Hello, I'm 21 5'3" and I weigh between 110 and 115 lbs.  I just bought an elliptical and I was wondering how many days a week I should use it, and how long and at what intensity level each time.  I am going for a toned look so I feel confident in a bathing suit this summer.  Thanks.
206201
The resistance level depends on you and the model machine you bought. I would suggest to start out low and work up gradually. A good way to do this is to do "intervals" of the higher resistance. Try bursts of 30-60 seconds of the higher resistance and then go back to whatever resistance you can handle for the whole time of your cardio. Do several of these bursts throughout your cardio and recover for a few minutes in between. I would also suggest that you do some strength training. You could do simple exercises at home like squats, lunges, calf raises, sidelying leg lifts (inner & outer thigh) to start. This is just lower body. You could do pushups, dips, and hand weight exercises for your upper body. There are dozens of web sites and magazines with instructions on proper form for these exercises. \n\nJust don't leave out the strength training because most women feel like they are fat when in fact they just need to build up their muscle mass to firm areas up and stop them from looking flabby! It helps with your shape. Remember you can't spot reduce but you can spot tone! Good luck and don't be too hard on yourself!
613666
I had signed up my mother and aunt for Curves a few years ago.  I thought I'd give it a try too for a month.  I couldn't stand it.  Like someone else mentioned, if you have a fear of going to the gym because of the whole 'meat market' thingy, or you are extremely self conscious about your body, then curves is for you.  Its definetly for older women.  I'm younger, and I couldn't stand it.  The music wasn't for me, there was no variety, and if you're not a 'people' person, be warned that the circle set up kinda makes women want to start chatting since you're facing each other as you work out.  \nThe problem I had with it was that it was too routine.  You do a machine for I think its 30 seconds, then jump to the next station that requires you to do a cardio activity.  You do the circuit like 3 times, and that's equal to the half hour time.  The woman at our gym wasn't crazy about women going over the half hour limit.  Don't know if it was her or the curves policy.\nThe other problem is by the time you jump on one of the weight lifting machines, its time to get off and jump over to the cardio station.\nI'd recommend curves only if you're starting out a workout routine into your life.  I mean if you've never worked out before, then Curves would probably be a good start to get you to at least begin to work out.  But I wouldn't stick with curves for a long term gym.  \nThe intial weight loss from CUrve's workouts seems to be good, but then it kinda stops.  I know from the gym magazines that I've read, that your body gets 'used' to doing the same workout over and over again.  So you get used to the same movements, there's no new routines.  Not to mention you get bored.  \nUltimately its up to you.  If you've never worked out, then start with Curves and see if you like it, but just ask for a shorter contract just in case you don't like it.  My mom and aunt liked it because it did make them go to the gym, but they never lost much weight.  Again they had intial weight loss, but then it stopped, not much more than 10 pounds.\nGood luck.
274827
At your age and height, 115 is a perfect weight.  And, weight is relative anyway.  What is important is what makes up the weight that you carry.  For instance, lean, trim muscle weighs more than fat, so a person without a lot of excess fat on their body is going to actually weigh more than the same-size person who has a lot of excess fat.  So, what you really need to be concerned with is your physical well-being.  Are you in good shape?  That's a much more important question than what you weigh.  I'd say that as long as you are in good shape and not carrying around a lot of excess fat, you're doing fine.
401466
A week is not long enough to see results.  You need to carry on and keep enjoying your new lifestyle.  It has taken years to put on the weight so at least give it a few months to take it off again.  I think they say to aim for a pound a week to be healthy.  Also remember that muscle weighs more than fat so be prepared for some weeks to go up again and don't get discouraged, keep going.
157714
Well, I am not sure if you have access to a Elliptical Trainer. But, it works your arms, chest, abs, legs and glutes all at the same time and you will see results within a week. It is an excellent overall exercise machine. You will burn 100 calories in 8 minutes. Stay away from Sodium, Sugar, dairy products and carbohyrdtaes and you will lose weight quickly. Drink plenty of water and eat alot of lean protein and vegetables.
