When do I change my program?

A

amy1985

New member
I've been receiving conflicting advice about this, so I thought I'd bring it here (where people have experience and seem to know what they're talking about way more than at least some of my friends). I'd also like to know what anyone thinks about this program in general.

I've been a member of a gym for three weeks. One of the first things I did was ask for a personalised program based on my needs/ weaknesses/ commitment level/ fitness level. (I am- or at least was- atrociously unfit, am reasonably committed, have a reasonable amount of time to spend at the gym, I have weak knees, and I particularly want to reduce the size of my thighs and stomach, although toned arms would also be nice. My goals are weight loss, better health/ mental clarity, improved fitness, and improved shape).

The program I was given was as follows: 3 min warm up on the rowing machine, stretches (held for 10 seconds each), 15 minutes on the crosstrainer (on a hill program), 10 minutes on the bike (program not specified), 3x12 leg extension, 3x12 leg curl, 3x15 calf extension, 3x12 bicep curl, 3x12 tricep extension, 3x12 crunches with ab cradle, 3x12 crunches on exercise ball (which I can't do- not coordinated enough- so I do more crunches with the ab cradle and my legs at a right angle on the exercise ball), 3x7 leg raises (on the machine where guys do pull-ups and stuff), the plank position for 20 seconds, and then cool down of rower for 3 min then stretches held for 15 seconds each. I was told I really had to come in 5 days a week to make this effective, and I'm struggling because I have other commitments, and some days I'm way too sore/ tired to go two days in a row (although some people suggest that's because I'm "starving myself", which I don't think I am- I'm doing a combination of calorie counting, "listening to my body" and only eating when I'm hungry- after I drink some water and wait- and trying to follow nutritional guidelines).

I was advised to increase reps/ time for these as they got easier, so for all the 3x12's I now do 3x15 (using fairly light weights because I'm weak), have increased the crosstrainer to 20 min and bike to 15 (and raised the intensity on the crosstrainer), the leg raises to 3x10, and the plank position to 40 seconds. Sometimes I alternate the cardio with swimming (and go for as long as I can- not very long at this stage). Last time I was at the gym, I also tried, with the leg extension and leg curl, changing the weights for each set, from "very difficult to do one set" (10kg for leg extension, 13.75 for leg curl), "could only do two sets of this" (7.5kg leg extension, 10 for leg curl), and "a bit on the easy side" (5 for leg extension, 8.75 for leg curl). I found this tiring but it felt better than just using the same weights for all three reps.

I'm having people tell me I should get a new program, do more cardio, do different weights, use heavier weights (!!!), all sorts of things, and to be honest I'm confused. The people at the gym say that I should do a program for at least a month before I change it. I'm going to talk to the swimming instructor and probably get an appointment for training to get my fitness back up in the pool to alternate with the cardio as well.

What do people think about this program, and is it time to ask for something new?
 
Well first off, I'm really dubious about the 'You must come in 5 days a week to make this effective'. That sounds like serious BS. Especially people telling you that you should be able to do a really intense workout 2 days in a row unless you're starving yourself.

Secondly - what is it you want? Are you there for weight loss? Just to get in better shape? Stronger? Great looking abs?

All of those affect what your program should look like. I myself do a full body strength workout. I use weights as heavy as I can manage to lift (more or less) for 6 reps, and I d 5 sets of 6 when I want to gain strength. (I do 2 sets of 5 when I'm cutting back on calories and just want to retain what I've got). Sometimes I use the elliptical, sometimes I don't.

My philosophy is this - if I put on a little more muscle I can still wear my jeans, but weigh more and therefore get away with eating a little more.

If I were you, and you're not happy with the program (especially the 5 days a week part!) then I'd ask for something different, and not wait the extra week.

For what it's worth, I talk to a trainer here at work who thinks that 3 days a week is 'Fitness magic' and she doesn't think I'll be as successful with 2 days a week - but some weeks that's what I have time for! And she's never suggested you need 5 days a week of strenuous workouts.
 
Thanks for your reply :)

I'm in this for general health (long term health, but mental clarity is also important to me), and for shape (I'd like to get back into some of my clothes. Anything else is a bonus. I do have a number in mind to get down to, but I'm happy to adjust that depending on things like body composition and reevaluation of what's realistic (I have weighed that before, as an adult, so it may well be realistic).

