Fat loss + muscle gain (female)

[IcedPhoenix]

Hello everyone!

I'm an 18-year-old runner preparing for a 10K (if you have any tips for more effective workouts go ahead) so my tights (exept for the inner thigh) are well trained.

I'd like to work on my abs (unfortunately hidden between a layer of fat),arms (exept for biceps and a little shoulders I don't have much to brag about) and back (I'm having some back pain lately and need to work on my posture).

So... Any advice or exercise I could do? :)

Thanks a lot.

[gymdandee]

Marathoners benefit from a higher carbohydrate load, says Running Planet. Where you are in your training plan also influences a runner's diet. If you are in the long-run stage of training for a marathon or ultra marathon, you will need more calories and carbs.  Fresh fruits and vegetables, whole grains, lean proteins, unsaturated fats and low-fat dairy. No processed foods they have extra sodium, sugar and fat and doesn't offer nutrition to working muscles. An endurance runner should eat more carbohydrates, aiming for more than the average recommendation of 50 percent of daily calories, says renowned running coach Hal Higdon. When running long distances  about 20 to 25 miles per week you burn about 2,500 calories per day, but the actual amount depends on your size, age, gender, activity level outside of training and your running efficiency.
Chris Carmichael, his book "Food for Fitness,' recommends a meal plan for a training day that involves a 90-minute run and includes about 70 percent carbohydrates. Start with a breakfast of a cup of oatmeal, skim milk, two slices of whole grain toast, a piece of fruit and fruit juice. While training, consume 24 ounces of a sports drink and a fig bar or energy bar. After training, a recovery drink or recovery bar suffices. At lunch, black beans and roasted peppers wrapped in a whole grain tortilla with salsa, brown rice and a handful of baked tortilla chips offers a mix of carbs and protein. In the afternoon, a bran muffin and a banana. At dinner, herb-roasted chicken, rice pilaf, mixed vegetables served steamed, a green salad and a whole wheat role satisfies a hearty appetite. For dessert, enjoy plain yogurt with raspberries and honey.

According to Rick Morris from the Running Planet website, the abdominal crunch is a top core exercise for runners. The basic movement trains and strengthens the core and can be performed by runners of any ability level. Focus on proper form, controlled movements and breathing throughout the range of motion for each repetition. Advanced runners can perform variations of the crunch to increase intensity by using a medicine ball or stability ball.
The supine march core exercise activates the transverse abdominus that helps to stabilize the pelvis and lumbar spine while running. Matt Fitzgerald from Competitor.com suggests that the movement forces your legs to move freely and alternately while maintaining stabilization. To perform the supine marches, lie face up with your knees bent and feet flat on the floor. Then, alternate lifting one leg until the foot is even with the opposite knee. Repeat with each leg for a total of 20 repetitions per leg.
Rotational exercises recruit the obliques along with the rectus abdominus to improve your ability to control rotational forces while running. The best exercise to improve rotational strength and stability is a standing trunk rotation on a cable machine. You can perform this exercise by holding a cable pulley machine and rotating your shoulders to pull the weight across your body. Perform 10 repetitions per side and repeat for a total of three to five sets.
Mark Verstegen, owner of Athletes' Performance training facility and author of “Core Performance,” suggests that pillar bridges are a top core exercise for building overall stability and strength in the abdominal's and obliques. Unlike other core exercises, pillar bridges use a static motion where you don’t move. To perform pillar bridges, lie face down and place your forearms under your chest. Lift your body off the floor, and hold your body straight for 30 seconds. Rest for 30 seconds and repeat for a total of three to five sets.
Your best bet is to gradually build up to 30 minutes of brisk walking two to four times a week. Regardless of your starting point, you should be able to reach this goal in two weeks. Then you can try “run-walking,” where you alternate between five minutes of running and one minute of walking. Keep up that cycle for 30 minutes, and perform the workout up to four times a week for three weeks.
Good posture puts less stress and impact on the joints, which reduces injury risk and increases efficiency, meaning you can run longer with less exertion. While running, keep your chest up and your shoulders down. Your feet should land underneath your hips, positioning your body in a straight line from your head to your toes. Avoid leaning forward from the waist, which can tax the lower back.
Keep your hand unclenched to prevent unnecessary tension. Because running is forward motion, if your arms swing across your body, energy is wasted; so tuck your elbows into your waist and your arms will naturally move forward and back. Finally, listen for the sound of your footfalls; if they register heavy, try landing more softly.
Running shoes, the type of shoe that is right for you depends on various things, including your body weight, how often you run and the height of your arch.
You should find a specialty running store and ask for an evaluation. An experienced shoe salesperson will evaluate your needs and make footwear recommendations for you. The best shoe is the one that fits well and feels good.

[Chelsieb113]

Hey! I've noticed that doing kettle bell workouts work out your whole body. Arms, legs, and abs!