88065
Hi when using the machines that you are at the moment a great way of knowing that you are using them properly is that you should feel it in the area you are trying to work also the reps should be quite hard for you to do so if you are doing ten reps you should be feeling it in the muscle by rep 5 or 6. There are two ways to train either strength or endurance it sounds like you need strength so the principles of that are heavy weight (not too heavy!!!!!!!!!!) With minimal repetitions to work for endurance it is light weight lots of reps.  Any instructor worh their weight should be able to get you what you need.  Ther are also a full range of classes like pilates, legs bums tums (boring i know but effective) and cardio box ect also there are mannual leg lifts and squats where you use your body weight rather than machines and you have more control as long as you do it correctly but most of all speak to an instructor you will also tone up first before you build so keep at it.  Sorry to have bored you hope i have helped a little as i don't know the weight of the weights you are using ect.
339856
for the total day with what you describe\nfrom 1400 to 2200 \nwatch your weight and if it starts to climb, cut back \nand again when your at your level or still dropping add a little until you find your good calorie area..we all have different ones\nand if you are more active for a week maybe just a little more if you want..\n\ngood luck\nsmile
439439
I believe you're fine, ur just not made to be pole thin that's all...if you feel self conscience about ur weight, exercise 3-4 times a week!!! You could also try looking up weight charts!
173289
if your a girl (day-sha-vo), i know i put in 18 yrs, your around that (16yrs if i remeber right)...\nYour Data \nMeasure: US \nAge: 18 years \nGender: Female \nHeight: 5' 4" \nWeight: 120 pounds \nPregnant: No \nBreast feeding: No \nActivity level:\n(hours/day) 0 hours - Sleep\n0 hours - Very Light / Sedentary\n0 hours - Light\n0 hours - Moderate\n0 hours - Heavy \nCalorie distribution: Fat 30 percent\nProtein 10 percent\nCarbohydrate 60 percent \nWeight goal: Maintain weight \n\n\nHealthy Body Weight Range\n\n\n\n\n\nLegend \nWeight range:  \nYour weight:  \n\n\n\nHealthy body weight range is: 108 to 132 pounds\nYou are within the healthy body weight range\n\n\nExplanation\nThis is a healthy weight for you based on your height, gender and pregnancy status.\nThe weight range does not consider your level of fitness. If you are an athlete, your weight goal based on your percent body fat would be a better indicator of what you should weigh.\n\n\nBody Mass Index\n\n\n\n\nLegend \nYour BMI:  \n\n\n\nExplanation\nBody Mass Index calculates how much body fat you have.\nLean BMI means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight by eating more food and exercising to increase your amount of muscle.\nHealthy BMI means you have a healthy amount of body fat for your age.\nOverfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat.\nIf you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh. If you entered a current percent body fat that is lean, you will not get a BMI calculation.\n\nNutritional Facts\n\nYour Nutrition Facts\n\n--------------------------------------------------------------------------------\n \nCalorie Daily Value 1,510 Calories from Fat 450 \nTotal Fat 50 g \n   Saturated Fat 17 g \nCholesterol 300 mg \nSodium 2,400 mg \nPotassium 3,500 mg \nTotal Carbohydrate 226 g \n   Dietary Fiber 25 g \n   Sugars 38 g \nProtein 38 g \n\n--------------------------------------------------------------------------------\n \nVitamin A 5,000 IU Vitamin C 60 mg \nCalcium 1,000 mg Iron 18 mg \nVitamin D 400 IU Vitamin E 30 IU \nThiamin 1.5 mg Riboflavin 1.7 mg \nNiacin 20 mg Vitamin B-6 2.0 mg \nFolate 400 mcg Vitamin B-12 6 mcg \nBiotin 300 mcg Pantothenic Acid 10 mg \nPhosphorus 1,000 mg Iodine 150 mcg \nMagnesium 400 mg Zinc 15 mg \nCopper 2 mg \n \n\n\nExplanation\nThe calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.\nFood labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don’t add fat or deep fry these nutritious foods.\n\nThe remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.\n\nHealthy Exercise Suggestions\nThe Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer. Some activities that burn about 150 calories - the types of exercise defined as moder
280532
First off, are you at more of a beginner or intermediate level - meaning how knowledgeable with the equipment are you?  Either way, you need a program that works for you.  You said that you work out 3 or 4 times a week, so I am going to give you a plan for 3 times a week.  \n\nFirst you want to do a 5 minute workout - walk/slight jog\nThen do about 20 or so inutes of cardio (your choice of what kind)\nMake sure after your cardio you do a 5-10 minute cool down\n\nAfter your cardio and cooldown, make sure you stretch effectively.\n\nNow, on to the weights....\n\nI would do 3 sets of 15 repetitions for each exercise below:\n\nBicep Curls\nTricep Extension\nShoulder Press\nSeated row \nChest Press \nInline chest press \nLat pull down \nLeg press \nLeg extension \nLeg curl \nAbdominal crunch \n\nObviously your weights will vary.  You want to do enough weight so that you can feel you muscles working, but not enough so that you can hardly lift them.  \n\nI hope this helps.  If you have any questions, please feel free to contact me.  Thanks and Good Luck!!
