked athletic, toned & very feminine so don't worry about getting big. A female will always struggle to gain a lot of muscle, and without external hormonal enhancement it's never going to happen to a degree you would feel unhappy with. Work hard & enjoy it.

P.S, I find it better to call them wine bar wings! Looking at your avatar, I can't see anything resembling a 'wing' of any desription.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


''I reject your reality and substitute my own''
Adam Savage.

Jenna

Thanks guys...this is all really helpfull..

I have never really used the weights at the gym, so what sort of weight and reps do you recomend??


Pscarb here is what i usally eat give or take a bit, I work unpredictable hours and often nights so its hard to get a routine in but i do my best.

BREAKFAST: 9am without work out, 11am after workout
Bowl of fruit (1 apple, 1 orange, 1 banana)
or 2 pieces of whole meal toast

LUNCH: between 12 and 3
Usually Salad or Sandwich, try to get some kind of protien in at lunch usually tuna or chicken.

DINNER: either 11pm (after work) or 6pm
Baked potatoe/salad/chicken/veg stir fry with rice

SNACKS: yogurt/fruit/rice cakes with marmite


How do you reckon i should change my diet?



This is all really good stuff to know...cheers guys!

Delhi

You would probably want to eat around 6 times a day for starters, but not the same sized portions.

Break up what you eat into smaller portions.

Pscarb will better advise on exact foodstuffs.

As for weights and reps I would say 4 sets of 8-10 reps with a weight that you find hard to get the tenth rep 10 with.

Also like to add that if thats you in your avatar, I think you are seeing something that is not there in the mirror.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Jenna

Nice one thanks for the info...i will give this a go and see how it all works out.


And Dehli yes that is me in my avatar but about a year ago...thats what im gonna get back to!!

Delhi

Oh well in that case


WELCOME :beer1:

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Tinytom

I started my GF on Pro Recover about 4 months ago as she wanted to lose weight but as PScarb said she didnt have enough protein.

Now she uses Pro Recover after workout and Pro Peptide in the morning and she has toned up really well. Her training style hasnt changed, in fact she has reduced her training days to 5 (she does a lot of cardio as well as weights).

__________________
We are what we do. Excellence is therefore a habit not a skill.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
- Code 'UKM 110' for an extra 5% discount


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



Also mod at

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


Sponsored by Extreme Nutrition - Almost an unfair advantage

paulo

some resistance training wil defo help, you can do some dips /pushdowns which will help triceps, get back swimming, as you know breast stroke great for back of arms alternate swim days with run days?-basically if you got a swim background use it.i used to be a lifeguard for 5 years-the females who were club swimmers had lovely figures-and kept them after having kids , as they got straight back to doing some sessions, as paul says diet key, he b the expert on that front, good luck

AussieMarc

As the big boys said.. But they have failed to mention cardio. Do your swimming and a bit of jogging on inbetween days that you aren't doing weights. I will let them handle the food but as Delhi said, 6 times a day is your goal.

Don't be afraid to try Interval training as well. Sprint as hard and fast as you can to a landmark, turn around and jog back.

Lastly welcome to the board Enjoy your stay.. ignore these sick, old, dirty men as they can get a little out of control sometimes :P

__________________

AussieMarc

Woops, you already mentioned cardio. Sorry to steal your thunder mate.

__________________