Journey, Not A Destination

Yea, how many times per week are you weight training right now?

3xs a week, but last week was 2xs, before that the previous 2 weeks were 3xs. I have TRIED to get in an hour each time, full body, but it turned out to be an hour 2xs, and a half hour the other time--and last week I was bad and only did an hour on Wednesday and a half hour on Friday. This week I plan on 3 hours, M/Tu/F.

My next cut I think I'm doing some crazy starvation dieting. :)

BULLSHIT you liar! ;)

Ah to be a man and be like, "If I want something, I'll eat it" :p

See ya later!
 
Yep I work out at the gym, or I would never do it. LOL This is pretty much my game plan for that past 6 months, give or take:

Monday:
One hour of heavy duty cardio
AB roller at night before bed, about 35

Tuesday: Circuit Training 1/2 hour upper body (machines) Tricep pull downs, Bicep curls, overhead press, lat pull down, some lower body machines, but maybe just two. we do each for 30 seconds, then switch.

after circuit I usually ride the bike 8 miles or I take the hour long centergy class which is Pilates, yoga and Tia-Chi

Wed:
Body Jam class, that's 1 hour of full cardio
then go run on the Arc trainer or elliptical for 30 minutes

Thursday:
Circuit again and either bike ride for 45 minutes about 10 miles or run on elliptical

Every night I do the AB Roller before bed, trying to work the abs a little. It's really hard in my opinion.

I usually take Friday off and I'm just busy doing housework, outside stuff on weekends, so always moving, and still doing AB Roller.

What do you currently weigh, if you don't mind me asking?
 
3xs a week, but last week was 2xs, before that the previous 2 weeks were 3xs. I have TRIED to get in an hour each time, full body, but it turned out to be an hour 2xs, and a half hour the other time--and last week I was bad and only did an hour on Wednesday and a half hour on Friday. This week I plan on 3 hours, M/Tu/F.

Gotcha, yea.... I'd stick some moderate exercises in there. If you are training 3 days per week, throw a moderate day in there where you up your rep ranges to 8-12.

BULLSHIT you liar! ;)


I'm dead serious.

Ah to be a man and be like, "If I want something, I'll eat it" :p

Oh trust me, I can't eat whatever I want.

That's not a guy thing either..... or you wouldn't see so many big guys out there.
 
Hey Steve.. :)

Was wonderin' what yer thoughts are re: what I read in BL book?

Quote:

"If you can, drink your water ice cold. Your body needs to heat up this water in order to use it properly. Metabolically, heating up water takes energy. In other words, it burns up calories. In fact, you can automatically burn up an extra 50-100 calories a day by drinking just 4-8 cups of ice cold water." -End Quote

I have had 2 brain freezes today and a chest episode! :D

:rolleyes:
 


I read this and all I have to say is.....





don't be a.......

Hahahahahaahaha! That's a fucked up pussy.

And you are right.... I need to get a grip on my mind. It keeps drifting to skipping the gym. I need to get rid of this feeling of being content!!!
 
Hey Steve.. :)

Was wonderin' what yer thoughts are re: what I read in BL book?

Quote:

"If you can, drink your water ice cold. Your body needs to heat up this water in order to use it properly. Metabolically, heating up water takes energy. In other words, it burns up calories. In fact, you can automatically burn up an extra 50-100 calories a day by drinking just 4-8 cups of ice cold water." -End Quote

I have had 2 brain freezes today and a chest episode! :D

:rolleyes:

It's true. Although I'm not sure about the 50-100 calories per day claim. I haven't seen that research.

At the end of the day, I'd say drink your water however you see fit b/c the differences are going to be negligible.

Hell, you could also work in a freezer too.... that would burn more calories. :p
 
Good Morning Steve!! Sorry I didn't respond last night, I rarely get online in the evenings. I'm currently at 176 pounds, and I'm 5.6 1/2 not sure if I mentioned that previously. I'm a big girl. LOL LOL
 
Good Morning Steve!! Sorry I didn't respond last night, I rarely get online in the evenings.

Morning. :)

I'm currently at 176 pounds, and I'm 5.6 1/2 not sure if I mentioned that previously. I'm a big girl. LOL LOL

I wouldn't call that a 'big girl.'

Yep I work out at the gym, or I would never do it. LOL This is pretty much my game plan for that past 6 months, give or take:

Monday:
One hour of heavy duty cardio
AB roller at night before bed, about 35

Tuesday: Circuit Training 1/2 hour upper body (machines) Tricep pull downs, Bicep curls, overhead press, lat pull down, some lower body machines, but maybe just two. we do each for 30 seconds, then switch.

after circuit I usually ride the bike 8 miles or I take the hour long centergy class which is Pilates, yoga and Tia-Chi

Wed:
Body Jam class, that's 1 hour of full cardio
then go run on the Arc trainer or elliptical for 30 minutes

Thursday:
Circuit again and either bike ride for 45 minutes about 10 miles or run on elliptical

Every night I do the AB Roller before bed, trying to work the abs a little. It's really hard in my opinion.

