Only Fitness Boot Camp

Only Fitness Boot Camp

Get MY BODY in shape......any way u can????

I am 5'4.5" tall. I weigh 123lbs. I am trying to get into a fitness preliminary contest. I don't have much body fat, but I also have no definition. I have 12 weeks. I work our 5 days a week here is

My plan:
M - walk and jog mix 45 minutes: 15 minutes of stretching
W -walk and jog mix 30 minutes: 30 minutes of jump roping (took a while to get to this continuous point, but I have great legs)
F- walk with 5lb Weights for 45 minutes : 200 crunches in 4 sets of 25

T & TH- Billy Blanks Boot Camp 1 hour (usually on these nights, depends on how eating went I will end my night with 200 crunches)

What can I do to become a "fitness queen"? I only have 5lb dumb bells. I was told that I might need to gain/lose depending on what fits me best....any suggestions???????????

Please read the recommendations below. Try to jog, not walk, 30 minutes or more, and/or do Resistance Training on most days. Here is a link to female training articles: http://www.Bodybuilding.com/fun/bbinfo.php?page=FemaleTraining

If you going to use the weights while walking review this link: http://www.primusweb.com/fitnesspartner/library/activity/walkwght.htm

Please read these links for stomach Exercises:

http://www.sixpacknow.com/preview3.html

http://www.bestabs.com/Resources/Exercises/Default.aspx

http://www.exrx.net/Lists/ExList/WaistWt.html

http://www.prevention.com/topic/0,5768,s1-21-0-1-ABC-0,00.html

http://www.webmd.com/content/article/71/81365.htm

http://www.bodybuilding.com/fun/ripple10.htm

http://Exercise.about.com/od/abs/ss/abexercises.htm

http://www.healthatoz.com/healthatoz/Atoz/hl/fit/star/alert05222001.jsp

http://www.askmen.com/sports/fitness_top_ten/4_fitness_list.html

http://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html

Go to this website for all resistance Training Exercises (animated pictures) : http://www.exrx.net/Lists/Directory.html

The following healthy living recommendations will help you if you’re trying to lose Weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a Weight Loss plateau:

http://www.webmd.com/content/article/86/99147.htm

http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:

http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:

http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

http://www.mypyramid.gov/

Antioxidant Superstars - Vegetables and Beans:

http://www.webmd.com/content/article/104/107638.html

Antioxidant Loaded Fruits:

http://www.webmd.com/content/article/104/107640.html

Good Carbs Mean Better Weight:

http://www.webmd.com/content/article/100/105783.htm

The Benefits of Protein:

http://www.webmd.com/content/article/85/98824.htm

Some Fats Are Good For You:

http://www.webmd.com/content/article/49/40075.htm

Antioxidants in Green and Black Tea:

http://www.webmd.com/content/article/104/107641.html

What You Should Eat Daily:

http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml

Best Foods to Fight off Disease and Keep You Healthy:

http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or Strength Training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net

http://www.exrx.net/

Starting an Exercise Program:

http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm

Strength Training Basics:

http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm

Cardiovascular Machine Workouts:

http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm

Balance Your Way to a Stronger Body:

http://www.webmd.com/content/article/64/72314.htm

Understanding Your Training Heart Rate:

http://www.primusweb.com/fitnesspartner/library/activity/thr.htm

Exercise Errors:

http://www.primusweb.com/fitnesspartner/library/activity/errors.htm

Getting a Flat Stomach:

http://www.webmd.com/content/article/71/81365.htm

Weight Lifting - Does Order Matter:

http://www.webmd.com/content/article/80/96440.htm

Encouraging Exercise in Your Kids:

http://www.webmd.com/content/article/95/103524.htm

Strength Training Safe and Effective for Kids:

http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

 

---

We hope you liked our selection of Only Fitness Boot Camp, here a few more related products that might interest you;

 

---

Other recommended sites for Only Fitness Boot Camp

 

---

Only Fitness Boot Camp

Tagged with: boot • bootcamp • cucamonga • fitness • vegas • women only fitness boot camp • women only fitness boot camp miami fl

Filed under: Weight Loss Boot Camp

Like this post? Subscribe to my RSS feed and get loads more!