I actually decided today (after having an awesome workout) that my program probably errs on too easy, and I've asked for another one. I think in the appointment I'll tell my trainer that I really can't manage 5 days a week, and hope that he makes some changes (I wouldn't know if he did though) that'd work better with 3-4. I have the appointment Wednesday morning.

I have been happy with the program, just more frustrated that I'm not losing weight, and worried based on conflicting advice that I'm doing the wrong thing. I've been making progress with fitness but am still quite tired, so don't have the mental clarity I so crave.
 
Yeah, makes sense and they're all good goals.

In terms of body composition, heavier weights lifted is generally a good thing. It helps build/retain muscle.

But if you hit the major muscle groups twice a week, that's normally enough to at least keep you from losing muscle. You can also do lighter weights forever but... that takes forever ;)

If you're not seeing any loss, you may need to take at your eating. One thing that can happen when you workout more is that your body tries to compensate by making you hungrier (Sneaky thing!)

Here's one thing to hold on to though - doing something for physical fitness is always better than doing nothing ;) You may not be doing the most optimal efficient thing, but unless you're working yourself into the ground to the point where you're going to injure yourself, there's not really a 'wrong', just 'less efficient' ;)
 
Thanks :) I've finally started losing weight (1kg down). I've also asked for a new program simply because the one I'm currently on is getting too easy. Hopefully it'll be something that is more efficient for less time, because the gym is starting to become a real time drain which I increasingly can't afford.

I've been monitoring my calorie intake fairly closely (or as closely as I can- writing everything down to the spices used, although I have to estimate the weight of those, and weighing most things and opting for average/ conservative when I can't) and I'm under my calorie allowance (BMR x light activity-500 cal) almost every day (within 500 and 1000 under my maintenance, or up to 500 under my calorie allowance) almost every day. (I also think I eat reasonably nutritiously, although a lot of the information out there on what's good and not, and how much of it, confuses me)). I've been tracking since the beginning of the month in my food diary (and on a calorie counting program), and every single thing that's gone into my mouth (except water, I'm bad at tracking that) has gone on there.

That's a lot of ellipses- oops, sorry about that
 
Hehe, no problem! And glad you're starting to see movement!

I think sometimes working out can hide your progress - your muscles tend to hold on to more water when you start moving them, so even if you're burning off fat, it doesn't show up right away. That may be what happened to you.

And I'm a big believer in time efficiency. I want it to work, and I want it to not take 10 hours a week. I think 2 days a week is really the minimum to see a regular benefit - but I also find it makes a bigger difference to just make more of an effort to get up and move around during the day. (In terms of actual weight loss).

Nutrition is definitely confusing though - everyone has different ideas about what's good and bad and what you should be doing. So far the only thing I've found that everyone agrees on is that trans fats are bad.

One day maybe they'll figure it out!
 
Got my new program and tried it for the first time today. It takes about 2/3 the time of the old one, and is really (really) hard work (double- three times the work, I'd say).

My new program is: 3 min rower and stretches (warmup), 15 min on the crosstrainer on a harder hill program with a minimum resistance of 7, 10 minutes on the stepping machine on a relatively easy hill program, rower for 500m as fast as I can, bicep curls 3x15, tricep extension 3x15, ab cradle 3x18, ab cradle with ball 3x18, plank position 40 seconds, leg raises 3x15, rower and stretches to cool down.

I don't know if it's going to burn as many calories during as the old one, but it'll definitely help me with my fitness! (I'm looking forward to mastering it)
 
Sounds like it's working for you! So if it aint broke... don't change it until it is? :)

Do they still want you to do it 5 days a week, or is 3 ok for this one?
 
It's 3-4 for this one, which works better for me. Don't know whether it'll change my weight loss, but I just can't commit to 5 days a week at the moment.
 
I hear you. One of my friends makes fun of me for a 2 day a week program, but I knew what was realistic for me and went out and found something that would meet my goals in that time frame.

Less than 2 days probably would have been impossible, but since primarily I'm looking toward muscle retention and not muscle building or huge calorie burns, it worked!

Working out at that intensity 5 days a week would require some BIG readjustments in priority that I really couldn't justify at this point. Also, I have some fatigue issues when I'm watching my calories and I don't need to wear myself into exhaustion! :)
 
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