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Training for miss toned Female 2008

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andrea1981
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2007/06/10 21:51:16 (permalink)

Training for miss toned Female 2008

Hiya,

I am going to enter miss toned female next yr, and me fella reckons i need to start training now, as he is training for a the nabba comp in OCT 07, and it takes a while to get into it. i am already going the gym three times a week, do an hour cardio, followed by 40 mins weight and core work, (all depends on how i feel)

Does any one think i shoupd step up my training regime now? and also my fella has suggested that i start dieting strictly i.e. comp dieting. i have seen what he is going thru, and i dont think i need to start shredding down, now. i am more worried that if i start to soon, i will not have any energy, to work or look after me 5 yr old son.

any suggestions?

andrea
#1

65 Replies Related Threads

    lollie
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    RE: Training for miss toned Female 2008 2007/06/10 22:18:45 (permalink)
    Hi Andrea

    A lot will depend on your current state, so to speak.

    I do toned figure at the mo but will probably go on to trained after I have been training a lot longer.

    I have a 3 month old baby and will start training beginning of July for a 'body fitness' class in November. I expect the competition to be way out of my league but I want to get back on the stage. I will do 'toned figure' in 2008 also.

    If you give us some more details of your diet/training/intensity level & stats or even put a picture up of your condition now we may be able to advise you a bit better.

    Lollie
    #2
    Imsimon
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    RE: Training for miss toned Female 2008 2007/06/10 23:02:45 (permalink)
    think your time in the gym would be better spent doing weights first then followed by cardio

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #3
    Annie
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    RE: Training for miss toned Female 2008 2007/06/11 07:48:49 (permalink)
    Once again imsimon is right! Do your weights first whilst your muscles have fuel for the workout. Then your cardio should be steady (altho u can try some interval stuff) for pure fat burning - it does depend on how much fat you need to drop. After your weights workout you will have depleted your energy stores and provided you get the intensity right your body will be relying on fat stores for fuel.

    What cardio do you do? How are your weights sessions split? Do you feel that to compete you will need to reduce bodyweight significantly? Or are u on the small side and needing to gain muscle? This will determine the main focus of your training and diet.

    I assume you have looked at pictures of the toned figure girls and decided that it is a look you can aspire to. Its a great achievement to decide to compete, and even greater to follow it through. Good luck!!
    #4
    Imsimon
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    RE: Training for miss toned Female 2008 2007/06/11 17:41:19 (permalink)

    ORIGINAL: Annie

    Once again imsimon is right!


    thats twice now! if im not carefull people might start to think i know what im talking about!!

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #5
    zaraleoni
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    RE: Training for miss toned Female 2008 2007/06/11 17:54:16 (permalink)
    pretty much whats been said but tbh the sooner you start the better as the longer you've been training properly the better chance you give yourself

    i did toned figure in one show, and figure in another this year and my last show was a sat night... was right back in the gym on monday morning attacking my training plan for trained figure 2008..... not time to waste, no time like the present

    After all..... its only 52 back, chest, leg etc etc workouts from one season to another, so if you wanna make good progress you need to crack on

    good luck with it though i hope you enjoy it


    #6
    kitty
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    RE: Training for miss toned Female 2008 2007/06/11 18:01:51 (permalink)
    Good luck, Andrea, nothing to add other than welcome to MT
    #7
    andrea1981
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    RE: Training for miss toned Female 2008 2007/06/12 15:22:24 (permalink)
    Hi Thanks, for your replies,

    I thought i would give you a couple of stats.

    i am 5'11
    70kg
    i would say rougly 20% is body fat at the moment, i am a size 10-12.

    I have a athletic figure, well toned upper body, could do with some improvemnet on my legs.

    The only thing, i have that is good at the moment is toned armes and great abs.

    My gym regime is about 1 1/2 3- 4 days a week. it includes an hour cardio, 30 mins cross trainer, 30 mins stair master. abs, side obliques, leg raisers, and machine you sit in, and twist your body to the opposite side, (mainly core work)

    i havent been doing any weights recently although i lift 5kgs on the side obliques, and 15 in the twisty machine. I do the leg machine also, sorry dont kno the name, you sit it and strech you legs in and out, i add about 40kg on that.

    I do eat well, hardly any processed food, but i have to admit i have a terrible sweet tooth, which i know will have to go, once i start training proper.

    so.........would you reccommed me, to reduce the cardio, and increase the weights?

    what about diet, should i start weighing my food now, and monitoring carb intake etc?

    i think i can acheive miss toned figure, but my BF, is a hard core bodybuilder, so he is training a totally different way, so i want views only ppl, who have gone thru this.

    thanks

    andrea
    #8
    kitty
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    RE: Training for miss toned Female 2008 2007/06/12 15:31:55 (permalink)
    Andrea, you do need to get lifting some weights. No need for any different routine to a guy IMO. Drop the "you sit it and strech you legs in and out" machine (abductor and adductor machines) and get squating and lunging instead. Do cardio on separate day or in a morning or after weights but not before.

