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5kgLifter · 09-07-2009, 09:46 PM

If you're after a full body progam, this link will help you put one together:

http://exercise.about.com/cs/exbegin...egstrength.htm

If you're after only targeting certain body parts see here:

http://realwomensfitness.com/articles/

At 5' 3" you should be consuming around 1400+ calories for basic metabolic function and with the amount of exercise you do, it is closer to 1600-1800+ calories...but that's ultimately up to you. No trainer would recommend anyone exercising on such little food intake. I'm 5' 3" and eat a whole lot more and am losing weight through my training. With under a 1000 cals you may not be consuming enough food to take in adequate nutrition and may well end up feeling tired all the time and you could end up with more illnesses because the body will drop it's defences first since that is the least important in relation to the workings of the internal organs etc. Eating less, does not mean that you will necassarily lose weight, sometimes the body holds on to the weight even harder.

09-07-2009, 09:46 PM	#4 (permalink)
5kgLifter Super Moderator Join Date: Jan 2009 Location: Brigadoon Posts: 905	If you're after a full body progam, this link will help you put one together: http://exercise.about.com/cs/exbegin...egstrength.htm If you're after only targeting certain body parts see here: http://realwomensfitness.com/articles/ At 5' 3" you should be consuming around 1400+ calories for basic metabolic function and with the amount of exercise you do, it is closer to 1600-1800+ calories...but that's ultimately up to you. No trainer would recommend anyone exercising on such little food intake. I'm 5' 3" and eat a whole lot more and am losing weight through my training. With under a 1000 cals you may not be consuming enough food to take in adequate nutrition and may well end up feeling tired all the time and you could end up with more illnesses because the body will drop it's defences first since that is the least important in relation to the workings of the internal organs etc. Eating less, does not mean that you will necassarily lose weight, sometimes the body holds on to the weight even harder. __________________ Lift light, lift heavy...ultimately it's your progress that counts!