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Anonymous
Hey /fit/, I'm a 22 year old female trying to lose about 10 lbs and tone up my abs/butt/legs. I'm eating almost exclusively lean meat, tofu, veggies, and fruits, and drinking lots of tea and water.

I don't exactly have a wide workout repertoire, though. Every other day I bike 5-10 miles just as a mode of transportation, other than that I've got a few pilates and yoga DVDs that I try to do a few times a week. The boring repetition makes me less inclined to use them after a while, though. My boyfriend has a weight bench and some dumbells that I could use, but I'm not sure what exercises are ideal for the results I'm looking for (toned and tight, not big and muscley) What kind of strength training or cardio or what-have-you should I try to incorporate for the best effect? What combination or cycle of exercises is ideal for a girl who wants these specific results?
>> Anonymous
am i gonna get yelled at for asking for tits???

oh and,,,,

SQUATZ !!!
no Curlz since your a gurl.. i guess??
>> Anonymous
>>308016

1. Ignore anyone that tells you to post pics, they're underage or need to be neutered.

2. Women don't get big no matter how hard they try so try to lift heavy. Seriously.

3. Sit ups (crunches if you have no ass for support) while holding the dumbell behind your head for abs, and dumbell squats for legs. Do them on one leg if they're not hard enough.

4. Biking 5-10 miles means you're pretty active already so the weight will come off if you're going to add the weight training in.
>> Anonymous
Some light strength training will help you burn more fat and firm you up.

Try some of the usual bodyweight staples like push-ups, pull-ups, bodyweight squats, and abdominal exercises 2-3 times per week. Variety is especially important for your abs so don't just stick with crunches.

Most importantly: RESEARCH. /fit/ has opinions and advice but lots of other sites have cold hard facts and statistics
>> Anonymous
>>308045
So, not OP, but say I'm a chick at the end of my weight loss goals, and I still have some leftover stubborn fat - I can get rid of this by adding weights into workout routine (pretty much just daily few miles of running)?
>> Anonymous
>>toned and tight, not big and muscley

Now look here, missy. Women are NOT good at putting on muscle. Those women body builders? Years of intense specialized training and diet. Those softball and volleyball girls? They play every day. You could not turn into She-Hulk even if you tried.

Also, stop thinking of yourself in pounds and more in body fat %. Healthy range for a young woman is 15-20%. If you drop 8 pounds and you look and feel better, are those last 2 pounds REALLY going to matter?
>> Anonymous
     File :-(, x)
>>308057
>>308052
>>308048
>>308045

you are idiots.
OP you are to.
these morons are basically telling you everythin you knowand giving you NO advice. get your lazy ass and use GOOGLE.

GOOGLE is your friend.

/thread
>> Anonymous
>>308052

Usually when there's still fat to be burned or plateauing happening the intensity needs to be increased. In weight training that means either more weight or a different exercise routine. If it's cardio then you need to start running outside of that comfortable pace you've been runnning at. Mix in some sprints at fixed intervals to push yourself.

Google HIIT for more info on it. I'm going to sleep.
>> Anonymous
For legs do some lunges.
http://www.youtube.com/watch?v=HOnkmCTG9mY&feature=related

Hold dumbbells while doing this.
>> Anonymous
>>308052

Strength training will help you burn off fat, yes. The more muscle you have, the more energy (i.e: fat) you'll burn throughout the day.

Just keep in mind the Law of Diminishing Returns. The more time and energy you put into getting more fat off your body, the smaller the results will be.
>> Anonymous
>>308016

dumbell Squats and lunges.

Lunges
1. Holding a dumbbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.

Squats
One of the best dumbbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.


Copy pasta from google.
>> Anonymous
     File :-(, x)
WHO SAID WOMEN CAN'T GET BIG?

I'MMA CRUSH YO SKULL.
>> Anonymous
>>308087

That's dedication to the gym the likes of which only people similar to ronnie coleman have. It's not going to happen unless you make the gym your home, life, and lover.

Also she takes roids.
>> Anonymous
If you don't want to get bigger muscles, do more reps per set, at a lower weight.

Also, women are much different from men, it's a lot harder to get bigger muscles, so I doubt you have anything to worry about.
>> Anonymous
>>308100

Don't fucking tell them that. Otherwise they'll do 50 reps of 10 lbs and get fucking nowhere.
>> Anonymous
>>308067Google HIIT for more info on it.

This sounds really promising, and the shorter time frame definitely works for me.

>>308045
>>308057
>>308100

I definitely don't expect to look like a body builder, but I have really broad shoulders already, so I'm afraid of any extra mass. I wouldn't be concerned at all, but I've seen pictures of my mom (the source of said shoulders) during her post-pregnancy workout days, where she's got a weird 5'0" Japanese linebacker thing going on. Not a great look.

Anyway, thanks for helping out a /fit/ newfag, everyone. If this gives me the results I want I'll definitely post some before/afters.
>> Anonymous
>>308112

50? No, not that high...
>> Anonymous
You need to let me lick your pussy 5 times a day...
>> Anonymous
>tea

Without sugar, I'm presuming?
>> Anonymous
>>308148

Without anything. Plain ol' genmaicha like Grandma used to make.