    Don't get too anal on the diet. Good clean protein and wholesome complex cards, good oils, plenty veg and some fruit. Don't worry about weighing anything at this stage.
    #9
    andrea1981
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    RE: Training for miss toned Female 2008 2007/06/12 15:39:06 (permalink)
    How many rep of lunges/ squats do you think i should do?

    i done some yesterday 4 set of 20 is this enough?

    with regards to weights, would you reccomend traing one muscle group at a time? ie. legs all one day, arms, the next etc?

    also can you advise a weight plan, ie. what to lift, what exercise?

    thanks a lot

    andrea

    #10
    kitty
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    RE: Training for miss toned Female 2008 2007/06/12 16:01:00 (permalink)
    Andrea, have a read through the training forums particularly the beginners, there's lots of advice on different routines. Find one that you think suits you and work to that or amend it to how you would prefer. For reps and sets I personally prefer a pyramid routine with 3 sets of reps with the first set being 12 with a moderate weight, the second being 10 reps with a heavier weight and then 3rd set with 8 reps being even heavier. The last couple of reps should be a little difficult but not impossible.

    There's no need to do 20 reps, this is aiming at muscle endurance.

    The type of split will depend on you. No need to go as basic as one bodypart per day, look at a 4 day split for example where you could do 1) legs 2) back 3) chest and biceps 4) shoulders and triceps (in no particular order although it is a good idea to separate back and leg days)
    #11
    flick161
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    RE: Training for miss toned Female 2008 2007/06/12 16:03:20 (permalink)
    Hey Andrea I've read your post, the toned arms and abs struck a chord with me as I'm exactly the same but nothing else on me is toned!!

    Def cardio after weights when your body is running low on energy... If you're 70kg, what weight do you think you'd want to get down to?

    I'm just thinking, if you're in pretty good nick already, you may want to think about only doing cardio 2 or 3 times a week for now, then step it up after xmas.

    Have you chosen a show to do yet? If you can find a date we'll know how long you have, but it sounds like a fair time off yet...

    Most people's dieting starts 16 weeks out. Some start as low as 12 weeks out depending on their level of bodyfat. I started 22 weeks out and did it slowly but everyone works differently... I'm at 7 weeks out now and raring to go -yay! Zara, you only did about 12 weeks didn't you hun?

    Tell us how many days ideally you'd like to work out then we can put together a rough split or outline. Alternatively check the journals on here or get your boyf to help you. We all have to left weights heavily no matter what category we enter!

    Last but not least, good luck
    #12
    andrea1981
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    RE: Training for miss toned Female 2008 2007/06/12 16:49:22 (permalink)
    thanks for your advice kitty, flick 161. its very helpful.

    I havent a clue what weight i need to get down to, i am very tall, so well within my BMI.

    The comp i am gong to enter will be NABBA North West which i think will be in Arpril 08, as it was april this yr. The thing is, that i work full time, so i am trying to cram extra gym sessions as it as, and look after a 5 yr old. Me BF, is training for a comp, in oct, so its a bit gym.diet mad in our house at the mo. I would reduce my cardio, to 2/3 times a week, but my weight does fluctuate, from a coupl of punds to half a stone, it mad. see i used to be big, so i maintain my weight by eating right, and going the gym.

    however, reducing seems like a good idea, and step up the weights, for now, and reveiw the situation a bit later on.

    a the moment i can only mange 4 days with me BF, training, we are taking it in turns of piece to go the gym, my gym is quite busy, full of meat heads, and dolly birds so i prefer to go when it quite, late evenening or early morning.

    i know my comp is a long way off, but, i want to start getting into it now, so i know what i am faced with. plus me and BF, are in seperate gyms so i am doing the training aspect on me own for now.

    andrea
    ORIGINAL: flick161

    Hey Andrea I've read your post, the toned arms and abs struck a chord with me as I'm exactly the same but nothing else on me is toned!!

    Def cardio after weights when your body is running low on energy... If you're 70kg, what weight do you think you'd want to get down to?

    I'm just thinking, if you're in pretty good nick already, you may want to think about only doing cardio 2 or 3 times a week for now, then step it up after xmas.

    Have you chosen a show to do yet? If you can find a date we'll know how long you have, but it sounds like a fair time off yet...

    Most people's dieting starts 16 weeks out. Some start as low as 12 weeks out depending on their level of bodyfat. I started 22 weeks out and did it slowly but everyone works differently... I'm at 7 weeks out now and raring to go -yay! Zara, you only did about 12 weeks didn't you hun?

