My wife and I have been members of our gym for a year. Our first personal trainer wasn't very helpful and we really did not learn much from him. I've been doing most of my own research on workouts and I've become trainer for us both. My wife wants to lose fat and tone and I want to lose fat and add muscle. We workout 3 days a week (MWF) and on those days we workout with weights about 45 minutes - 1 hour and about 25-30 minutes of cardio after (treadmill or bike). Here's where the confusion sets in. We don't know how much we should be lifting. For each of my weight bearing exercises, I do 3 sets of 10 reps each, adding weight for the 2nd and 3rd set which reduces the number of reps for my 2nd and 3rd set to about 6-8. My wife does somewhere in between that. She performs 2 sets of weight bearing exercises of about 10-12 reps each, adding more weight on the 2nd set. How does this sound to you ? We have both lost about 10 lbs each. We could have lost more, but we are struggling to get our bad eating habits under control. Is she doing the correct weight bearing sets for toning. Should she add more reps and reduce weight. Is my routine going to get me big ? I'm seeing results, but I don't know how big I should have gotten in the past year ? Can we lose fat while doing weights, or should we concentrate on mainly cardio for now ? I know this is a lot, but please help us.
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Help...are we doing this right ?
- Thread starter eman7911
- Start date
cmon diet is just as important as lifting. for guys 6-8 reps is good for mass, and for women and toning 12-15 is typically optimal, it all depends on the person, ya just gotta try it for a while. What sort of training splits are you doing? I recommend doing chest/shoulders/triceps on monday, legs wednesday, and back, biceps on friday, they can pretty much be interchanged how you want, I wouldnt really try to do bodyparts too often though typically a week is good. typically its hard to gain muscle and burn fat at the same time, I would recommend cardio 3 times a week and lifting weights 3 different days of the week, and with cardio it in the morning before eating. I would also look into HIIT, it helps maintain muscle when your trying to get rid of that fat. Once you get your diet under control and consistent youll see changes. Drink lots of water and good luck.
Yeah protein is a must if your trying to pack on mass. I would recommend getting AT LEAST 1 g of protein for every lb of body weight. and sungod I think it will work out to around that percentage anyways. just make sure your really pushing yourself on that last rep, building mass you gotta keep those muscles under constant strain during the set. just stay within those reps itll work