Need Advice

V

Vanisa

0
I need some advice. I've been going to the gym on and off for about 3 years now. I try to go 3-4 times a week. I'm 5'1" and weigh about 118. My goal is to tone up my legs/hips/butt and to get down to 110. On days when I workout my legs, I usually do inner/outer thigh machines, leg presses, calf raises and lunges. How many reps/sets/weight should I be doing? Are there any other leg workouts I should incorporate? Also, when I get home from the gym I drink a Light MuscleMilk shake with skim milk, is this a good idea, or should I eat/drink something else?

Any advice is greatly appreciated.
 
Monday (legs)
20-30 minutes of cardio
leg presses (start at 100 lbs. do 12 reps, move to 110 lbs. do 10 reps, 120 lbs. to 8 reps)
inner thigh (3 sets of 10 at 50lbs.)
outer thigh (3 sets of 10 at 50lbs.)
lunges (3 sets of 10 (each leg) with 10 lbs. of weight)
prone leg curls (3 sets of 10 at between 30-45 lbs.)

Tuesday (back/chest)
20-30 minutes of cardio
lat pulldowns (start with 50 lbs. do 12 reps, move to 60 lbs. do 10 reps, move to 70 lbs. do 8 reps)
chest presses (start with 35 lbs. do 12 reps, move to 40 lbs. do 10 reps, up to 45 lbs. do 8 reps)
row machine (3 sets of 10 at 45 lbs)
shoulder presses (same as chest presses)

Wednesday - off

Thursday (same as Monday)

Friday - off

Saturday (same as Tuesday)

Sunday - off (cardio)

Diet consists of oatmeal (Quaker Weight Smart) for breakfast, usually small snack (yogurt/fruit/cheese) about 2 hours later; usually sandwich or salad for lunch; another small snack about 2 - 3 hours after lunch and dinner is usually baked/grilled chicken breast with veggies.
 
I agree, I would switch the cardio to after weights. Alternatively, why not have days where you lift and days when you just do cardio (currently your days off). I suspect you would have more energy for lifting if you hadn't just done 20-30mins cardio which would ultimately help you achieve your goals.

You haven't posted your diet either. As you're trying to lose weight, a huge part of achieveing that goal will take place in the kitchen.
 
I have to assume since you are doing the same weight and reps for shoulder press as chest press, you are not really pushing yourself on the weights. You should be able to do chest presses with 25-100% more weight than shoulder presses. The biggst mistake most women make with weight training is not pushing the weights up when they can. If you keep doing the same weights month after month your body acclimates to that load and you get less and less benefit every exercise session. You have to increase the load, preferrably by increasing the intensity, to continue to recieve optimal benefit from your exercise sessions. Don't be afraid of gaining too much muscle. The only people who gain too much muscle are the few gentically gifted and the drug users.
 
lester said:
For starters, with all that time you have I wouldn't start each with the cardio.
Click to expand...

I hear you burn more calories when you do cardio after weightliftng, so I agree with this post.:)

I have to assume since you are doing the same weight and reps for shoulder press as chest press, you are not really pushing yourself on the weights. You should be able to do chest presses with 25-100% more weight than shoulder presses. The biggst mistake most women make with weight training is not pushing the weights up when they can. If you keep doing the same weights month after month your body acclimates to that load and you get less and less benefit every exercise session. You have to increase the load, preferrably by increasing the intensity, to continue to recieve optimal benefit from your exercise sessions. Don't be afraid of gaining too much muscle. The only people who gain too much muscle are the few gentically gifted and the drug users.
Click to expand...
I agree with this also... but I think the reason most people don't push themselves is because they don't know HOW. They either add too much weight and overtrain or add very little weight in a long period of time because they think that they would overtrain or injure themselves. A good way to push yourself in a safe manner is to add an extra rep to your lifts every time you workout. For example:
Chest press-45 lbs with 8 reps
next workout-45 lbs with 9 reps
next workout-45 lbs with 10 reps
next workout-45 lbs with 11 reps
next workout-45 lbs with 12 reps
Add 10 pounds and start all over.
 
Work out stuff...

right...
instead of working out the way you are, when i train my model clients, i'd actually mix things up alot. one week we'd be FULL on weights aiming about 8reps on 2 working sets by "full on weights" i mean things like unaided chin ups, heavy bench presses (approx. 80-85% of your max weight you can lift) etc. that is one of the work outs. the other one involves 15-20 reps at about 70-78% of your max weight you can lift. legs can be a hard one to train into one of those "toned" form...there's a lot of varieties for that, you may try leg pressing your body weight for the 15-20reps work out, if you find the load too easy increase it by 25% of your body weight, while the heaviest weight for you do will best be around 50-65% of your body weight. the adductor and vastus lateralis workouts you mentioned, there really ain't any exercise that are bad but those guys also made a point of it is not the most efficient to train. while those other ladys definitely have a point in regards to nutrition takes a big part of how a person looks. what i stress on the most with my clients is "2-3L of WATER A DAY", this takes away muscle retention that is very common in everyday people due to the high salt intake, which would also somewhat make you look "bulky"
 
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