    Tell us how many days ideally you'd like to work out then we can put together a rough split or outline. Alternatively check the journals on here or get your boyf to help you. We all have to left weights heavily no matter what category we enter!

    Last but not least, good luck


    #13
    zaraleoni
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    RE: Training for miss toned Female 2008 2007/06/12 17:48:43 (permalink)
    Flick... (long time no speak lol!) I did 14 weeks dieting to the NABBA Scottish then I did the caledonia pro am one week later so 15 weeks in total..... but i had a lot more to lose than i paln to have next year!

    Kitty is right... dont get anal about diet yet (plenty time for that later ) just eat clean and lots of small meals and ensure your protein intake is high so you can build muscle.

    I work full time too..... and I have friends who compete who work full time and have kids etc.

    Basically its hard but if you want it enough you manage. It sounds awful but somehow you get into a routine and you do cope. I got up and did an hours cardio every morning then trained (weights) my usual 4 nights a week. Part way through I changed it so that on my non-training (ie no weights) nights I did another hour of cardio as well as the morning one, and on training nights I did an extra 20 mins cardio afterwards.

    Funnily enough when its all over youre at a loss for what to do with your time lmao!
    post edited by zaraleoni - 2007/06/12 17:49:08


    #14
    flick161
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    RE: Training for miss toned Female 2008 2007/06/12 18:22:50 (permalink)
    Likewise, I'm currently starting a new job, learning to drive, and getting ready for a comp! And trying to fit dates in too lol!

    Zara, I'm on here all the time! You just don't stop past my journal!

    Hope you're still all motivated after this year's comps...

    As the ladies have said, get used to eating cleanly, that's rice, pasta, baked potaotes, chicken, Turkey, fish, ocasionally steak, veggies and oats... If you can do this without sauces and all other cr** you'll find a cutting diet easier next year... Get a good training plan in place and you'll be flying!
    #15
    Annie
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    RE: Training for miss toned Female 2008 2007/06/13 07:37:08 (permalink)
    HiAndrea

    At 5'11" and 70kg you sound pretty light already - weight isn't generally the best guide but i'm 5'9" and at 7 weeks out (natural figure competition) I am currently 69kg and haven't got a lot of fat left to lose.

    I would agree with the above comments - concentrate on weights, gain some muscle, eat clean but with plenty of protein and carbs to ensure you have the energy to fuel your workouts. Maybe a bit of cardio after weights a couple of times a week but i wouldn't do too much - you'll be doing plenty once you starting dieting Depending how you feel, you probably wouldn't start dieting til december.

    You'll get lots of advice and feedback from us lot, but ev eryone's different and you have to decide what works best for you then be focused and stick to it - i have 2 sons and a job and i'm fitting in 2 hours cardio and 45 mins weights every day at the moment (generally by geting up at stupid o'clock)... only for 6.5 more weeks tho!!
    #16
    flick161
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    RE: Training for miss toned Female 2008 2007/06/13 10:05:18 (permalink)
    Annie chuckling at your post as my cardio has been upped and I've been moaning like a banshee at my body's refusal to sleep past 5.30am currently!!

    Look forward to seeing you at the London Club, or at the Central itself! Hope all's going well...

    Andrea, Annie hit the nail on the head here, it's about finding somehting that works for you, then sticking to it...

    So work out what you want to do, how often, and then we can go from there...

    I'm also 7 weeks out and do an hour and a half cardio a day and an hour's weights.

    Until next year, I'd get a solid weights routine on the go, say 3/4 days a week and do however much cardio as you feel like but don't worry about losing weight, just gaining muscle... Combined with the right diet you have plety of time! Good luck! PM me if you want any further help
    #17
    andrea1981
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    RE: Training for miss toned Female 2008 2007/06/13 11:37:59 (permalink)
    thanks for the advice annie/flick

    I am going to start doing weights now, me and bf, have decided the ones i cant do inthe gym by my self, i will do at home, as we have free weights etc.

    Also...my bf, reckons i should start having prtoein shakes, after workouts, but i dont want to start taking this right now as i dont know whats in it. do you know of other alternatives that are in food groups.

    it may sound like i am not really into it, i am, but if you see my bf, vitamin cupboard, he could start a chemist by himself.

    thanks andrea

    #18
    gingernut
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    RE: Training for miss toned Female 2008 2007/06/13 13:01:32 (permalink)
    Protein shakes are used as an easy to prepare food supplement as part of your diet. They are easy to mix and the best ones are whey based. Use them where you find it difficult to consume protein in real foods. As whey protein is very easily absorbed by the body it is recommended to consume a shake shortly after weight training. Use them as in integral part of your diet.
    #19
    flick161
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    RE: Training for miss toned Female 2008 2007/06/13 14:19:58 (permalink)
    Alternatively, have some chicken as a solid food source but you'll need a carb after too to help speedy protein absorption...
    #20
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