286135
I would go for the elliptical. Its the best!!!! For more information go to http://www.dickssportinggoods.com/family/index.jsp?categoryId=863231&kw=eliptical and you will find a lot of variety and prices you like. I hope I helped you.
546120
I vote....just get toned.  You are a decent weight for your height.  Maybe you can get 5lbs lighter, but with weight training, that should be easy.  I would focus on toning with weights and keeping an eye on what you are eating.  I lost 54 lbs (you can see my before and after picture here http://www.healthandstrength.net ) and I found that using weights was the best thing that I could have done, next to my diet of course.  My 5 favorite ab exercises, that I noticed the hugest difference from are here http://www.healthandstrength.net/abexe.htm and don't forget that you need to take a day's rest between workouts so your muscles can repair.  Make sure you take a good protein shake or something high in protein after your workouts.  I would say to lift weights 2 -3 times a week and give yourself time.  Most people notice results in as little as three weeks, but to REALLY get a hot bod like all the ones you see, that takes months, so be consistant and stay strong!
473160
You sound like a healthy weight already.  Dont need to diet, but if so, just stick to the treadmill for a good workout three times a week and as far as eating goes, eat fruits/veggies/and whole grains and cut out fatty and greasy foods and cakes/cookies/things like that.  worked for me and is still working as I am 5'1 and have gone from 120 in the summer to now 110 and still dropping by doing just that. and i am never hungry! =)
433798
Hey girl, I'm in a similar situation (5'7", 150-160 lbs, 22 years old).  I'm definitely not fat, in fact I've been told that I'm very thin.  My problem is my thighs are big because I've been a softball catcher for 6 years.  Plus, big butts and boobs run in my family.  Trust me, 120 pounds is too thin.  I know this is so cliche, but muscle weighs more than fat.  I was 130 at one point and I looked like I was anorexic.  Just do exercise that you enjoy.  I currently do Yoga Booty Ballet, which targets the butt and abs.  It's pretty fun too, especially the YBB Live workouts.  The internet address is below.
192568
You're really, really bored, aren't you?  I'm rather shocked at people who are taking you seriously.  In my humble opinion, you are severely underweight.  At your height, you should not weigh less than 350.  Eat up, snookums!
435144
I'd say probably around 126lbs (near 9 stone), but a little more or a little less won't make much difference.  \n\nTo be honest, it depends a lot on your frame.  If you're broad shouldered or have large breasts, they weigh quite a lot, and a low weight will make you look kinda disproportionate.  It also depends what weight you're happy at - if you're all light-headed and feinty at the bottom end of your healthy weight scale, then that's not too sexy!  But, similarly, if you're at the top end of your healthy weight scale and you're feeling heavy and sluggish, then that's no good either.  \n\nI've seen some VERY slim people, but most of them had a small frame and were very, very sporty (like one girl would get up at 4am every morning in the summer to go surfing, would go to work and them spend all evening surfing or skateboarding!) and some of them did look kinda disproportionately skinny - they were an off-white-blue color from lack of nutrient and their bones stuck out mega-yucky!\n\nI'd say focus on being happy with what you see in the mirror.  Don't worry about what the perfect weight is - just try to find a balence that's right for you and your lifestyle.
259824
Elliptical trainers are great because they don't feel so difficult as treadmills.  I do think, however, that the readouts for calories burned tend to be overly generous or high.  It might tell you that you burned 450 calories in 40 minutes, but I don't think that anyone really burns that many!\n\nI would work out for 30-40 minutes (including cool down and warm up) - pick one of the preset programs that incorporate some "hills."  Don't lean on the machine or rest your upper body while you work out - it's a common mistake.  Instead, try to pump your arms freestyle or pump with the skiing handblebars if they come on your machine.\n\nA few years ago, I lost about 10 pounds in about 9 months (I wasn't dieting at all), and I only used the elliptical at my gym.  If you work out 5 times a week, I think it's a very effective way to melt some fat and improve your cardio system!