Kris
Age: 37
weight: 115 pounds
Height: 5ft 3"
Favourite Bodypart: Legs
How to Get in Shape after 30 years old!
When I turned 30 I decided to take control over my lifestyle and make some
drastic changes... for the better. In doing so I began working out, lost 60
pounds and have been hooked ever since. I have always been physically
competitive and active. It has become my goal and dream now to whip my ass
into serious shape and have it land on stage. I would love to start by
figure competing and its time to make it happen! Many times I am almost
there and then drama begins in my life and I lose focus. Well times have
changed, my days are all for me and my dream.
My Training for women over 30
6 Days per week:
Monday: Chest and Hamstrings
Tuesday: Shoulders and Abs
Wednesday: Biceps and Triceps
Thursday: Back and Abs
Friday: Legs
Saturday: Abs and Cardio
Sunday: Rest Day
My Favourite exercises for Abs are Hanging Leg Raises,
Knee-ins, Swiss Ball Crunches and Janda Sit ups
I train abs three times per week, however, the most
important aspect in keeping those abs lean is cardio and
diet. Forgrt
doing lots of ab workouts if you have body fat higher than
15%, they will not show through. You're much better
investing your workout time into do cardio (fat burning
exercise). My favourite is the treadmill for 30 minutes
immediately following my weights workouts four times weekly.
Diet for female over 30
Diet is the absolute key to keeping lean ansd having a nice
flat, toned stomach...period. My diet is predominantly high
protein, moderate to lwo carb and low fat, but with plenty
of un-saturated fat from fish and nuts!
My favourite protein sources are chicken and turkey (with a
little cranberry), white fish and salmon one per week, egg
whites and whey protein shakes, plus the occasional bar.
My carbs come from quality sources like baked potatoes,
brown rice, green veggies, wholegrains, salad etc.
And as mentioned above, un-saturated fats come from nuts
(almonds) and fish.
Here's a look at a typical days diet intake:
Meal 1:
60g oats
5 egg whites or protein shakes with 1.5 scoops of powder
1 tbsp flaxseed
Meal 2:
Tuna on wholewheat, 125g of tuna
1 apple
Meal 3:
100g turkey meatloaf
150g sweet potato
1 tbsp Udo's oil
Meal 4:
120g salmon
Large serving of green veggies
Meal 5:
6 egg whites made into scrambled eggs
1 cup veggies or few rice cakes
Hope this gives you a valuable insight into my training and
diet. Keep working hard towards your goals ladies and
remember, cardio and diet will get you a great midsection!
Train Hard
Kris
Transform YOUR ABS...and YOUR BODY!
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