15 yr old female, need help starting out!
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15 yr old female, need help starting out! - 5/6/2007 7:25:25 PM
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Poison
Posts: 24
Joined: 4/28/2007
From: Sioux City, IA
Status: offline
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Hey! First off I'd like to say that after looking around the forums a little, I realy like this place! :) Anyway, if anyone could help me I'd realy like some help getting started towards my goals because I'm having trouble setting a plan!
This is me:
My goals are:
1) Lose fat
2) Gain muscle mass
3) Improve overall fitness
My stats are:
Age: 15
Height: 5'5" (I'm so short o.o  )
Weight: 150 (I'm insistant that this is because I have muscles, my friends say not hehe)
I'd like some help setting up an exercise plan, I do a little bit every day but I have no idea what I actualy should be doing! I'm looking to work everything - Legs, Abs, Arms, etc. so no slacking off for me, but the problem with that is I also take a martial arts class every day sunday through friday, sometimes twice a day, and an aerobic kickboxing class on saturdays, so I need to be able to function for those at the same time.
I also could use some help with dieting and nutrition, because at this point im confused wether I should cut calories to help lose my fat weight, or whether I should add so that I can keep up with all the activitys that I do.
Hehe, sorry about the long post. So, can anyone help a beginner out? I'd realy appreciate it! 
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RE: 15 yr old female, need help starting out! - 5/7/2007 5:07:52 PM
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Yet
Posts: 1195
Joined: 3/19/2007
Status: offline
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For exericse do
Back/Bi
Chest/Tri
Legs/shoulders
Abs/Cardio
do 3 different exercises and 3 sets of each exercise, also if you want you can do 1 ab exericse with 3 sets every other day, and then do a full ab workout on your Ab/Cardio day. As for diet if you check the nutrition part of the forum you can find something there
(in reply to Poison)
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RE: 15 yr old female, need help starting out! - 5/10/2007 1:27:30 PM
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odw777
Posts: 843
Joined: 12/14/2005
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First I would say to not believe in that whole "toning" thing. You can either build muscle or lose it, I'm sure you've heard the tone.
But anywho I would suggest high intensity cardio lie hiit training coupled with some weight training.
And if you're dong cardio then I don't see any point in doing really high rep ranges which is what a lot of people tell girls to do.
I see this middle age woman in the gym that lifts more weights then some men, and she looks completely natural. I was suprised when I first saw her. So don't let the fact that you're a girl prevent you from trying to get stronger.
As for diet, low carb, small meals spread out throughtout the day.
(in reply to Poison)
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RE: 15 yr old female, need help starting out! - 5/15/2007 12:07:30 PM
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EpsilonX5
Posts: 164
Joined: 1/14/2006
From: Caribbean, Trinidad
Status: offline
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It's just natural for a man to hold back on hitting a woman too hard. You instructor probably knows that you won't get hurt, but it does not feel good hitting a girl even a decently hard lash.
But I'm sure with your kinda training that you can beat up lots of guys your age ;)
If I get the chance later I'll see if I can get a good routine for you, but search around the forum you'll learn alot.
And don't overwork yourself, cause that sounds like alot of training, I'm sure you'll reach your goals in due time!
_____________________________
Age: 20
Height: 5ft 10in
Weght 156
Vegetarian
Critque my Physique
(in reply to Poison)
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RE: 15 yr old female, need help starting out! - 5/16/2007 5:35:36 AM
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EpsilonX5
Posts: 164
Joined: 1/14/2006
From: Caribbean, Trinidad
Status: offline
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That's good that you have decided to make your routine, but I hope it does not involve to much reps as odw777 mentioned ealier.
Remember also, it may be fun sometime to train excessively hard like in those Karate movies or Army shows, then you'll be feeling like a real Warrior. But overtraining will always hamper your goals. I would'nt lie, it would make you tougher, but in terms of how much your body would develop, it would be better to go by scientifiically recommended methods of training so that you don't lose those gains.
You can still train very hard without overtraining, as combining an excelent diet with proper training is an exremely hard task for most.
So work hard at your goals and please consider avoiding overtraining, with that extra time there are other constructive things you could be doing like school work, drawing etc. ;)
I hope all the best in your training and that this site would be of great help to you! ;)
_____________________________
Age: 20
Height: 5ft 10in
Weght 156
Vegetarian
Critque my Physique
(in reply to Poison)
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RE: 15 yr old female, need help starting out! - 5/22/2007 2:11:04 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Okay, Vegan diet idea at about 1800cal give or take! I would also try to time a meal after your martial arts sessions.
Pre and post workout depend on the times of day you train, and its easier to time a good meal after a workout, pre workout you may or may not need.
2-3 hours between the meals. 2 liters avg water per day.
meal 1 - oatmeal serving, plain with water, vegan sausage to get about 30gm protein.
meal 2 - veg/rice/soy and or hemp protein shake with a banana and serving of soy yogurt, can blend it all if you like.
meal 3 - meat analog of choice to equal no less than 20 gm protein and also choose those which are lower in carb and fat. 1 cup of green beans or spinach and 1/2 cup yam.
meal 4 - handful of almonds and some desert tofu
meal 5 - same idea as meal 3, choose also from brocolli, asparagus, squash, zuchini, add onions and tomatos, garlic and parsley.
meal 6 - soymilk or tofu and protein shake blend with 1/4 cup frozen berries, now normally I would not suggest fruits at night but you are so active all day that you need the reserves. and its like a night treat.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to EpsilonX5)
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Printable Version
Just why is it everyone seems to think men have the corner on being strong? Even my martial arts instructor holds back on me more then on the rest of the guys like he's gonna break me, it's so pathetic, especialy as I'm the most serious student in my class and everyone else just messes around.
