AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 7/25/2007 Subject: confused..
Question I am 21 years old, 5'2", and 107 pounds
I eat healthy all the time (lean meats, lots of fruits and veggies, whole grain breads/rice)
3 meals and 2 snacks to keep my metabolism going. I drink water all day.. No pop, juice or anything.
I was eating 1200 calories for awile, and realized that was way too low for how much I was working out.
I work out 4-6 days a week.. treadmill usually at 4.5 mph on a 11 out of 15 incline.
and i strenghth train 2-3 days a week.. usually leg extentions at 110 lbs.. 4 sets of 12 reps.
I am looking to tone my legs.. I was told I have to add weight to gain more muscle.. So today I upped my calorie intake from 1200 calories to 1500.. I burned 250 calories in my work out this morning..
My question is:
What and how much should I be eating? How many reps/sets and at what weight? I really want to see results.. I am happy with my body except for a little pouch on the back part of my upper thigh and I really want to try and lose it!
Answer Hi Shelly, your eating sounds good and your cardio looks ok as long as you keep your heart rate at about 70% for 30 minutes or so 5-6 days a week. I suggest you do a whole body strength training routine 3 days a week with exercises like bench press, lat pulls, curls, tricep extensions, shoulder shrugs, leg press, calf raises, crunches, 2-3 sets of a weight you can do 10-12 reps with 2 minutes rest between sets. That will get you started. Be sure to consult your doctor before starting any exercise routine and I suggest you use a personal trainer with National Strength and Conditioning Association or American College of Sports Medicine certification.
