|
2004/11/15, 07:50 AM
I just found out from the posts on this message board that I've been working out backwards for 9 years!
My standard workout (3 days a week):
Stretching/core exercises: 20 minutes
Cardio (bike): 20-40 minutes, usually 25
Weights: Time length depends on what I'm doing (15-35 minutes)
Results: I have a good amount of muscle mass, but I'm definitely not as toned as I want to be. I'm about 185. I feel good about how I look, but not great. I'd really like to lose some excess fat, and get some definition. I am moderately strong, but people tend to think I can do more than I can actually do.
My new plan:
Sun-Wed-Fri: 25-30 minutes of cardio, 15 min. stretching
Tue-Thu-Sat: 5 minutes cardio, 25-30 minutes weights, different focus on each day, 15 minutes stretching (I love stretching)
My fitness goals: Lose body fat, without losing muscle mass, gain definition. Ideally, I'd like to about 165 lbs. Years ago (2001) I lost 40 lbs. on a low-carb diet (not working out). Went from 207 to 167. Felt great, but I was definitely not muscular. I would like to get back down to that weight, but with more lean muscle mass, and a lot less fat.
My question: What supplements should I take, and when? Does my new workout plan look good if I don't want to bulk up?
Thanks for any advice.
Good vibes,
Eric
|
|
|
|
2004/11/15, 10:45 AM
Don't feel bad, I too was doing my cardio before weights for 5 years. Now that I separate them I find I am getting much stronger, and the results are fantastic :dumbbell: Imagine 5 years of ignorance!!!! Funny thing is when I first started weight training I had a personal trainer for 6 months :laugh: everything I learned was from her :angry: As for your new routine I will let someone more knowledgeable answer your questions....good luck
|
|
2004/11/15, 01:21 PM
Well bulking up and getting defintion or toned is a lot more a matter of diet. I would try to extend your workouts a little longer 45-60 minutes. The 5 min. warm up before is absolutely fine, it's a good way to get the blood flowing. Your workout schedule looks fine, I would suggest maybe signing up for a program on here they work great and it takes some work off you as for deciding what exercises to do and what not. To gain definition you want to loose bodyfat to expose the muscle underneath. To minimize muscle loss you want to keep your protein intake extremely high 1.5g per lbs of body weight or even 2g per lb. You want to loose the weight slowly this will better ensure fat loss and not muscle. about 1-2lbs. a week. First you want to write down everything you eat and figure out what your maintenance calorie intake is to maintain your current weight once you have that figured out you can start shedding the fat by dropping 250 calories from your diet and checking the scale every week to see if your loosing weight if not drop another 250 and once the scale starts dropping you've found you calorie range to loose weight effectively remember 1-2 lbs a week. As for supplements Protein, Glutamine, Maltodextrine and dextrose is what i would suggest all you use. Go to the search at the bottom and type in "Insuline Spiking" that will give you alot more info on when to take these supplements. Good Luck
|
|
2004/11/15, 04:02 PM
Welcome to freetrainers itsthefriendly.
Try the "Weightloss And Definiton" program from here. It is an 8 week routine and works.
In my opinion start off with good nutrition and just supplement the protein and see how you progress. Don't forget the eating habits (eat regularly5/6 times a day).
Good luck and keep us posted with your progress.
--------------
"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
|
|
2004/12/03, 04:05 AM
Thanks everybody for the input. It's been a couple of weeks since my original post, and I must confess that it is harder to keep up with working out six days a week rather than the three or four that I was doing when I was working out the "old" way. I have been separating it out, though. So far, I haven't seen much in terms of results. I still get some compliments, but no more than before. But I will stick it out because I believe you guys!
In terms of insulin spiking, I am totally overwhelmed by the sheer amount of information posted under that topic. I don't know where to start! I'm also confused about protein shakes. What does PWO stand for (forgive me if this is posted elsewhere)? How do I determine how much of what to have in there. My goal is to burn fat and have some good lean muscle mass (I'm already part of the way there), and not get any bigger.
Thanks for the input, guys. I really appreciate it.
|
|
2004/12/03, 07:40 AM
itsthefriendly, it's okay to feel overwhelmed because you are right, there is a huge amount to learn. PWO is post workout, learn more about it on the supplements board.
If you want some help with your nutrition, post a typical days meals here and we'll help you tweak it. Keep reading the nutrition board, too.
Welcome to FT, I know you will enjoy success here!
--------------
Anni
*******
Does my ass make these pants look big?
|
|
2004/12/03, 06:52 PM
A good place to start would be with .25gr. of simple sugars per lb of lean mass, and .5 gr. of protein.(you are trying to lose fat). You will adjust from there as needed. Now mind you, this is assuming you are "earning" it, in other words a good hard workout and not spending more time talking than working out. If that is the case, it is simply wasted calories(additional) that you don't need. It is intended to get you out of a catabolic state as quickly as possible and start the recovery process.
============
Quoting from itsthefriendly:
Thanks everybody for the input. It's been a couple of weeks since my original post, and I must confess that it is harder to keep up with working out six days a week rather than the three or four that I was doing when I was working out the "old" way. I have been separating it out, though. So far, I haven't seen much in terms of results. I still get some compliments, but no more than before. But I will stick it out because I believe you guys!
In terms of insulin spiking, I am totally overwhelmed by the sheer amount of information posted under that topic. I don't know where to start! I'm also confused about protein shakes. What does PWO stand for (forgive me if this is posted elsewhere)? How do I determine how much of what to have in there. My goal is to burn fat and have some good lean muscle mass (I'm already part of the way there), and not get any bigger.
Thanks for the input, guys. I really appreciate it.
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
