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2003/09/27, 02:42 AM
I am 25, female, 5'4" and 182 #. I have been working out w/ a trainer for the past 6 weeks and feel great about myself. I have a few questions though, so that I make sure that I am doing the this correctly. I am on a 3x per week weights program / 3 sets of 12 reps(Monday - back & bi's; Wed. - legs; Fri - chest, shoulders and tri's; stomache = all). I also do about 45 minutes of cardio 3 x week (varied / hiking, elliptical & treadmill). My trainer has me lifting the heaviest weight that I can, even if it allows me only 5-8 reps on the last set. Is this correct? I have also been told that I should be lifting at a lighter weight with more reps / sets in order to lose weight. Should I be doing both of these, just switching the routine?
Also, I was told that I should be eating about 122 grams of protein (which is my BF weight) and about 50 - 80 grams of carbs - only 2 pieces of which can be fruit. I thought that you were supposed to have about 40% carbs, 30% protein and 30% fat (good fats).
I not only want to lose weight and get healthy, but I want to do it at a moderate pace so that I may stick with it for life. I want to set realistic goals for myself, and I find it difficult to eat that much protein without adding the carbs.
Any assitance would be very much appreciated!!
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2003/09/27, 08:12 AM
The fastest way to get rid of fat is to increase lean muscle mass. THis does not happen over night however. The best way to increase muscle is to lift heavy. I would stay witht e 6-8 rep range for 3 months or so. After tht take a month and while still challenging your self with weight you are lifting add more reps....this will stop your body from getting used to the workouts. Also after 3-6 months of training hard I like to take a week or two or three to rest my body. AS for the low weight high reps that is ok if all you want is muscle endurance. It does not "tone" you out side of maybe getting the pump in the area a little faster. You can use it for a change but in my opinion you will make better gains longterm by lifting heavy. As for the protein eat more of it...about .5-2 grams per lb of bodyweight. Make your carbs of brown rice and veges...watch the fruits and such as they had lots of sugar that really can add weight. Drink a lot of water work up to a gallon or more a day. Good luck!
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/28, 03:11 AM
Both the training & diet reccomendations seem right on high reps dont equal to fat loss, that is simply amyth that will not die. As for adjusting to the diet, think of it as a gradual life change, adjust into easily, try to follow the guidlines but don't feel bad if you are off a little. It is the constant long term effort that will eventually allow you to reach your goals, not some sudden radical diet change. Sometimes it is the small changes over the course of time that make the biggest difference in our lives.
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\\"Education is the discovery of our own ignorance\"
---Patrick L.
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