I usually take Friday off and I'm just busy doing housework, outside stuff on weekends, so always moving, and still doing AB Roller.

So here is what you are currently doing along with 1 session of body pump each week.

Couple of things:

Excluding the body pump class, you are doing resistance training 2x per week. I don't have an issue with that considering you are dieting and the primary reason to weight train besides the metabolic boost is to preserve muscle. Two sessions per week will be satisfactory with that in mind.

However, I suggest switching some things up with your programming.

For instance:

You say you do each machine for 30 seconds. Does that mean you don't have a set and rep scheme that you follow? You just pump away on each machine and once 30 seconds are up, you switch?

If this is the case, I'd add a little more structure to the program, which I'll get into in a moment.

Concurrently, from the sounds of it, you are doing too much isolation work. Machine arm training is just about useless while dieting. If anything, one or two sets can be thrown in at the end of training if you feel the *need* to train your arms.

I'd rather see you stick with more compound lifts. This can come in the free weight package or the machine package. Obviously I prefer free weights, but you should do what you are comfortable with. I simply ask that you don't neglect the free weights entirely. Work a little bit in here and there as time goes on so that you can build some confidence and familiarity. Free weights are ALWAYS better than machines.

With that out of the way, what should you do IMO?

I like to structure my programming around resistance training and I suggest you do to.

That said, your resistance training sessions should be evenly spaced out. Ideally you'd do your resistance training on a Tuesday and a Saturday, and fit the body pump in between someplace. Obviously these aren't the exact days you need to ahere to.... just an example.

In terms of your resistance training, Id suggest something like this:

Day 1:

Squats -- 3 sets of 10

Stiff Leg Deadlifts -- 3 sets of 10

A chest (horizontal) pressing exercise -- 5 sets of 5

A back (horizontal) pulling exercise -- 3 sets of 10

Any accessory work you want to add in, this can include a couple of sets of arms, calves, abs, etc. Just don't go overboard.

Day 2:

Lunges -- 3 sets of 10

Leg Curl machine -- 3 sets of 10

Another chest pressing exercise (possibly an incline) -- 3 sets of 12

Another back/pulling exercise -- 5 sets of 5

Any accessory work you want to add in again.

----------------

I didn't give you specific exercises for chest and back simply b/c I figured you'd stick with the machines for a while and I have no idea what you have available. If you have questions, don't hesitate to ask.

I'd rest 60-120 seconds between sets.

Then add cardio in as you see fit, around the resistance training.

This is just a thought, you don't need to listen to me.... it's simply what I would do. :)

As far as the ab roller, I'd stop that. Or cut back on it. You do not need to work your abs every single day. In fact, you shouldn't. I'd honestly rather see you doing some lower rep sets of crunches. At most 3x per week. You could do your ab roller 1x and then do 2 more times at the gym on either a machine or regular old crunches. 2-3 sets of 10 sounds about right. If you can blow by 10 reps, add resistance.
 
This sounds like a great plan!! I'll give it a shot and see what happens. I thank you very much for taking all that time to type it out for me. I'll put a stop on the ab roller every day too, and continue with crunches, that's what I did before the ab roller anyways. LOL :) Do you think I should up my calories at all?? I'm currently eating between 1600-1800 a day. THANKS SO MUCH!! I feel like I owe you a fee for all of that. :hug2:
Kim
 
This sounds like a great plan!! I'll give it a shot and see what happens. I thank you very much for taking all that time to type it out for me. I'll put a stop on the ab roller every day too, and continue with crunches, that's what I did before the ab roller anyways. LOL :) Do you think I should up my calories at all?? I'm currently eating between 1600-1800 a day. THANKS SO MUCH!! I feel like I owe you a fee for all of that. :hug2:
Kim

You are welcome.

What has your weight been doing the past couple of months?

How consistent are you with 1600-1800 calories?
 
So what do dead lifts do for you? They seam to hurt my back. Have I not worked it enough or something?

Oh and are you serious that drinking ice cold water is better for you?

By the way Hi and i hope you have a wonderful day!!:)
 
I'm pretty consistant and my weight has dropped about 3 pounds in the past two months, not much in my book, but I've dropped drastically in inches, which just blow my mind.
 
So what do dead lifts do for you?

They work your entire posterior chain, which consists of much of your back, glutes, hamstrings. It's an insanely effective exercise in terms of working your body systemically.

They seam to hurt my back. Have I not worked it enough or something?

1. Never continue an exercise if it is hurting you. Figure out why before you attempt it again.

2. Have you ever had back pain before?

3. If not, your form is probably off.

4. What kind of pain and where?

5. If you can't do them pain free, I'd suggest starting with something like hyper-extensions, leg curls, light good-mornings, etc.

Oh and are you serious that drinking ice cold water is better for you?

I don't know about better for you.

But any extreme environment factor warrants a response from our bodies, have it be extreme cold/heat, etc.

I wouldn't worry about it, honestly. As I said before the differences will be negligible.

By the way Hi and i hope you have a wonderful day!!:)

Hi and thanks. :)
 
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