Really need some advice please.

R

Rosepetal

0
Hey there,I really need some help to keep me on track.

I have been exercising for a month now.My old programme was as follows.

ON WEIGHT DAYS(every second day)

*Leg press(which i felt but never got sore from)
*Chest (using the machine)
*Back (machine where i pulled this chain with a handles on it back and forth while i was seated).
Then cardio about 30mins on cross trainer and stair climber.

CARDIO DAYS
30MINS-cross trainer,stair climber(i would also try and get 20min on my treadmill through the day)

OK now when i just got weighted i had only lost 2KG..THATS IT:( and i had put on 2cm on my thighs(if his measurements were correct.)...So right now im a bit dishearted.

SO NOW I HAVE A NEW PROGRAMME-which goes like this

WEIGHT DAY(every second day)
*Lunges(using the swiss ball behind me...just till i get the technique)
*Leg extensions
*Shoulders(mahcine)
*Biceps(pull machine)
*Triceps(same machine as above)
*Abbs
Then cardio followed by this on the bike and stair climber and intensity harder now

CARDIO ON OTHER DAY.


I really want to try and loose more fat my goal was to loose at least 8kg in 12 weeks(im on a challenge)..can anyone tell me if i need to be doing more weights or what i may be doing wrong for this small weight lost????
I try and eat 6meals a day protein and carbs(no carbs at night).I have a protein shake(made with skim milk powder and trim milk)...what am i doing wrong im feeling like its all just a waste all this hard work for 2kg..HELP!
 
Thats program sounds pretty average to tell you the truth it isnt all that balanced and is lacking some vital items. I dont have time to write anything now but Ill check in later to see if anyone has helped you out otherwise I will try to help you out some.
 
Ok, in order to maximize any weight loss you want to lift in a manner that causes your body to WORK. The exercises you have really don't do that. Bicep, tricep & shoulder machines might stress those areas, but those areas are small and will never really get your heart pumping. You need to do some exercises which work larger muscles and multiple muscle groups (compound). That means that instead of a bicep curl, you do pullups. Instead of a tricep machine, you do dips. Instead of a shoulder machine, you do a push press.

Exercises that fall into this category are:

squats
deadlifts
rows
bench press
dips
pullups
...and a bunch of others..(lunges, cleans, step ups, good mornings, etc.).

All of the ones above have variations, too (romanian deadlift, incline/decline barbell/dumbbell bench press, chin-ups, wide grip pullups, rocky pullups, chest dips, front squats, etc.). Mix it up. If you're doing a full body workout, it's generally good to get at least either a deadlift or a squat along with:

horizontal push (bench press)
horizontal pull (bent over barbell row, cable row)
vertical push (military press, push press)
vertical pull (pullup, lat pulldown)

It's just one way to set up a routine - and not one I'm even using at the moment - but it's hard to screw up. Also, try to scrap those machines. They don't make you work as hard which, in the end, you want if you're going to lose weight. I mean, does using a bench press machine really force your body to balance and adjust? Nope, and your missing all of that.

I hope that helps. Good luck.
 
Aww that would be great if you can get back to me :)
I had to pay for this programme and he wants me to get another programme in a month(thats my last month)...Be so nice to know if its a waste of money and i could write up my own and get the results i want and so badly need.
Look forward to hearing from you..thanks sooo much.
 
Also, don't take the scale as the final arbiter of your fitness status. You say you lost 2kg. You could have lost 4kg of fat but gained 2kg of muscle (good, fairly common for beginners), or lost 2kg of muscle but 0kg of fat (bad, but unlikely if you went from no exercise to significant exercise).
 
Right then im gonna have to suss out what those exercises look like lol

The thing i used for biceps and triceps was this thing that was i spose on a runner or chain and i pulled it down and then just i just done a curl to work bicep and then used the same thing for triceps but i had the slide thing at the bottom and i done a curl(sorry does that make sense?) are you saying that ...i should just use hand weight for biceps and dips for triceps? i used to do this years ago but did find it a little hard(probleyc ause my muscle were weak).I must say my chest was NEVER SORE from the machine(can i do a bench press by myself?)

Thanks sooooo much this is so helpful i'm really annoyed that this trainer never gave me a programme that was like the one you just told me,AGGG i only have 2months to go.

I'm on to it now.Cheers
 
looks to me like your trainer is stealing your money, and not giving you what you deserve. knowledge

good post def.

btw, you dont really need to do bicep and tricep exercises at all, if you are hitting your compounds, as mentioned above.
 
Ok..so what if my weight night look like this(is this ok?)
lunges
deadlifts

Shoulders(can i use machine? or NO and if no what is the exercise called?)
Biceps,tirceps(is machine ok since i dont really have to work them?)
Bench press

Does this look ok? or do i need more? sorry i just want to write my own programme up..its hard cause i dont know what some of these are i will have to goggle them.
 
Sorry just read through wat NBS 4life said and i think that programme i just wrote went totally against wat they said lol..sorry.
I'll check out some of those exercises and see how to do them and apply them.
Thanks again and if anyone has any more thoughts let me know.
 
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