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2004/05/11, 10:50 PM
I can answer a few of those questions...
Safely, you can lose one to two pounds per week... in the beginning it might be higher as you will likely lose some water with that, but after a couple weeks it should taper off to about one to two pounds...
In regards to the thighs, sorry, you can't spot reduce... you lose fat from the entire body when you do exercises and eat well. Some people notice fat loss in certain places first (I see it in my cheeks) but you can't specifically lose it from one place by targeting. The 12 week ab program will certainly help.
Don't worry about weight.. it fluctuates all the time.. if you weigh yourself in the morning, you'll weigh less than later in the day... use a tape measure, watch how your clothes fit.. peek in the mirror or take before and after pix... the scale is a guide, but not law. I think it was Howdiekat who said it was actually Satan.
t
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Tim
"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self."
Aristotle
TimDay@freetrainers.com
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2004/05/11, 10:50 PM
A little add in to the above.........
My current workout routine is cardio 3 times per week, consisting of:
-30 minutes on treadmill- I warm up at 3.3 and a 6%
incline for 3 minutes, 3.5 at 4% for 3 minutes, 3.7
at 3% for 4 minutes, 4.5 at .5% for 5 minutes, 5.0
at no incline for 5 minutes, 5.5 at no incline for
5 minutes, and a 5 minuite cool down at 0% 3.3
-15 minutes on Lifecycle on aerobis mode
-15 minutes on bike
On average I burn about 500-700 calories per cardio session times 3/week. I weight train 2 times per week. Is this schedule good? How can I improve what I'm doing to get the results I would like?
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2004/05/11, 10:39 PM
I have been working out at the gym-Ballys for 2 months. I have been fairly consistent but I have gotten better in the last 2-3 weeks. I had 6 free training sessions with a personal trainer, but now only have 1 left. I can't afford to continue personal training because it would cost nearly $1600 for a 3 month session.
Today was my first day trying the Free Trainers.com training schedule I had a very hard time tring to match the right machines to the pictures and descriptions. I have also been following the nutritional guidelines recomended for me on this website but I have actually gained 5 pounds since last week. So I dropped calories from 2600 to 2200, from 196 grams of protein to 100 grams, from 32 grams of fat to 25 grams, and from 396 carbs to 175. Is this a good idea? I want to build muscle but I definitely need to lose soom serious pounds. I am 196 and want to lose 50-60 pounds. I had a body analysis done and it stated my BMR is 1894 with 34% fat on my body and 129 pounds of lean muscle.
Also, what is a healthy amount of pounds that I should see dropping per week? I have been told everything from 8-10 pounds per week when you first start working out, to only 2-3 pounds per week?
ONe more question? The areas of my body where I seem to have the most fat are my thighs, especially my inner thighs and stomach. I am doing the 12 week abdominal program. What else can I do to firm up these areas more?
Sorry this is so long, but I need help ASAP!
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2004/05/11, 11:04 PM
yes tim, it was i who called the scale satan. and for good reason:)
beau, let me see how many of these i can knock out for you. tim already did a good job of giving you some answers.
first, the nutrition thing -
at 2200 calories you're probably ok, but don't cut your protien down! if you're going to cut anything lose simple carbs from your carb count. protein is essential for building and maintaining your muscle tissue, which is what's going to burn the fat! also, don't drop below your bmr for calorie intake because your body will think it's starving and burn muscle tissue. again, not what you want.
second, the gym confusion -
$1600 is an insane amount of money to pay for a trainer when you can get the same information here for free:) if you're not sure which machines match up to your excercises, you might be able to ask someone who works at your gym to give you a tour of the floor and show you what's what. also, other people who are there working out can probably help you; i know i'm always happy to help someone who's a little disoriented around the weights.
i think tim answered the rest of your questions but if you need anything else answered please don't hesitate to ask us. we're here to help!
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success comes before work only in the dictionary. that's right.
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2004/05/16, 10:59 AM
A little add in to the above.........
My current workout routine is cardio 3 times per week, consisting of:
-30 minutes on treadmill- I warm up at 3.3 and a 6%
incline for 3 minutes, 3.5 at 4% for 3 minutes, 3.7
at 3% for 4 minutes, 4.5 at .5% for 5 minutes, 5.0
at no incline for 5 minutes, 5.5 at no incline for
5 minutes, and a 5 minuite cool down at 0% 3.3
-15 minutes on Lifecycle on aerobis mode
-15 minutes on bike
On average I burn about 500-700 calories per cardio session times 3/week. I weight train 2 times per week. Is this schedule good? How can I improve what I'm doing to get the results I would like?
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