no one seems to be able to...
I'm 5'2" 112 pounds and i want toned abs/ maybe even a 6 pack. what percent of body weight do i have to be? i'm 17% right now. if i did 30 minutes of abs 3-4 days per week plus pilates(3days) and running(everyday), how long would it take me? my measurements are bust: 36.5 waist: 26 hips:35.
i'm a female
thanks!
2007-05-20 08:54:57 · 5 answers · asked by runner1girl9 3 in Sports ➔ Running
Your goals are to be commended but I have to interject some thoughts and cautions.
Based on your ht, wt, and measurements, you might be a person who will never achieve a 6-pack stomach. In fact, pursuing that to the point of eliminating body fat to an unhealthy level is just not a good plan for a woman who is apparently athletic and in great shape already.
I'd rather see you:
1. Always take 1 day a week off from running. All my injuries I can trace back to long consecutive days of running.
2. Hydrate well and often
3. Instead of 30 mins of abs, split that up into general "waist-up" toning and strengthening, to include abs, back, arms, and chest. Including the entire upper body to include pectorals, you may find that your chest remains firm and supportive for a longer period of time.
Good Luck
2007-05-20 12:09:01 · answer #1 · answered by snvffy 7 · 0⤊ 0⤋
It sounds like your cardio is fine what you need to work on is exercises. Leg lifts develope both the glutes (butt.. always important on a woman!) and help to define the that V line well all love soo much. Next work on cruches (recommend ab ball), do slow percise movements, holding in the flex position and flexing your muscles. Also do multiple crunches, i.e. to the left, center, and right. One more thing, the abs are still a muscle group and should not be worked more then once every 3-4 days. Along with working abs try to adjust your diet (dont know how it is right now). Or wait about 40 min from eating to do your cardio that way your buring fat stores instead of readily available glucose and glycogen. Otherwise I wouldnt worry too much about body fat composition though.. for a female your already at the lower end of what is normal. I would just work till you are happy with your figure and not worry about "body fat". Good Luck!
2007-05-20 16:29:55 · answer #2 · answered by Bob 1 · 0⤊ 0⤋
You'll need to get down to at least 12% body fat. The type of running you do may vary how fast or slow it will take you to "shape up." An increasing ladder will help you achieve results faster and to achieve a nice body will take you at least 2 months depending on how hard you're working. Instead of doing abs for a set number of minutes, try to to a set number of abs and increase the number by 50 every week. Try to do the most challenging ones for you. This will help your wanted outcome come quicker. Also, try to maintain your weight while toning up, this will help you stay healthier and begome stronger.
2007-05-20 10:53:44 · answer #3 · answered by qsyoung 1 · 1⤊ 0⤋
Depending on how far or how many minutes you run everyday AND what kind of diet you have, it could probably take a month to notice some results and a couple months to get really nice, toned abs. You probably need to get down to 9-12%. It's unhealthy for females to get lower than 8% body fat. Good luck.
2007-05-20 09:22:50 · answer #4 · answered by Anonymous · 2⤊ 0⤋
Maybe nobody can give an answer because they're intimidated by the description of your physique! Your exercise regimen sounds good to me.
Come on peeps, what's up the thumbs down? I've been in 3 half-marathons and 1 marathon. This weekend I cycled 35 miles. I wasn't trying to be a smartaleck.
2007-05-20 09:02:46 · answer #5 · answered by quillologist 5 · 0⤊ 2⤋